Tuesday, October 29, 2013

Flexible Dieting After 3 Months

It's now been three months that I have "eschewed" the traditional bodybuilders diet, and I could not be happier! I look......good.....don't you think? 

The photo above was taken Monday evening, after training hamstrings with Roy at BodyComp Gym, it is always a brutal workout these days, I don't  mean "brutal" as in bad, I mean, I am pushing myself as hard as I possibly can. I know I am improving and getting stronger, not only can I tell by how I feel, but the weights go up, every time. 

Roy and I stick to 2 or 3 exercises at the most, heavy weight and long rest periods (for the most part, some are shorter for smaller muscle groups). On Monday nights we target the hamstrings (which of course hits my glutes too); we do the laying leg curl and then a single leg back extension (with heavy weight) on the Glute Ham Raise. Roy remarked that I had improved, he tracks every single rep and time from every workout, I increased my reps! As with most of my other training, I will repeat my workout on my own, and I will increase the weight. Hamstrings have a slight modification though as we need to hit all the areas so on Thursdays I will do standing leg curl on my own, then the single leg back extensions on the Glute Ham Raise.

The picture above was last Friday as we trained shoulders, my chest is looking ripped and my deltoids are getting rounder, I am pleased with the progress.

So what have I changed besides the eating? I am taking a couple new supplements, Alpha Lipoic Acid pre and post training, and glucosamine, that's all that is new in the arsenal.

I actually discontinued several things I was taking, after I read about their lack of effectiveness on the website examine.com it's a great site to learn about supplements from an independent third party! I purchased the $29.00 membership and feel it was well worth it considering how much mis- information is out there regarding supplements.

Below is a little .gif of my pictures that I sent to my nutrition coach, Layne Norton today. It's funny, I am eating over 2000 calories a day (up over 500 a day from late July) and I have...ahem....lost weight! In these pictures, which were taken in the middle of the day, I am 125 pounds, but in the morning lately upon waking, I am 124!

In my last few posts I believe I discussed how hard it was to "believe", to "let go" and to "trust" this process, for so many years I was following the crowd of "chicken breast/broccoli/brown rice" eaters.....no more!

I still love brown rice and eat it almost everyday, but I also eat bread, English muffins, yams, quinoa, fruit, lots of fruit, yogurt (oh you didn't know those last two were carbs huh?) In my diet, there is no such thing as "starch" or non starch, it's all carbs! Some meals when I want a lot of food I will eat a huge plate of vegetables to make my carb numbers, but other times when I don't want a lot (like right before lifting) I will have some warmed mashed yams and cinnamon and a yogurt with my whey protein drink.

My new favorite yogurt! I love all of their "bite" flavors, but this is by far the best! This is mint with dark chocolate chips. 100 calories.

Below is Friday again, the legs have certainly filled out haven't they? The secret? Food. Good food, sufficient food, more food, real food. David and I go out regularly now, and I eat right off the menu. Sure, I have to sometimes choose very carefully, but I still eat at restaurants. I am a normal person (as normal as I can get). 

Lifting these days has been very satisfying, the extra calories give me the physical and mental energy required to keep up the rigorous training (I still train once a day four days a week and twice a day three days a week). The "diet" is allowing me to very slowly add muscle and drop fat, the magic trick everyone is seeking! I really could just stay right here where I am, but alas, Layne has increased calories again this week....

And the glutes again, getting rounder and more prominent, but not from the sides! 

Ah, and an update on the feet- You may (or may not) recall that I was being treated for Plantar Fasciitis, a very painful inflammation of the foot, I had it in both feet. I wore night splints for 25 nights (I chucked them the last 3, I couldn't stand it any longer); I iced and rolled them on lacrosse balls daily; and I took powerful anti-inflammatories. I went back to the Podiatrist, my right foot is great- but the left is not 100% healed. He said a cortisone shot would probably be more painful than the relief it would give me, especially since I was 95% healed, so he has sent me off to Physical Therapy for 6 weeks! I haven't started yet, but hope to next week. 

For those of you who may have an unhealthy relationship with food, I highly suggest you start to consider "Flexible Dieting" or "IIFYM" (If It Fits Your Macro's). Find a reputable coach who can help you establish your macro's or go to a great site called IIFYM.com that is full of useful information for the do-it-yourselfers! 

Feel free to email me if you have questions about it, and join me on Google+, I have been having a lot of fun posting there these days!

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