Trial. Error. Repeat.

I have tried multiple approaches to this competition prep diet. Low carb, no carb, carbs with every meal, you name it. I've found that the best method for me has been the carb cycling method. It took a lot of patience and trial and error to figure out that it was the method my body responded to best. At least for the last month and a half of prep. After prep is over I will go back to IIFYM, I absolutely loved it and the way my body responds to it and the fact that I feel ZERO deprivation (I'll cover the madness behind IIFYM in my next post). But for the sake of the competition, I want to do things right, eat clean and keep my body on it's toes, hence the cycling.

Carb cycling is a method designed to make your body use stored fat as energy because you are essentially depleting the carbs from the body by diet and exercise. The body prefers to use carbs as its primary source of energy but if they aren't readily available then it will choose the second best contender, fat. So, that being said, here's how the diet goes; for every two low carb days I have one high carb day. On the low days, the body dips into the fat cells to obtain energy. After that second day though, the body becomes more exhausted. Fact of the matter is carbs do it better and that is why we throw a high carb day in. It gives the body a little jolt of boosted energy and as an added bonus it keeps the body guessing. Studies show that weight loss is more effective when the body is basically thrown for a loop, our metabolisms like to be kept on their toes.

High carb does not mean 300+ grams of carbs or anything ridiculous like that. I hover around 130 grams of carbs on a high day and around 70 grams on a low day. The diet goes as follows:

Low carb day (x2)

Meal one- 6 egg whites, 1/2 cup oats, 1 Tbsp nut butter
Meal two- protein shake
Meal three- 4 oz chicken, 1 cup spinach, 1 oz almonds
Meal four- 4 oz ground turkey, 1 cup frozen veggies
Meal five- 4 oz tilapia, 8 spears asparagus
Meal six- protein shake, 1 Tbsp nut butter

High carb day (x1)

Meal one- 6 egg whites, 1/2 c oats, 1 Tbsp nut butter
Meal two- Protein shake, two rice cakes
Meal three- 4 oz chicken, 4 oz sweet potato, 1 oz almonds
Meal four- 4 oz ground turkey, 1/2 cup brown rice, 1/2 cup frozen veggies
Meal five- 4 oz tilapia, 8 spears asparagus
Meal six- protein shake, 1 Tbsp nut butter

Up until two weeks out I will still participate in one cheat meal per week. Not only for my sanity but again, it keeps the body guessing. But there you have it, that's my diet as of now. Weight loss is 70% diet and 30% exercise and 100% dedication. You won't get rewarded for the work you don't put in and staying consistent is key.

On that note, two rounds of cardio and a massive session on the boulder shoulders to be, I'm out for the night! It's a strictly mental health, nail painting, face mask doing girls night in the Hanley-Hess household. I bought a new tea that I'm HOPING will help me fall asleep and stay asleep for the night. For the past few months my sleeping has been very hit or miss, mostly miss. I've tried melatonin and a number of other strategies and they haven't seemed to help so it's time to get herbal on my nocturnal mess. Wish me luck!

Xoxo
B