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Home /  Blog /  Week 9 of 14 – Body Transformation For Physique Show

Week 9 of 14 – Body Transformation For Physique Show

Aug 10 2014

The list of post competition activities, amazing restaurants in Melbourne, a range of foods and day trips is getting longer this week.
As much as I am trying to keep sociable, certain tasks and definitely meals out are just a no go at the moment.
 
Regarding my weight this week it has dropped by 1kg from last week, I am currently 74.7kg with 5 weeks to go.
 

9 Weeks Difference - Ben Whyatt

9 Weeks Difference – Ben Whyatt


Training has been very tough this week but enjoyable. I am finding I am not recovering very effectively even though my protein is at a high level. My legs just constantly feel like two heavy weights.
 
Nutrition has been followed to the exact gram, while including some sliced cinnamon cucumbers, gherkins and 5kcal jelly to trick my mind.
 
A friend asked me the other day what I was eating and my training split. As this plan is tailored to me, results will vary. However here is what I am eating on a daily basis.
 
 Monday/Tuesday/Thursday/Friday and Saturday (Low Carb Days) –
 
Pre Cardio: Amino Energy by Optimum Nutrition
Cardio: 1 hour on a Watt Bike (other cardio equipment can be used)
Meal 1: 200g Bacon or Kangaroo with 100g Broccoli (+ 5ml Fish Oil)
Meal 2: 20g cashew nuts (roughly around 15 nuts)
Workout: 20g BCAA’s. Typically lasts around 1-1.5hours
Post Workout: 50g Whey Protein Isolate, 5g Creatine, 10g Glutamine
Meal 3: 300g Greek Yoghurt with 25g Cashew Butter
Meal 4: 200g Salmon (skin off), with 2 handfuls of spinach
Meal 5: 32g Casein Shake + 10g Glutamine (+ 5ml Fish Oils, 4ug Vitamin D3)
 
Totals:
 
Calories: 1754Kcals
Protein: 229g
Carbohydrates: 58g
Fat: 80g
 
Wednesday and Sunday (High Carb Days)
 
Pre Cardio: Amino Energy by Optimum Nutrition
Cardio: 1 hour on a Watt Bike (other cardio equipment can be used)
Meal 1: 100g Oats (mixed with water), 300g Greek Yoghurt 0%
Meal 2: 200g Salmon, 200g Basmati Rice, 100g Broccoli
Meal 3: 100g Oats with 30g Whey Protein Isolate
Meal 4: 175g Roasted Chicken, 200g Basmati Rice
Meal 5: 300g Greek Yoghurt 0%
Meal 6: 32g Casein, 100g Oats (+ 10g Glutamine, 5ml Fish Oils, 4ug Vitamin D3)
 
Totals:
 
Calories: 3361Kcals
Protein: 211g
Carbohydrates: 340g
Fat: 122g

Having 9 weeks of just salmon and spinach it can get a little bit boring. Therefore I am trying to jazz up the meals to keep things interesting and fresh.
 
Low Carb Meal
 
I am still sticking to the calorie requirements and macro intake. Below is two of the meals I created using some new ingredients such as green beans, asparagus and bean sprouts. Really enjoyed the meals and something I would eat outside of competition.
 
Low Carb Meal
 
I am amazed by how far I have actually come along and so glad I have reported each step along the way. Still 5 more weeks to go and more body fat to lose but my mindset now is to enjoy and push myself until the last day of the journey.
 
Cheeky Pose