|When you look at these images yo will have to concede that Adelfo brings a better conditioning to the Thanksgiving table than many a competitor to the stage ;-)|
In the end, it does not matter for me what the deeper meaning of Thanksgiving is, as long as I know that you spend the day with your loved ones, it's a day to celebrate and that's all that counts - so HAPPY THANKSGIVING! Enjoy Adelfo's short progress update and get your share of the holiday roast - even if it will have it's share in the 0.5kg the average college student in a 2006 study by Hull et al. gained during the Thanksgiving holiday (. I will make sure there is "Get Lean and Stay Lean Quickie" either on Sunday or Monday, just in case ;-)
Happy Turkey Day SuppVersity readers!
I’m going to make this short and sweet since I know most of you will be celebrating the Thanksgiving holiday with loved ones and eating good food, because I know I will. I’ve been getting some comments and request from a few people for an update on my progress, and I know I have not done one in a while, so this will be just a quick update on my diet, training and progress pictures… I promise that’s all!
|Figure 1: Adelfo's current total caloric intake and macronutrient ratio (left); Adelfo's latest progress pics (right) comparing photos from week 2 and week 7 of this contest prep (img. Adelfo Cerame Jr. 2012).|
One thing I do notice is that my carb intake is a lot higher this year and has not yet to change. By this time last year I was probably already at 125-150g of carbs. I never realized that I was able to maintain 200g of carbohydrates (which is big for me) for a long period of time while still dropping body fat.
When I come to think about it, it's probably less that I could not do it, but rather that I never even gave the 200g of carbs per day a chance. Ever since working with coach Alberto, I’ve learned that dieting and listening to your body is like a game of wits, and sometimes, the best move is no move, at all.
|Image 1: Progress picture (backshots) comparing week 2 and week 7 of this competition (Adelfo Cerame. 2012)|
“Just pushing you a bit on the frequency tip which is important for an athlete of your level. We will go back and fourth with it, and you are NOT imagining what you feel dude. Your muscle are under constant turnover now, and because of this I think you will keep a much fuller look.”Here is another conversation between coach Alberto and I, when I mentioned still feeling sore and tight but was feeling and noticing more density in my frame especially in my chest area because I feel that the chest area is my weakest body part…
“Yep! It was about time you rode the frequency train. It’s going to pay off! This week we are going to not change a thing, since we added more cardio. I want to cruise a bit this month December push a bit, but right now it’s coming off easy. We will have some good detail in your back by the end of the month.But yes… I am very pleased with my training and how everything is coming along. I am confident that I will be able to outdo my old self this coming March of 2013.
So far so good, and given the new frequency you are working with I think you are going to really see you keep more even though you got leaner”
|Image 2: Progress picture (front double biceps) week 2 vs. week 7 of this competition (Adelfo Cerame. 2012)|
Have A blessed Holiday SuppVersity readers!
- Hull HR, Hester CN, Fields DA. The effect of the holiday season on body weight and composition in college students. Nutr Metab (Lond). 2006 Dec 28;3:44.