Tuesday, October 30, 2007

Day 356: RTP Group Shred, Day 5 - Eating Clean

14-Day RTP Group Shred Challenge

October 26, 2007 to November 8, 2007

Day 5 of 14: October 30, 2007

Shredder Agreement:
Daily accountability pictures/blogs for 14 consecutive days.

Shredder Count:

RTP Blog Shredders : 4
VIP Blog Shredders: 10

Completion Prizes:

Access To RTP Store for 24 hours on Nov 9, 2007 at "cost price".

Free eBook Download of 84 Days, my real-time account of Mission 1


G'day Shredders,

Today I'm going to talk a much requested topic...nutrition, a.k.a. eating clean.

I'd also love to extend a hand for Andrew and Joni who today posted their Day 5 stats on their blogs. Amazing progress guys, you are doing it! I'm looking forward to seeing all results from the Shredder Council on Day 14.

P.S. This video is especially for you Lynda!

RTP Group Shred Video: Day 5
Eating Clean

Inside this video you will discover...

  1. Protein: My major protein sources (may surprise some of you!)
  2. Timing: The absolute best times to eat protein.
  3. Carbs: My "secret" carb weapon.
  4. Fats: Where I derive my sources of efa's.
  5. Starvation Response: What it is and how to prevent it.
  6. Re-feeding: The "advanced technique" that pros use.
  7. Free Day Vs. Cheat Meal: Why this distinction is so important.

Joni's Blog

Until tomorrow...

Eat Clean,
Shred Hard,
Think BIG!

Adam Waters, NESTA-CPT

P.S. Below are my Day 356 pics for October 30, 2007: Mission 3 Phase 2 - Day 61 of 70 (RTP Group Shred - Day 5 0f 14)


Massimiliano said...

Great video Adam!
Expecially the part about the "free day".
I used to have a free day every week in my previous attempts and ...guess what!! ?? Not only I was regaining the calories lost during the 6 hard training days, but from one free day, I went first to 2 , then 3 , 4 , 5 and instead of going to the gym I was drinking beer and eating junk-food everyday!

Adam Waters said...

Spot on mate! That "free day mindset" cost me 6 years of poor results. I was the same as you, the guilt of overdoing my free day would play on mind well into the next week of training.

You are going great mate, keep it up.

Adam Waters

Joni said...

The Shredder Council - I love it! Is that like the Jedi Council? Anyway, thanks for all the great info today as usual. You're looking better than ever. Hair is getting long, though... :)

Coffeetalk said...

You hit it right on, Adam. I have a lot of respect for Bill Phillips. However, I don't know if he realized how seriously people would take the words "free day". I for one used to stay up until midnight just to open a bag of candy. Crazy, huh? I think the idea of free day can cause an unhealthy relationship with food, as it did with me. Thanks for the daily videos. I look forward to them!


Marbella said...

Hi Adam,
Thanx for all the nutrition info today...loved it. Could ask a thousand questions, and probably will little by little. Guess the main deal is to hold the fort, go the mile, stay the course, and eat right almost ALL the time. I gained 6 pounds in about 2 weeks while dieting, but adding in toast and croissants. Am still trying to get out of that ditch!
AND BTW, don´t pay any attention to JONI...you hair looks devine longer!

Andrew said...

Hey Adam,

Another great video mate, thanks for the comments on the blog also. You looking extremely lean now, do you know what your current BF is?

Nutrition is the one major struggle of mine. I tend to find that if I drop the calories as much as 500 that my body adapts very quickly, it will be fine for a couple of weeks but will then hit starvation mode. Got the same results using the refeed too.

I just have to keep changing constantly and every so often have a few days or maybe even a week where I take my full quota of maintenence calories for the entire week just to get my body back in check!!

One question I have, I was talking with an ex junior international bodybuilder last week who told me that the body cannot metabolise protein whilst you sleep. I have looked for information on the internet but have not found anything, have you ever come across this way of thinking?

Take care,


B said...

That was some good info on the nutrition side of things. Thanks for that.

Sammy said...

Good video Adam!

Is that where the free day idea came from? Bill Philips? Because I have a good idea of giving him a piece of my mind right now!

I heard this "free day" crap from Bodybuilding.com about 2 years ago and it has screwed up my life ever since... I'm sure you guys understand eating salads all week and then eating all the junk food on Sunday?!

A few times it's gotten so bad that I consumed over 7,000kcal a day just because "I can". I ended up fatter.. working out harder than ever but fatter than ever.

Well, anyway, this free day thing has gotten me into a binge cycle which recently I have slowly been controlling and I'm also taking Joni's advice of changing the mindset and andrew's of just eating a little what you feel like once every 3-4 days, then I wouldn't go on a binge.

Once again, good one!

Adam Waters said...

Hi Joni, yeah just like the Jedi Council! Soon we'll have to have the "Shredder Roundtable"!


Adam Waters said...

Hi Debbie, Wow! I thought I was the only one who did things like that. This is amazing, I never knew the "free day" mindset was a big factor for other people too.

I too have a great respect for Bill Phillips (I really do!) but the wording of "free day" I think has set a lot of people back because of the implication that you can eat whatever you want the whole day.

Tom Venuto's BFFM covers the vast area nutrition an order of magnitude better than BFL I believe.

Adam Waters

Adam Waters said...

Hi Lynda, I'm glad you liked it! Eating right almost all the time is the way to go. A "reward meal" eaten on your day off also tastes much better (because it is guilt free!).


Adam Waters said...

Hi Andrew, in regards to your nutrition plan the great things is that you are prepared to get feedback from your body and fine-tune your approach into what works for you.

In regards to your body not metabolizing protein while you sleep I have not heard of that. In fact I have heard that very "extreme" bodybuilders will get up in the middle of the night to take in more protein (usually casein because of slow release) to prevent muscle breakdown. I'm pretty sure Tom V has written about this.

Adam Waters

Adam Waters said...

Thanks B,

Hi Sammy, this is really weird! You too had the "free day" problem.

Maybe we should talk more about this. I think I was similar to you, working hard hard but fatter. That's why in Mission 1, when I peeled back the fat there was already some muscle there (I only added 1.5kg muscle in 12 weeks).

Preventing a binge I believe also has a lot to do with your mindset when you are eating and whether you feel you "earned it".

Adam Waters

Sammy said...

Haha, I guess alot of people have it and alot of people have fallen into this trap and are struggling to get out of it.

I guess the "free day" mindset is really, it should just be, eat what you really feel like but at the right portion. Definitely shouldn't be a "free day".

I remember going "Oh, I need to eat waffles next, oh ice cream is next! Oh, pancakes next!" All because I'm afraid I couldn't eat them for the next 6 days. Stuffing 6 days worth of junk food is even worse than eating them everyday (n u really, really do feel like crap afterwards.. especially in bed..)

So I guess, just eat what you really crave for, then stop and don't have the mentality that you have to eat all that you can't

Your Grateful Cyber-friend, Christy said...

This is a really GREAT discussion. When I watched the video and even just reading the text before the video my mind went, "cheat MEAL" vs. "free DAY." Oh! I totally related to what Sammy said about having stuff while I could get it on my "free day." And I wasn't even on body for life. I just dieted all the time like a prisoner in Alcatraz and when I gave myself a pardon for a day, I just wanted everything. I've been working hard to learn the very foreign idea of moderation, and this cheat meal concept and subsequent discussion is VERY eye-opening.

Michael said...

Adam, you are looking so good right now. I enjoyed the video today. I think your advice with Oatmeal is spot on, but I think that it is important to have that starchy carb the first 3 meals of the day and then switch to the fibrous carbs. This is what Tom Venuto recommends in his BFFM book and. Chad Tackett from GHF also recommends this approach. I can't argue with your results though!


Adam Waters said...

Right on Sammy, Tom Venuto also talks about the importance of "energy balance" over a 24 hour period. So if you eat 6 meals of junk food in one day you really throw out your energy balance too.


Adam Waters said...

Hi Christy, I know how you feel! Actually, I think "reward meal" is better because of the implication that you deserve it rather than "cheat" meal which implies dishonesty.


Adam Waters said...

Hi Micheal, I'm pretty sure that is what I said in the video (I haven't watched it back!) but if I it didn't come out right, yes definitely have your starchy carbs (like oatmeal) in the first 3 meals, then have fibrous carbs in the evening.

This is called "carb tapering" which Tom does discuss in his book.


Alex Anselmo said...

Great nutrition tips, Adam. It is truly an eye opening video. Great discussion, "Shredder Council"! (",)