Kurt’s 2012 Nutrition Plan

This year, I am not starting out as big as I was last year (lower bodyfat). Thank goodness! My stats are as follows:

• Weight: 228
• Waist (Most Important Measurement): 39″
• Biceps
  • Left: 16 1/4
  • Right: 16 3/4
• Calfs:
  • Left: 17
  • Right: 17

I got my body fat tested on Saturday using the Hydrostatic method, and came in at 13.5% ! Not bad considering last year I came in at 14% plus I weigh more so that means I am starting off with more lean muscle.  As far as my goals go, this is what I want to accomplish in 3 Months:

• 6 Pack:Last year I was disappointed because my abs just weren’t’ where I wanted them to be and that was for a couple of reasons:
  •  Reason #1 – I Didn’t Train Them Enough. My consistency was not where it should have been. I will be doing  a mix of the P90X Ab Ripper X work out (2 x a week) plus will be mixing in a hardcore session in the gym consisting of different types of leg raises. Why? P90X is more smaller, compound movements which is good for hitting the smaller ab fibers but for the big robust abs you need less reps, full movements, a la leg raises.
  • Reason #2 – Lack of Cardio Dedication. This is truly the biggest and most profound reason why my abs didn’t show up last year…literally. It doesn’t matter how much muscle you have if you have a layer of fat over the top as you roughly need to be at 12 percent body-fat and lower. So, staying committed to cardio, my least favorite part of working out will be a main priority for me.

• More Vascularity: Goal setting 101 is to make sure that you can measure your goal and how I will measure if I meet my vascularity goal is if I can see a vein in my biceps.  So I will need to get my bodyfat down to 10%.

• Ripped Calfs: Ripped Calfs? That’s right, I want to get some ripped calfs. Nothing says athlete like some ripped calfs, I am talking Lance Armstrong style!

The Plan of Attack

Going to “build” for 6 weeks, then after that period will transition to more “cutting” for 6 weeks.

Nutrition Plan:

Meal 1: Breakfast

• Randy’s Protein Pancake (check out recipe here) 

Supplements

• 5mg Creatine – My favorite supplement which delivers great results it enhances the bodys capacity to perform high intensity work. I put a one 5mg scoop of Optimum Nutrition Creatine Powder in water or a protein shake.
• Omega 3, Fish Oil Soft-gels – Excellent source of Omega-3 which is an essential fatty acid and great for your hair and skin
• Vitamin D3 5000 Iu – key nutrient that us Seattleites don’t get enough of during the fall and winter from lack of sun
• Nutrex Hawaii BioAstin Natural Astaxanthin 4mgs. –  Great antioxidant!!

Meal 2: Mid Morning

• Oatmeal + 1 Scoop of Whey Protein (My favorite is EAS 100% Whey Protein Vanilla)
• Apple 

Meal 3: Lunch

• 1 Baked Chicken Breast
• 1 Cup of Brown Rice
• 1 Cup of Broccoli 

Meal 4: Mid Afternoon

• Protein Bar
• Apple

Pre-Workout:

• 5-10 grams of Creatine

Meal 5: Post Workout:

• Protein Bar

Meal 6:

• Chicken Breast
• Green Salad with Apple Cider Vinegar and Balsamic dressing
• Brown rice

Meal 7:

• 1.5 scoops of Casein Protein