Kim Cory Stats:
1/4/10
131.63lb
101.4lbs lean mass
30.2lbs fat
2/6/10
126.43lbs
103lbs lean mass
23.43lbs fat
A few weeks ago I talked about some of the methods I use for weight training, cardio and recording progress in my article http://kimcoryfitness.blogspot.com/2010/01/it-kicks-at-six6-weeks-until-arnold.html. Of course I love to see the changes in the way I look in the mirror, and how my clothes are fitting, but I really want to see the numbers through Bod Pod testing. After having a Bod Pod I get motivated to either work harder or receive confirmation the work I am doing and how I am doing it is paying off. Curious to know more about what Bod Pod is and how it works visit this website: http://www.bodpod.com/products/faqBodpod
I typically have 3-4 Bod Pod test through the 10-14 weeks of my contest prep. My last test was taken on 1/4/10 and my most recent test was taken on 2/6/10. Just a little over 30 days of dieting and tracking everything I am doing I have lost 5.2lbs, ADDED 1.6lbs of lean mass and dropped 6.1lbs of fat! Now these are numbers to be proud of and a true test of how not OVER doing dieting or training pays off.
My goal through this entire contest prep is to maintain as much lean mass (muscle) as I can possibly hold onto all while shedding away the fat. In essence I am working hard on maintaining an extra clean diet, adding in extra cardio to eliminate the fat, specific weight training to build and maintain strength , but with just the right amount. Not only do I want to look good and see the changes, but most importantly I want to feel great! If you overdo anything I promise you will not feel or even look how you want. What I have found intriguing is by being a vegetarian, not over consuming protein or taking unnecessary supplements, I am still able to make progressive changes. Makes you question the notion of eating a lot of protein to build muscle, doesn’t it?
I highly encourage anyone who is on a weight loss program, contest prep or looking to improve overall conditioning to take it upon yourself to track what it is you are doing and have unbiased testing done like Bod Pod. This will help you to evaluate your progress and seeing the numbers is believing. Don't be fooled by friends, trainers or workout partners with their opinions or allow them to bestow upon you their idiocy that doing one thing over the other is what you should be doing. Learn and understand why and how it will best impact the results you want to see.
So how did I do this in 30 days? I will share with you my diet, workout and supplements. I want to make it clear that I am a natural athlete. Over the past few years I have been brainwashed to believe supplements and consuming large doses of protein were going to enhance and make all the difference. I was wrong. Most of these supplement companies thrive on convincing you in order to loose fat or gain muscle you must take X, but the truth is genetics, controlled diet and type of training are ultimately what determines the difference. Here is what I am currently taking each day to maintain a safe and healthy balance.
Daily Supplements:
Morning
1tsp. creatine (health benefit of creatine): http://www.alive.com/4701a12a2.php?subject_bread_cramb=7
1 serving of branch chain amino acid capsules (why BCAA)? http://www.truestarhealth.com/Notes/2815001.html
1 B Complex
1 500mg Vitamin C
Afternoon
1 tsp. creatine after weight training
1 serving of BCAA's
Evening
1 B Complex
1 500mg Vitamin C
1 Calcium +D
1 Multi Vitamin
2 Fish Oil
Diet:
My diet has remained the same since I began my contest prep 6 weeks ago. As long as I am seeing progress and changes there really is no need to change the foods I eat. There is not one magic food over another. It truly is about enjoying what you eat so you will want to eat your food and you will not be as tempted to binge. Ultimately it's comes down to calories, but keeping your fat in check at the same time. As the weeks go on I adjust my calories and that is it. For example in one of my meals I may have oatmeal, pumpkin and protein powder together. I will go from eating 1/2c oatmeal to 1/3 and if needed, down to 1/4c. It just depends on my progress from week to week. Besides calories the only other thing I switch up from time to time is my last meal, but from 5weeks out it remains the same. I really try to keep my calories the lowest in the evenings. Here is what I eat everyday-YES everyday!
Meal 1:
1-low carb yogurt, 3/4 cup frozen strawberries, ½ c unsweetened Almond Breeze and ½ c fiber one cereal- 200 calories
Snack 1:
Apple -100 calories
Meal 2:
4 cups spinach salad with 6 spears of Asparagus
3 oz tuna
2 tbsp. light sesame ginger dressing
275 calories
Grapefruit- 100 calories
Meal 3:
1/4c c brown rice, light tofu, 1/4c black beans, 1/4c lentils & 2 tbsp. salsa -
285 calories
Meal 4:
1 scoop protein powder, 1/2 c oatmeal, 1/3 c pumpkin -285 calories
Meal 5:
4oz fish and 2 cups broccoli or 2 cups green beans
oasis jalapeno hummus 2tbs 33cal, 1gfat, 4g carb-0sugar, 95mg sodium
150 calories
Snack- plain salt free rice cake with 1tbsp pb2 -60 calories
Daily total =1455 calories
Training:
My training is pretty consistent. I weight train twice a week and there is a reason for only twice a week. I touched on it briefly in my last post, but will write a separate article on the theory of time under load style training and a breakdown of my actual weight training program. On average I conduct 60min of cardio each day switching between high intensity i.e. Tabata's : http://kimcoryfitness.blogspot.com/2010/01/so-what-is-tabata-training-anyway.html moderate intensity and steady state. I suffer from knee and joint pain when I run too much, so I replace running with spinning or the elliptical and no more pain. Here is a sample of my training from this previous week.
Thursday- 45min AM cardio-30min AM elliptical max incline(20)-resistance (8) & 15min walking backward on treadmill 12 incline/2.0 speed. 15min PM cardio Tabata on the Rower.
Friday- 50min AM cardio-25min elliptical max incline(20) resistance( 8), 2000m rowing 8min 46 sec & 15 min walking incline 12 speed 3.0.
Saturday- 30 min AM bike +4x20 no weight squats after cardio.
Sunday-50min AM cardio-20min elliptical 2:1 intervals 2min 10 incline:1min 20 incline resistance (6) for entire 20min, 15min stepper 2:1 interval level 6 for 2min & level 8 for one min &15min recumbant bike level 3- PM weight training-incorporating negatives & 20 min posing practice.
Monday-30 min AM cardio interval bike +4 x20 no weight squats. 40min PM cardio- 20min elliptical incline (20) resistance (9), 10 min walking incline 12/3.5 speed &10min walking backward 12incline/ 2.0 speed.
Tuesday- 45min AM cardio- 10min recumbant bike, 2:1:2 intervals 2min walk, 20 deep squats, 2min run. after each interval adjust incline 2% up to 10% walk 3.5 speed, run 6.5speed for 25min & 10min elliptical 10incline resistance 4.- 30min PM bike steady state- 15min posing practice
Wednesday-30 min morning bike, PM weight training-incorporating supersets. 15min PM cardio Tabata on the Rower after weight training.
Finally music is a HUGE motivator for me. Sometimes I will listen to the same song 3 times during a workout! I love hip hop and dance music the best. Here are my top favorite songs I listen to everyday. Some you probably have not heard of before, but if you listen to XM radio I find the best cardio songs on channel 81 BPM:)
Shut it Down - Pitbull & Akon
Imma Be- Black Eyed Peas
I Wanna Rock - Snoop Dog
Fine Print- Nadia Ali
Hot (Play &Win)- Inna
You and I- Medina
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