Roger Gonsalves Before & After 2015 Competition Strong

2017 Summer Shred – Roger Gonsalves

Summer’s almost here so it’s time to get SHREDDED! Every couple of weeks I will post my calories and macros, training split, cardio and supplementation on this page. I’ll also include updates on my weight and progress pics.

Over the past few years I have gone through several cutting, bulking and maintenance cycles that can last anywhere from two to six months each. I typically plan them around what I have going on in my personal and professional life. I spent the last six months or so in a maintenance/bulk stage where I wasn’t been too strict with my nutrition and hit about 180 pounds over Christmas. Now that I have a vacation planned for June, it’s time to lose that winter padding and get shredded!

My goal is to lose 10 to 15 pounds over the next 5 months. My cuts are usually shorter but this time I plan to incorporate more cheat meals and not be quite as strict with my nutrition as I am when preparing for a show.

Here is a comparison of when I started my prep for my last show versus now. I likely won’t get as lean as this, but we’ll see.


My last prep started Feb. 15, 2015 and I weighed 173 pds with 12.1% bodyfat. On Jan. 15, 2017, I weighed 175 pds and am 11.2% bodyfat. Not an impressive 2 year change, but progress none the less.

I did my last show on May 15, 2015 (13 weeks later) and came in at 160 pds and 8.5% bf. I’m targeting around 160 to 165 by mid June. I am 5′ 8″.

A Bit about me

I am 42 years old, married and have a 12 year-old son. I am an ISSA Certified Personal Trainer and currently studying for a Fitness Nutrition Certification. I am still working full-time as an accountant (CPA) as I grow a personal training base.

I have always enjoyed exercising and worked out regularly throughout high-school and university. However, I find it challenging to eat properly and have always struggled with my weight and have been out of shape most of my life. After I got married and had my son, I stopped exercising and really saw my weight get out of control. In 2011, I passed my previous ceiling of 200 pounds and hit 215 with bodyfat around 30%. I was 36 years old and already had high blood pressure and high cholesterol levels. I decided I didn’t want to be the unhealthy, fat guy anymore so I started weight training and eating right. The men’s physique category was new and it appealed to me so I decided to give it a try. It gave me the motivation I needed to lose over 60 pounds and get my bodyfat into single digits. I have since competed in three shows: My first in February 2012, then May 2013 and the third in May 2015.

While some of my clients have also competed, most of the people I coach are individuals who are looking to get into better shape and lead a healthier lifestyle.

Here’s some pics of me before my transformation.



Weeks 1 & 2 – January 15 – 28, 2017

During these 2 weeks my calories averaged 2,130 per day with 46% from protein, 32% from carbs and 22% from fats. I had one cheat meal on Sat. Jan. 28 which was a large pizza and a couple rum & diet cokes. I lost about 2.5 pounds.

I worked out twice a day most days. Typically abs or cardio in the morning with weights at lunch time. I train chest & back together twice a week supersetting exercises between the two body parts. I also train shoulders twice a week to add additional size. I typically train arms with shoulders on Fridays.

I am also going to do a 75 mile bike ride for charity on March 4. In preparation for this I’ll be doing several long rides on the weekends. My calories will be high on these days in order to compensate for the additional calories burned during the rides.

Here is a summary of my calories, macros and workout split for the last 2 weeks.

SUPPLEMENTS
During these two weeks my supplements consisted of:

Morning: Optimen multi-vitamin, Optimum Fish-oil, Animal Flex joint support
Morning pre-workout: Optimum Amino Energy
Morning post-workout: Optimum Gold Standard Whey protein, Optimum BCAA’s
Lunch Pre-workout: either Amino Energy or Black Skull Bone Crusher
Lunch Post-workout: Optimum Gold Standard Whey protein, Optimum BCAA’s, Universal creatine
Before Bed: Optimum Gold Standard Casein protein

PROGRESS PICS – Morning of January 28


Weeks 3 & 4 – January 29 – February 11, 2017

During these 2 weeks my calories averaged 2,121 per day with 47% from protein, 29% from carbs and 22% from fats.

My training, diet and supplements didn’t change too much from the previous 2 weeks. I continued to workout twice on most days. However, I missed 3 of 20 workouts planned for the 2 weeks.

I had a relatively small cheat meal on Superbowl Sunday Feb 5. which consisted of some chili, chips, bread, shrimp and a few drinks. I then had another cheat meal on Sat. Feb 11 which was a large pizza, ice cream and a couple of drinks. I plan to make these my last cheat meals for a while.

Here is a summary of my calories, macros and workout split for the last 2 weeks.

During these 2 weeks my calories averaged 2,121 per day with 47% from protein, 29% from carbs and 22% from fats.

My training, diet and supplements didn’t change too much from the previous 2 weeks. I continued to workout twice on most days. However, I missed 3 of 20 workouts planned for the 2 weeks.

I had a relatively small cheat meal on Superbowl Sunday Feb 5. which consisted of some chili, chips, bread, shrimp and a few drinks. I then had another cheat meal on Sat. Feb 11 which was a large pizza, ice cream and a couple of drinks. I plan to make these my last cheat meals for a while.

Here is a summary of my calories, macros and workout split for the last 2 weeks.


SUPPLEMENTS
During these two weeks my supplements were the same as the previous 2 weeks except I added L-Carnitine in the morning.

PROGRESS PICS – Morning of February 11



Weeks 5 & 6 – February 12 to 25, 2017

During these 2 weeks my calories averaged 2,261 per day with 41% from protein, 33% from carbs and 22% from fats.

I changed a few things up this week in regards to training. My shoulder has been bugging me lately (an old injury) so I gave it a bit of a break. I continued to workout twice on most days. One day was a holiday so I had an unscheduled off day and missed one other workout.

I’ve been meaning to give up cheat meals but have struggled. I had family visiting one night and had an unplanned semi cheat meal. I then had another cheat meal on Sat. Feb 18 which was a large pizza and a couple of drinks.

Here is a summary of my calories, macros and workout split for the last 2 weeks.


SUPPLEMENTS
I started adding Universal Carbo Plus to my post workout shake rather than eating my usual pineapple.


Weeks 7, 8 & 9 – February 26 – March 18, 2017


During these 3 weeks my calories averaged 2,325 per day with 42% from protein, 33% from carbs and 22% from fats.

I did a 50 mile bike ride on Sunday, Feb 26 and then the 75 mile ride on Saturday March 4. After the March 4 ride I had several drinks and lots of food. This ended up spilling over into the next day with more eating. I also had some challenges the following weekend and had 2 cheat meals with several drinks. I ended up gaining about 7 pounds over the weekend but lost most of it during the week so my weight for the 3 week period was pretty much flat. This set me back a lot as I should have lost a bit of weight during this period rather than gaining.

I changed up my training split a bit but think I need to make some more changes. After watching some of my posing videos, I feel my back needs more definition and my shoulders need more size.

I tried training chest with shoulders a couple times but didn’t really like it. I found my shoulders got fatigued and my chest didn’t get enough work. I plan to go back to training chest & back together and keeping shoulders separate. My shoulders needed a bit of break from being trained twice a week but are starting to feel better now.

Here is a summary of my calories, macros and workout split for the last 3 weeks.



SUPPLEMENTS
During these three weeks my supplements were the same as the previous two weeks.

PROGRESS PICS – Morning of March 18, 2017


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Weeks 10 to 13 – March 19 to April 15, 2017


Work has been busy lately with year-end and I wasn’t able to track my meals consistently. I continued to prep my meals and kept my diet pretty clean during the week but the weekends were pretty busy with some drinking and cheat meals. My son had a week off so I missed my morning workouts one week.

I started going back to training Chest & Back together twice a week, shoulders twice a week and legs once on Wednesday.

Here is a summary of my calories, macros and workout split for the last 3 weeks. My weight has stayed pretty flat this month.


SUPPLEMENTS
During these two weeks my supplements consisted of:

Morning: Optimen multi-vitamin, Optimum Fish-oil, Animal Flex joint support, L-Carnitine
Morning pre-workout: Optimum Amino Energy
Morning post-workout: Optimum Gold Standard Whey protein, Optimum BCAA’s,
Lunch Pre-workout: either Amino Energy or Black Skull Bone Crusher
Lunch Post-workout: Optimum Gold Standard Whey protein, Optimum BCAA’s, Universal creatine, Universal Carbo plus
Before Bed: Optimum Gold Standard Casein protein


Here is what a typical low carb day looks like. On a higher carb day, I’ll typically increase the carb portion size in meals 1, 2 and/or 3 depending on the target for the day.

Typical Daily Nutrition, Training and Supplementation
  Portion Calories Protein Fat Carbs
7:15 am: Amino Energy  
8:00 am: Cardio or Abs – Elliptical HIIT 30 min
 
9:00 am – Meal 1
Protein shake -Gold Stan-Whey (1 scoop)            1.0            120              24                1                3
Coffee (8 ounces) no sugar            1.0              18                1                1                1
Oatmeal- Steel cut Red Mill Quick (1/4 cup)            1.0            140                4                3              25
Peanut Butter – Smuckers natural (1 tbl spoon)            0.5              50                2                4                2
Meal 1 Total            328              31                8              31
 
11:00 am – Meal 2
chicken breast (per ounce)            6.0            168              40                2                  –
Rice – Brown (cup cooked)            0.5              85                2                1              18
amino energy            1.0
Meal 2 Total            253              42                3              18
 
1:00 pm:   Weight Traning – Chest & Back
2:00 pm: Post workout shake
Universal Carbo Plus – Per scoop            1.0              68                  –                  –              17
Protein shake -Gold Stan-Whey (1 scoop)            1.0            120              24                1                3
creatine & BCAA’s            1.0                  –                  –                  –                  –
             188              24                1              20
3:00 pm   – Meal 3
Steak – Eye Round (1 oz)            6.0            294              47              11                  –
Rice – Brown (cup cooked)            1.0            170                4                2              36
Meal 3 Total            464              51              12              36
   
5:15 pm – Meal 4                  –                  –                  –                  –
chicken breast (per ounce)            6.0            168              40                2                  –
spinach raw (1 cup)            2.0              14                2                0                2
Meal 4 Total            182              41                2                2
 
7:30 pm – Meal 5
egg whites (1 large egg)            6.0            102              22                  –                1
egg whole            2.0            160              14              11                1
Onion -Large (5.3 ounce)            0.1                6                0                0                2
Meal 5 Total            268              36              11                4
9:30 PM
Protein shake -Gold Stan-Casien (1 scoop)            1.5            180              36                2                5
Meal 6 Total            180              36                2                5
Daily Total Calories & Macros        1,863            261              38            115
Percentage of Calorie intake 56% 18% 25%
PROGRESS PICS – Morning of April 14, 2017


Weeks 14, 15 & 16 – April 16 – May 6, 2017


During these 3 weeks my calories averaged 2,243 per day with 41% from protein, 33% from carbs and 21% from fats (remaining from alcohol during cheat meals). My weight was 170 on May 6th, which is pretty much where I was at the beginning of March. I’m hoping to stay on track the over the next few weeks and get into the 160’s.

I felt more focused during this period than over the past few weeks. I had cheat meals on the weekends but found it easier to limit it to just one meal. I also did a Spartan race on Sunday, Apr 30.

Training has been consistent and continued to train Chest & Back together twice a week and Shoulders twice a week as well.

Here is a summary of my calories, macros and workout split for the last 3 weeks.



SUPPLEMENTS
During these three weeks my supplements were the same as the previous two weeks.

PROGRESS PICS – Morning of May 6, 2017




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