2014 Goals & Update!

With 2014 around the corner, it's usually time to plan future goals.  Though, certain goals may change as time progresses--that's life!  Some goals will not be mentioned because they are long term projects and will ultimately be surprises!  But so far, this is what I've thought about:

> MAINTENANCE & CONSERVATIVE BULKING -- It is to my benefit to try and maintain about a 6-8% BF lean physique in the month of January.  The LA Fit Expo will be here and I'd like to look my best when socializing and networking with industry people.  After January, I'll probably put myself in a caloric surplus and really focus on building my legs.  I will be entering what I call a FREEDOM PHASE to allow for stabilization on normal life dieting.  See below for my plan on FREEDOM PHASE.

> WEAK POINT TRAINING -- Tons of opportunity with my physique.  Every body part can be considered a weak point as there's always opportunity to grow.  But the most severely lagging muscle groups on my body are my quads, hams, and glutes.  I have given low volume/heavy training a long try, but something I have not focused on tremendously is higher volume/medium load training.  I will give that protocol a test and see how it turns out.  I actually began this style of training this week and I've never felt so sore!  I love it!  Also, I will be adding in different exercises that I've rarely done, like close-stance squats and stiff-legged deadlifts.  I started these exercises this week and it feels phenomenal.  Let's see what happens!

> BE MORE INVOLVED -- Make an effort to be more social and collaborate with fitness friends from social media, etc. This is an industry and a lifestyle I am deeply interested and passionate in.  Why not allow myself to engage with it deeper?  Who knows, maybe an awesome sponsorship will come of it!

> ONLINE COACHING -- Continue to practice what I preach and never steer from my own path.  I am a huge proponent on life balance, and by 'life' I mean all aspects.  I believe that bodybuilding, health, wellness, diet, nutrition, etc., CAN be all very personal and almost selfish goals.  It's important to assure that these goals do not take away the individual's quality of life.  Everyone has friends and family, a career of some sort, and other hobbies and passions.  Bodybuilding & other fitness goals should not take away or put stress on those other aspects.  This will make for a fulfilling experience that creates a positive lifestyle change that is healthy, sustainable, and the individual can live in the body of their dreams for the rest of their life!  Whether my clients seek my services to prepare them for a competition or photo shoot, to gain strength, or just lose a few pounds; no matter how big or small the goal is, a goal is a goal; and I will treat every client's goal one in the same.  I have enrolled a very diverse and global client base and I am very excited for all of them!

> JUST DO -- Every idea is just an idea until you take it further and action upon it.  I will not be afraid to seek the HOW on every idea--HOW can I turn this into a reality?  I will not fear failure because every failure is a learning experience.  If I feel enthusiastic about something, I will run with it. "NOTHING GREAT WAS EVER ACHIEVED WITHOUT ENTHUSIASM."  -- Ralph Waldo Emerson.  Such a strong quote.

> COMPETITION -- Nothing is set for sure, but I am considering the ANBF California Natural show on September 2014 in Orange County.  Whether I would compete in more than one organization, I'm still figuring out; but I will definitely be focusing more on the natural arena beginning 2014.  I'm really excited about this!

So that's it so far!  My reverse diet is going well.  I've increased my calories a little more aggressively at first the jump-start the ol' metabolic furnace.  I added about 200-300 calories so I'm not rocking a daily caloric intake of 2300-2400 calories.  It's been a little tricky with tracking progress with the scale as I'm definitely consuming more sodium from condiments and drinking a lot more water.  I'll probably take a few short weeks to allow my body to stabilize in weight.  Energy levels and strength are increasing, which is a good sign.  Mentally, I am more energetic than ever!  Slow and steady wins the race!

FREEDOM PHASE -- allowing my body to stabilize on normal foods (normal for me is a blend of healthy 'bro' foods and 'dirty' delicious foods.

Current bodyweight: 149-150 lbs.  (+0.5 - 1.0 lbs from contest day)

Current macro rules:
> Hit caloric goal of 2300-2400 calories
> Hit at least 150g protein per day
> Hit fiber goal of 25+ grams
> Hit MICRONUTRIENT goals
> Carbs & Fat can be whatever as long as I meet the above
> Drink at least 1 gallon of liquids per day
> No foods/drinks are restricted

Current training goals:
> Day 1 - PUSH & ABS - Focus on low volume heavy load 6 rep range PRs & finish with sets of 8-12
> Day 2 - PULL - Focus on low volume heavy load 6 rep range PRs & finish with sets of 8-12
> Day 3 - LOWER - Focus on sets of 8-12+
> Day 4 - PUSH & ABS -  Focus on sets of 8-12+
> Day 5 - PULL -  Focus on sets of 8-12+
> Day 6 - LOWER - Focus on sets of 8-12+
> Day 7 - Rest or Extra Credit -- Cardio, Abs, Odds & Ends

Cardio - 600 calorie burn per week.