Each time I go through something like this I grow not just physically but mentally with my experience in the weight room and outside most importantly. Many of us who go through something like this realize there are plenty of ups and downs, trials and errors, great successes, and of course the inevitable failure but when it comes to dieting for a purpose these errors build experience. These are just a few of the things I have learned in no real particular order but I do hope that those who read this can take into consideration not only what it takes to participate in power sports or bodybuilding, at any level, but what you can learn about yourself through the dieting process.
- You didn't do your cardio....
- Me of all people will tell you that cardio is a royal pain in the ass but the bottom line is to suck it up and get it done. While my marathon running days are over this does not mean that it is even necessary to do to lose weight but in order to keep pushing forward it is unavoidable. For example, I was able to drop almost 10lbs with only a daily deficit of 250kcals (nowhere near 500) and no cardio but soon suffered a stifling plateau around 190lbs. Tapering calories down to 2450 could not shake things up as I told myself I didn't need cardio as much as weight lifting would be enough alone. Sucking it up and adding sessions within recent weeks has allowed my to shatter that plateau as my losing almost 4lbs in 3 weeks by adjusting my caloric deficit from food as well as from cardio. Although there are only 3 sessions a week for me and will vary greatly from situation to situation, no cardio can only take you so far.
- You weren't training heavy enough....
- The very reason I kept going back into the gym in the early years had been from a desire to be stronger than I had been last session. Coincidentally these were the periods in which I not only became stronger but saw the most drastic changes in my body; so what happened? The "bodybuilding bug" seems to leech onto a lot of us thinking it's just as easy as focusing on overly specific exercises or over isolated exercises that just don't cut it for natural athletes. Given the difference between natural and enhanced athletes it is overlooked that there are huge benefits from heavier lifting and power movements during a caloric deficit. Personally I went toward the Cube Method to structure my cut and it helped keep things greatly in check as I was able to lean out as well as set huge PRs in the gym.
- Prioritize, prioritize, prioritize....
- What? Well whether you believe in carb-backloading as a 100% go-to source or not, nutrient timing has played an essential role this year. Eric Helms, 3DMJ Coach, explains that whether we are eating to "cut" or to "bulk" there are times where we can be in a caloric surplus or deficit. This also brought awareness to things such as insulin spikes and glycogen storing. Basically this had translated to timing carbohydrates and protein appropriately around a workout or around night-time in order to make the best of my workout for the next day. While this is a very vague description of the strategy it helped optimize the periods when I would need carbs and times when I could let them slide down and maximize the ketosis.
- Ignoring the big picture of progress....
- It should go without saying but when it comes to strength gaining or dieting any progress is considered a victory. Some weeks the scale wouldn't budge but my strength would skyrocket while other weeks I could see the picture coming together but my strength would be anything but stellar. While school and work will drain your prep pep it is incredibly difficult to often see how great you're doing. While I did take some pictures to see where things were leading visually, videos helped show my PR progress with the weights. My deadlift had skyrocketed from 515 to just shy of 570, squat from 400-435, and bench from a paused maybe 250-285. My weight handling confidence had led me to be more brave in the gym, which impacted how I looked physically, and the combination has left me with a different overall perspective about my body.
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| "Almost" doesn't pay the bills but 570 might have |
Looking back on this year's process there is still plenty of summer to enjoy how far I've come and I think it's critical to those who may feel discouraged they did not hit their goals (or maybe not even start) to acknowledge that things do get screwed up. It's not too late to begin being the kind of person you want to become, do the things you need to do, or to beat yourself to death over not doing something. There is light at the end of any tunnel you go down and your successes in this kind of endeavor are marked by what you decided to allot yourself. There is certainly more to the bodybuilding scene than being pretty but when it comes to a sport that is based off of aesthetics, you need to be thinking like an athlete to begin appreciating how far you've come.
