|Image 1: Adelfo on Wednesday before the feast began. We will see how he looks next week ;-)|
That being said, I do still hope that all of you (who actually have a holiday) are having a good time with your friends and family, just like my friend Adelfo, who has sent me his weekly contest-prep update and his best wishes to all of you last night, already ....
Turkey, pie, ... pie, turkey, ... turkey ... and some supplements!
Ok guys, I’m going to try and make this real brief because I actually started my Thanksgiving Day Feast a day early, so that I’ve been falling in and out of sleep from all the turkey and pie and still have to prepare for another day of furious eating again tomorrow, in order to "peak" (just to stick to the bodybuilding terminology) right on Thanksgiving!
|Image 2: I like protein blends and Lean Supreme is one of my favorites. I gets it for $32 for 4.2lbs at my local Nutrition Zone.|
For me the "basic four" are
- a high quality protein powder,
- a bag of bulk BCAAs,
- a quality multi-vitamin, and
- the good old creatine monohydrate.
|Image 3: Protein powder, multi-vitamins, creatine monohydrate, and BCAA’s, combined with good training + nutrition, and that’s all you need to build your physique… well at least for me it is ;-)|
|Image 4: Huge thanks to Jack Gurlekian and Dr. Andro for helping me out on the supplement side.|
The holiday season is approaching and you all know what that means? Epic holiday feasts and it starts with Thanksgiving, continues on Christmas and ends with New Years Eve. And when it’s all said and done, all you’re left with is a GUT full of regret! In order to help you to keep both the gut, as well as the regret at bay, I want to share with you how I like to prepare myself for the holiday food gauntlet…
|Image 5: This thanks giving plate looks way better than the government's MyPlate|
5 simple rules to survive the feast without too much damage
Being on an intermittent fasting protocol does help here as well, I have already touched on that in a previous installment - when you pack your complete caloric intake into a small feeding window "overeating" (no, not eating like shit!) is part of the game, anyway. Ok, the foods are probably different on Thanksgiving, but the caloric intake may in fact not vary too much. Moreover, the muscle specific improvements in insulin sensitivity that come with training fasting make it less likely that you store all the good and not so good nutrients you are about to eat today in the form of glycogen or even new muscle tissue, rather than as triglyceride droplets in your love handles.
Personally I do adhere to the the following 5 principles for intermittently fasted holiday celebrations in order to keep any potential damage to my physique at a minimum:
- I give myself a caloric buffer throughout the week before the big day. I don’t starve myself but I don’t eat as much. I try to be like around 200-300 calories shy of my daily caloric intake (1800 kcal). And being on IF, I do not even notice this 200-300 calorie reduction as far as my appetite is concerned.
- I stick to proteins and moderate fats throughout the week before the big feast. Just sticking to proteins, moderate fats, veggies and fruits, will help you with making that caloric buffer, simply because they are satiating. I still had my PWO chocolate milk, and PWO carbs with my meal.
- I fast before the big feast. You may want to even throw in an intense and heavy weight training session before, so you can get more bang for your buck when you eat! (Though I wont be doing that because it’s my rest day)
- Once I get to the party and begin my feast, I focus first on filling up on protein like turkey, chicken, roasts, fish and BBQ meats. This way I’m sure to hit my protein macros and to fill up with some good protein, then I’ll have my desserts like cakes and pies … and a couple shots of liquor and a couple glasses of wine ;-) But once I’m full… That’s it! I wont force myself to eat more just because there’s a lot of food. I’ll wait a couple of hours like I would normally do (on regular days), until I’m hungry again before I’ll eat again. I try to get in the same amounts of meals that I usually would during my feeding hours (3-4 meals) but obviously the meals will be much bigger... yeah, and with a little bit more junk ;-)
- I push away the remote thoughts of guilt and enjoy the day! I mean, you train hard and eat smart year round to keep yourself lean & mean. One day is not going to reverse all your efforts, maybe some bloat and a little water retention, but that will subsides in a couple days. Other than that… Enjoy your Thanksgiving, because I know I will!