Contest Prep Update - 5 Weeks Out & 9 Weeks Out!

Down -0.6 lbs. vs. Last Week -- 151.0 lbs. flat!

Fun with Corn Pops on Refeed Day -- I <3 Flexible Dieting -- It Doesn't Even Feel Like Prep!

I'm still waiting for signs of glute & ham shreds to appear, and though I only have 5 weeks out from a possible warm up show, the 2013 NPC Excalibur Championships, I must be patient!  I'm now doing 20 minutes total of HIIT cardio per week; I may up the ante and do 30 minutes this week and dropping fats by 10g to keep the fat burning accelerated.

If the glute shreds begin to appear by 3 weeks out from the Excalibur, I'm going in.  Then all I have to worry about is depleting and "drying out."  As a natural bodybuilder, I will not focus on any magic tricks like dropping sodium, dropping water, taking diuretics, or potassium loading.  Dr. Layne Norton has made plenty of videos and provided plenty of empirical data on how unhealthy and even ineffective those methods are. As long as I focus on getting leaner and leaner, then "drying out" will come.  Less fat means less water retention.  The strategy is keeping it simple and no tweaking.

I'm going to feel it out, but macros may stay the same or I may drop it by 30g carbs, or 10g fat (~100 calories):

Regular Day Macros - 2150 -2300 Calories

230g Protein

200-230g Carbs

40-50g Fat

Refeed Day Macros - 3000 Calories

230g Protein

400g Carbs

50g Fat

My training continue to be strength focused.  I seldom train above the 12 rep range per set.  It's funny how I used to believe that high reps/light weight is for burning fat and cutting.  Training heavy was what built this physique, and training heavy is what will keep the physique thick and strong when I'm cutting.  Last year, I overtrained and overdieted and appeared thin, felt weak, and overly fatigued.  I was stringy.  I want to step on stage strong, dense, and conditioned.

Cardio will be minimal and only HIIT-style.  LISS and long periods of cardio does not promote muscle retention.  I will burn fat in the best method that I believe in, and that's with heavy resistance training.  I'm going to lean on one of my greatest inspirations again, Dr. Layne Norton.  He believes a diet should have 3 main goals, as mentioned on SimplyShredded.com:

1. Spare as much muscle mass as possible.
2. Lose as much fat as possible.
3. Not cause the person to lose intensity in the weight room

I feel like I am accomplishing just that during this year's contest prep, so I keep trucking on!