So what happens when you exceed your target weight? Well you either keep going, or start a mini cut. I had the expectation of hitting around 175 pounds for the end of my off season. Fast forward about 4 weeks in, I kind of surpassed that. My weight hovers typically around 175-176, however last week when my period came on, I saw it hit 180. What I noticed is that I’m holding a considerable amount of water, in addition to any body fat I have going on. Now, I must admit that I haven’t been very good (AT ALL), with my water consumption. So the goal now is to simply get my water up, bring calories down a little bit, and add some cardio back into the equation. I mean, I am SCREAMING AND CRYING like a little baby on that last part. God knows I sure as hell don’t want to add ANY cardio, but my Nicki Minaj sized bootay, and my poor stretchy 80% spandex jeans are dictating otherwise. That plus I want to keep on top of my conditioning this year, so it’s time to just do what I gotta do. Ideally, if I could pick a number, and knowing my body after all these years of competing, I want to be a lean 150-155 or so on stage (after peaking). I competed at the Olympia at 147 on stage, and I could have been far leaner – I needed to be leaner. My best looks in 2014 had me around 142-143 on stage. So my target for next year is a big jump. I can do it though, but it must MUST be done correctly.
November is the month I had planned a deloading break from training. So it’s the perfect time to ramp calories down a bit (give myself about a 10-15% deficit from my TDEE), and focus more on some fat loss with recomping as the goal. So my new split will be as follows:
|Monday||Back and Cardio (20 Mins HIIT)|
|Tuesday||Chest and Cardio (20 Mins Intervals 1 min On/Off)|
|Wednesday||30 Mins SS Cardio HR @75%|
|Thursday||Shoulders (10 Mins HIIT)|
|Friday||Arms + Abs (No Cardio)|
|Saturday||Legs (20 Mins Intervals 1 min On/Off)|
So a 5 day strength training split, with 70 mins (1 Hour and 10 Mins) total of cardio a week.
Next will be an adjustment in my eating. I factored my TDEE by using the Mifflin Joer Formula, and that came to 2371, and if I take a 15% deficit of that, that’s leaves me at 2015 Calories for fat loss. Now, because I want to be a little more generous with my calories (and I am still in off season), and I’ve added cardio to the equation, I’m going to only stick with about a 10% deficit on training days, and a 15% on off days. So that leaves me with 2134 cals/day on training days, and still with the 2015 cals/day on off days.
I think I’m going to serious hop back on a meal plan over this mini cut. I’ve been sort of winging it, missing meals, counting along the day –
or basically bullshatting – up to this point. So I definitely feel it’s time to kick things into a little bit of a high gear mode.
This mini cut will be only through the month of Nov, then I’ll reassess where I am and go from there. I’d like to hit a leaner 175 or so by the end, and focus it more on recompositioning than anything. So this will indeed be fun to watch…
More to come – including my dreaded progress photos! lol
Stay Connected! Join My Email List.
If you're enjoying the content I'm sharing with you here, then why don't you get yourself signed up on email list. Each week, I'll share with you my best tips and advice on how you can transform you body - and your entire life - through a SMARTER approach to your training and nutrition. All Science/NO BS.