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 […]
Body
Contest Prep 2017 – The Training Regimen
Day 1 & Day 5 – Legs/Medial Deltoids Quadriceps Barbell Squat – 5 sets x 15, 12, 10, 8, 6 reps Bulgarian Split Squat (isolated for each leg) – 4 sets x 10-12 reps Hamstrings Lying Leg Curl Machine – 4 sets x 10 – 12 reps Romanian Deadlift – 4 sets x 12, 10, […]
Contest Prep 2017 – The Adjustments: 8 Weeks Out
The past 3 weeks of contest prep have been phenomenal, and the modifications to my diet since the last “Contest Prep 2017” update netted me a total body fat loss of 5 lbs. On February 14, at 82 days out, I was 175.2 lbs. As of March 5, at 62 days out, I am 170.0 […]
Meal Prep Hacks – How to Cook Chicken Breast
One of the first things I learned to deliciously prepare was chicken breast. I use a simple searing technique that my good friend Drew (pictured to the left of me) graciously introduced to me approximately 2 years ago when he first moved into the city from the east coast. For added flavor, I also create a […]
Contest Prep 2017 – The Diet: 11 Weeks Out
I would call the first 3 weeks of competition dieting a relative success compared to prior years. From a compliance standpoint, despite having a total of 3 cheat meals in the first phase, one of which occurred 9 days into hitting all my macronutrient targets on a consistent basis, I have to say that I […]
How to Use Cardio in the Most Physiologically Advantageous Way
I want to set the record straight. Cardio, when used properly, is an effective tool for fat loss. However, we want to recognize that cardio is just that—a tool. It is only one component of your overall, physiological health—health for your body and mind. When leaning down, I advocate attempting to get away with as […]