Contest prep is an absolutely exciting, challenging, and fulfilling process, as it tests my resolve and reminds me of the need to truly be in tune with mind and body each and every day.
At this point in my prep, fat loss has predictably slowed as I inch closer and closer to lower single-digit body fat. However, with careful planning and knowing that this is the point where fat loss slows from my past experience, I am still right on schedule to peak at my stage weight of 158-160 lbs.
The past 3 weeks of contest prep have been the most challenging to date, and the modifications to my diet since my last “Contest Prep 2017” update netted me a total body fat loss of 4.2 lbs. On February 14, at 62 days out, I was 170.0 lbs. As of March 28, at 38 days out, I am 165.8 lbs.
The diet has admittedly become a grueling, yet manageable, feat, and my energy levels have been up and down as my body adjusts to the cyclical nature of my carbohydrate cycling routine—this is the price we pay to come in at peak condition. I know that carbohydrate manipulation works well for me, so I will stay the course as I strive to get leaner and leaner.
My one day carbohydrate refeeds each week have more or less become cheat days as I have used the company outings and happy hours to my advantage in upregulating my leptin levels. In fact, just last week, we had a March Madness happy hour where they kept the sushi coming. And I gladly kept on eating.
I knew from past behavior during my previous contest prep that setting up a properly anchored deficit on my low carb, non-refeed days would allow me to “cheat” on my refeed days without significantly affecting my progress in the long run. There is truth to the idea that as long as we modify our behaviors so that we are compliant 90% of the time, the 10% will not have a detrimental effect to our long-term goals.
Altering the mind is just as important during competition prep as the body changes at a rapid pace—almost daily. One of the best takeaways from contest prep is that it forces me to compartmentalize and take things day-by-day and hour-by-hour, with an attitude of positive visualization in spite of sporadic energy levels. At the end of the day, a positive attitude in the face of adversity is success in and of itself.
I have outlined both my diet and cardio adjustments below. I have made slight modifications to both my diet and cardio routine, compared to the prior 3 weeks of contest preparation.
As always, the goal for this fourth phase is to stay compliant to the new macronutrient ratios. However, I am well-aware, and accepting, of how grueling this process can become, but I like to put things in perspective and remind myself that embracing the process is all part of the fun. After all, it is completely my choice to follow through on what I say I’m going to do, put myself out there, and compete for that trophy.
38 Days Out From Competition Day – The Adjustments
Personal Statistics
- Height – 5’9”
- Weight – 165.8 lbs.
Macronutrient Breakdown for the Third Phase Beginning 03.06.2017
Low Carbohydrate Days
- Protein – 200-205 grams/day
- Carbohydrates – 95-100 grams/day
- Fat – 20-25 grams/day
High Carbohydrate Days
- Protein – 200-205 grams/day
- Carbohydrates – 200-210 grams/day
- Fat – 20-25 grams/day
Total Weekly Calories – Approximately 10,600 calories
Low Carbohydrate Days
- Protein – 216-220 grams/day
- Carbohydrates – 115-120 grams/day
- Fat – 20-25 grams/day
High Carbohydrate Days
- Protein – 216-220 grams/day
- Carbohydrates – 185-190 grams/day
- Fat – 20-25 grams/day
Total Weekly Calories – Approximately 11,400 calories
Macronutrient Breakdown for the Second Phase Beginning 02.13.2017
- Protein – 216-220 grams/day
- Carbohydrates – 153-155 grams/day
- Fat – 53-55 grams/day
- Total Calories – Approximately 2,000 calories
Macronutrient Breakdown for the First Phase Beginning 01.23.2017
- Protein – 235-240 grams/day
- Carbohydrates – 173 grams/day
- Fat – 83-85 grams/day
- Total Calories – Approximately 2,400 calories
Food
- Steel Cut Quick Oats
- White Potatoes
- Spinach (This is a “free” food – I do not include the macronutrients from “greens” in my daily allotment)
- Green Bell Pepper (This is a “free” food – I do not include the macronutrients from “greens” in my daily allotment)
- Liquid Egg Whites
- Chicken Breast – Boneless, Skinless
Spices
- Iodized Sea Salt
Condiments
- Stevia Sweetener
- Louisiana Hot Sauce
Supplements
- Coffee/Tea
- Creatine
- Branched-Chain Amino Acids (BCAAs)
- Glutamine
- ZMA, as needed, to aide in sleep and recovery
- Natural fat-burning stack
Adjusted Cardio Routine Beginning 5.5 Weeks Out From Competition
- High Intensity Interval Training (HIIT)
- 5 times per week
- Duration: 16 Minutes, Postworkout
- Modality: Stairmaster
- Method:
- 2 minute warm-up at 35% maximum speed
- 12 Iterations of the following
- 20 seconds at max speed
- 40 second cool-down at 35% max speed
- 2 minute cool-down at 35% maximum speed
- Low Intensity Steady-State Training (LISS)
- 2 times per week performed shortly after waking-up, while drinking coffee
- Duration: 55 minutes
- Modality: Treadmill on an Incline
- Method:
- Set treadmill to an Incline of 15 and a speed of 2.7
- Sustain for 55 minutes, ensuring heart rate stays at approximately 130-135 beats per minute or less
Cardio Routine Beginning 8 Weeks Out From Competition
- High Intensity Interval Training (HIIT)
- 5 times per week
- Duration: 14 Minutes, Postworkout
- Modality: Stairmaster
- Method:
- 2 minute warm-up at 35% maximum speed
- 10 Iterations of the following
- 20 seconds at max speed
- 40 second cool-down at 35% max speed
- 2 minute cool-down at 35% maximum speed
- Low Intensity Steady-State Training (LISS)
- 2 time per week performed shortly after waking-up, while drinking coffee
- Duration: 45 minutes
- Modality: Treadmill on an Incline
- Method:
- Set treadmill to an Incline of 15 and a speed of 2.7
- Sustain for 45 minutes, ensuring heart rate stays at approximately 130-135 beats per minute or less
Cardio Routine Since Beginning the Cut 14 Weeks Out From Competition
- High Intensity Interval Training (HIIT)
- 4 times per week
- Duration: 12 Minutes, Postworkout
- Modality: Stairmaster
- Method:
- 2 minute warm-up at 35% maximum speed
- 8 Iterations of the following
- 20 seconds at max speed
- 40 second cool-down at 35% max speed
- 2 minute cool-down at 35% maximum speed
- Low Intensity Steady-State Training (LISS)
- 1 time per week performed shortly after waking-up, while drinking coffee
- Duration: 30 minutes
- Modality: Treadmill on an Incline
- Method:
- Set treadmill to an Incline of 15 and a speed of 2.7
- Sustain for 30 minutes, ensuring heart rate stays at approximately 130-135 beats per minute or less
Chicago, IL – March 2017