Recap 2014: Cut Phase/ In Season

October 2013-May 2014

Cut Phase Recap 2014:

• Diet
• Supplements (brief)
• Workouts
• Results

Also check out:

• Build phase 2014
• Contest prep 2015 – Calculations and initial plan
• My weekly cut phase updates
• Competition Guide Articles

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2014 Diet:

From October 2013 through May 2014, I had a  prep coach, Leslie Franklin of Team-Gorman.net. I don’t think I could have gotten through my first season without her. But this year, I am going it alone.

Last year, I signed on with Leslie 21 weeks out.

Starting Diet:

• 60g fat, 28%
• 120g protein, 25%
• 226g carbs, 47%  + 250g on refeed day 1x per week

She cut my calories slowly over 21 weeks to:

• 25g fat
• 120g protein
• cycled carb days with 150g on high days, 130g carbs on low days, and 250g of carbs on refeed day

2014 Supplements:

(more details in 2015 prep)

• Creatine Monohydrate – 500g Pure Powder, Took 5 grams with breakfast
• Whey Protein Powder, 3x per day, especially within 20 min after workout
• Intra lifting session
  • Dextrose
  •  ModernBCAA Plus ( click here to Buy This Specific Product )
• Pro Supps L Carnitine – 1750 mg   ( click here to Buy This Specific Product )

This all worked very well for me aside from a low fat diet causing me to seriously crave things I had never craved before like marshmallows and gummy bears. NOM NOM!

 

2014 Workouts:

I was lifting each muscle groups 2x per week with 3 heavy days, 3 high rep days and one day off.

Start of Season-

• Saturday: Shoulders & Back – heavy (refeed day)
• Sunday: Legs-Heavy
• Mon: Chest & arms – Heavy
• Tue: off
• Wednesday: Shoulders & back – high rep
• Thursday: Legs & Abs -high rep
• Friday: Chest & Arms – high rep

Just before my first show on March 22, 2014: cardio was slowly added to the following-

• Refeed day- Saturday: Shoulders & Back – heavy, 9 HIIT cardio AFTER workout (refeed day)
• Med day-Sunday: 25 min PreWo Cardio, Legs-Heavy
• Med day-Mon: Chest & arms – Heavy, 9 HIIT cardio AFTER workout
• Med day-Tue: 25 min PreWo Cardio, Shoulders & back – high rep
• High day-Wednesday: 25 min PreWo Cardio, Legs & Abs -high rep
• Med day-Thursday: Chest & Arms – high rep, 9 HIIT cardio AFTER workout
• Low day – Friday: off

– The high, med and low days denote carb cycling for my diet. Refeed being the most carbs.

After my 2^nd show in April, The Gopher State Classic 2014,  Leslie started to reverse diet me into my 3^rd show, the Mr & Mrs Natural MN. Once my third show was done, I had to reverse diet to maintenance calories. Which I failed miserably at. I had been cutting essentially for 32 weeks for 3 shows! Psychologically I needed a break more than my body did. I ate way too much and ate just because. luckily, Leslie knew what she was doing and adjusted my diet to keep my metabolism high. So, after binge eating for about 1 month post show, I gained 6 pounds.  I was happy with that but, I kept going. Not bingeing and eating everything in site but just enjoying food whenever I wanted.  Over the next 5 months I gained 20 pounds above my stage weight. That was a bit more than I wanted to maintain.

Results 2014:

Upper Midwest, NPC, Fargo, ND: 4^th in open figure

Gopher State Classic, NPC, Eden Prairie, MN: 3^rd Open Figure

Mr & Mrs. Natural Show, NANBF, Bloomington, MN: 4^th in Novice Figure and 7^th in Open

         

Photo’s by Liquid Spectrum