|Image 1: Looks like Santa's sweet treats |
just ricocheted off Adelfo ;-)
Without the "small" things the bigger one's "lose" all their meaning
It has been 12 months, now, hwen I got my medical release from the doctor... 12 months from the day I was finally able to leave the bed and go back to work... and eventually (!) go back to the gym and train! For almost all of 2010, I was confined to being bed-ridde. With the deep MRSA infected ulcer on my behind, I even had to lie on my belly - unable to sit, unable to move for almost a year.
|Image 1-2: Looking back at December 2010 - All the abdominal fat and the man boobs that I accumulated after 12 months of being bed-ridden… I just hope that I will never have to go through that again.|
Think about it, wouldn't "Live life… cherish every moment of it… and be thankful for even the simplest things that this life has to offer!" be a much better new years resolution than the usual "I want to lose 5 pounds of fat!" or "I want to quit smoking"?For me this (fortunately) temporary loss of mobility and, ultimately, freedom, marked another turning point in my live. I have ever since been trying my best to live life to the fullest, improve and better myself spiritually, mentally and physically. I have begun to cherish the simple things in life, constantly reminding myself that they could be taken away from me (and you!) at any moment. And for me, training, of all these little things, is the one I cherish the most: waking up in the morning, getting into the wheelchair and off the the gym to do the one thing I love the most is something I never want to lose again.
December 2010 to December 2011 = from man boobs to a striated chest
I don't know if you can empathize with the way I feel, when I look at the pictures from 2010, now. I mean, you know that about 8-6 weeks ago, I decided that I wanted to look "as stage ready as can be" at my 12-week mark (which actually is today) and today, after 12 weeks of intermittent fasting, eating whole "real foods", and training heavy and intense (plus minimal cardio and abdominal exercises) the result are eventually paying off:
- Weight: 141 lb.
- Waist: 29 in
- Arms (flexed): 17 ¼” in
- Chest: 41 in
- BF%: around 8% [at least that’s what my digital calipers read ;-)]
I guess, I can say I’m pretty satisfied with what I have achieved so far and I’m definitely looking far better than I was at the my last show in April @ the INBF Natural Buckeye. Fortunately for me, I have 13 more weeks to improve on my physique and push myself even harder with my training and dieting.
3 things I want to try and improve on within the next 13 weeks…
- Vascularity… I want people to (figuratively ;-) throw up because they’re so disgusted with how many veins are popping out through my skin. Genetics aside, pushing my body-fat level to the lower limit will be the major factor in achieving that.
- Maintaining muscle mass and maybe even possibly gaining a little bit more… When you are dieting it is already difficult not to lose at least some of the fullness you have in the off-season. Putting on extra mass, on the other hand, is near impossible. Yet, although I have been dieting hard (and with visible results), I have been getting stronger throughout my prep and those strength gains are still coming... and though we all know that there is no 1:1 (or other quantifiable) relation between strength- and size-gains, I would expect to see at least increases in what people call "muscle density" or "maturity", if I can keep upping the weight on all my major lifts.
- Strength… I just don’t want to look the part, but I also want to be strong also. As I already mentioned, this is the first prep I’ve had, where I have not noticed any decline in strength. I partly ascribe this to the combination of intermittent fasting, raw and whole foods eating, and some of the training methods I have used from Rob Regish’s Blueprint, which have really taken the variety of my workout routines to the next level. And I hope that the latest addition of Anadraulic State, Creapure (creatine monohydrate), D-Pol (d-Aspartic acid) and Recycle (a herbal natural test booster) to my supplement regimen will help me with lifting (increasingly) heavy(-ier) lifts throughout the rest of my contest-prep.
|You think you could use some advice on your training, diet and supplementation regimen from someone who knows what it takes to build muscle and lose fat? Reach out to Adelfo via Facebook.|
|Image 4: Example of a "detox meal"|
- a handful of fruits, and
- a cup of vegetable juice from Trader Joe’s…
Final thoughts... at least for this year ;-)
|Image 4: No clue what "intermittent fasting is all about"? I suggest you start with reading the first installments of the Intermittent Thoughts, then (click here for Part 1, Part 2, Part 3 and more)|
I will leave it to that for today, and even the year 2011 and wish all of you a happy and safe New Year! And just in case you happen to be one of those people who like to make "New Year's Resolutions"… Good Luck! Let me know how that works out for ya in a week or two? Hahaha! Just kiddin'! But seriously… You shouldn’t have to wait till New Years to make resolutions and set goals ;-)