vaestas competition diary

[vaestas]

Hello to all,

Apologies for writing in English, but my written Italian kind of sucks...I will try to write in Italian as I learn it better (constructive comments on both my plan and grammar are always appreciated!).

I've been dieting now for 8 weeks with pretty good results (pics attached) but want to up the ante and get more cut, faster. The plan I want to follow for the next two weeks is quite drastic in terms of caloric restriction... essentially a protein sparing modified fast (PSMF), whereby virtually all of my calories will be coming from protein.

START: July 12
END: July 26

STARTING STATS:
1.75 cm
72 kg
25% bf

MACROS FOR PLAN:
140g protein
10g carb
10g fat
690 calories

1 REFEED DAY (July 18)
150g protein
250g carb
30g fat
1870 calories

TRAINING:
6x/week heavy weight training
Quads/hams
Chest
Back
Arms
Glutes/Calves
Delts/Abs

CARDIO:
30 minutes of LISS post workout

TRACKING:
- Weight
- Diet
- Training
- Cardio
- Energy levels
- Photos

The reason I chose two weeks was because its long enough to see whether this will bring results but also short enough to keep me focused and stick to the plan. I will allow one refeed that will be very, very well documented and planned to avoid binging.

The pictures below show my progress from May 15 till this week. I will post additional pics of my progress on this diet.

[vaestas]

I forgot to add that my goal would be to compete later this year. But much work to be done until I reach that point!

[menphisdaemon]

Welcome on BBH!
I'm in and I wish you all the best to achieve your goal. Actually I'm not a big fan of PSMF: you're going to slow down your metabolism, you'll lose some muscle and, of course, ormonal shutdown will be inevitable. Please consider using some carbo around your workouts.

Wich kind of competition you're going to do and in wich federation?

[carnera]

Hi vaestas, where are you from?

Welcome on BBH.

Do you prefer comment in English or in Italian?
Sorry for may bad English, good luck for your competition!

[vaestas]

Hello all!

Thanks for your replies! As my signature says, I do understand Italian but just can’t write it well to save my life…so please do feel free to write back in Italian.

I started a blog on bodyweb as well, and I think I will just maintain that one as it’s a bit of a hassle to keep two up to date.

You can check it out here: http://www.bodyweb.com/forums/thread...F%29-with-pics