Bodybuilding Update

As many of you know, for the past several months I have been preparing for my first natural bodybuilding show. The show is scheduled for October 8. When I started training in April, my measurements were the following:

Bodyweight - 220
Bodyfat % - 14.7
Waist - 35"
Bicep - 16 1/2"
Chest - 43
Thigh - 26

Initially, I used a 5-day split. I also was strict on my diet. My diet consisted mainly of boiled chicken, brown rice, potatoes, eggs, whole wheat, and water. I also made the mistake, fortunately only for a short time, of consuming lots of milk; up to 1 gallon per day. I was following some old-school bodybuilding methods to bulk. Not good for me.

My program and diet worked and I started growing. I grew tired, however, of the five-day split. I soon plateaued. I then tested my strength and found that I had grown weaker. So, I changed my program and since June, have been on a 4-day split. Additionally, I added a max-effort upper and lower movement each week. My max-effort movement changes every three weeks. Generally speaking, the first movement each day I train like a powerlifter (i.e., heavier weight/fewer reps). The accessory movements I train like a bodybuilder (i.e., lighter weight/more reps). My strength shot back up and I grew some more. Currently, my training looks like this:

Monday - Chest, Shoulders and Triceps
Tuesday - Legs, Back and Biceps
Wednesday - Sprints
Thursday - Chest, Shoulders and Triceps
Friday - Legs, Back and Biceps

Around the same time (June-July) I began to cut. My goal was to lose weight but not muscle. So, I knew I had to drop weight slowly. If I cut to fast, I'd lose muscle. So, I gradually dropped my calories while increasing my interval sessions. Additionally, to help ensure I maintain my muscles, I increased my protein intake. It worked!! I dropped weight and any lose of muscle size was nominal. Currently, my measurements are as follows:

Bodyweight - 208
Bodyfat % - 12%
Waist - 32"
Bicep - 17 1/2"
Chest - 45
Thigh - 28

Here are some progress pics:

To be honest, I am starting to doubt that I will be ready for the October 8 show. While my size has increased, I still am not where I want to be. Additionally, from what I understand, I will need to be around 6% bodyfat for the show. A 7% drop in bodyfat in one month while maintaining my size doesn't seem realistic.

While I have made many mistakes in my preparation for my first bodybuilding show, I have learned a lot. I have decided I will seek out a mentor to help guide me, give me objective criticism and to let me know if I'm on the right path. I'll post soon whether I'll be doing the October show or if I will be postponing my first show. Thanks for your support!

BUSY MOM/FIT MOM Boot Camp

ATTENTION ALL MOMS!!!!!!!!!!!!!!!!!

Are you tired?
Are you depressed?
Do you always do things for others, but never yourself?

Well, it's time to be a little selfish. It's time to take care of YOU. Stop putting off getting (back) into shape. NOW is the time!

I am currently forming a BUSY MOM/FIT MOM Boot Camp. Camp will be held at 9 a.m. on Mondays, Wednesdays and Fridays, and will run for four weeks (12 sessions). Cost is $100. Start date TBA. So, drop your kids off at school and come join other moms for a fun intense fitness boot camp.

It's time to be your best self. It's time to achieve your goals. It's time to be a FIT MOM!!

Please email me (ntsfitness@gmail.com), or call (801-706-4787) with questions or to sign up for the BUSY MOM/FIT MOM Boot Camp. There are only 6 spots, so act quickly!

What Supplements I Take

I'm sitting here in the hospital waiting for my baby girl to get out of surgery. She's having her tonsils out. Instead of sitting hear worrying like an over-protective father, I thought I'd write a Blog post. I frequently get asked what supplements I take. Here's my answer as well as the why.

Before I begin, it's important to remember that supplements are just that -supplements. They do NOT take the place of a healthy diet.

I currently take the following.

1. Whey Protein. I currently take three protein shakes per day. I never use milk to mix the powder. To much fat and carbs. I always use water. Besides water, I typically also include liquid egg whites, oates, spinach, cinnamon, and one fruit (such as a banana). The reason why I take a protein supplement should be obvious.

2. Multi-Vitamin. I take a multivitamin every morning with breakfast to ensure that I get the vitamins and minerals my body needs to be healthy, perform and recover.

3. Fish Oil. I take approximately 900 mg omega-3 per day (647 EPA, 253 DHA). The health benefits to fish oil are great - including reducing cholesterol and inflammation, helping you have healthy skin, helping with mental health and also promoting weight loss.

4. Creatine Monohydrate. I take 5 grams per day of creatine. Creatine provides energy to your muscles, thereby increasing recovery and work capacity.

3. Magnesium & Zinc. I take 250 mg of magnesium and 50 mg zinc every night before bed. This helps with sleep efficiency, energy, and protein synthesis.

4. N.O.-Explode. I just barely started taking NO-Explode. I was looking for a good pre-workout supplement to help me get "amped" for my workout. So far, I feel like its working. I take 2 scoops 45 minutes before I work out. When its time to train, I feel an increase in energy and alertness.

Well, that's what I'm currently taking. I say "currently" because it's bound to change. I like to experiment with things to see what works and what works the best. Obviously, not all of you will take the same supplements. A woman looking to lose weight and who is currently taking a fitness boot camp has no need to take N.O.-Explode or three protein shakes per day. As with a lot of things, you need to do (or take) what works for you. Everyone is different. Finally, remember supplements do not take the place of eating well; they should simply supplement an already healthy diet.