Just finished my 4w minicut. Lost 3.7kg and 3cm from the waistline. But what's more, I managed to keep my 40cm arms and a vast majority of my strength.
Exactly what I've done?
- prolonged massing phase starting back in Apr
- 3 weeks primer on maintenance calories
- straight into a 4 week minicut on ~900 Cal deficit, shooting for roughly 1% loss
- 4 days slowly ramping up calories to an isocaloric state
- 3 day trip to IFBB Profesional Wings of Strength Romania Muscle Fest Pro where I plan to treat myself with a milkshake madness* every day
- 1 week deload at isocaloric intake
- MORE MASSING 🙌
Initially, I thought I'd keep the aggressive deficit 4 more days since I'm about to skyrocket my intake the following weekend. Then, I realized it's more important to me to remove some of the diet fatigue and have a couple of productive fun workouts in Bucharest. Coupled with the fact I've been training for 7 weeks straight w/o a deload - more than half of which being in a massive deficit - and that I've started to see a decline, albeit small, in performance, I decided to end the minicut today #autoregulation
Once again, I wanna express my gratitude to @revivestronger and co. for creating this awesome community and putting so much valuable info out there.
“Why live when you can’t deadlift” and my favourite movie is bringing in the dead with nick cage... Here’s 405lb strapped single and dance which gives me 1 plate ohp, 2 plate bench, 3 plate squat, 4 plate deadlift. At 165lb 22yr. Now time to total that in under a minute! CHALLENGE ACCEPTED!!! #dead#closeshift#iron#bodybuilding#fullsceneathletics
Most people think of red meat when they think or getting iron from their food.
While red meat is a good source of heme iron, I am here to tell you that there are many other rich sources of this mineral from plant-based foods.
Iron is an important mineral that makes up hemoglobin which is essential for oxygen transport in the blood.
Women have higher needs of iron compared to men due to menstruation and therefore are more at risk for anemia. Low iron levels can also lead to weakness, fatigue, headaches, pale skin and nail beds.
There are two types of iron one can obtain from the diet: non-heme and heme iron.
Non-heme iron is found predominately in plant based foods such as dark leafy greens, beans, and seeds, while heme iron is found solely in animal products.
It is true that heme iron is more readily absorbed by the human digestive tract than its non-heme counterpart.
This is due to the high level of phytates found in plants which bind to several minerals (not just iron), preventing there absorption. In addition, consumption of calcium rich foods inhibits iron absorption in the small intestine.
Sounds like we should be eating a lot of heme iron, right? Not quite. You can get a lot more non-heme iron out of your plants by soaking beans and cooking your greens and beans which greatly cuts down on the inhibitory phytic acid levels in your food.
Additionally, synergistically pairing non-heme iron foods with citrus, such as squeezing fresh lemon on a spinach salad, greatly increases bio-availability of non-heme iron. Further, consuming both heme and non-heme iron in meals can greatly enhance non-heme absorption.
Remember, minerals are resistant to heat, so cooking your veggies will not destroy the iron content. Vitamins and phytochemicals (such as polyphenols) on the other hand ARE heat sensitive and will degrade the more you cook them. Therefore, try steaming your vegetables for a win-win situation 😊