In the past 2 years; I have fallen, and soared, and fallen again. This is a phenomenon that I myself often question. Perhaps life is really represented by the blips on an ECG. Such that —Living has its ups and downs, highs and lows, the ebbs and flows of happy and sad. It is such that when you die, death brings your life to an abrupt halt, where the monitor seeps into a straight line of infinite nothingness.
If you guys read my transformation post a couple pages back, you'd know that I used to be pretty chubby when young, then skinny and sad as I aged. I suffered from body dysmorphia for a few of my teenage years. Showed bulimic symptoms for awhile. It was a hard battle heading out of a cave of voices and batting away self-constructed demons.
The Prep to being Lean.
So how long did I prep for exactly?
I actually begun my cut in June - where I managed to shed a couple lbs in the first 5 weeks, and then got off track for 2 weeks due to orientation camps and being Bangkok-bound.
After the dust had all settled, I picked up force again and dieted for 9 weeks straight.
Why was I cutting?
For a few reasons:1) I had a photo shoot coming up
2) I wanted to see the foundation I had built underneath the fat I had gained
3) Ryan was prepping for his competition so I wanted to be a good companion
The Prep
I think you get to choose how you wanna cut. You can do it slowly, or aggressively. You can count macros, eat intuitively or do the clean eating shit. You can do carb-cycling, keto, go vegan even.
I chose to go 100% bodybuilder style.
I don't think anyone will understand unless they've been through it as well. Prepping like a bodybuilder isn't like an everyday kinda diet thing. It isn't described by any synonym associated with normalcy.
When you prep like a bodybuilder, you count every macro. Every gram is weighed to the dot. Every meal eaten at the right timing. Supplementation taken according to when you have and need to take them. You cardio, like hell. Your foods are mostly the same. You follow procedures and science as if they are rules you cannot bypass. You manipulate your macronutrients, sodium, water, as if they are puppets at your fingertips. It borders on the line of obsession.
There are many late nights and early mornings. You drag your wearied body up early; for school, for work, for meal prep, for a training session. You trug along feeling empty and never quite full. You never quite have an outside life. Determination, passion, discipline, a need to complete a goal - is what fuels you.
I cried, a ton. I shed many angry and defeated tears. I lifted up my shirt too many times only to meet myself with disappointment. I doubted, hated and writhed during the process, but one thing I never did was give up.
How did I cut? (Macros, cardio, supplements, training)
A general overview of my entire prep was a constant tampering of caloric intake, macro manipulation and cardio.Without divulging my macronutrient or caloric intake, some tips that helped me manage my progress was a consistent and overall caloric deficit achieved by either A) a decrease in dietary intake, or B) an increase in training/cardio. My protein levels were consistently high, at about 1.5g of protein per LB of my bodyweight. (Eg. If you weigh 100lbs, you consume about 150g of protein)
Carbohydrates and dietary fat intake were the ones constantly manipulated with. Except for some impromptu 'cheat meals' along the way, my meals were 100% clean and consisted of whole foods.
The usual:
Carbohydrate sources: oatmeal, white rice, sweet/white potatoes, fruits, vegetables
Protein sources: chicken, sutchi, salmon, prawns, eggs, egg whites, whey protein
Dietary fat sources: walnuts, almonds, natural peanut butter
In addition, refeeds were also incorporated into my diet 1-2x in the last couple weeks. Refeed days are especially beneficial for low-carb diets, psychological support and for metabolism boosting purposes.
The scientific basis for a refeed day lies within the leptin-boosting power from a short-term boost in calories. Leptin, a hormone that regulates satiety and energy intake, decreases when body-fat levels go down and carbohydrate intake gets reduced.
Disclaimer: I DO NOT and WILL NEVER recommend such short, aggressive styles of cutting for the everyday person. I DO NOT and WILL NEVER recommend such intense and frequent cardio sessions for the everyday dieter.
IF YOU ARE NOT PREPPING FOR A COMPETITION OR SEEKING FOR SHORT-TERM CUTS/ALTERNATIVES, take it slow and steady.
If you have no deadlines to meet, the most important thing to focus on will be SUSTAINABILITY.
There is NO POINT EMBARKING ON A JOURNEY THAT IS UNSUSTAINABLE AND UTTERLY MISERABLE!!!
Aggressive cuts can slow down your metabolism, making you all the more susceptible to fat storage and weight plateaus. Once back to original state before the diet took place, your body WILL rebound and gain extra quickly if the calories are not introduced gradually back into your system (by, say - a carefully curated reverse diet.)
Supplements I took were:
1) BCAAs
Purpose: reduce fatigue, accelerate recovery, reduce muscle
soreness, and improve the use of fat for energy.
(use code "CR10" at checkout page or in
physical stores for 10% off)
2) L-Glutamine
Purpose: recovery, to bolster immune system
and counteract cortisol.
(use code "CR10" at checkout page or in
physical stores for 10% off)
3) L-Carnitine
Purpose: transports fat into cellular furnaces to get burned as
energy.
4) Omega fish oil
Purpose: Omega-3 fish oil contains
both docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). Omega-3 fatty
acids are essential nutrients that are important in preventing and managing
heart disease. Findings show omega-3 fatty acids may help to: Lower
blood pressure, support healthy cholesterol levels, bolster mood, maintain
strong bones.
5) CLA
Purpose: Conjugated Linoleic Acid is related to the omega-6 fatty acids,
one of the two types of essential fatty acids that help the body increase
metabolic rates, boost the immune system and keep cholesterol levels in check. CLA is found in
dairy and animal fats, such as beef, lamb, whole milk, and eggs, but cannot be
produced by the human body. If deficient in these especially during diet
phases, supplement with CLA.
6) Cortisol Support
Purpose: supporting healthy adrenal function, relieve stress, and
promote healthy eating patterns. The adrenal glands help the body respond
and adjust to physical, mental, and emotional stressors through the production
of cortisol. When stress becomes a part of everyday life, cortisol and blood
sugar, and consequently appetite and body weight, may become difficult to
manage.
7) Multivitamins
Purpose:
general health support.
8) Creatine
Purpose: Promotes greater gains in increasing FFM (Fat Free
Mass, which includes muscle mass). Increases muscle fiber size;
hypertrophy. Increases muscle mass. Improves maximal strength and
power. Improves recovery following endurance activity. Has a
neuroprotective function. Enhances bone regeneration. Improves muscle
and performance in vegetarians.
9) Pre-workout
Purpose:
increases workout intensity and efficiency, improves workout concentration and
focus, contains many ingredients that stimulate metabolism (eg. Caffeine, a key ingredient in most pre-workout
supplements, is also a proven fat loss aid. When ingested, caffeine raises body
thermogenesis and fat oxidation, boosts metabolism, and delays the onset of
hunger.)
http://nutritiondepot.com.sg/life/index.php/features/pre-workout/cellucor-c4-ripped-30-servings.html
(use code "CR10" at
checkout page or in physical stores for 10% off)
10) Fat Burner
Purpose: improved
concentration levels, increased energy levels, blunts hunger and
appetite.
(use code "CR10" at checkout page or in
physical stores for 10% off)
11) Whey Protein
Purpose: a protein supplementation when protein intake is
not achieved. Absorbed and released very quickly, great for post workout. High in the amino acid Leucine, which is known to
stimulate muscle protein synthesis at the molecular and genetic level.
http://nutritiondepot.com.sg/life/index.php/features/protein/cellucor-cor-performance-whey-5lbs.html
(use code "CR10" at checkout page or in
physical stores for 10% off)
Am I 'natty'?
The term 'natty' is basically a slang for natural. In the fitness industry, it typically means that you're not using PEDs (performance enhancing drugs), including but not limited to AAS (anabolic and androgenic steroids).I stayed natural throughout the prep. I stayed natural throughout my entire journey, actually. (Still am.) No PEDs, AAS, clenbuterol or whatnot. Nothing that a physical GNC store doesn't sell. Contrary to popular belief, not every woman who has muscle takes enhancement substances/steroids etc... I don't really talk about this often, but one of the few disappointing things in this journey is seeing (mostly) men with their scornful remarks and judgmental eyes, hurdling accusations akin to passing pee on bushes - thoughtlessly. Not all men, of course. Mostly the ignorant ones.
Post Prep
Yesterday, I started my 8 week Programme with the goal of strength and hypertrophy growth. I am slowly overcoming my fear and perceived enmity with food, forcing myself to look at it the same way I looked at it 4 months ago before I embarked on my restricted prep.
Recovery is a constant battle, it is not impossible with willpower.
This part of my life holds a private space in my heart. By sharing it, I hope to extend a warm hand to people that are struggling with their own bodies as well.
You are not alone.
Always fighting.
