The End of My Week-long Nutritional Hiatus

Well, as October 4th rolls around so will my week-long nutritional hiatus. After spending nearly 10 months of dieting I have just spent the following week eating whenever I like, whatever I like, and how much I'd ever like. It's been a great week of relaxation free of counting macronutrients, cardio minutes, reps, sets and all. Usually when I'm in a mass phase I'll take a week off every 8-weeks but while I was in contest dieting mode, I damn went from January to September dieting down for my show.

[caption id="attachment_127" align="alignleft" width="292" caption="An Oreo Cookie"]An Oreo Cookie[/caption]

Now that everything is said and done, I'm ready for Monday to come again & I'm excited again to eat, cardio and start lifting some heavy weight. Towards those last 3 weeks of contest dieting my weights went done and I began being more "cautious" with my weightlifting sessions. That doesn't mean I didn't lift heavy but rather that I wouldn't "grind" though sticking points and attempting personal records (PRs). However, now it's all coming back again and I'm foaming at the mouth to attack those weights and get back to action.

This blog, Bodybuilding Blueprint is about my offseason training. I'll document my workouts, my nutrition, my goals, my ups, my downs and everything in between. Along the way if you have any questions, comments, or anything at all - don't hesitate to e-mail, comment, or drop my a line and I'll get back to you. No problem whatsoever.

So... Here we are... My first blog post of my off-season training. Well what I can first talk about vaguely (because I don't have my notes in front of me) is my diet. This off-season I'm doing something new but healthier for my body. I'm an individual who doesn't tolerate carbohydrates very well - with that said, this offseason I'm going to be keeping my carbohydrates lower than one my expect for off-season - around 100g on training days, and 0g on non training days. I'll disclose my diet in a future blog post but right now - that is what I'm sharing.c

I'll be training 3x a week; Monday, Wednesday, and Friday doing Dante Trudel's (Doggcrapp Training or DC Training). This isn't a new change as I've been using his principles since 2005 and wouldn't contemplate using any other ideas or training philosophies. Hell, I was using the 3-Day split right up till 2 weeks out from contest - AND STILL PROGRESSING on lifts. So now that I'll have more calories I'll be back to the 2-Day split training across three days. My cardio work will be done at 5:15am on an empty stomach for 30 minutes - 7x a week for the start of this offseason.

The two biggest changes from this year and years past are A) the lower carbohydrate intake and B) the increase in cardio work. I'm going to do my damnest to make sure I don't balloon up and gain 20-30lbs of fat during this offseason. While losing weight in the contest prep is fun and exciting to watch, a hour and a half of cardio a day is not fun and towards the end of it all you start to dread it. Nonetheless, my philosophy this year is preventative and to make slow & consistent changes in LEAN mass rather than packing on pounds of both muscle & fat - mostly fat.

Well that is all folks. Stay tuned to next post which will disclose my diet, training, cardio and scheduling in more detail. It's an exciting journey and I have some lofty goals to reach. It's going to be a fun off-season and I'm looking forward to making some gains and reaching these bodybuilding goals that I have.

Adam Ringler

Adam Ringler

Adam Ringler, MS, SCCC, CSCS is a hard working, loyal, and competitive Strength & Conditioning Coach at the University of Colorado. Born on Television, Raised by wolves.

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