|Image 1: Adelfo at the Buckeye Classics, last year.|
Another Thursday, another blog…
Damn! Aren’t you guys and, of course, girls ;-) getting tired of reading these Thursday write-ups? Well I hope not because there’s going to be about 13 to 14 more Thursday segments from yours truly ;-)
As you all know from the last installment of this series I am using this week as sort of a benchmark or test run for the show. With Christmas Day I will be hitting my 12-week mark and hopefully make myself an awesome present in terms of just about as lean and mean as possible before, ... well, before I will cram myself with every- and anything my little heart desires. What? You think that sounds stupid? Why would one diet down, just to ruin everything within one day? Well, I guess you have not read the previous installments of this series then. As I've already mentioned repeatedly, if you stay lean year round, keep your body accustomed to burning off extra calories by carefully planned cheat- and refeed-days and don't skimp on your workouts, the occasional holiday binge is not going to have any long-term detrimental effect on your physique. Enjoy your holidays - you have done your homework. It's the lazy rest of the world that's got to feel guilty, not you!
|Image 2: No reason to feel guilty! I guarantee, "My 5 Simple Tricks For Guilt Free Thanksgiving Celebrations" will work for every holiday ;-)|
Nevertheless, I do feel that I look now about as ripped as when I did the Buckeye Classic last April (cf. image 1). With another 13-14 weeks to improve, I am pretty damn sure that time (and obviously consistency as far as diet and training goes) will take care of the water retention and stubborn body fat I am still carrying. But enough about my 12-week mark! I’ve been bumpin’ my gums about it for the past two weeks, and I’m pretty sure you’re tired of it too. Note: I’ll have pictures up next Thursday on how my physique turns out this Sunday - promise ;-)
Rest, Rest, Rest... and? Well, I guess REST!
Rest, or what some people simply think of as "doing nothing", is in fact one of the most valuable training tools you have. More often than not, it is however taken for granted even by professional athletes and even I commit guilty of taking it for granted in the past, because I had that “gung-ho”, “rest is for the weak”, or “I’ll sleep when I’m dead” type of mentality. Don’t get me wrong. There's nothing wrong with having a “gung-ho” mentality, but you should be aware of when your body is already "dead" and you begin to take steps back- not forward with every heavy lifting session... train hard, but train smart! Rest, when it’s time to rest, and learn how to listen to what your body wants.
|Image 3: A brief update on my initial experience with Slinshot, Recycle and D-Pol by Purus Labs|
Taking more than a day off and the irrational fears of muscle loss, fat gain & co
At first I feared taking too many rest days, especially during contest prep, would hamper my progress. That being said, rationally, I was not even sure what the exact reasons for this gut feelings were. Maybe the fear of...
- losing muscle, when the latter was not constantly challenged during my diet
- not being able to get the most out of my body, or
- not having enough training days to help burn body fat, since I rarely did cardio.
The thought of not having done enough, alway hampered my progress
I know this may sound somewhat ridiculous, especially for the lazy guys out there, but it actually took me a whole lot of courage to finally incorporate more rest days into my training regimen, to take a week off or tick to a pre-planned deload week every 6-8 weeks. The results, however, were well worth it. Adequate rest alone, helped me to ...
- continously increase my strength on all major lifts
- make greater and more consistent muscle gains
- be able to hit the gym motivated and refreshed
- lift really heavy and not just heavy as my exhausted body would allow
- keep injury free
Recipe of the week: In the good spirit of the Christmas Holidays & the birthday of Jesus Christ… I have put together a classic holiday recipe for you: Eggnog, but with an anabolic twist. Cheers!And just to make sure, you are getting the message: The type of Rest, we are talking about, here is not the time it takes to take a nip from your water bottle in-between sets (even if it has BCAAs in it ;-) It also does not mean hitting on the beautiful girl on the stairmaster instead of finishing you HIIT session. Rest, is the time you are spending out of the gym. A day, you spent with friends or family, where you treat your run down body with good nutrition and extra sleep. A day, where you get yourself a massage, take the dog for an extended walk and take your girlfriend out to a fancy restaurant that also carries bodybuilding friendly foods. And of course a day, where you have lot's of time to go and check out mine and Dr.Andro's posts, here at the SuppVersity, to learn new things about exercise and nutrition and to join the discussion... so, what are you waiting for, then? Go for it and rest... Merry Christmas, everyone!
Anabolic Eggnog - ingredients:
|Image 4: Eggnog - a classic recipe with an anabolic twist!|
- 4 whole organic eggs (blend in blender till frothy)
- 1 c. non-fat milk
- 40g of vanilla whey protein
- 2 tsp. organic vanilla extract
- 1 tsp. stevia
- powdered or ground cinnamon (sprinkle to liking)
- nutmeg (sprinkle to liking)
- Sailor Jerry’s spiced rum is optional ;-)
Macros: 71g protein / 12g carbs / 20g fat