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The Marta Mathews diaries |
| By
Marta Mathews |
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WEEK 10 - Mar 01/04 - Mar 07/04
Monday, March 1/04
My bulking blitz has come to an end a lot faster than I would have liked it to. Now with 12 weeks left to my show it's time to kiss my sleeping in good bye and say hallo to cardio again. On top of that, it's time to clean up
my fridge and my cupboards and stock them with chicken and more chicken. I am actually quite happy with the results of my bulk. I have definitely put on a couple of pounds of clean muscle and lost some fat in the process.
February especially was a good month for me as I kept my bulking diet extremely clean in order to maintain some muscle hardness for my photo shoots. It has also occurred to me that my sleeping patterns have much improved since I dropped the crazy amounts of cardio I was doing prior to my bulk, so I'm going to continue to be very careful with it in order to keep sleeping better. I will try to lose as much body fat as possible through my diet and continue limiting my cardio to 3-4 sessions per week. At this point I have enough time to accomplish this without killing myself at the gym. Of course I will continue re-assessing my results on weekly basis and train / diet
accordingly, but I feel like I'm on the right track this time and I feel good about my cutting plan.
At some point this evening I will be designing my new training split for the next 6 weeks. Also, I will be further tweaking my diet plan to reflect my cutting and leaning out goals. As usual I will keep everyone posted.
Tuesday, Mar. 02/04
My cutting diet and training towards FAME has officially begun! After taking a break from dieting on Sunday, I am back to my clean meals. I don't want to shock my body too much in my first couple of weeks of cutting or else I
know insomnia will take the better of me, so I have decided to go on a semi protein cycling. What I mean by that is reducing my carbs to under 100 grams per day for three days, then upping them up to 170-200 grams on the fourth
day. Eventually I intend to limit my carbs to no more than 50 grams on low carb days. Having said that, my diet totals for yesterday were as follows:
> Calories: 1581
> Fat: 63 g / 36%
> Carbs: 74 g / 17%
> Protein: 182 g / 46%
I did not do any weight training yesterday, instead I did cardio – running on the treadmill for 45 minutes.
Today, my caloric intake is a bit higher as I trained legs. I have focused on performing a lot of reps and sets while keeping my weights a lot lower than I did during my bulk...
My nutritional intake for today:
Calories: 1645
Fat: 57 g / 31%
Carbs: 84 g / 18%
Protein: 203 g / 50%
Workout:
Squats (weight including plates + olympic bar / reps)
95/15
135/15
135/15
135/15
135/15
135/15
Dumbell Lounges:
45/12
40/12
35/12
30/12
25/12
20/12
Leg X (DROP SETS OUCH!!!!)
90/10-60/10-45/10
90/10-60/10-30/10
90/10-60/10-30/10
Standing Calf Rises (Drop Sets)
155/8-115/8-95/8
135/10-95/10-75/10
115/13-95/13
I am deliberately making these subtle changes in order to avoid putting my body in the state of shock and I'm hoping for a rather smooth transition....
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