Hello friends and fans,
First of all I want to wish everybody a good week.
Today I want to tell you some news about the last weeks. Most important: my current weight is about 81,6 kg / 181 lbs, that means I am very close to my indended weight for the competitions. Reason for this progress is hard, very hard training, a strict diet plan and the right supplements.
I am on diet for more than 12 weeks and I have less than 6 weeks to the contest!!
Training
I have trained twice times a day. I even changed some exercises to reduce the danger of an injury.
Especially basic exercieses with very high free weight I changed. I have trained cardio every day.
Diet Plan
I have decreased my carbs consumption to 180 g complex carbs a
day. I avoid fat and I eat 200 g of protein out of natural sources,
prefereble beef. But additional I take protein supplements.
Check out some meals of my diet plan:
VEGETABLES for the week!
Spinach, Watercress, Lettuce, Green Beans and Parsley
Meal 6: Salmon and Salad
Meal 5: Lean Beef, Rice and Salad
Meal 4: Chicken, Rice (and Cauliflower)
Meal 1: Chicken, Eggs, Onion and Tea
At the moment I eat 5 to 7 times a day and my basic supplements are whey protein, vitamins, glutamine and BCAAs which I take after training and at morning.
I am optimistic that I will achieve my goal to be heavier and bigger than last contest!
I am going to report about the next weeks.
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