Author: jeremywilliamsbodybuilding

Posted on by

Williams Sisters All natural Pina Colada

Williams sisters - pina colada - smoothie

Williams Sisters All natural Pina Colada

Williams Sisters All natural Pina Colada Ingredients:

  • One whole coconut, water, and meat
  • Pineapple
  • Coconut/almond milk
  • Greek yogurt
  • Flaxseed oil
  • Coconut flakes
  • Banana
  • Ground flaxseed
  • Honey
  • Ice
  • Vanilla flavored Gourmet Blend Protein Powder ( Altered Image Supplements )

 

Posted on by

Peanut Butter Protein Balls

Peanut butter protein balls –

Base ingredients for peanut butter protein balls:

  • 1/2 Cup Gourmet Blend Protein Powder. (Altered Image Supplements)
  • 1/2 cup oats
  • 1/2 Cup peanut butter

Optional extra ingredients for taste, texture,  and added nutrients:

  • Cinnamon
  • Granola
  • Honey
  • Agave Nectar
  • Almond butter
  • Flax seeds
  • Wheat germ
  • Walnuts
  • Cheerios
  • Figs
  • Dates
  • Chocolate chips
  • Coconut flakes
  • Raisens
  1. Mix all ingredients together in a large bowl
  2. Roll into balls
  3. Optional: Roll on a plate of coconut flakes to coat the outside for added flavor, texture and appearance
  4. Enjoy

Posted on by

Smart Recipies

Smart Recipies - NW Fitness Magazine
Smart Recipies - NW Fitness Magazine
Smart Recipies – NW Fitness Magazine
Smart Recipies 2 - NW Fitness Magazine
Smart Recipies 2 NW Fitness Magazine
Smart Recipies 3 - NW Fitness Magazine
Smart Recipies 3 – NW Fitness Magazine
NW Fitness Magazine- Healthy Recipes

Mango salsa

Ingredients

  • 2 ripe mangoes chopped
  • 1 red bell pepper diced
  • 1/4 red or white onion diced
  • 5 Tbs fresh cilantro chopped
  • 1/2 jalapeño pepper seeded and minced
  • 2 limes juiced
  1. Combine all ingredients in a mixing bowl. Let stand for 1 hour or serve immediately.
  2. Serve over fish or with tortilla chips

Tip on keeping cilantro fresh:

Make your fresh cilantro last longer

Place leftover cilantro in a water glass with stems submerged in 1/4 c of water. Store in refrigerator and replace water as needed.

How to make the most of your lime

Place the whole lime on a countertop and roll your palm over it to help release the juices. Then slice the lime and squeeze. You will have more juice and flavor by using this technique.

Getting the most from a mango

1) Find the center of the pit and run your knife just on the outer edge of the pit, slicing straight down
2) Repeat on the opposite side
3) Score your mango making slits in both directions but not slicing through the skin

4) run your knife between the skin and the fruit, releasing the scored pieces
5) If you want to use all of the fruit, slice the skin off of the pitted piece and carefully trim off the excess fruit

Cauliflower Mashed Potatoes Substitute

  • 1 large head cauliflower, cut into pieces
  • 3 cups low sodium chicken broth
  • 3 tablespoons butter substitute
  • ½ Cheddar cheese
  • 1/4 cup grated Parmesan cheese
  • salt and pepper to taste
  1. Bring cauliflower pieces and low sodium chicken broth to a boil in a large saucepan over high heat. Reduce heat to medium, cover, and simmer for about 10 minutes. Allow cauliflower to simmer until soft. Reduce liquid to about half (10 minutes).
  2. Remove mixture from heat and add butter, Cheddar cheese, and Parmesan cheese. Mash with a fork or potato masher until the cheeses have melted and the cauliflower is smooth.
  3. Season to taste with salt and pepper.
  • Servings Per Recipe: 4
  • Per Serving:
  • Calories: 260
  • Total Fat: 20g
  • Cholesterol: 56mg
  • Sodium: 400mg
  • Total Carbs: 12g
  • Dietary Fiber: 5g
  • Protein 14g

Vegetarian Lasagna

  • 1 (16 ounces) can diced tomatoes
  • 1 (16 ounces) package instant lasagna noodles
  • 1 bunch fresh spinach, washed and chopped
  • 2 large carrots, shredded
  • 2 large zucchini, diced
  • 2 summer squash, diced
  • 1 large eggplant, diced
  • 1 large head broccoli, cut into florets
  • 2 teaspoons dried oregano
  • salt and pepper to taste
  • 1 cup shredded mozzarella cheese (optional)
  • 1 cup low fat ricotta cheese (optional)
  1. Preheat oven to 375 degrees F (190 degrees C). Lightly grease one 9×13 inch baking dish.
  2. Place a layer of tomatoes in the bottom of the baking dish, followed by a layer of noodles, spinach, carrots, zucchini, summer squash, eggplant, and broccoli. Season to taste with oregano, salt, and pepper. Repeat layering of ingredients until all are used up. If using cheeses sprinkle over broccoli layers and on top of the dish.
  3. Bake at 375 degrees F for 25 to 35 minutes.
  • Servings Per Recipe: 6
  • Per Serving
  • Calories: 380
  • Total Fat: 10 g
  • Cholesterol: 30 mg
  • Sodium: 400mg
  • Total Carbs: 50g
  • Dietary Fiber: 10g
  • Protein: 20g

Easy Roasted Vegetables

  • 1 butternut squash cubed
  • 2 red bell peppers seeded and diced
  • 1 sweet potato or yam peeled and cubed
  • 3 Yukon Gold potatoes cubed
  • 1 red onion quartered
  • 1 tablespoon chopped fresh thyme
  • 2 tablespoons chopped fresh rosemary
  • 1/4 cup olive oil
  • 2 tablespoons balsamic vinegar
  • salt and freshly ground black pepper
  1. Preheat oven to 475 degrees F.
  2. Combine the squash, red bell peppers, sweet potato or yam, Yukon Gold potatoes

and red onions.

  1. In a separate bowl, stir together thyme, rosemary, olive oil, vinegar, salt, and pepper. Toss with vegetables until they are coated.
  2. Cover roasting pan with tin foil and spread vegetables evenly on pan.
  3. Roast for 35 to 40 minutes, stirring every 10 minutes, or until vegetables are cooked through.
  • Servings Per Recipe: 12
  • Per Serving
  • Calories: 120
  • Total Fat: 4.7g
  • Cholesterol: 0mg
  • Sodium: 45 mg
  • Total Carbs: 20g
  • Dietary Fiber: 3g
  • Protein: 2g

Dijon Chicken

  • 4 chicken breast halves or 4 chicken thighs
  • 2 teaspoons salt
  • 2 tablespoons butter substitute or butter
  • 3 cloves garlic, chopped
  • 3 tablespoons Dijon mustard
  • 2 tablespoons white wine
  • 2 cups seasoned dry bread crumbs
  1. Preheat oven to 350 degrees F.
  2. In a small skillet sauté butter, garlic, mustard, and wine together for 3 to 4 minutes over medium-low heat.
  3. Spread mixture over chicken.
  4. Place breadcrumbs in a shallow dish and dredge chicken in crumbs. Place coated chicken pieces in a lightly greased 9×13 inch baking dish.
  5. Bake at 350 degrees F for 1 hour or until chicken is cooked through and juices run clear.
  • Servings Per Recipe: 4
  • Per Serving
  • Calories: 600
  • Total Fat: 25g
  • Cholesterol: 150mg
  • Total Carbs: 40g
  • Dietary Fiber: 3g
  • Protein: 55g

Ginger Adobo Chicken

  • 1 about 3lbs whole chicken cut into 8 pieces
  • 1/2 cup light soy sauce
  • 3/4 cup distilled white vinegar
  • 1 bulb garlic peeled and crushed
  • 2 tablespoons thinly sliced fresh ginger root
  • 2 bay leaves
  • 1/2 tablespoon black peppercorns
  1. Combine the chicken, soy sauce, vinegar, garlic, ginger, bay leaves and peppercorns in a pot. Bring to a boil over medium heat, reduce heat to a simmer. Cover the pot and simmer for 30 minutes mixing every 10 minutes.
  2. After 30 minutes, remove the lid and cook until liquid has reduced to half.
  3. Serve chicken hot over steamed rice and drizzle with reserved sauce.
  • Serving Per Recipe: 6
  • Without rice
  • Calories: 500
  • Total Fat: 34g
  • Cholesterol: 140mg
  • Total Carbs: 5
  • Dietary Fiber: 1g
  • Protein: 44

Turkey Meatloaf

  • 1 1/2 lb ground turkey
  • 1 small onion, minced
  • 2 stalks celery, minced
  • 3 cloves garlic, minced
  • 2 teaspoons chopped fresh basil
  • 1/4 cup Parmesan cheese
  • 1/2 cup Italian breadcrumbs
  • 2 egg whites or 1 whole egg
  • 1/4 cup %2 milk
  • 1 (10oz) can condensed tomato soup
  1. Preheat an oven to 350 degrees F
  2. Prepare a 9×13 inch-baking dish with cooking spray.
  3. Mix the ground turkey, onion, celery, garlic, basil, Parmesan cheese, breadcrumbs, egg, and milk together in a large bowl. Shape the mixture into a loaf and place into prepared pan. Pour the tomato soup over the meatloaf. Cover tightly with aluminum foil.
  4. Bake until no longer pink in the center, about 45 minutes. Internal Thermometer reading of 165 degrees F.
  • Servings Per Recipe: 6
  • Per Serving
  • Calories 260
  • Total Fat 12g
  • Cholesterol: 110mg
  • Sodium: 450mg
  • Total Carbs: 16g
  • Dietary Fiber: 1g
  • Protein: 26g
  • Servings Per Recipe: 6

Peanut butter cookies

  • 1/2 cup butter, softened
  • 3/4 cup brown sugar
  • 3/4 cup white sugar
  • 3/4 cup peanut butter
  • 1 egg
  • 1 teaspoon vanilla extract
  • 3/4 cup all-purpose flour
  • 1/4 cup whole wheat flour
  • 1 teaspoon baking soda
  • 1/2 teaspoon salt
  • 1 cup rolled oats
  • 1 cup semisweet chocolate chips

Directions

  1. Preheat the oven to 375 degrees F (190 degrees C).
  2. In a large bowl, cream together the butter, brown sugar, white sugar, and peanut butter until smooth. Beat in the egg and vanilla. Combine the flour, wheat flour, baking soda and salt; stir into the peanut butter mixture. Finally, mix in the oats and chocolate chips. Drop by rounded spoonfuls onto ungreased cookie sheets.
  3. Bake for 8 minutes in the preheated oven, or until edges are golden. Remove from cookie sheets to cool on wire racks.

Servings Per Recipe: 48

Amount Per Serving

Calories: 95

  • Total Fat:2g
  • Cholesterol:9mg
  • Sodium:85mg
  • Total Carbs:5g
  • Dietary Fiber: 7g
  • Protein:8g

 

Posted on by

Williams food tier basic guidelines

Jeremy Williams- Bodybuilder

Williams food tier basic guidelines

Food Source Examples – What to eat – How much to eat

Protein
Goal per serving generally 20 – 60 grams of protein per meal.

Strive for Tier 1 sources for quickest results                             

Tier 1 (Best) Protein examples

Meat of any kind:

Beef,  4-8 oz                                    Buffalo 4-8 oz

Chicken 4-8 oz                                 Turkey 4-8 oz

Pork 4-8 oz                                      Seafood  (clam, crab, shrimp, ect) 4-8 oz

Fish (any kind) 4-8 oz                       Eggs 2-6

Protein Powder

(1-2 scoops or 20-60 grams of protein)

Tier 2 protein examples

Cottage Cheese                                 Almonds, Legumes, ect

High Protein Yogurt                            Protein bar

Meal replacement drink.                      Milk
Carbohydrate
Goal per serving generally 20 – 60 grams of carbohydrates per meal.

Strive for Tier 1 sources for quickest results

Tier 1 (Best) Carbohydrate  examples

Sweet Potato                                      Quinoa

Yams                                                  Lentils

Oatmeal (plain whole, slow cook)

Beans (red, black, kidney, pinto, refried, etc)

Tier 2 Carbohydrate  examples

White potato                                       Rice

Red Potato                                         Yellow or Gold potato

Tier 3 Carbohydrate  examples

Most Fruit                                           Milk

Pasta                                                 Yogurts

Tier 4 Carbohydrate  examples

Bread ( Bread, muffins, bagels, etc)

Crackers (Saltines, Ritz)

 

Strive to eat a large variety of vegetables throughout the day, with as many meals as possible.

Strive to eat Tier 1 Protein and Carbohydrate sources in each meal for quickest results.

Posted on by

Three Sets to Success

Jeremy Williams- Bodybuilder

3 SETS TO SUCCESS        Jeremy Williams Exercise Program

 

Williams Program Basic Weight Training Guidelines

 

  1. Train each body part once a week with intensity (to failure).
  2. 3-6 sets per body part
  3. 1-3 sets per exercise
  4. 1-6 exercises per body part
  5. Train each set to failure
  6. Train with good form
  7. Do not do movements that hurt a pre-existing injury

 

Bodypart workout template example

 

Warm up set  20-40 reps

Exercise # 1

1-2 sets

12-20 reps

 

Exercise # 2

1-2 sets

8-12 reps

 

Exercise # 3

1-2 sets

3-8 reps

 

Mon Tue Wed Thu Fri Sat Sun
Quads

Calves

 Chest

Abs

 Back

(Upper & lower)

 Hams

Calves

 Shoulders

(Delts & Traps)

 Biceps

Forearms

 Triceps

abs

Mon (Quads & Calves)

 

Quads

 

Note – Warm up sets = light, controlled, good form, not to failure, and increase in weight from sets one through three.

 

Warm up set #1 – Squats – Rep range 15 – 20 – Squats Wide stance

Warm up set #2 – Squats – Rep range  8 – 15 – Squats Close stance

Warm up set #3 – Squats – Rep range  1 – 8 – Shoulder width stance

 

Stretch Legs

 

Working Set #1 – Rep range 1 – 8 – Squats –  Shoulder width stance

Working Set #2 – Rep range 1 – 8 – Squats –  Shoulder width stance

Working Set #3 – Rep range 8 -15 – Squats – Squats Close stance

Working Set #4 – Rep range 15 -20 – Squats -Squats Wide stance

 

Calves

Warm up set #1 – Standing calf raises

Warm up set #2 – Standing calf raises

Warm up set #3 -Standing calf raises

 

Working Set #1 – Rep range 1 – 8 – Standing calf raises –  Toes straight

Working Set #2 – Rep range 1 – 8 – Standing calf raises –  Toes straight

Working Set #3 – Rep range 8 -15 – Standing calf raises – Toes out

Working Set #4 – Rep range 15 -20 – Standing calf raises -Toes in

 

Tue (Chest & Abs)

Chest

 

Note – Warm up sets = light, controlled, good form, not to failure, and increase in weight from sets one through three.

 

Warm up set #1 – Bench Press – Rep range 15 – 20 – Close grip

Warm up set #2 – Bench Press – Rep range  8 – 15 – Wide grip

Warm up set #3 – Bench Press – Rep range  1 – 8 – Shoulder or mid  grip

 

Stretch chest, shoulders, and triceps

Wed (Back)

Bent over rows

 

Thu (Hamstrings & Calves)

Straight leg deadlifts

Standing calf raises

 

Fri (Shoulders (Delts & Traps)

Side lateral raises

Front lateral raises

Rear lateral raises

Shrugs

 

Sat (Biceps & Forearms)

Curls

Wrist curls

Reverse grip wrist curls

 

Sun (Triceps)

 

Overhead tricep extensions

 

Examples of weekly body part groupings

 

7 days/week program option

Day 1 Quads, Calves

Day 2 Chest

Day 3 Back

Day 4 Hams, Calves

Day 5 Shoulders

Day 6 Biceps

Day 7 triceps

 

6 days/week program option

1 Day off per week. You may adjust where your “Off day falls depending on your preference

Day 1 Legs (quads, hamstrings, calves)

Day 2 Chest

Day 3 Back

Day 4 Shoulders (deltoid, trapezius)

Day 5 Biceps

Day 6 Triceps

 

5 days/week program option

2 Days off per week. You may adjust where your “Off days fall depending on your preference

Day 1 Legs (quads, hamstrings, calves

Day 2 Chest

Day 3 Back

Day 4 Shoulders (deltoid, trapezius)

Day 5 Biceps, Triceps

 

4 days/week program option

3 Days off per week. You may adjust where your “Off days fall depending on your preference

Day 1 Legs (quads, hamstrings, calves

Day 2 Chest, Triceps

Day 3 Back, Biceps

Day 4 Shoulders  (deltoid, trapezius)

 

4 days/week program option

3 Days off per week. You may adjust where your “Off days fall depending on your preference

Day 1 Legs (quads, hamstrings, calves

Day 2 Chest, Shoulders (deltoid, trapezius)

Day 3 Back

Day 4 Biceps, Triceps

 

4 days/week program option

3 Days off per week. You may adjust where your “Off days fall depending on your preference

Day 1 Legs (quads, hamstrings, calves)

Day 2 Chest

Day 3 Back, Biceps

Day 4 Triceps, Shoulders (deltoid, trapezius)

 

3 days/week program option

4Days off per week. You may adjust where your “Off days fall depending on your preference

Day 1 Legs (quads, hamstrings, calves)

Day 2 Chest, Triceps, Shoulders (deltoid, trapezius)

Day 3 Back, Biceps

Posted on by

Quick Start Guidelines

eremy Williams Texas Euopa Hardbody Model Runner up

The Quick Start Guidelines give you enough info and goals to start making some positive changes. Start implementing these guidelines now. As you take in more information and learn more you will adopt new changes and make adjustments where necessary. For now, master the basics and implement the Quick Start Guidelines.  Chances are you are not succeeding in all of these 8 basic goals.  It is likely that to initiate some major changes in your physical appearance and performance you do not need to implement an extreme training or complex nutrition program.  Most of the people I have come across that seeking improvement, from the stay at home mom desiring the youthful body of her past to the advanced competitive bodybuilder, have similar habits hindering their success. They fail to consistently succeed at these Basic Guidelines the majority of the time. Study these 8 Quick Start Guidelines and reflect back on your current lifestyle. Think about your average day, not your best day, not your worst day but the way your training and nutrition is the majority of the time. Reflect back and look at your past week as a whole. How consistent were you at succeeding in the guidelines?  Could you do better more often? Yes! Now find a way to do it! Make the decision and start now! It’s go time! Get on point

Quick Start Guidelines:

  1. Stop eating and drinking the obvious bad things
  2. Eat within 90 min of waking
  3. Eat every 2 – 3 hour
  4. Do not go to bed starving. (Eat within 90 min of going to bed)
  5. Every meal needs a protein & carbohydrate source. Strive to eat a vegetable with each meal as well.
  6. Drink a Glass of water with every meal, and during exercise.
  7. Do Cardio at least 3 times per week
  8. Weight train at least 3 times per week

In reviewing these guidelines many new questions may come up for you. You may think you need to have the answer to a few more questions per guideline to properly start out on the right foot. If this is the case, you are not giving yourself enough credit. You are smart enough to get started within these 8 parameters. There is so much information out there on nutrition and training that it seems to overwhelm people and they tend to overcomplicate everything. So many people overcomplicate it to the point that they never start.  It is very likely that the answer to your question will come later in this program when necessary. I will provide you with information and goals in a systematic orderly fashion strategically designed to build upon the principles and skills that you previously will have learned and mastered. Strive to make each day and week better than the last.

Posted on by

Cheating on your diet?

Jeremy Williams - Williams Productions - NW Fitness Magazine

Are you having trouble staying on your diet? Try these tools to increase your consistency.

Jeremy Williams - Williams Productions - NW Fitness Magazine
Jeremy Williams – Williams Productions – NW Fitness Magazine

Preparing for a physique type competition can be a mentally challenging undertaking, that’s sure to test your willpower.  There are a variety of factors that influence hunger, feelings of satiety and pleasure related to the food that you provide your body. I would like to draw your attention to three factors that may be the cause your weakest moments in terms of feeling deprived, from a nutritional standpoint. Understanding a bit of physiology may help you recognize trends and apply the appropriate remedy. Feelings of hunger and the desire for food may be created through the recognition of an empty stomach, or a response to combating a low blood sugar level, as well as a variety of other vitamins, minerals or micronutrients.  As these nutrients fall outside of the “normal limits” required to optimally function, the body recognizes these deficiencies and can also create cravings for specific foods that your brain has recognized in the past through association. Your brain recognizes the nutrients provided by the foods you’re eating and that information is stored along with various associations of the senses such as sight,  taste, smell etc. This information may be accessed the next time as vital nutrients stray from normal limits and the desire to provide the fuel to complete a reaction is achieved. Understanding this concept may help create a bit more leverage within your psychology to eat a larger variety of balanced food to ensure your brain has a wide variety of food sources to associate desires and correct deficiencies.  Creating a well balanced long-term approach to contest prep in combination with a healthy offseason may be an intelligent way to decrease the need for drastic differences between your contest diet and off-season diet. This could make for a more flexible contest prep diet producing fewer cravings. In any case, below are a variety of tools you may find useful in decreasing or eliminating the frequency and magnitude of straying from your diet.

Jeremy Williams - Williams Productions - NW Fitness Magazine
Jeremy Williams – Williams Productions – NW Fitness Magazine

Strive for a variety of vegetables. Most prep diet programs don’t have many restrictions on vegetables. Be proactive and make it a goal to eat veggies in as many meals as possible. This will add nutrients to help alleviate many nutrient related cravings. Vegetables also provide fiber and volume to the stomach and digestive system. This will decrease your craving created by an empty stomach. Eating vegetables along with your meal may lower the glycemic index of the overall meal resulting from a steady blood sugar level producing fewe cravings. The added nutrients may contribute to your feeling of well being by assisting in the balance of hormones or neurotransmitters affecting your mood. At times of hunger try filling up on veggies rather than cheating on an obviously bad choice.

Add a variety of fresh herbs to your meals.Similar to adding vegetables, this may help decrease craving by providing more nutrients. Many suggest that herbs such as fenugreek, cinnamon, nutmeg, cardamom, and ginger have been shown to decrease sugar cravings.

Utilizing a few tools below may help keep you from going overboard if you are someone that tends to stray from your planned diet. All of these items may not be optimal for your prep but are a better choice than brownies, pizza, & cheesecake.

  • Add fresh cut lemon or lime to ice water.
  • Try a sugar-free, flavored  low cal no-cal drink type
  • Chewing gum
  • Diet soda
  • Coffee or tea
  • Sugar-free jello or pudding
  • Just eat an extra serving of a protein source or a full meal with protein carbs and veggies
  • Fiber drink such as Metamucil
  • Drink a glass of water
  • Sliced cucumbers in vinegar
  • Try making a thick serving of protein powder into a pudding. Place it in the freezer and you may feel as though you’re eating ice cream.   
  • Pickles
  • Pickled olives or garlic cloves
  • Get creative and have some emergency protein cookies or muffins made from basic ingredients that may likely be in your diet. (oats, eggs, protein powder)
  • Get your mind off it by listening to music you enjoy.  Create a motivational playlist that you can listen to that empowers you.
  • Save pics on your phone or computer, wallet or fridge that motivate you and inspire you to stay on the diet.
  • Taking a thermogenic type supplement such as Thermo-Alert, may decrease cravings and increase your sense of well-being. The Central Nervous System stimulation may assist intensity during your weight training and cardiovascular workouts.  http://alteredimagesupplements.com/
  • Often times people cheat when they find themselves hungry and don’t have a ready to eat meal on hand. Avoid a convenient bad choice by preparing and pre-packing meals in tupperware containers. Set yourself up for success, failing to plan may be planning to fail. 

If you are interested in learning more, register for Jeremy Williams next live  seminar/workshop. 

Seminar registration here…

Request more info here…..

Learn about personal coaching here….

Jeremy Williams - Williams Productions - NW Fitness Magazine
Jeremy Williams – Williams Productions – NW Fitness Magazine
Jeremy Williams - Williams Productions - NW Fitness Magazine
Jeremy Williams – Williams Productions – NW Fitness Magazine
Posted on by

6 Contest Prep Goals you should have.

NW Fitness Magazine, by Jeremy Williams
NW Fitness Magazine, by Jeremy Williams
NW Fitness Magazine, by Jeremy Williams
NW Fitness Magazine, by Jeremy Williams
NW Fitness Magazine, by Jeremy Williams

6 Contest Prep Tips

 

Few people are accomplishing these six things that may have a dramatic impact on your condition at the next contest. Stop searching for the “Hollywood Corn Diet”. If you achieve these six keys, you are likely to improve your physique at your next competition.

 

1-Start with more muscle

2-Start leaner

3-Diet longer

4-Diet harder

5-Start from a better metabolic state

6-Start from a point where you are eating a larger variety of food sources and in turn a wider variety of nutrients.

 

1-Start with more muscle…. So many competitors are not executing an offseason regimen that is conducive to achieving this goal. Many competitors compete season after season with little or no improvement in their competition appearance. Many factors contribute to this but the one I would like to bring to your attention is the need to have a productive offseason.  These days, it seems as though, many people that are not dedicated in the offseason. The show ends and they go back to partying on the weekends, excessive alcohol intake, erratic sleep patterns, either overtraining or undertraining and going back to a diet that is unstructured, inconsistent and is not nutrient dense. Heads up! There is more to “offseason GAINZ BRO” than heavy lifting, calories, protein, carbs, and fat. Get educated, vitamins, minerals and micronutrients play a major role in allowing your body to restore organ/gland functions and, hormone balances that you most likely negatively impacted with your contest prep diet. Learn how to remedy this common destructive pattern.

 

2- Start leaner –  Once you come to the realization that you need to be leaner on stage for your next show before you go out in search of a new diet coach. Consider that if you did the same thing you did last time but just started your prep from a leaner standpoint, you would end up leaner on stage, as long as you don’t kill your metabolism by excessive cardio and malnourishment. How far off was your condition? Could you just be a little more serious in the offseason and maintain a lower body fat. Many competitors are failing to recognize a significant common factor among the majority elite competitors. The people that show up on stage in the best condition are the same people that started in the best condition. Get serious and stop getting so out of shape in the offseason. Do you really believe it is healthy to put on an excessive amount of fat and water retention, with the intent and understanding that you will be eliminating it in the shortest time within your ability? I understand that this is somewhat of the basic nature of this sport, but I challenge you to consider asking yourself and searching for a healthier possibility.  

 

3- Diet longer – Building on the last point of starting leaner. If you not only start the diet with less body fat but also begin your “contest diet” a few weeks earlier than last time, wouldn’t this give you more control over your condition? The answer is… yes,  as long as you don’t kill your metabolism by too much cardio and malnourishment. If you are able to achieve the stage condition of your last contest 3-4 weeks out this time, then you’re likely to come in better this time, I would hope.

 

4 – Diet harder – Stop cheating on your diet! Rather than jumping to the conclusion that you are not on the best diet. Consider asking yourself….” Am I doing my best on this diet”? From my experience, it is very rare to see a competitor that does not cheat on the contest diet and take a step back every so often. This is not only frustrating for the competitor but these contest prep coaches that really have few people actually following “the program” they are presented with. A majority of competitors just do a variation of the diet that is within their willpower. When the show is over, if a competitor is unhappy with a placing or the condition attained, then seek out a new “prep coach” claiming that the last coaches program was not good for them in some way. The sad reality is that few people have the willpower to follow most prep plans consistently enough to make such a claim.  What you wind up with is people going from coach to coach, diet to diet only doing a variation that is conducive to their lifestyle and psychology.  As the years go by they are likely to gain muscle I would hope and at the time they finally win a show or come out on “top”. The coach and program that they happen to be with at that time are somehow in their mind the best. Failing to realize the reason for the majority of the improvement has been the years of training and average of your consistencies. If you want to make an immediate change in your prep this time, then stop cheating on your diet or at least set out to cheat less. There are definitely underlying reasons for hunger and cravings. Understanding these causes will empower one’s ability to creating a program that is less devastating to your metabolism. That is an article in itself, for next time. Until then….suck it up and stop cheating on your diet.

 

5- Start from an optimized metabolic state – If you were able to start your next “contest diet” from a better metabolic state, wouldn’t that optimize your ability to retain if not build muscle during the prep. Additionally get leaner in less time and most importantly obtain a level of condition far superior to your last condition. Did your off-season diet have a strategy to set you up for success from a metabolic standpoint? Are you providing the appropriate resistance and, cardiovascular training? Is your training designed to synergistically complement the nutrients provided through your diet with a goal of optimizing your metabolism and overall health? I am talking about the speed of all cellular activity, as well as optimizing organ and gland functions and in turn hormone balances. Successfully managing this type of strategy may require a deeper level of understanding than calories, protein, fats, and carbs. Start your next contest diet from a healthier standpoint, with organ systems and glands that are functioning to the best of their ability and more likely to create hormone balance conducive to obtaining a lean muscular physique.

 

What is your metabolism? What contributes to your metabolism? What major factors impact your metabolism? What can you do to naturally optimize your metabolism? Seek answers and natural solutions, not shortcuts that impact your health negatively. Empower yourself through education, not the latest fad.

 

6 –  Start from a point where you are eating a larger variety of food sources and in turn a wider variety of nutrients. This statement builds upon  “starting from a better metabolic state”.  It is surely common practice for most “contest prep diets” to purposely decrease, in some variation: calories, protein, fats, or carbs as time goes on. As one purposely decreases these macronutrients, they are also decreasing what I assume is already a limited supply of vitamins, minerals, and micronutrients that are required for an optimally functioning organism (You). By dramatically decreasing the quantity and variety of food and nutrients you are also decreasing the efficiency of the countless balances, functions, and reactions. As time goes on, the body adapts by performing various functions through less optimal variations, slowing down less vital functions. The list goes on, this scenario also creates multiple excessive by-products that further tax organ systems that are already functioning less than optimal.  Consider making an offseason diet goal to provide your body with the widest range of nutrients from a large variety of healthy nutrient dense food. Would this aid in building more muscle in the offseason and retaining less fat? If you start your contest prep diet from this place would you have a larger variety of food to switch out to lose fat as the weeks go on?  Would you be less likely to cause permanent damage to organs,  glands and hormone balances because you started from a healthier place?

 

If you are interested in learning more, register for Jeremy Williams next live seminar/workshop.

http://www.JeremyWilliamsBodybuilding.com/register