2nd diet change

We're getting better at following the diet, but many of you are still not "to the T". It's importnat to understand that I can't tell you what to change, if you aren't consistent. When I say consistent, I mean with nutrition and cardio. I was looking for a two pound drop this week. If you had that, stay the same. If you didn't have to drop anything last week, go back and read my previous post. If you weren't down and need to drop again, here is your second calorie change:
Take all the extra fats (EVOO, PB, Flax)out of your diet from your lifting and cardio days. Leave it in on your rest day. Everything else stays the same.

First diet change

We are now two weeks into the Follow Bill Challenge and just about everyone was down in weight this week. I can't stress to you enough how important it is to follow these directions to the T. I applaud all of you for your honest feedback when I asked how your diet and cardio went. However, I realize that we have work to do.
If you did not follow 100%, you need to stay on the exact same diet/cardio no matter what your results were.
If you did follow the plan 100% here is what you do next.
1.) if you were down 3 or more pounds from your initial weigh in, don't change a thing. Keep it going exactly.
2.) If you gained weighed, stayed the same or lost less than three pounds since the initial weigh in, you are going to cut calories. Let's start with your rest day. Keep your protein and fat the same on that day, but lower your carbs down to no more than your muscle pounds. So if you have 150 pounds of muscle, you would cut your carbs down to 150 on your rest day. Also, on your cardio days, take the peanut butter out of your diet. Keep your weight training days the same. Feel free to email me with questions.
Keep going.
Bill

This week you should simplu be following your diet and exercise program to the T. It is very important that u tell me ANYTHING you do differently than your plan. We will weigh in next week and you'll get your instructions from there. Go get 'em
Bill

Your next assignment

I need a hard copy print out of your starting diet. I should have 3 days.
Your lifting days, Your cardio days and your rest day.
Also, If were not at the gym today to get your before picture taken, Remind me this week.
Follow the plan.
Bill

password/username

for your pf champs food log, the first letter of your first name is capital and so is the first letter of your last name for your password. For example, mine would be:
Bill
BillL

Cardio, Rest days and Cheat meals

In order to finish out your instructions you need to know about your cardio, rest days and cheat meals. Let's start with the easy one first...cheat meals. Plain and simple, no cheat meals or high calories days at all for the first 3 weeks.

Cardio. I want all of you doing max-ot Cardio on your non-lifting days. I'd like it to be done here at the gym if possible. I'm thinking of putting together a max-ot cardio class where 5 of you can do it at the same time with a trainer up there giving you the business. For those that don't know, max-ot cardio is 16 minutes of very intense cardio.

Finally rest day nutrition. On your one rest day, I'd like you to keep your calories the same as your workout days of now. However, you won't have any of your post training starchy carbs or DGC so you will have to replace that with oatmeal, Pro MR/MS or CORE MRP.

One more thing. I want and expect you to follow me to the "T". Even if you don't understand why. However, if you do do something different or mess up, I need you to tell me. Otherwise, I'm going to assume you are doing it perfectly.

Attention PF Champ online foodlog users

You will be able to use your online food log starting tomorrow afternoon (this will also last you for dream team as well). Your username is going to be your first name and your password is going to be your first name with last initial. Let me know if you have any problems...we can change your username/password later.

Sample Day of PF Champ

http://www.personalfitnesschamp.com/Members/DailyReport.aspx?date=9/5/2011

The rest of your diet

It's a good idea to keep track of your daily calories. A very good guideline is to multiply your fat free mass by 20. Your calories should not be higher than this. For example, I would have 147 (my fat free mass) x 20 calories = 2940 calories
Your carbs should be roughly 35% of your total calories. So multiply your calories by .35 and divide that number by 4 to determine your total carbs. For example, I would have 257 carbs.
Your fat should be roughly 20% of your calories. So multiply your calories by .20 and divide that number by 9 to determine your total fat. For example, I would have 65 grams of fat.
Your protein should be roughly 45% of your calories. So multiply your calories by .45 and divide that number by 4 to determine your protein. For example I would have 330 grams of protein. Notice this is a tad higher than yesterday, but this is where I'm going to start and I will not go lower than the number we determined yesterday.
Your next assignment is to use the foods, plan and numbers I gave you to make a plan. If you signed up for the PF Champs food log, you can start using that today.
Bill

Your Protein Requirements

I've outlined your diet for you, but now it's up to you to figure out the quantity (amount). I want you to shoot for 2 grams per pound of muscle you have. All of you have had your weigth and BF checked all summer. Use your latest measurements. If your not sure, you'll have to guess. I'm sure you can come close.

First multiply your weight times your bf%. This will tell you your fat pounds. Then subtract that number from your total weight. That will give you your fat free mass or muscle pounds. Multiply that number by 2 and that is how many grams of protein you should shoot for. More is ok, but don't go less.

For example, on my last weigh in, I was 168 pounds with 12% bodyfat. Therefore I would multiply 168 x 12.5% (.125) =21 pounds of fat. 168-21 = 147 pounds of fat free mass. 147 x 2 = 294 grams of protein. I personally round that up and never go below 300 grams.

Bill

Your 11 week diet

Here is your diet for the start of the 11 weeks:
Breakfast (eaten within 20 minutes of waking): 1/2 C. oats, 1 scoop protein (VP2 or ProPeptide), med. grapefruit OR 2 scoops CORE MRP and med. grapefruit. You may need to add another scoop of protein to either of these choices. You'll see once I show you how to determine your protein needs.
Pre-training (immediately before weight training or cardio workout): VP2, 1/2 scoop DGC
Post -Training (immediately after weight training or cardio workout): VP2, 1 scoop DGC
30 minutes after weight training workout: egg whites, white potaotes
60 minutes after weight training workout: Pro MR or Pro MS (for women)
3 hours after weight training workout: egg whites, white potatoes, VP2
60 minutes after cardio workout: egg whites, potatoes, vp2
3 hours after cardio workout: Pro MR or Pro MS (for women)
This should still leave room for 3 more meals plus your before bed meal. These meals will be: 1.) Chicken, turkey or Tuna with vegetables 2.) 95% lean ground meat or Lean steak (filet) with vegetables 3.) Pro MS, Pro MR or CORE MRP shake.
Finally, before bed you will have Pro dessert or ProPeptide. Whichever you choose is fine but add 1 Tbsp of PB to it (measure this each time).

Next, I will show you how to figure out your amounts.
Bill

Keeping track of your calories

If you are going to be successful, you are going to want to keep track of not only your calories, but also your grams of protein, carbs and fats. You are going to need a way to keep track of all of these things. You can either use/find your own or you can use the one we have on our website. The benefit of using the PF Champs log on my website is I already have all the foods you will need in the database, thus making life easier for you. The cost of this is $25.00. This will last you 1 year. If interested send me an email (trainer@windstream.net) . Either way, be sure to have an accurate way to keep track of your calories.

The first things you're going to need are the right supplements and groceries.

1.) You are going to need a solid meal replacement powder. I'll give you 2 choices here. Pro MR/MS or CORE MRP. You just need to tell me which one you're using.

2.) You are going to need proper post training nutrition. We will stick with VP2/DGC combo

3.) You are going to need a quality protein before retiring for the night. Either Pro Dessert or Pro Peptide will work here.

4.) A pre-training energy booster is strongly recommended. I'd go for CORE ZAP. It's a great, jitter free, no crash energy, intensity amplifier.

You will need the right food:

Eggs, green vegetables, oatmeal, flaxseeds, EVOO, Chicken or 99% turkey, lean ground beef or filet (for the rich folks), white potatoes (I do the frozen ones) and any spices you like.

Exact diet will be next.

Welcome to the Follow Bill Challenge 2011

Over the next 11 weeks, you will change your body and train exactly as bodybuilder does while preparing for a contest. I'll tell you exactly what to do...you just have to do it.

Bill