Here we are, about 11 weeks until the end of the HFC!
Please feel free to comment on the web page and or email us with any comments or questions you may have, Kurt and I would love to hear from y’all!
I would like to share with you my mental and physical state at this time. Some of you may be aware that I am have been in Houston for the last 3 weeks and will be on the road for about another 3 weeks. It’s always a bit more challenging when you’re on the road in keeping on track with your meal plans and work outs. I have a Bally’s membership and the good thing is that they are all over the Houston area. Actually, I was doing really well with my cardio and weight lifting training until this past Monday. Long story short, I came down with Strep throat and have missed the last 4 days of work outs. The good news is today I am starting to feel better and hope to be back in the gym tomorrow for a light workout.
The important thing about setbacks, whether its injuries, or an illness, is to not let it dominate your thoughts in a negative way . In fact, a few days off will do me good to allow my body to rest and heal, I’ll just need dust myself off and get back on track where I left off!
Overall, I feel good about where I’m at. I have lost about 4 pounds so far, however I believe I’ve lost more than 4 pounds of fat! You see my waist measurement has gone from a 36” to a 34 1/4” waist. My goal is to have a 32” waist. So for example, if I have gained 2 pounds of LBM (lean body mass) and lost 6 pound of fat the result on the scale would be a 4 pound reduction, but as you know your scale weight doesn’t tell the whole story when you are on a program. My goal is to weigh 190 at 8% or less body fat.
The changes I’ll be making in my program next week include eating less carbs at dinner and more grilled chicken salads, and more cardio by gradually increasing intensity and duration. I’ll continue to mix in weights with core conditioning, and ab work, (P90X). On the weight training, I am going with higher weights with less reps approach. I’m doing this to build more mass, especially in the chest area. I will change over to more reps less weight in about 5 weeks to help get more defined as the competition date approaches.
I want to leave you all with a link to an online book called “Burn the Fat Feed the Muscle”. Here is the link: http://www.mrcproductions.com/books/Diet%20Books/Tom%20Venuto%20-%20Burn%20The%20Fat%20Feed%20The%20Muscle.pdf
Skim through it, it has 340 pages, but I think it is one of the most complete books on training out there, tell us what you think.
Hang in there, 11 more weeks to go to your best body ever!
To your better health! Randy “Rambo” Hynes
