Nutrition Update (Build & Burn Phase: Fall 2009)
December 8, 2009: Diet, Cardio, & Supplements
I have really kicked my cardio up over the last week. For steady state cardio I am now doing 2 sessions a week and bumped the time up to 45 minutes a session. On top of that, I am doing 2 High Intensity Cardio Sessions for 30-35 minutes a piece.
If you are confused or wondering what the difference in the two styles are:
- Steady state cardio involves working pretty much at one intensity level and keeping the heart rate around 60-65% of your max.
- High Intensity Interval Cardio (HIIC) entails short bursts of high intensity work where your heart rate is around 80-85% of your max alternated with bursts of low intensity work or complete rest bringing your heart back down to the 60-65% range.
My normal HIIC session is usually 20 minutes on the Cybex Arc or Precor Elliptical. I use a pre-programmed interval setting with a very high tension level. After this high-intensity session is over, finish with with 10-15 minutes on the treadmill alternating a brisk walk with some running.
Note On Diet: I have added a low carb day to the mix. So now I have 4 low days, 2 medium, and 1 high (with a cheat meal). Here is the breakdown of my current week:
Monday: Low
Tuesday: Low
Wednesday: Medium
Thursday: Low
Friday: Low
Saturday: High plus a Cheat Meal for dinner
Sunday: Medium
The really only difference between my medium and low days is the amount of carbs I eat around my workout.
Note on Supplements: My supplements have remained pretty much the same from what you will find below.
I am incorporating a few new supplements into my plan at the moment. I am not ready to give them a review or promote them. They are just too new. Just around the New Year I will uncover everything! This will be perfect for you readers as these supplements haven't been majorly launched to a great degree yet. But when they do, I am pretty confident in saying that they are supplements to get into your program immediately. Stay tuned!
November 29, 2009
Thanksgiving really fouled (or fowled) things up! I went out late on Wednesday like so many people do and had a few cocktails. Then it seemed like from 2 PM on on Thursday it was non-stop feeding as I went to my family, my girlfriend's family, and her friend's houses. The big meal was at my sister's, but I swear everywhere we went there was some sort of food involved!
Between that and the time crunch of a shortened work week, I didn't perform all that well. I ate more than usual and I didn't get all of my scheduled cardio in. Because of that, the plan for this past week will carry to this coming week. I will expand it upon completion.
November 23, 2009: Diet, Cardio and Supplements
There are no changes in the diet for now or supplements right now. The only thing that changes is my cardio this week.
I added another session of High Intensity Interval Cardio done for 15 minutes. That adds up to 3 steady-state sessions and 2 high-intensity sessions. To get a full review of what the difference is, read this.
One foreshadowing is that with December coming up and being the last month of this total phase, I will be brining it home with a fat-burner. I will be bringing Mitotropin back into my supplement for the last 4 weeks. So you who are following this, you might want to grab your bottle now so you are armed and ready to go!
November 11, 2009: Diet, Cardio, & Supplements
There are no changes in the diet for now. It remains the following:
Monday: Low
Tuesday: Medium
Wednesday: Low
Thursday: Medium
Friday: Low
Saturday: High plus a Cheat Meal for dinner
Sunday: Medium
The really only difference between my medium and low days is the amount of carbs I eat around my workout. I did switch my days so that Wednesday is a low day (since I am no longer lifting on Wednesdays with my the present layout of my program). This works out well because it puts more carbs on my leg day and I have plenty of fuel left on my longer workout day (Mondays) from the way I eat on the weekend.
Note on Supplements: I am incorporating a few new supplements into my plan at the moment. I am not ready to give them a review or promote them. They are just too new. In a couple of weeks I will uncover everything! This will be perfect for you readers as these supplements haven't been majorly launched to a great degree yet. But when they do (and if they are as cutting edge as I think they will be) they may be ones to get into your program immediately. Stay tuned!
Note on Cardio: I have increased my cardio over the past few weeks from hitting it 4 times a week for 30 minutes per session to 4 times per week for 45 minutes per session. Just like my weight training, I have to adapt to the lower calorie and carb intake in my diet, so I am backing off the steady-state sessions for now. For steady state cardio I will now aim for 3 sessions a week for 35 minutes a session. What I am doing is substituting that other steady state session for a High Intensity Interval session done for 15 minutes.
If you are confused or wondering what the difference in the two styles are:
- Steady state cardio involves working at pretty much at one intensity level and keeping the heart rate around 60-65% of your max.
- High Intensity Interval Cardio (HIIC) entails short bursts of high intensity work where your heart rate is around 80-85% of your max alternated with bursts of low intensity work or complete rest bringing your heart back down to the 60-65% range.
For example of HIIC: After a five minute warm-up, I may put the treadmill to a speed where I'm running at a VERY brisk pace. I'll run for 15 seconds, then step on side rails for 30 seconds. I'll repeat this for 15-20 minutes. After this high-intensity session is over, I may choose to finish with 10-15 minutes of steady-state walking.
If you decide to increase the work time, try to keep the rest ratio at exactly twice the time you spend working.
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Nutrition Update (Build & Burn Phase: Fall 2009)
November 2, 2009: I have been following my Carb Cycle Approach for the last three weeks with great success. Every week or two I am making changes to either my carb cycle, my cardio training, or both. This week I have a bump in both. The change that I am making to the diet portion is that I am replacing one of the high days with a medium day. So my schedule now looks like this:
Monday: Medium
Tuesday: Low
Wednesday: Medium
Thursday: Low
Friday: Medium
Saturday: High plus a Cheat Meal for dinner
Sunday: Low
As I have stated before, I like to spread the low days out as much as possible. So I make sure never to have 2 low days in a row...at least for now. When the weeks tick by and I start incorporating more low days within a week, it will be inevitable.
Note on Cardio: I started with 4 sessions in a week for 30 minutes in week 1. I then added 5 minutes to each session each week. So I am now up to 45 minutes per session. This will be a steady pattern throughout to the point where I will either be adding time, number of sessions per week, or intensity of a session.
Nutrition Update (Build & Burn Phase: Fall 2009)
October 26, 2009: I have been following my Carb Cycle Approach for the last couple of weeks with great success. I have a good baseline to work from now. If you look at the details below, you will see that I started out with 2 High Carb Days, 3 Medium Days, and 2 Low Days. The change that I am making now is that I am replacing one of the medium days with a low day. So my schedule now looks like this:
Monday: Medium
Tuesday: High
Wednesday: Low
Thursday: Medium
Friday: Low
Saturday: High plus a Cheat Meal for dinner
Sunday: Low
Two things I like to do when placing my carb days in place is making sure I have a high carb day on the day that I hit quads since it is the day that is the most taxing. On the flip side of that, I like to make sure that I am hitting low carb days on the least taxing...namely - cardio days.
One last thing I like to do is spread the low days out as much as possible. So I make sure never to have 2 low days in a row...at least for now. When the weeks tick by and I start incorporating more low days within a week, it will be inevitable.
Note on Cardio: I started with 4 sessions in a week for 30 minutes in week 1. I then added 5 minutes to each session each week. So I am now up to 40 minutes per session. This will be a steady pattern throughout to the point where I will either be adding time, number of sessions per week, or intensity of a session.
Nutrition Schedule (Build & Burn Phase: Fall 2009)
October 11, 2009: It's time to get back to my Carb Cycle Approach to Dieting. Every 2 weeks or so, I will be changing the number of High, Medium, and Low Carb days I incorporate within a 7-day time period. For the next two weeks, I am starting with 2 High Carb Days, 3 Medium Days, and 2 Low Days.
The guidelines for each day are:
High Carb Days: I will get in around and up to 2 grams of carbs per pound, 1 gram of protein per pound, and minimal fat.
Low Carb Days: I will get in around and up to 1/2 gram of carbs per pound, 1.5 grams of protein per pound, and .3-.4 grams of fat per pound.
Medium Carb Days: Same as Low day, except I add in 40-80 grams of carbs during and right after training, along with 20-25 grams protein.
Great sources include Gaspari Nutrition's SuperPump and SizeOn (can't wait for the new version to come out!) with 1 scoop of Intrapro or Myofusion.
Here is basically what I am eating for each day of the week:
High Carb Days (Monday & Wednesday)
5AM – 1 cup egg whites with 2 servings of oats (coffee with NO cream)
8AM – Lean Body mixed in water, 1 banana or other fruit
11AM – 4-6 oz chicken with 1 serving of rice and broccoli
3PM – 1 cup egg whites with 2 servings of oats (coffee with NO cream)
6:30PM – Lean Body mixed in water, 1 banana or other fruit
9PM – 4-6 oz of chicken or other meat, 1 serving of rice or potato, vegetable or salad
Low Carb Days (Saturday* & Sunday)
7:30AM – 1.5 cups egg whites with 1 serving of oats (may add cream to coffee)
10AM – Lean Body mixed in water
12:30PM – 8 oz chicken and broccoli (1/4 cup of bleu, gorgonzola, or parmesan cheese)
3PM – 1.5 cup egg whites with 1 serving oats
5:30PM – Lean Body mixed in water
8PM – 8 oz of chicken or other lean meat, vegetable or salad* (1/4 cup of bleu, gorgonzola, or parmesan cheese)
Medium Carb Days (Tuesday, Thursday, & Friday)
Same as Low Carb Day except I sip on 1-3 scoops of SuperPump250 before and during workout (5-5:30PM) and have 1 scoop of SizeOn with a scoop of whey protein after workout (6:30PM).
*1 Cheat Meal on Saturday Night! Eat whatever I want!
If you would like to create your own eating plan with foods you like and more applicable to your schedule, here are some diet tips to keep in mind:
- Do not count the fats in your protein as your added fats, and do not count any protein in your carbs toward the total.
- Divide the daily protein over all meals.
- Eat at least 6 meals per day.
- Drink as much water as you can.
- On Low and Medium days limit the carbs to the first three meals of the day if you can. Spread the added fats out over all meals.
- On the High carb days spread the carbs out over all meals.
- On the day with the cheat meal, make this meal the last meal of the day. There is no limit to what you can eat in this meal. Eat ALL you want and as much as you want.
For further information on all the supplements I take with my meals, scroll down. Although the meals are different, the supplements are the same for each time/meal.
Check back in a couple of weeks to see what changes I make to my Carb Cycle Approach to Dieting.
Supplement Schedule (Mass Phase: Summer 2009)
September 10, 2009: This is my first supplement blog entry, so I will outline exactly what I am eating and what supplements I am taking, when I take it and why. This adjuct to my Training Blog will allow you to see what and how I eat and supplement during my current MASS phase (my RIPPING phase supplement blog is coming soon). I’ve discussed what each supplement does below. I will place supplement additions at the top of this blog in the coming weeks.
30 Minutes Prior to Breakfast
Breakfast (around 5 AM)
1 cup Egg Whites
2 servings of oatmeal (1 cup dry mixed with water and sweetened with Splenda)
12 oz. cup of coffee (with 2 Splenda and 1 TBSP Fat-Free Half & Half)
Mid-morning Shake (around 8 AM)
Lean Body mixed in water
Mid-morning Snack (around 10 AM)
1 cup 1% fat Cottage Cheese (I am a big fan of Friendship's Whipped brand!)
1 cup mixed berries
Lunch (around 12:30 PM)
8 oz. of 93% lean ground beef or turkey
2 cups broccoli with 1 tsp parmesan cheese
Multi-vitamin
Mid-afternoon Shake (around 3:30 PM)
Lean Body mixed in water
Pre/Peri-workout Supplement (around 5 PM)
SuperPump250 (1 scoop in water is plenty to get me jacked for a workout!)
Post-workout Shake (around 6:30 PM)
2 scoops of Intrapro mixed in water
Note: If I have appointments and I'm not going to eat dinner until 9ish, I have a Lean Body shake here instead for slower absorption.
Dinner (around 8 PM)
6 oz chicken breast (I usually like to spice it up with Frank's Buffalo Sauce)
Large Salad with balsamic vinegar, 1 TBSP Extra Virgin Olive Oil and a 1/4 cup reduced fat bleu cheese
Multi-vitamin
Fish oil
CYTOLEAN V2
What is it: A high energy fat inhibitor
Why I take it: Reduces the increase in bodyfat, accelerates the burning of existing bodyfat, increases energy and mental clarity, controls appetite and cravings, and regulates cortisol levels.
When I take it: At the beginning of my day, but only on Monday, Tuesday, Thursday, and Friday (the days I train). I don't take it everyday as I don't want my body to become too accustomed to the use of the extra stimulants.
Note: I am using this product in-between cycles of Mitotropin. It's no secret that I am a HUGE fan of Mitotropin. It's simply the most potent fat-burning supplement out there. It's so powerful, it is highly recommend that you don't use in for more than a 30 day cycle. In between, Cytolean V2 is a great way to keep fat levels under control through the use of different substrates. I am towards the end of my Cytolean Cycle. With my Ripping Phase coming up, I will be making the switch back to Mitotropin very soon!
Multi-vitamin/Multi-mineral
What is it: A high potency array of vitamins and minerals.
Why I take it: To insure health and optimum body functions, including nervous system reaction for intense muscular contraction. I rotate between a couple, but my current favorite is Optimum Nutrition's Opti-Men (they make an Opti-Women, too).
Essential Fatty Acids
What is it: Mostly Fish Oil with a high amount of DHA, EPA, and omega 3s as well as Flaxseed Oil with a high amount of linolenic and linoleic acids.
Why I take it: Most diets are deficient in the omega fats, and these fats are required for healthy skin and hair, not to mention fat burning and testosterone production. In fact, Dan Duchaine, the late steroid guru, said that omega fats are the most powerful legal anabolic available...and they help you burn fat faster too. I rotate between many, but my current favorites are Optimum Nutrition's Fish Oil and Flaxseed Oil soft gels.
LEAN BODY Meal Replacement Packets
What is it: A multi-substrate meal replacement powder that's high in protein, moderate in carbs and calories, low in fat and sugar, and very nutrient dense!
Why I take it: I use this between solid-food meals to stay in a positive nitrogen balance and to keep my blood sugar and insulin/glucagon levels stable. During work, it is also a convenient way to make sure I get a feeding in every 2-3 hours.
When I take it: One packet mixed in water between breakfast and lunch and another between lunch and dinner. This last one becomes my last meal before my workout which works out great as the nutrients fuel me for the intensity and heavy weights to be used AND it is very easy on the digestive system. Lately, I have been using it post-workout for it's slower absorbtion on the occasion where I know that I won't be eating again for 90 minutes or more.
SUPER PUMP 250
What is it: Instant muscle-expanding matrix/lean-mass catalyst with nitric oxide boosters, creatine, and a caffeine kicker
Why I take it: I use this for more pump and a sustained energy kick.
When I take it: Due to some trial and error, I don't follow the label on this one. It calls for 1-3 scoops taken about 30 minutes pre-workout. I find that sipping on it during my warm-up sets gets it into my system just in time for the big weights and I have a more sustained energy right through to the end of my workout. Also, because I don't want too many stimulants or too much sugar in my diet, I only use 1 scoop. I find it to be plenty.
Note: I use this in conjuction with my Cytolean Cycle. When I start my Mitotropin cycle, I will discontinue the use of SuperPump.
INTRAPRO
What is it: A complete whey protein powder designed for fast release.
Why I take it: To kick-start the anabolic process after my workout.
When I take it: 2 scoops mixed in water immediately post-workout.
Note: Those looking for more of a mass building shake should mix this in juice or some sugar based drink. You can throw in 5 grams of creatine and some branced chain amino acids to make it extra anabolic!
Jim Cipriani's Body Transformation Blog
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Blog Updates:
"Rip it Up" Body-blog: My daily workout report, with diet updates and training tips highlighting every move I make during my Fall Pre-Exhastion Training Phase.
"Build it Up" Body-blog: My daily workout report with diet updates and training tips highlighting every move I make during my Summer Neural Potentiation Training Phase.
My "Build it Up/Rip it Up" Nutrition and Supplement Schedule: My exact meal-by-meal and supplement-by-supplement plan for each phase geared towards maximizing musclular gains and obliterating fat!
