Jaime Filer - Diet and Training

I have competed 10 times and each competition has been a little bit different. If weíre being completely honest and candid, then Iíll admit that for my first 8 shows, I did not have an off-season nor an on-season.

I started my first diet at 11 years of age, and had full-blown anorexia by 15. For some (dangerous) reason, I thought it would be a good idea to get into bodybuilding when I was 17, and did 8 shows in 2 years.
I was eating only enough to sustain my workouts and studies, and maintained 5% bodyfat by only hovering between 95 and 105lbs (at a height of of 5í7Ē).

At 19, I made the best decision of my life, which was to seek help, and recover form the disorder that had stolen my teenage years from me.


Jaime Filer

Jaime Filer

I spent the next 2 years putting on about 65lbs, and training harder than I ever have. I guess you could say that was my first real off-seasonÖ the ďSee FoodĒ diet Ė See Food, Eat it. All kidding aside, I did a show at 21, and placed last because my conditioning was the worst in the line-up. After that show, I put on another 50+lbs (again, by eating anything and everything I saw), but this time, I didnít have the luxury of being 5% bodyfat. My weight climbed to 180lbs. It was then that I sought the help of a professional contest prep coach because I realized that I had no idea what I was doing, and eating everything I saw wasnít helping my physique.

He dieted me down from 180 to 145 by using an approach called ďIf It Fits Your MacrosĒ or ďIIFYMĒ for short. Essentially, Iím given a set of macronutrients to use; for example, 150g of carbs, 150g of protein and 40g of fat per day. Iím allowed to eat whichever foods I want, as long as at the end of the day, the macronutrient ratios remain within the range I was given. After I competed this year, my coach transitioned me out of the diet by slowly raising my macros. He started by giving me an extra 10g of fat per day, and Iím currently waiting for the next bump.



This diet has been the most effective for me has been IIFYM (mostly because I donít consider anorexia ďeffectiveĒÖ thatís a joke, people), because itís taught me moderation. I canít inhale a pint of ice cream, but if Iím craving sugary carbs, I can portion out a moderate amount, and still stay within my macros.

The least effective diet for me has been a carb restrictive one. Iím 25, long, lean and full of energy. I cannot run on low-carbs, and donít enjoy foods that are high in fat. Because Iím so high energy and my workouts have such high intensity, I found that I was more sluggish on low carbs than on higher carbs and lower fats/proteins. As I get older, I know Iíll become more carb sensitive, and wonít be able to get away with the calories Iím on now because my metabolism will be slower, but in the meantime, I have every intention of milking this stage!

A favorite recipe: Mini Whey Cake/Brownie
45g pancake mix
20-30g whey
Sweetener
Baking Powder
8g sugar free jello pudding
2 egg whites
Bake at 350 for about 10-12 minutes, or until you stick a toothpick in and nothing turns up on the toothpick.

My weight training program changes every 6-10 weeks, depending on how my body and strength and responding. Contrary to what a lot of people do, I keep lifting heavy while Iím dieting. My coach believes in trying to hold on to as much muscle as possible, even while in a caloric deficit, so Iím lifting at 85-90% of my 1 Rep max, as close as 2 weeks before a show. This is all done with perfect form and technique, so as not to jeopardize my bones and joints, of course. My favorite routine would be the Power/Hypertrophy split: 2 days of Upper Body and 2 days of Lower Body per week. On power days, youíre lifting heavy (4-6 reps), and on hypertrophy days youíre lifting in the 8-12 range. You never have to sacrifice muscle strength or size, and youíre hitting all bodyparts 2 times per week, which is ideal to preserve muscle mass while dieting.

The best ways of following me/getting in touch with me is online:
YouTube channel: Jaim91
Twitter: FrigginLean


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