The bodybuilding cutting phase

Expectation vs reality

The prep for my first bodybuilding show has taken about 3 times longer than I had originally expected. Ha...the curse of expectation which I'm slowly learning to bin. My body is going to do what it wants to do - it has it's own agenda and rate of change!

I am now going into what I hope will be my last and final 12 week prep. I'm going into it relatively healthy, flu free, with a good fitness foundation, so that is a positive. The goal is to maintain muscle mass and reduce body fat (cutting) to allow me to tick the boxes that mean I can compete in physique category. This essentially means a low fat physique with a good degree of muscularity, good conditioning and nice full muscles. Creating this is tricky, it's a very precise combination of cardio, diet, training and probably drugs. In truth, this is where smart dosing of good quality anabolics like Anavar (Oxondrolone) and Winstrol (Stanozolol) probably make a big difference to the quality of conditioning. They allow preservation of muscle mass whilst reducing body fat which is hard to do in women.

I have been unbelievably resistant to successful "cutting" and I was previously blaming it on my body, but actually in all honesty I believe it's because I don't really want to do it. My desire to be 6-8% body fat in truth, is just not very strong. It's also the one sport, where the closer you get to competition, the weaker and less fit you get (calorie deficit will do that!).

I come from a non-aesthetic performance based sporting background, so partaking in an aesthetic sport creates all sorts of mental obstacles. In truth it's going to be very hard to change my values and my core beliefs, but you can create a strategy that is more or less in line with what you do believe. Just as there are things that conflict with my nature doing this sport, there are lots of things about doing a bodybuilding competition that are in line with my values. It is a sport at the end of the day and requires precision training, nutrition and absolute dedication and so it is just a question of tapping into the things that fuel that.

The challenge for me was to see if I could train myself for my first show; to enjoy, learn and grow from the process, both physically and mentally. I had huge help for the first 3 months with program design but then decided to go it alone, as that was more in line with my particular goal of learning about training and nutrition. Having spoken to a number of competitors, I think motivation and desire for doing this sport are so varied, individual and deeply personal.

Motivation and Sport

These two words are so well intertwined. To me, motivation is key to doing things well. You can have the best programs in the world for training but if they are not executed with full attention and intention, it is wasted. So, what ever it is you need to do to create that motivation is a part of optimal training. Some people are very self motivated and train alone and others need a training partner or training group. It's all highly personal what you need to get the best out of yourself. Identifying what it is and being able to create motivation from nothing, when you really don't want to do something is also essential, because often it is beyond the skill of a coach or friend to do that.

Let go of resistance - "fasted" cardio and muscular endurance

I have found unfortunately that the very thing I do not want to do, is usually the thing that is going to make all the difference. For me, that nemesis is 1) "fasted" cardio, first thing in the morning and 2) muscular endurance training (reps of 15+). I literally want to cry at the thought of both these things and I have tried avoiding these, with substitutions of all permutations of late afternoon HITT training (because I like it) but with no real result. Last week out of desperation, I made the conscious decision that I was going to do both these things that I detest, for a 4 week training block. For endurance training this was going to be trisets of +15 reps for a body part, with no rest - 1 min rest between sets.
Leg training might look something like; back squats, walking lunges and dumbbell deadlift as a single triset.

It is really not a pretty sight, watching me try and tie my shoe laces at some absurd hour in the morning. Luckily the only witness to this is my beloved blind and deaf labrador. It is a usual ritual of tripping over on my face before finally facing the park for some early morning running. Actually running is being way too generous of a description...it is more a walk - trot - jog.

The really interesting thing about facing a real internal conflict with not wanting to do something, is once you realise that you are in fact going to do it, you might as well enjoy it. You let go of that resistance and although you may not want to be there, you are "ok" with being there and you just allow it to happen, rather than force it to happen. So, I put on some motivating music or an audiobook and enjoy the ride. Reassessing goals is part of the process here too. The objective is not performance (running fast), as it would have been previously - it is just to keep heart rate at a low- moderate rate for 45-60 mins to aid fat metabolism.
This has actually been an epiphany, not just for training but for things in everyday life, because I tend to fight reality sometimes - wishing I was someplace rather than where I am. I suppose it is a practical way of practicing mindfulness - a useful skill in sport.

So, although resistance training is a great idea, resistance of situations is a really bad idea. It makes everything very very hard. Coping with being in a situation you don't really want to be in is really about just being "ok" with it - being present so to speak and it is never as bad as you think. A week in and I actually quite enjoy my "foodless, sleepless" runs and the beauty of it is, I am starting to see the benefit in a little bit more muscle definition. I don't like this physique or not like it any better but it allows me to tick the boxes I need to for this show.
I was recently speaking to another female competitor. She faced the same battles with struggling to cut weight and revealed she feels so stressed and in conflict with her body. I can't offer scientific explanations for what is going on physiologically but it does seem to be a theme, that struggle, striving and resistance don't work very well for getting results.

Become familiar with what truly motivates

Everybody will experience different challenges in a contest prep and those challenges will be different in each prep. The body and the mind won't always respond the same way and how we want them to, but for me...letting go of expectation has proved immensely valuable because creating calm and enjoyment for me increases motivation.  For others, perhaps it is the opposite. Increasing the pressure and expectation may work better but it is undoubtably a question of finding what taps into creating one's own and ever changing motivation.

A reflection - Gauging Success and Failure

I suppose the intrigue for me when observing those that excel at a sport is the mind set and attitude that pull it all together. That, is the interesting part for me as there is a limit to the number of ways one can manipulate training variables and exercises.

It made me think about about how I reevaluate a phase of training or what I deem to be a success or failure. So....5 months of structured, consistent training and this is where I am now.
(I was determined to not post a whole canvas of before and after photos and protein dessert recipes because that is not what this is about; and quite frankly I'm sure it would bore most people to tears!

Forget the 12 week prep - It's all abut the 32 week prep!!

Lessons Learnt from Success

Lessons learnt from failure are usually much more glaringly obvious and I have certainly expressed those in previous posts! I wanted however to take a calm moment and think about the things I have learnt from the successes. They are a lot more subtle, but just as valuable.
Overall I'm pleased with progress, I'm getting closer to ticking boxes that make me competitive in my chosen category - Physique. I've added a good deal of muscularity to my upper body and hamstrings - previous areas of weakness. I do however, still only have 1 ab!

Aside from aesthetics, some of the main areas I will admit to doing right are:

•  Remaining Injury free

I have remained injury free for the whole duration of this training and in fact rehabilitated old injuries (unintentionally!). This is usually something that is unheard of for me. I have healthy strong hamstrings for the first time in 3 years (after battling with high hamstring tendinopathy in both legs). Perhaps it is the necessary requirement to address muscle imbalances which accumulate over time from doing sport, or the variation of training. I always try and vary exercise choice and training parameters as much as possible.

• Retaining cardiovascular fitness

Building/ retaining muscle and losing body fat is quite a tricky feat in reality - cardio plays a big role, but the wrong type and duration and the overall effect is too catabolic. The more muscular the competition category, the more precise cardio choice becomes, as muscle preservation is key. I have managed to keep my daily run (because I enjoy it!) and build muscle.  Maintaining an element of functional fitness is very important to me, as I enjoy being able to walk up a hill and not asphyxiate.

Lessons learnt from failures!

Now these are a bit more obvious because something usually goes very wrong physically, mentally or both!

•  When to push and when to maintain

This knowledge in itself has made me mentally stronger. Now, don't get me wrong there are days I thought I would break. But that's all it is - a bad day, and a new day starts tomorrow. I've settled into the diet and understanding my body. When to reduce training load...how to work with, and not against your menstrual cycle to train optimally. I also think being physically strong is a really good foundation for mental strength. There is no doubt the two are correlated. Of course, you can have one without the other but feeling strong keeps me going. It keeps me wanting to get out of bed in the morning!

• Patience ( A hard one)

Physical and mental Stress is accumulative and it transfers from mental to physical and vice versa.  It's a product of work, family life, relationships, financial circumstance etc etc. It constantly changes but it most definitely affects our physical vitality and performance. When you look at conventional bodybuilding preparation phases, they are usually 12-16 weeks long. For me, that is way too short. University assignment deadlines and studying on "low-carb" brain is not the easiest. I made the decision to give myself a longer prep phase for my first show and actually it suits. I like the more gradual approach. It feels like there is room for error, which creates a little more calm (around the storm). It also means I can do both jobs well, rather than doing a bad job on each.

•  Make your own rules

I would get frustrated when trying diets or training protocols that just didn't give me the rate of change of results I wanted. Learning to really listen to your body and not be afraid to bypass some conventional rules in training has actually been an eye opener. Some of these, perhaps I will be bold enough to share in another post, but not for now! One of the things with this sport, is individualisation is key. EVERYONE responds differently to stimulus and what suits in terms of: time of day to train, training volume, rest, recovery, nutrition, exercise choice etc is very unique to a single person. I'm fully aware that what works for me (found out through trial and error) is very different from another. Creating your own experiment within the realms of physiological principles is part of the process.

A finishing note

I'm a big believer in choosing goals wisely, then making a plan, reassessing the plan every few weeks and working out what you would view as a success and what you would view as a failure. It's quite an interesting process and subject to change, as it is all perspective. I have been so wrapped up in all the things that I feel have gone wrong; the illness, fatigue and moods, that sometimes you can't see the wood through the trees or the really good things that have happened as a "side effect".
It is an adventure for sure!

Is bodybuilding a sport?

The Oxford dictionary definition of sport is:

"An activity involving physical exertion and skill in which an individual or team competes against another or others for entertainment "

So it seems that to meet the criteria of being a sport, an activity must demonstrate a level of skill and a level of physical training. It must involve a contest and it requires a winner and a loser.

I believe bodybuilding is unequivocally a sport. It meets the dictionary criteria but somehow it falls into the grey area of acceptance by the general public. The irony is, formula 1 and boules are sports which are readily accepted as such.

I'm a newcomer and not an expert in the field of bodybuilding by any means, but it would seem to be a discipline which requires great mastery of the body and mind.  To sculpt a physique requires great skill, physical training, discipline and....er eating a lot of protein! Bodybuilding is not exactly a conventional sport but it is very much a competitive sport. You have to get up on stage and be able to "display" your physique in a line-up with your competitors. It is a display of physicality but also confidence - faked or real! The posing is a skill as I have learned and takes time to master. It is where you can really show off what you have. It's about being able to hold isometric contractions and to understand "illusions" and how to really make the most of your body. The posing is also where you can have the edge on your competitors and where competitions can be won or lost.
I have had one posing lesson so far and was mortified at how hard it was. If you can imagine the epitome of grace and elegance..... and then there is me - the opposite where I looked like rigor mortis had just set in after running a marathon.

To me, bodybuilding is a sport and it is a sport at the highest level because there don't seem to be any perfunctory athletes. It's a very self selecting sport and very difficult to do half baked without 100% dedication and commitment. I have yet to see a stage ready competitor with muffin top or bingo wings.

Level of competition equates to level of preparation

Speaking from being someone that excels at being a "jack of all trades - master of none!",  I have an understanding of the level of preparation one can or cannot get away with in various different sports at different levels.

There is no way in hell I am going to get up on a stage in front of spectators not looking like I at least belong there at any level! I expect that's also true of the other ladies, so it creates a strong competitive environment. The level of competitor therefore dictates my level of preparation. Unfortunately I have chosen a federation, the UKBFF which seems to feature only championship events over the next few months so I'm expecting the level of competition to be quite high. It also unfortunately means I need to be in really good shape!

This is quite different to turning up to a fun run slightly hungover, where you can rely on a good dose of adrenaline to 'up the ante'. There doesn't seem to be a "fun run" equivalent in bodybuilding, as I have found out!

Be very clear about what constitutes success

Being clear about personal objectives and what would constitute success for you is a question I believe you have to be clear about from the beginning, as this will dictate the level of preparation or dedication you are prepared to give.
I remember having to take up swimming as rehab for a hamstring injury and thinking nonchalantly "oh I know...I'll do an open water swim race" - it's just about taking part after all. In truth, I can't swim to save my life. I turned up without a wetsuit and of course, came pretty much last without coming absolute last, so I didn't even get the "lantern rouge"! I emerged with hypothermia and very unfulfilled because my perceived expectations did not match at all with my hard wiring! I was in truth not happy to come last at all, despite "taking part" being the objective at the start. So I walked away from that having enormous insight into my mentality - being competitive matters to me.

My personal goal posts have moved throughout this process. When I first started training, I was happy to have the validation of my hard work from just getting up on stage - that was the end goal; but as I have gone through the training process and seen changes to my physique and mindset I want to feel like I can be competitive with the other ladies on stage in my category. It's therefore my choice to choose a show and a time frame that allows me to be in the shape I would like to be in, in order to be competitive in a line up. This feels like it would align with my honest and true expectations.
My lesson learnt with this show is the time scale it takes to create a body that will fit my chosen category (physique). That extra level of muscularity and leanness just takes a lot more time to achieve. Perhaps it is slightly ambitious category for a first show but it is what it is! It is a hard graft which is never linear. Rate of change is not at all constant and in no way reflects amount of effort put in! It also gets much much harder the closer you get to your goal "ideal".

In retrospect, knowing what I know now, I would give myself 12 months to get ready for another show! Time, patience and understanding of your body are real weapons in this sport.

Is bodybuilding a path to self-awareness?

You can't have wisdom without pain

This blog was never meant to be me proclaiming in any way to be an expert at any of these projects I have undertaken, but an opportunity to honestly share my experiences. Quite frankly with bodybuilding, I haven't got a clue. I am walking this path very much on my own. It is most certainly a journey. One that has seen the demise of my romantic relationship, eroded and rebuilt my sense of self over and over, reinforced good relationships, destroyed others and built a steely determination I didn't know existed in myself. It has exposed a raw vulnerability I usually will always protect and shield at all costs. Yet, in spite of all this, I have never felt so compelled to finish this journey. It has tested me unlike any other physical challenge and I feel even if I get up on stage looking like Shrek, the wisdom I have acquired will be worth it. Unfortunately, it most definitely comes at the cost of pain.

I know my journey won't be the same for others, but I thought it might be interesting to share some of the mental battles of doing a first time bodybuilding show.

Mind Control and Coping mechanisms

The range and enormity of moods and emotions I have experienced in the last few months is quite scary and can change multiple times over hours and minutes let alone days and weeks. I'd like to get this post completed in the next hour! so there is at least some consistency of thought process! A lot of this can be attributed to diet and fatigue but also the anxiety of doing something unknown that really pushes you. These things are always "evolving".


The requirements of bodybuilding prep, means....discipline. It also means that "normal" coping mechanisms for an "uncomfortable mind" are off limits! No comfort food, drugs, alcohol, partying.... of course there is TV for distraction or taking on extra work but I'm so tired from training I can't even manage to watch TOWIE! So the coping mechanism for unhealthy rumination is therefore to tackle it face on. I have found my coping mechanism is to learn to detach from emotions by practising mindful breathing. It is such a useful skill and just  allows you to focus on one thing - your breathing. It allows you to experience emotion and then sift the chaotic from the useful ones. Some emotions serve a purpose, they are there to tell you something. Others are quite frankly usually just nonsense -a response to an unreal fear.

Lessons learnt

The one lucky thing I have going for me in all of this, is my unfaltering motivation to do the show. It's not the self image that is the motivator, as you will never think you are perfect. I also don't think perfection is beautiful, but to complete a task that really tests your body and mind is something that will stay with you for a long time. I feel very lucky that this desire to want to complete this has never waned the whole way though.
Everyone's motivation will be slightly different and probably deeply personal but there will be lessons learnt along the way for every single person regardless, for every show.

A first-time show is essentially a giant experiment. Understanding how your body and mind responds to training and diet. I have had so many set backs through illness and overwhelming fatigue. Diets have gone wrong, too much, too little cardio can play havoc with achieving the right body composition. Bodybuilding is such a precise sport and these little things really matter. Everyone will have an opinion. I believe, listen to it all but in the end you have to take responsibility and choose wisely what you decide to implement. It's a constant, exhausting, steering and tweaking of progress and direction. The anxiety is overwhelming, because you foray so far into the unknown. I didn't expect it to be so consuming of my mental energy. I didn't expect a lot of things!
I will feel an immense sense of achievement when I get up on stage. I will not be thrilled with the posing or bikini wearing! but surviving any journey that has really really tested you, arms you with a sense of confidence that is unshakable - that belief you can survive anything. Physically, over the years I have trained my body to cope with pain and I'm grateful everyday, it does a wonderful job in and out of gym. This challenge is more about the mind. It has put me so far out of my comfort zone I have nothing else to compare it to. It has most definitely brought me to my knees, but I truly believe it will make me stronger too. For what is perceived to be such a "vain" sport, I think there is a huge pool of mental strength ebbing and flowing through the bodies of these competitors. I have every respect for them and the sport.

Ketogenic diets - when carb cycling fails

Plan A rapidly accelerates into Plan B 

I had anticipated using a carb cycling diet during my contest prep; essentially a low carb diet with intermittent high carb days. The goal is maximising fat loss whilst preserving lean muscle, so you go into the show with a hard, lean look. I must also add, a "protein appreciation class" really should be added to the skills one must acquire for this sport, due to the gargantuan intake of this particular macro nutrient. I don't consider chocolate whey isolate a treat anymore!

In theory, carb cycling sounds really sensible and effective and there is no doubt this works for many people. However, I seem to always be the minority that responds to a completely different strategy. I really didn't fare well on this diet plan. To add insult to injury, I started really easy with two days low carb (65g/day) followed by a medium (98g) or high carb day (183g) and then back to two days low carb. (Protein was kept high throughout).


Aside from a cascade of "woman" flu and every conceivable respiratory "-itis", I found the "hunger" on the high carb days completely intolerable. This was followed up with a healthy dose of headaches and general sense of grumpiness. Now don't get me wrong, my tolerance for suffering is fairly good but there was an awful lot of negative side effects with very little change to body composition. The sum of the parts has to equate to some benefits being accrued, but on this diet, in this format I didn't get any. High carb day was a day to be feared. The day I would grow horns and turn into a devil.


So.. moving on - into Plan B

The ketogenic Diet

This is another widely used diet for cutting and contest prep and seems to have good efficacy in the short term. It is a high fat (low saturated fat), high protein, very low carb diet with no high carb days, designed to induce nutritional ketosis.
I haven't done it before so we shall see how this goes. Ultimately there has to be a permutation of a diet that works for you. It has to resonate both with your physiology and also psychology.

Ketosis

Ketosis is essentially a condition where there are elevated levels of ketone bodies - a consequence of fat metabolism in the absence of (or very low) glucose concentrations. By limiting carbohydrate levels, this "redirects" metabolism to primarily use fats as a substrate and therefore enhance fat metabolism.

During lipolysis, triglycerides are metabolised to fatty acids and glycerol. In a process called beta-oxidation, the fatty acids get converted into acetyl-coA, a molecule which can be used in the citric acid cycle. During prolonged carbohydrate depletion, acetyl coA in the liver is converted to ketone bodies. 

Some of these ketones can be used for energy including, acetoacetate and ß-hydroxybutyrate. In fact, heart and kidneys are thought to have a preference for ketone bodies as a fuel source. Although glucose is the preferred substrate for the brain, ketone bodies are small enough to pass the blood brain barrier and be used as a fuel source. Any good biochemistry textbook will give a good description of these pathways. 

Assuming you still have a deficit of calories and are consuming enough protein, this should be a fairly anti-catabolic diet, resulting in preserving hard earned muscle mass and decreasing body fat. 

A schematic of fat metabolism and ketone body production

Calculating macronutrients

The short of this is answer is - outsourcing!! 

The below "keto" calculator seems relatively comprehensive in terms of calculating macro nutrients. It also gives the options of setting your own levels of carbohydrate, protein and fat within the realm of achieving ketosis. 

http://keto-calculator.ankerl.com/

For your individual body weight, height, body fat %, you will get a recommended nutrient intake. The below is an example from my calculations, which should equate to approximately 2lb/ month fat loss. 

         2110kcal Daily Calorie Intake

• 25g Carbohydrates (5%, 100 kcal)
• 118g Protein (22%, 472 kcal)
• 171g Fat (73%, 1538 kcal)

These figures can be manipulated depending on whether you choose to have a slightly higher level of carbohydrate. I was recommended by other competitive bodybuilders to use 1g of good fat per 1lb body weight so you can keep a slightly higher carbohydrate intake to fuel workouts. 

I haven't talked about micronutrients here on purpose. That's a whole other topic but I'm still not convinced of the value of taking quite so many vitamins and minerals. Again, I expect each individual will find a concoction of supplements they can not do without. Mine is Agnus Castus and Evening Primrose Oil - it keeps the "rage" away. 

Low carb is not the same as no carb

The negative health consequences of ketogenic diets are always being hotly debated and challenged. It is my personal opinion that a very low carb diet works well in the short term but I would probably reign in the enthusiasm for sustaining such a diet in the long term. There is a lot of published research on the favourable impact of a ketogenic diet on body composition and to risk factors associated with cardiovascular disease and obesity. The following is quite an interesting read:

Low carbohydrate diet review: shifting the paradigm

Despite all of this, I can't help thinking that there is little research on the long term effects on athletic subjects that are already very lean, so I'm going to apply the minimum effective dose to this diet. 

The category of "low carb" diets will include both ketogenic diets and non-ketogenic diets. The latter will have enough carbohydrate to produce but minimise ketone body accumulation. This may well be sustainable long term and there are good examples of this in indigenous populations such as the Inuit and the Sami. They have a low incidence of morbidity  and do very well on it. These indigenous diets of what I can see, still contain 20% carb as a rough estimate and the quality of meat is likely to be very different from what we are exposed to in Salisbury's. This higher level of carbohydrate maybe just enough to minimise ketosis and make it sustainable. Lifestyle factors will confound effects from diet and factors such as activity levels, sleep, social cohesion will feature highly in contributing to the overall health of these populations. Determining the effect of diet alone is therefore a slightly tricky one. Of course, humans are masters of compensation -we adapt; but although the negatives of a ketogenic diet are always being challenged, documented side effects include: constipation, low-grade acidosis and hypoglycemia (initial few days). A week in, I can report a little brain fog and tiredness but that's nothing new! 

Tim Noakes, the South African sports scientist, controversially advocated a low carbohydrate (approx. 50g/day), high fat diet, even for endurance athletes. He maintains that this diet for a pre-diabetic or carbohydrate resistant person works well long term - as in for life. This is a letter he wrote for Runners World, defending his hypothesis. 

http://www.runnersworld.co.za/nutrition/novel-dietary-ideas/

All across the Internet, there will be tails of different diets that work for different people. There are lifestyle choice diets for long term health and then there are short term extreme diets for a particular goal. Being clear about the goal may make selection of a diet clearer and then it's just trial and error. 

Individualization

What really has been a lesson learnt, is how in this sport not listening to your body really can cause a problem. A little bodily intuition goes a long way. Of course, managing fatigue and muscle soreness is part of the process but understanding what diet and training modalities are going to work for you both mentally and physically is really an individual thing. Nobody can tell you that. 

The initiation into this project has most definitely had teething problems. My usual temperament would have thrown me headfirst into a project, but feeling slightly out of my comfort zone, I've sourced advice, heeded the advice, tried the advice and some things work, but a lot has not....so I've come back to my own sense of self and designing the training from what I objectively think will work for me. (This is where keeping a training journal works a treat!) So far, trialling lower rep ranges and more cardio (varying intensities) in the preliminary phases of prep is working well.

Sometimes one just has to have the courage of conviction in ones own ideas even whilst swimming with the sharks. 

My courage most definitely does not roar-more like a geriatric cat. 

Female bodybuilding, low rep ranges and optimising the menstrual cycle

Now, I'm not sure whether this applies to other ladies out there or if it just me - but come the PMS week, I am a fairly dismal human being: tired, forgetful, humourless, libido-less, tearful and I have to fight my natural urge to do bench press with nothing more than a box of chocolates. I get extremely hot (progesterone I expect), hungry (diet most likely to fail!) and my motivation dwindles for training. To add to the indignity, I have on occasion been known to turn up at the gym still wearing my pyjama vest top, because I forgot to change.

You can scour the literature on whether strength or performance changes with hormone fluctuations of the menstrual cycle and there is very little conclusive evidence about this. The majority of evidence suggests that there are no significant changes to strength in the premenstrual phase, but as I pointed out in a previous post;

1. There are various different types of strength; speed strength, strength endurance, maximum strength etc

2. Women are very different -the physiology of a "trained" women is also  different from an "untrained" woman.

3. Scientific studies looking at strength and performance are going to be biased, because the very nature of a "testing" environment will increase motivation. Behavioural changes that accompany being watched are really interesting - the phenomenon is called the "audience effect", which refers to the impact that a passive audience has on a subject performing a task.

It is well established that motivation is a huge factor in training outcome and we are now only starting to understand some of the driving forces behind this. I talked about the role of testosterone and motivation to train in earlier posts and there is accumulating evidence to suggest this is one main mechanism to explain the correlation between testosterone levels and muscle mass (and/or strength) Increased motivation to train = greater likelihood to induce progressive overload in muscles and hence muscle growth. Intuitively it makes sense to structure heavier load training when baseline testosterone levels and motivation are higher.

Experimentation: Trial and Error

My intolerable stubbornness sometimes means the red mist descends and I will "head bash" through pre-menstrual training sessions regardless of how I feel. That is fine and works to a point but it can leave you feeling like you have been flattened by a steam roller. Perhaps it is tiredness, age, wisdom or something else but I'm beginning to think there maybe a better way, so I'm going to be experimenting with a couple of things over the next few months:

1. Training with lower rep ranges (4-6)
2. Manipulating volume and intensity to align with my menstrual cycle

The majority of my training plan for this bodybuilding contest is built around the moderate rep range (8-10), aimed at maximising hypertrophy and the higher rep ranges (15-20), for the muscular endurance phases. It has served me well for building lean muscle but there is no doubt that I have plateaued in both muscle gain and strength. My 10RM squat weight hasn't moved for the last 8 weeks.
Program design is a funny combination of science and art and involves a careful manipulation of: exercise choice, sets, reps (volume), rest and tempo. The "time under tension" that these variables create dictates the amount of progressive overload one is going to get. And yes....there is a VERY fine line between too much and too little - neither is good, but doing too little is probably a bit easier to rectify than a full on overtraining syndrome.

The Hypertrophy spectrum and how you deal with big quads!

The primary objective of bodybuilding is about sculpting - creating symmetry in the human form, so strength is not really an issue....but overload is. I'm probably the most unsymmetrical person I know, even my eyebrow has its own trajectory of growth. A combination of genetics and competing in a variety of sports has given me a good set of quads - and I can't quite see how these are going to downsize, so the other option is to create size in the hamstrings and upper body to balance this out. I also somehow need to cultivate another 4 "abs" to keep my 2 -pack company. If all else fails, I'm just going to get creative with the spray tan and draw it on. So "selective hypertrophy" is what I need. I'm not even sure that's possible but hypertrophy - yes. 

Muscle physiology is not my area of expertise and there are scientists who do a much better job of understanding it. In simple terms, you can get hypertrophy both in the contractile (actin/myosin) and non-contractile elements of muscle fibers (myofibrillar and sarcoplasmic hypertrophy, respectively). 

In myofibrillar hypertrophy there is an increase in protein synthesis in actin and myosin that comprise the cross bridge cycle; and an accompanying increase in diameter of the muscle's contractile elements. 

Sarcoplasmic hypertrophy refers to an increase in the cytoplasm that surrounds the muscle fiber, so the volume of the muscle increases. This type of hypertrophy is not associated directly with gains in strength. In reality, it is difficult to get one without the other as hypertrophy occurs on a spectrum - but certain loads (and consequently rep range) will stimulate the contractile or non-contractile elements better. 

For example: As a very general guide, maximal voluntary contractions are essential to recruiting motor units to develop force. So high load (85% +1RM)  and lower rep ranges (1-6) work well to build strength but not necessarily mass, whereas moderate rep ranges (6-12) with submaximal loads (70-84%1RM) work well for inducing size. If an athlete needs to get strong but not bulk, they may want to spend less time in the moderate rep range and there are various ways to structure a training cycle to make sure that can be safely done but I'm not going to talk about that here.

Wandering into unknown territory

My theory is straying into lower rep ranges (4-6) that are fairly unknown to me may well have positive adaptations in both strength and size. Because of a higher training age and ability to tolerate high load relative to my body weight, I don't anticipate too many musculoskeletal problems but I wouldn't recommend this for a beginner.

I hypothesise that the success of this high load training may work best if timed with natural testosterone and oestrogen peaks, when motivation is at it's highest. There are few good graphical representations of female endogenous testosterone throughout the menstrual cycle - because the range is so large and determining baseline levels is difficult, but I have included an image from a study looking at hormonal predictors of sexual motivation in natural menstrual cycles! Amazing where you can find information! I've also included a "wiki" image of a typical oestrogen profile.

There is an assumption that testosterone is converted to oestrogen via the enzyme aromatase; testosterone peaks occur prior to oestrogen peaks (this has been debated as some studies show a continued fluctuation pattern). These peaks would occur prior to ovulation (primary) and towards the end of the luteal phase (secondary) - so perhaps prior to ovulation is the time to schedule heavier lifting; more testosterone = more motivation, which is critical if one is aiming for failure in a set. Of course this is not a comprehensive overview of all the hormones implicated in performance, but intuitively this feels like a good time, in terms of morale and physicality. (OK...there is a slight risk of decreased "stiffness" in tendons associated with peaking oestrogen but we shall see).

Estradiol (main variant of oestrogen in reproductive years) during menstrual cycle
http://en.wikipedia.org/wiki/Estradiol

Mean testosterone, estradiol, and progesterone concentrations aligned against  estimated day of cycle (day 0 represents the estimated day of ovulation) http://www.ncbi.nlm.nih.gov/pubmed/23601091

The plan is to do 3 sessions/wk of heavy lifting (45mins total), 2 conditioning sessions + steady state cardio for 2 weeks (pre-ovulation) followed by a pre-menstrual "deload" week, where total volume is decreased by 30%. I'm going to try this for a 4 - week training cycle and then back to moderate repetitions (8-12). My hope is strength will filter into this rep range so providing an adequate stimulus to adapt in this rep range as well. The joys of theory and then.....the reality!


I'm also experimenting with doing more cardio sessions at the beginning of the "prep" phase when energy levels are still high. In my mind, in an ideal world I'd be ready 4 weeks out so I just "coast" and tweak slightly. I'm envisioning a comatose state towards the end of this journey so brushing hair and putting on trainers will be the bulk of my training!

Pre-menstrual training - a survival mechanism for self and loved ones

So much of training is trial and error..tears, laughter and learning one's limits. Sometimes the illogical works and and the logical doesn't. Working with one's psychology and physiology seems to make perfect sense. This is where the anecdotal might just work as well as the pure science as we are all so different. One size doesn't fit all when it comes to training and my energy waxes and wanes regardless of cycle but I am hopeful that this approach might just make life a little bit easier on everybody come that time of the month!

When things go wrong in bodybuilding

“When things go wrong, you'll find they usually go on getting worse for some time; but once things start going right they often go on getting better and better.” C.J Lewis

The above quote is not exactly inspirational but it is probably true - thank goodness for regression to the mean!

Things are getting worse

The Bodybuilding Challenge hasn't actually gone wrong but it is most definitely proving to be much more challenging that I had thought. Since I started the diet 4 weeks ago I have had an amalgamation of a common cold turn into a nasty bronchitis, a urinary tract infection and toothache. Oh yes and perhaps one more, the worst imaginable PMS which has sent anyone I know running for the hills. The first month, the plan was to moderately introduce carb cycling; 2 days low carb (65g per day) followed by an intermittent high carb day (180g per day). (This is based on my body weight of 64kg). On high carb days, dietary fat is kept to a minimum and on low carb days, protein levels are very high. The diet is supported by good fats and supplements throughout (Immune support, BCAA's, Greens/Spirulina, Glutamate, Omega 3,6 etc etc). 

I actually lost very little weight on this variation so it either wasn't enough of a stimulus to the metabolism or training volume was reduced from being ill. I moderated volume and intensity but I did try and maintain some form of training throughout. 

So...that wasn't great for morale. What I have noticed over the last 6-8 weeks is I have really lost my joie de vivre - "cheerful enjoyment of life; an exultation of spirit". Whether it is the diet, fatigue, being ill or just the stress or everyday life that is the main contributor I don't know. But I expect it maybe something a bit more subtle. 

You can't take the hills out of the girl...

Since I finished Project 1: The Fan Dance, I stopped doing all my endurance march training. My fellow bodybuilding advisers/friends nearly fell over in horror at the thought of me doing so much "cardio", as the main aim is to increase lean muscle mass and stay away from a catabolic state as much as possible. And the thing about excluding the very thing that you love is, it takes away a little bit of your spirit as well. 

Wandering around the Brecon Beacons, camping out, often on my own is the one thing I love to do. It renews my energy like nothing else can. So, that is exactly what I decided to do this weekend. I jumped in my car first thing in the morning and drove out of London. I was so excited to arrive, I drove full speed into a bog in the one remaining car space (I wonder why!). So this is a big thank-you to Jon the park Warden who pulled my car out - he didn't even blink at my stupidity which makes me think he must have seen this London style "gun ho" arrival a few times before. Still, it wasn't long before the angst starts to leave you. I always marvel at the beauty of the Beacons, I never tire of it. 

In frame with my romanticising of this wonderful national park, I would like to say, once I set up camp in Talybont Forest and lay down, I slipped into a dream land of fairies and unicorns but actually I was terrified. It sounded like Jurassic Park outside my tent, there was a owl on amphetamines, a flying creature dive bombed my tent as another small "hoofing" animal decided to scrape at my front door all night. Anyhow, a spot of Armagnac and 2 sleeping pills seemed to do the the trick and I woke to a new day. I would be lying if I said I was refreshed but I was happy! Joie de vivre firmly reinstated. 

True happiness; a great book, coffee, sun and er protein shake!

I'm aware that my tent is pitched on a hill - but at least it was level ground!

Need I say more

We are all different and unique

One of the lessons learnt here, is even though you may enter into unchartered territory with a new sport and you feel overwhelmed, you know your body better than anyone else does - what motivates you, what training you respond to, what doesn't work. There are hundreds of bodybuilding formula's for diet and training and they are all right in theory - however only one or two permutations may work for an individual.

I lost confidence in my ability to judge how to do this project because I felt really out of my comfort zone. I put my progress in the hands of someone else probably too much. The guidance I have had has been fantastic but ultimately my instincts about what will work are probably reliable. I have an idea from the past 20 years of training of formula's which will work and then there is trial and error of this hypothesis. One very experienced bodybuilder at my gym, typically does the bulk of his cardio at the beginning of his prep, as this is when he has most energy, mentally and physically to do such training. He likes to be ready 4 weeks out. It goes against convention but it works for him. Many things I trial for myself and sometimes others, goes against convention but it works - it's just sometimes having courage of conviction to do so. 

So yes, the anxiety of partaking in a sport that I feel so out of my depth has become more consuming than I would like it to be. I will take some of this control back and reintegrate training concepts that I just like - more for my sanity than anything else. I will keep walking in the hills and I will do HITT training for cardio, not steady state cardio. 

I will jump rope, kettle bell swing and jump over boxes to add variety. It will not always be gym based weight lifting. I will work on a 4 week cycle, factoring in a de-loading week every 3rd week (reducing total volume by 1/3). 

Confidence

Confidence often comes from doing well at something or at least feeling like you are on target with training. That relies on knowing the objectives and the goals. Bodybuilding is a subjective sport so you never really know what the judges want, but you have some idea. Different federations want different things and different body categories require different looks. Knowing that you can fulfil that criteria to the best of your knowledge for what the category and the federation require is a good start. 

I have been given advice to change federation from the WBFF (World Beauty and Fitness Federation) to the UKBFF (UK body building and Fitness Federation), because I don't have that commercial "Miss World" look that the WBFF look for - only 40% of your score is your physique, 40% is about marketability and 20% is stage presence. I do like a bit of fashion, but from the comfort of my sofa reading Vogue. Shopping is my idea of hell, I have tattoos, I don't have fake breasts and walk really well in my Louboutin - but for about 10m and then want to take them off. So those that give you hard hitting truthful advice, they are either your worst enemy or best friend. In this case, I think they are my friend. 

Know your goals, change strategy if you have to

I now have a better idea of what show might suit me better, how I want to get there and how I want to look. That has done no wonders for my morale. I will not deny my competitive drive and once a challenge has been set, I will endeavour to give it 100% but I do not want to win at all costs. This is not what this is about. The challenge is about doing a sport that doesn't necessarily resonate with me and turning it into something enjoyable and fulfilling, staying healthy, without developing serious narcissism and alienating everyone around me. It is about positivity and making the impossible seem possible with small steps and hopefully encouraging others to do so too. A small change in strategy and I am hopeful I can stay true to those objectives. If I can get up on that stage, tick the boxes the judges want, look the best I can and maintain my values, I will be happy. If not, the Sport is not for me.