MY NEW DIET GOALS

[Coach Tran]

I have decided to change my diet starting this month. I believe DIET is so vital to health and sport performance and it is probably the missing link in gaining awesome results. I been inspired by Coach Sonnon and Head Coach Doug to UP MY MASS!

My Goal for the next three months is to increase lean muscle mass and decrease bodyfat. I currently weight 153 with 12 percent body fat. I want to gain 20 pounds of lean muscle mass and decrease my body fat to 7-10 percent. Why have I choosen this goal? To be honest "vanity." The summer is comming and I have to look awesome next to my girlfriend on the beach. Hey, I am in my 20s, and it is important to me and psychologically it is does matter in this culture! I am tired of hearing how so so hollywood actor's body look hot from my girlfriend and her friends. Secondly, I want to raise the bar for myself and I want to look as strong as I am. I now have higher expectations for myself now since I will be a CST Coach. I want to be a good role model like Coach Sonnon and show what proper dieting, exercise, and lifestyle can do for them. This is an experiment and I hope I can be up there with Coach Sonnon and Head Coach Doug. I have posted this to keep me commited and honest! No turning back now. Third, this personal experiment will also help me prove that CST/Rmax can build muscle as well as build kick ass performance! Wish me luck! If you want to see my progress, look at my CST blog.

Your friend,
Bao

[Scott Sonnon]

Awesome Bao! Please keep us posted on your progress, and don't hesitate to contact me if you need any assistance. I've tried a LOT of different methods over the years from "Warrior" to "Vegan" (with years of experimenting in each, not dabbling.) I was 170lbs at the filming of the initial CST Clubbell DVD. A stable 30lbs of lean muscle later... The method I found which is effective AND healthy is rather simple (though challenging for many people.)

[cbeltrante]

Scott,

Can you expand on the method your talking about?? If you want to, you can PM me or email me about it!! I'm defintely interested!!


Thanks,
Chris

[Scott Sonnon]

http://www.circularstrengthmag.com/images/cstnutrition.jpg

[cbeltrante]

Scott,

Thanks a lot for the breakdown!! Bao wish you the best on your quest!! Keep us all informed how it goes!!!

Take care,
Chris

[JasonE]

Scott -

What is the approximate bedtime and waking time for this, based on no eating after 7 pm? For those of us with alternate schedules, some adaptation of timing is needed.

[Scott Sonnon]

Do you work a graveyard shift? What do you mean?

[Coach Tran]

Guys thanks for your encouragement! Coach, when I am in trouble with my diet I will ask for your help, thanks!

Your friend,
Bao

[JasonE]

Scott-

My work day starts at noon and goes until a little after 9 pm. For me, lunch happens around 4-5 pm and dinner happens about 10 pm. Because it's a stressful job, I'm generally not ready for bed until 2-3 am. I get up around 9-10 am and start all over again.

Based on a lousy schedule like that, how would you adjust the timing of your recommendations?

[Scott Sonnon]

Jason,

I hear you saying that it's not your schedule which is challenging but the stress you accept during your job which affects the time you finally begin to sleep.

Addressing the true culprit - your stress management - will allow you to realize that your schedule is very manageable.

What downshifting methods do you current implement to decompress immediately after work; and what methods do you employ at work to prevent external stressors from being internalized as internal strain?

I would like to suggest what may perhaps be surprising: reorganizing your nutrition content and meal timing may just be the strongest factor in stress management and be exactly what you need in order to sleep earlier, fitfully and arise refreshed and earlier.

[JasonE]

You mean instead of strangling a couple of people? :twisted: :wink: :lol:

Let me mull on that a bit. Hadn't considered it from that perspective before. :?

[sames]

No eating after 7pm.

Coach... if your last meal is at 7PM, what time do you do breakfast? Or, put another way, how long are you fasting between last mean and first meal? I'm trying to understand if 7 a magical number or based on X hours before sleep, or Y hours before breakfast?

Thanks!

-Steve

[Scott Sonnon]

I've seen the greatest benefits in health, energy and performance from an overnight min of 12 hour fast.

[Coach Tran]

Coach,

Since I have started to eat more frequently ever 3-4 hours and using MHP supplements. I loss three pounds from Monday till now (Thurs)? I do not know why? I dont want to lose weight but I know it is too soon to be worried that I will turn into a pole. Once again, my goal is to gain 20 lb of lean muscles and lose bodyfat in three months. I hope it is body fat I losing? I noticed my abs are more defined now. Who said you had to do specific abs work to get "abs"? :lol: I am also taking weekly pictures too, Coach.

Your Friend,
Bao

[Scott Sonnon]

Excellent Bao! Your weight will be all over the scale as you improve your nutrition and meal timing that way. From one day to the next, my weight can float up to 8 lbs, especially dependent upon time of day weighed.

[Jarlo Ilano]

Bao,

Some small advice (take it as you will), from someone who used to be obsessed with gaining weight. (not a good obsession for me unfortunately)...

Don't weigh yourself too often. Once a week is probably okay, once every two weeks is probably better. Especially if you are taking pictures every week. Also refrain from looking in the mirror too much (seriously). Weight and appearance can vary so much in so little time.

I got too involved with wanting to gain weight, that it was affecting my lifestyle and my relationships. I am glad I finally got off that ride. I'm the lightest I've been in a long time, and I am fine with it.

I know you will approach it in a more mentally healthy manner than I did. Plus, you have the benefit of the community here to help you along. I wish I had that a few years ago.

[Coach Tran]

Jarlo,

Thanks for your kind words and sound advice. I will definitely take it into consideration. I do not believe I am too obsessed with gaining weight like a bodybuilder but I would like to achieve my new diet goal seriously. For me it is a fun experiment and challenge. :wink: So far I feel healthier and stronger from my diet and training. You have made some good points, brother. I wont weigh myself too often and I will try to refrain myself from looking in the mirror too much. This is funny because I do not do this anyway because I know I am a handsome devil already, :lol: . Jarlo, I was just fine with my weight and size before Eta but since then I have been personally inspired by the head coaches and Coach Sonnon to up my own game. I saw my own limitations and weaknesses which I know with work and discipline, I can overcome them. For me, sport performance dieting was something I needed to work on and I had no direction or personal goals. So I decided to create a new diet goal and reach it. All in all, I want to constantly improve and to raise the CST bar for myself. I want to leave my own CST mark and stand alone but together with the tribe. Thank God I have cool friends here to help me out on my new journey. Hey, maybe if I can reach my goal, I can also inspire others to do the same?

Your Pal,
Bao

[Coach Tran]

Just an UPDATE, Folks.

I weighted myself 154. I gained a pound after one week of new diet and I look a little leaner in the stomach area from my pics.

[Coach Tran]

Update folks,

It is has been three weeks since my new diet and supplementations. I now weight 157lb. I have been taking pictures of myself weekly and when I am done with Project Sick Monkey: UP YOUR MASS, I will post up my pics.

Bao

[Scott Sonnon]

Outstanding Bao!

[Coach Tran]

UPDATE:

Four weeks ago I weight in 153 and now I weight 158. Folks, that is a five pound gain in four weeks. My abs are becoming more defined and you can see it more. My brother has noticed a huge difference in my abs and I do not do any specific ab work. LOL. :lol: Last Friday my coworkers have commented that I looked bigger and I think they are starting to become believers in CST. It is funny. They only respect what they can see, but now it doesnt matter to me. Some have commented on my Lat development and asked me how is that possible? They never see me do a Lat pulldowns... :lol: I am so happy with my results. Thank You Coach Sonnon and Head Coach Doug!

Your Friend in CST,
Bao

[Coach Tran]

UpDate

JUne 9, 2005

It has been a good jounery, folks. I weight now 159lb. I am very pleased with my double density routine and have learned the value of daily recovery practices such as myofascial release, bodywork, and self trigger point theraphy in between my clubbell workouts. Much of my success so far has come from self discipline and applying faith.

Your friend in CST,
Bao

[Coach Tran]

JUne 16, 2005

UpDate:

I weight now 161, but it is werid. My weight changes throughout the day. I am not focusing too much on my weight and I weight myself every other week now. This project is fun!

Bao

[Scott Sonnon]

Up and up... and a healthy rate.

Don't concern yourself about the fluxuations at this point, amigo. Eat more, train harder, rest longer, recover well, and bliss out.