The ReFeed

How I stay lean year round

info@hvdstudios.com (HVD Studios LLC) — Sat, 03 Dec 2022 18:34:59 GMT

One of my favorite saying lean meals: Tilapia, guacamole, and asparagus

This is a continuation from an Instagram Post I made. I wanted to provide more context as to what I've learned about staying lean, even during the off-season.

During the off-season, my weight hovers around 235 to 238. I won't go over that because then I'll notice my weight shifting to my lower back. Me and lower back fat don't get along well. When that happens, I know I've gained too much weight, and likely bad weight.

I will still enjoy a free meal here and there but for the most part I am still measuring my macros and drinking my water. I've learned that my body likes white fish, plenty of veggies, and good sources of fats. My go-to fats tend to be olive oil, butter, sesame oil, and coconut oil. I'll even have high fat days.

This meal is one of my favorite "staying lean meals". I used to hate Tilapia and other white fishes until I learned how to season them without making them too salty and pairing it with the right sides.

Here I combined them with Grilled Asparagus and a side of Guacamole (home made, of course)

Prep time

Prep time for this meal is only about 20 minutes. I thoroughly clean my food, weigh it (except for the veggies where I'll eat as much as I want), and then throw them into the oven. Lately I've been using my air fryer and it's a lifesaver and a must for contest prep!

Do you have a nutrition question or meal prep request? Email me !

What is a NSF seal, and why it's on some of the supplements you use.

Tue, 15 Nov 2022 16:50:00 GMT

I recently switched back to a pre-workout energy drink since I am under 40 grams of carbs a day for my contest prep, and needed something to help get me through my workouts. I happened to find this particular energy drink was infused with a fat burner so I figured I'd give it a try.

I was pleasantly surprised to see the NSF Emblem on by the ingredient label. This is important to me as a drug free athlete.

What exactly is the NSF Emblem on your supplements?

The NSF Emblem is a blue circle with the letters NSF in it. When you see the NSF label on your products (supplements) it means that particular brand meets the strict standards for public health protection.

Choosing a product certified by NSF lets you know the company complies with strict standards and procedures imposed by NSF. I highlighted a portion of their statement from the The Public Health and Safety Organization website. It states:

"From extensive product testing and material analyses to unannounced plant inspections, every aspect of a product's development is thoroughly evaluated before it can earn our certification. NSF certification is not a one-time event, but involves regular on-site inspections of manufacturing facilities and regular re-testing of products to ensure that they continue to meet the same high standards required to maintain certification over time. If for any reason a product fails to meet one or more certification criteria, NSF will take enforcement actions to protect you, including product recall, public notification or de-certification".

Here are screenshot from a product container (note the NSF badge on both):

Products that earn NSF certification display the applicable NSF certification mark to show that they have been tested by a respected independent product testing organizations.

This is not a particular endorsement on if the supplement is safe or not because much of that has to do with the user's health history and current level of fitness, but it does let me know that bare minimum that the product was processed in a certified environment.

Look at it the same way the health department does safety inspections in kitchens and hospitals and either passes or fails them due to unsanitary conditions that could get people sick due to contamination.

I hope you found this tip useful. By the way, I do not endorse or use this product. Images used for illustrative purposes only.

You can read the full explanation here

The best time to start a new fitness and workout routine

info@hvdstudios.com (HVD Studios LLC) — Tue, 01 Mar 2022 18:30:07 GMT

I want to get this out of the way.

Exercising is hard work. There's no question about it. It's why so many people choose to skip it. There's nothing glamorous about getting stinky, sweaty, and messing up your hair. Then there's that awful soreness after a good workout.

Many of us do it because it helps us live longer, makes us feel good, and gives us the energy we need to make it through the day. Once you get into the habit, something interesting happens. You start seeing the benefits of your labor, other's start complimenting you, and your confidence improves. Many people who used to loathe going to the gym or working out on their own actually grow to appreciate it and develop the habit of going. Some make new friends, or incorporate group exercise as their main source for fitness.

I've always had an appreciation for gym goers. As a competitive athlete, I have specific reasons why I go. But most people aren't training for a bodybuilding competition or team sport. These health club enthusiasts have more personal needs in mind.

They all come in different sizes and have different goals but one goal is consistent; they want to live long and head off very preventable illnesses that occur due to lack of exercising such as weight gain, high blood pressure, and muscle loss due to inactivity. Social interaction is key here. Some go to relieve stress from work and the kids, some go to exercise in other ways (yoga, tennis, swimming, etc.) and some go because they have workout partners who rely on their participation. Anyone who exercises do so because they have their own specific goal in mind, and it isn't always about losing weight or getting big.

Setting Goals

If you've been thinking about joining a gym or even starting an exercise routine, regardless whether you do it at home or elsewhere, setting a realistic goal should come first. Losing 50 pounds shouldn't be one of them because this takes knowledge, a particular mindset, and patience.

Instead, shoot for goals that get you into the mindset of prioritizing your day. I always feel that it's best to commit to 2 days a week to start, while adding an additional day down the road. 30 to 45 minutes should cover your cardio and weights . Cardio could come in the form of walking and weights could be as simple as ordering some exercise bands or picking up some really light dumbbells from your local sporting goods store. Focus on the muscles that you want to improve.

Once you've established a routine, the next step would be to look at your eating habits. This can get rather complicated because most of us know the bad stuff we're eating, but what do you substitute it for? How much do you eat? How do you count calories? These are all great questions that are based on your current weight. If you have questions and need a consultation, I am always happy to help. Just send me a message and I'll get back to you.

So...when is the best time to start an exercise program?

In short...today! But in reality, there is no perfect date or time to start. It doesn't require any special equipment or day of the week to begin. I often advise clients to get a comfortable pair of sneakers, grab your phone, and call a buddy or create the perfect cardio playlist and listen to music during a walk. Having a good 35 minute conversation while you are walking around the block accomplishes 2 goals; you get to play catch up, and you just did cardio.

I often mention walking as exercise because it is just as effective as using a treadmill or any other piece of cardio equipment. You can increase your intensity level simply by walking faster or walking up a slight incline such as a hill. If you happen to own a bicycle, grab your helmet and take a ride through the neighborhood using the same method.

Again, keep your goals simple and realistic . Once you've established at least 2 workout days in a week, add in a third. After 8 weeks, you've established a routine! Slowly add your goals which could be losing weight (I recommend 5 pounds at a time) or getting stronger by incorporating weight training (actual weights instead of the bands I mentioned previously).

Gaining an appreciation for exercising opens many doors including the doors to your local gym or health club. You won't be so intimidated when you do because guess what...many of the people who go look just like you! Everyone is starting something new, or building onto something they've started months ago.

Losing weight requires a closer look at your eating habits, and weight training can be accomplished by any number of ways. In my next post, I'll address both of these.

Until then, stay safe!

For Immediate Release

Wed, 19 May 2021 14:48:09 GMT

Saco, Maine

Steve Haywood wins the Master's and Open Classic B odybuilding Titles and is awarded the Pro Card and eligibility to compete in the IFBB Physique America Pro Division, to commence in 2022.

"This is probably one of my more memorable shows to compete in. The Camaraderie with the other competitors is what made this show so fun. It was well produced and all of the judges made sure that we understood the criteria. . They wanted to athletes to understand how the International Judging works and what they look for. From the expeditors to the sponsors, this show is something I will remember for a long time"

WHAT'S NEXT:

Steve will be competing in numerous shows up to the time he goes against international competition at the 2021 IFBB Florida Grand Prix. Contest Prep for this show is well underway and going well. To find out how Steve does this year, make sure you follow him on Instagram @stevehaywoodofficial.

5 reasons why you haven't been able to reach your fitness goals.

Mon, 15 Mar 2021 20:17:00 GMT

During my 25 years of working with clients, I have been able to understand and identify the reasons they (and people in general) fail to reach their fitness goals.

Many think that hiring a trainer is the answer. In my opinion, it's not. Why? There are other areas that need to be addressed in conjunction with working with a trainer to see results. This is why I added to additional services over the past 2 years to assist my clients (Passive and Online Training).

In my previous post (<click older post below to read) , I discussed the best time to start a fitness program and also briefly touched based on nutrition, which is the number one reason why so many people fail to reach their weight loss goals. While it can seem to be a bit complicated, its similar to the question of when I discussed the best time to start a fitness program. What's the best way to control your eating and how do you start?

To eat right is to understand how many calories you are consuming each day. For your average person, 1500 to 2000 calories a day is a safe place. Of course, if you are taller or slender, this number may go up or down. If you are consuming higher calories than this and you don't consider yourself slender or tall, I can almost assure you that you will continue to gain weight.

If take out (fast food, subs, pizza, chinese, etc.) and snacks + sodas are the main source of your nutrition, you are likely consuming WAY too many calories on a daily basis which is another leading cause of weight gain.

Portion controlled meals, or the frozen foods you purchase from the store which controls the amount of calories, is a better option. I like this option for professionals who don't have the time to cook and need something easy that also controls calorie intake. If you don't like frozen foods, there are a variety of meal prep services such as Cook Unity that are great alternatives depending on what you order. I mention frozen because they are very cost effective while meal prep services can be a bit pricey.

Buying low fat or fat free food is tricky as well because because its fat free doesn't mean its calorie free and calories are what you need to watch on a daily basis. Most eat an entire bag or container in one sitting which will defeat the purpose I can discuss the best foods for you based on your needs. Get in touch with me to learn more.

Passive Training. Is it right for you?

I added a new service to provide a foundation so that my clients can increase the likelihood of having long term success. Passive training allows me to introduce my clients to fitness in a new way, while helping them develop good habits. This is actually the first step (see my previous post where I discussed the best time to start a fitness program.

Online training allows me to work with clients from all over the country. Both were added to ensure my clients are consistently sticking with their routines, being working out or nutrition.

Now that I've briefly touch bases on Nutrition and the supplemental programs I offer, let's discuss the 5 reasons you haven't been able to reach your fitness goals

1. You keep repeating the same mistakes. Year after year.

Waiting for the "right time" to start a program is pointless, in my opinion. There is no "ideal" time to start a workout program. Some wait until the beginning of the week/month and others wait until January 1st.

In reality, you can start a workout program the next day or even the same day . Before or after work. You don't need a scripted workout in hand. In fact, leave the workout at home.

Buying a new pair of workout shoes, asking a friend to be an accountability partner, or even replacing that soda or Starbucks drink with lemon water is a start. Starting a wellness program isn't just about burning calories through exercise. It's about developing a mindset.

Come up with a schedule. 2 days of walking (or cardio) per week during a set time, or even 2 days of going to the gym and trying out a few machines (just to see what they do and how they work). Keep in mind that in order to tone, you need to incorporate cardio and weight training, and not just cardio. More on this in a future post.

The goal here is just to start. You'll get better and more comfortable each time you visit.

2.lack of discipline

An easy way to look at discipline is doing something, regardless of how tired you are, or how horrible of a day you had. No, we don't enjoy being stuck in traffic, being stood up by the baby sitter, fighting with our significant other, or using tiredness as a scapegoat.

These are some of the reasons people use to skip something that the body needs to stay healthy. Eventually you will end up where you started. Yep, another failed attempt at getting in shape.

Organize your schedule and commit 30 minutes a day to some sort of exercising, even if its taking a walk. Making something become routine is a great first step and a good way to learn discipline.

3. Lack of motivation

Having a general desire or willingness to do something starts with something that motivated you in the first place (see #5). Your motivation could stem from excess weight gain; feeling that your clothes are too tight or your breathing is heavy. Aspire to lose 5 pounds. It's an easier goal to reach than, say, 50 pounds.

There are other underlying issues that need to be addressed as well. Motivation starts when you look at the mirror and make a promise to yourself that will make just 1 small change a week to improve how you look.

In this case, cutting out a sugary drink and replacing it with water, or skipping the vending machine snacks like Doritos and a Snickers bar with a healthy granola bar each day will contribute to lowering your caloric intake which will help you lose weight.

4. You haven't uncovered and addressed the deeper issues

There is always a deeper issue when people try to start a fitness program and consistently quit. It could be a variety of reasons from not setting realistic goals, not seeing results fast enough, not knowing what you are doing, not addressing your eating habits, or being in a bad relationship. It could also include depression, low self esteem, or low self confidence.

5. Your goal is unrealistic

Losing 30 pounds in 3 months is unrealistic. Getting a flat stomach (or a six pack) is unrealistic, especially if you are not eating properly and don't exercise.

Wearing a waist trainer won't help you shrink your waist.

That sauna suit you purchased will only make you sweat out water weight. It's not for permanent weight loss.

These are the types of fads that lead to people quitting. Being consistent, dedicated & focused on your goals, and educating yourself while being in the right environment are the only ways to reach realistic goals.

OCB Richmond Classic

info@hvdstudios.com (HVD Studios LLC) — Sat, 26 Dec 2020 20:22:54 GMT

Thoughts & Analysis | Richmond, Va.

Federation: OCB

The 2020 -2021 contest season concluded in Richmond, Virginia about 2.5 hours from my hometown, Columbia Maryland. I stayed at the Candlewood Inn & Suites, about 12 minutes from the venue. Social distancing was in order in this hotel, of course, so everyone was wearing their masks. I checked in on a Friday evening and afterwards, I took my polygraph test.

The competition was held the following day at the Beacon Theatre. The lighting, audio, and set up was very accommodating for competitors. I competed in the Master's and Open Classic Physique (C class). Competitors in each category ranged in age, build, and experience level as you will see from some of the video I posted. One nuance to natural bodybuilding is how some of the competitors pose. Some are experienced while others look like they are twisted in a pretzel.

The pump up area was amazing as we were using the dressing rooms actors used for their performances. The promoters took special care to carefully put paper throughout the pump up rooms. That's correct. Rooms. Very spacious and more than enough space for us to apply our oil, color, and to check out our pump. The swag bag was basically a Gym bag.

Polygraph

The Competition

There is no verification for either the Master's class or open class. The entry form asked us to check off our ages and heights and that was pretty much it. The Master's class was huge. I believe it was 9 total. The open class had 4 competitors.

The presentation round

If I had a complaint, it would be that we were not allowed to do our routines, due to the size of the event. To me, its disappointing because as many of you know, the routine round is the best part of the competition. If the IFBB can allow ALL of their competitors up to 3 minutes to do a routine (and their show was much larger than this one) we should be able to go out for at least 60 seconds to our own music

We had 25 seconds to hit a few poses to very low house music:

Final feedback

Class and overall winners took a urinalysis test afterwards, and pro cards were awarded. In all of my years competing, this was my very first OCB show! It wont' be my last. Very well fun, organized, and the competition was amazing. So many well deserving athletes in the men's and women's divisions.

Why I dropped the "Personal" in Personal Training

info@hvdstudios.com (HVD Studios LLC) — Sat, 05 Dec 2020 20:20:35 GMT

Self Reflection

With the evolution of new exercises, trends, equipment, and services, I took a step back to evaluate what I called Personal Training. While this profession has been around for decades, it means many things to many people. Some see personal trainers as a must. They know without a trainer holding them accountable to meeting with them on set days and times, they'll revert to prior bad habits, or won't workout at all. Other's see trainers as saviors. By that, I mean that they hire us to mold them into something that they've never been before. Smaller, leaner, fit, more athletic, or even more muscular. They don't know how, don't have the knowledge, and don't have the will to do this on their own BUT they are motivated to do so. This makes total sense to me.

What also made sense to me is that I needed to evaluate what I TRULY do and rebrand what best suits the services that I provide. Transforming a mindset, habits, and attitude is how I help clients achieve their goals. So many of my clients initially thought that by hiring me, all of their lofty fitness goals would come true. While this is very possible, it won't work by doing the same things you've done your entire life. That is, hiring a trainer, working out, and going home.

While I still use the word personal training in conversation and at other times, transformation training is what I will identify my primary services as. It still involves the same elements; that is, they require above average effort, weights, reps, sets, and a little sweat equity.

The difference is that I have increased my customer service with the focus of TRANSFORMING my clients approach, appreciation, and dedication to fitness. I am in constant contact with my clients and make sure that we are actively improving the communication regarding nutrition, cardio, planning, and documentation. I have never been more proud of my clients. They never complain, the keep me updated by text message, and have a new attitude towards fitness and value the service that I provide.

Have you ever thought about hiring a trainer? I'd love to hear from you. Schedule a consultation

2020 NPF Sandows

info@hvdstudios.com (HVD Studios LLC) — Sat, 28 Nov 2020 20:23:55 GMT

Thoughts & Analysis | Columbus, Oh.

Federation: NPF

The NPF Sandows was held at the Fawcett Center on the campus of Ohio State University in Columbus, Ohio. It was my first time being back on the OSU campus in over 20 years. The town looked the same as it did when I attended Ohio State University but the campus itself did not. As all colleges, there are new buildings, eateries, dormitories, and apartments.

The 4.5 hour flight (including layovers) to Ohio was smooth. Due to Covid-19 protocols, the check in process at BWI took a little longer than usual but it wasn't annoying by any means. I ended up renting a really little car which to my surprise had all the amenities of mid or full size cars. What caught me off guard is that the pint sized car had a backup camera which amused me and my sister. The most entertaining part of renting a pint sized car is that after all of the driving I did that weekend, I only had to put $4 of gas back in it before I returned to the airport. Unbelievable. The hotel was older but it was HUGE. Back in its glory days I'm sure it was (and still may be) used for weddings and events.

I arrived in Ohio on a Friday and check in wasn't until the following day. I put on my color but didn't carb up. I had already peaked a month prior so carb loading doesn't work the second time around. Instead, I just ate my normal meal consisting of 1 cup of rice and packed Salmon this time around. My sister and I watched movies and I worked on a few projects for clients.

Check in photos and videos courtesy of my sister Rachael

athlete check in

Check in was smooth. Pro's checked in after the amateur portion of the show. Since the show was 3 hours later, I drove back to the room and watched the Ohio State vs Indiana game. Instead of a swag bag, competitors were treated to a hoodie.

After returning to the venue, we had a competitors meeting. The venue itself was very dark, but it was perfect for a contest. The lighting was perfect and the stage was really spacious. The pump up area was a area where actors get dressed so there were several props around. Not much to worry about. My sister Rachael put on my color and helped me with checking out my physique to make sure the oil hit just right.

The Competition

This is one of those shows where everything flowed well. The classes moved as they should have, the music was good, the MC was good, and overall, the competitors seemed to be happy. There was talent from as far as Florida and California. The women's pro division was stacked with talent.

The men's lineup was decent with a total of 6 athletes entered. Personally, I was not even close to being my best and with that being said, I was still competitive, considering the fact that I was the oldest competitor in my division. My conditioning was off and my usual hardness was not there as predicted. None of this was surprising considered that I didn't actually compete until 7 pm and travelled by plane. Its not easy bringing in good conditioning to a competition when you travel by air and don't give your body time to adjust.

Final feedback

Class and overall winners took a urinalysis test afterwards. Athletes were chosen at random. The judges did a good job of moving us around. We definitely worked up there (we were onstage as a group for a total of 18 minutes) followed by our routines.

Now, I have one last show to compete in, which is the OCB Richmond Classic on December 12, 2020 Again, I have already peaked so this show will be for fun. I have never competed in the OCB so this should be interesting. I don't have any particular goals, but the show is a Pro qualifier so that could be something to work towards.

2020 NPC Maryland Natural

info@hvdstudios.com (HVD Studios LLC) — Sat, 24 Oct 2020 19:25:08 GMT

Thoughts & Analysis | Ashburn, Va.

Federation: NPC

The 2020 -2021 contest season opened up 1 hour from my hometown, Columbia Maryland. I stayed at the Hilton Hotel, just minutes from the venue. The neighborhood was residential and the check in process smooth. Social distancing was in order in this hotel, of course, so everyone was wearing their masks. I checked in on a Friday evening.

The competition was held the following day at the Shop Gym in Ashburn, Va. This was by far one of the better venues I've competed in since the stage at the Musclemania World Championships many years ago in Redondo Beach, California. The lighting, audio, and set up was clearly executed by a professional company. I competed in the Master's and Open Classic Physique (C class). Competitors in each category ranged in age, build, and experience level.

If I had a complaint, it would be that the music was a bit too loud when I was on stage (more on that later) and that's about it. From a competitor perspective, this is as good as a venue gets. The show was held at a gym that was clearly designed for future competitions so I expect to return there in the future. The pump up area was a competitor's dream-mirrors everywhere! The stage lighting was amazing. The swag bag had so much in it, ranging from energy drinks, protein bars. I felt valued as a competitor (see video below).

A SHORT CLIP OF THE AMAZING STAGE AND LIGHTING

Check in photos and videos courtesy of my sister Rachael

The Competition

After getting my height and weight verified (weighed in at 202.5 and just a shade under 6'0) I returned back to the hotel room to carb up, put on another coat of color, and relax.

Master's and Open classes were relatively small but the competition was good. I was very impressed with the caliber of competition in the men's physique divisions and all the women's divisions were packed. I expect so see some of the ladies in the IFBB in the future as many brought their A games with them.

The peak factor

I reached my peak for this show. The way my body works, I can only peak once so each additional show I compete in won't display my usual crispness and details. On the bright side, I will do some experimentation with my diet to see what works and what doesn't without consequence.

and....the music was so loud we couldn't hear who won the overall, but it was all good..

Final feedback

Class and overall winners took a urinalysis test afterwards, and qualified to compete in any NPC national level show for the 2020-21 contest season. I was so relieved to see that natural shows in the NPC are in fact drug tested. If you are new to competing I always recommend competing in the NPC because the athletes there (especially non-tested shows) will push you to the limits and make you better as a competitor.

The caliber of athletes is incredible and the shows are generally run very smoothly. The judges were highly qualified and provided me with awesome feedback. Overall, they said my presentation, posing, routine, and conditioning were good and to continue to compete so I can come in harder and harder and to also consider competing on the national level.

Below is the final stage shot of all the overall winners in the show:

2019 IFBB Elite Physique Eastern Classic

info@hvdstudios.com (HVD Studios LLC) — Sat, 28 Sep 2019 19:26:58 GMT

Thoughts & Analysis | Kenilworth, NJ.

Federation: IFBB Elite

The 2019 -2020 contest season opened up 30 min east of New York City. Surprisingly, the 4 hour drive from my hometown, Columbia Maryland was relatively smooth. I stayed at the Hyatt House (Hilton) that was recently renovated and my sister and I joked that we would be back to stay. The neighborhood was really quiet and the service that we received was first class. The rooms were very modern and the amenities top notch. When you are on the road, the small things matter. We checked in on a Friday evening.

The competition was held the following day at a nearby hotel (The DoubleTree) in one of the smaller ballrooms. This was by far one of the smallest competitions I've competed in regarding competitor turnout in my 24 year history. In my class there were 5 competitors ranging in age, build, and experience level. There's something to be said about smaller competitions because the crowds really let you know they appreciate your hard work, are very rowdy, and a majority of the audience spent time with the athletes afterwards. This is the one thing I love about competing.

If I had a complaint, it would be the pump up area. It was carpeted and they poorly taped paper on it. It made an annoying sound when you walked on it, and ended up ripping and tearing. Everyone pretty much complained about it. The stage lighting was very bright and tended to make everyone a bit lighter that we should have been. The swag bag had a pen in it so that was pretty embarrassing as well. Most competitor swag bags have supplement samples, a t shirt, and other miscellaneous items. We look forward to the effort promoters put into competitions that makes us feel valued.

Photos and videos courtesy of my sister Rachael

The Competition

This show was a Natural sanctioned one, with winners taking a urinalysis test afterwards and qualifying to compete in Miami that summer. Class winners earn pro status and compete in the IFBB Elite. Since the show was small (A first year show which is typical plus the amount of competitors ranged around 30 or so for all classes and divisions), all classes were combined.

Master's and Open classes were judged together instead of separate. I competed with bantam and middleweights and to me, this is not a fair way to judge. Essentially, it was like scoring an overall winner versus individual weight classes.

They did a good job moving us around and gave a fair comparison so I guess not all was lost. At the end of the day, they placed us where they would have for the overall so it ended up being efficient.

Video clip courtesy of my sister Rachael:

Final feedback

This was my first time competing with the IFBB Elite and won't be my last. The judges were highly qualified and provided me with awesome feedback which I will work on in 2021. Overall, they said my presentation, posing, routine, and conditioning were spot on.

One judge suggested that I sit on my rear double bicep pose to consistently bring out my hamstring development and on a personal note, my trunks tended to hike up my ass a bit too much so in the future I'll get a new cut and will also use some Bikini bite to keep them in place. I don't think the audience minded that too much....lol but it's not a thong contest.

The most surprising part of the critique is that they suggested that I drop about 5 pounds, which would put me right around 198 lbs. In this federation they have a clear distinction between classic bodybuilding and classic physique. They recommend that I stay in classic bodybuilding as the class is designed for athletes who don't (or want to) carry an extreme amount of muscle. They tend to reward athletes who will best represent the United States in International competition.

I will look to turn pro in this organization starting in 2021 when they have pro qualifying events in the states. This federation was originally part of the USA IFBB but they split and now they are prominently in Europe and Asia and bring teams from the United States to compete. It's a long and complicated story that I'll go into one day on a separate post. In 2021 I will also look to compete as a light heavyweight and will end up being a heavyweight after carb loading.

The Keto diet and how I use it to prepare for my natural bodybuilding competitions.

Mon, 10 Jun 2019 17:01:00 GMT

As a lifetime drug free bodybuilder and classic physique competitor, nutrition takes priority over weight training when preparing for a show. Many new competitors are searching the internet for effective ways to lose body fat while maintaining muscle, and the Keto diet definitely helped me achieve that goal.

I won't go into the science of how the Keto diet works because there are literally hundreds of great resources you can find. This post if more about how I use it during my prep. Simple and straight to the point.

Is it right for you?

If you like flavorful food, I'd say absolutely YES. My favorite meal is Salmon and 1/2 Avocado. I'll steam a bag of Green Beans and will sauteed in 1 tbsp of Butter and 1 tbsp of MCT Oil. I'll add salt, pepper, and chopped garlic for flavor. This bag will serve as my carbs for the day so I'll eat 1 serving before a workout and the remainder post workout.

If you have a hard time drinking water (you'll consume lots of it) or eating carbs (the kind of carbs you eat while hitting up a vending machine at work because you're hungry...or bored) then I'd say this diet is definitely not for you. At the end of the day it comes down to discipline and carbs are absolutely forbidden unless they come from your veggies or fats such as nuts, or avocado.

Please note that this diet is not a meat Smorgasborg. I read so many stories of people eating loads of bacon, salami, sausage, etc. because they are on the Keto diet and think its okay. Unfortunately, it doesn't work that way. You still need to portion, measure, and weigh your food.

The Expenses

For the record, it's not cheap eating the Keto. My go to protein is Salmon, Bison, or Tuna with Olive Oil. I'll eat this combination 3 times a week and Macadamia nuts pretty much every day.

I stock up on Avocados, MCT oil, and Fish oil because you'll go through this stuff rather quickly. These foods and supplements alone aren't cheap. Please budget accordingly.

I also use a Keto Coffee Creamer. It's definitely an acquired tasted but no big deal. I don't recommend using Splenda and use Stevia instead. I'm a coffee drinker so its something that counts towards my calories as each serving of creamer has about 14 grams of Fat, mainly from MCT oil and Ghee Butter. You can get it anywhere. I got mine from Amazon. It will run around $25 for a 16 oz. bottle.

Supplements I use

I keep it simple. I supplement with Potassium Pills (the fizzy kind with favors like lemon lime, orange, etc.) Fish Oil, MCT Oil, BCAA's, Coconut Oil, and Glutamine.

How often I do it Keto

I use the Keto Diet for the first month of my contest prep, I'll skip 2 months, and add it for one final month before winding down and slowly making the conversion back to a low carb diet. I'll go about 7 days on and will re-feed for one. My go to carbs are Jasmine rice in which I'll have 2 cups on a refeed day.

The downside of Keto

Getting a good pump, especially on contest day. I def would not use this diet leading up to a show. Getting off of it 3-4 weeks prior to a shows is ideal. Slowly so re-introducing carbs back into your diet is the goal. Getting that full look won't happen (at least not for me) on a low carb diet. This is only my opinion. Give it a try yourself. Your results may vary.

Thinking about competing?

Check out my competition prep services or join me for a seminar and ask about the Keto diet during your contest prep