Prep for 2014 INBA Inland Empire Classic - Roadmap to Shredsville!

Contest prep diet is underway!  My bodyweight has finally stabilized at about 151-152 lbs. after my epic 6K calorie refeed.  I was bloated for over a week, but after a week of normal maintenance level calories, my body is regulating the water retention and vascularity is increased.  This morning I woke up in the 151s.  

I have 8 weeks before my competition date of March 1^st.  As usual, I’d like to be ready 2 weeks out from the show and ease my way into it so I feel and appear strong and full versus tired and stringy.  The plan is to drop 4+ lbs., dropping my bodyweight to the lowest level ever recorded in my competition lifetime.  I want to be leaner and even more conditioned than ever before for my INBA debut.  With that said, with about 6 weeks to drop 4+ lbs, that would equate to about a 0.5-1.0 lb drop per week—totally doable!  I am optimistic that I can achieve this feat simply because I have been maintaining and optimizing my metabolic capacity the past 3-4 weeks and I feel mentally and physically normal.  

 

Beginning a cut at my current conditioning and mental health, I feel like I am in a good place as I do not need to rush losing fat.  I am currently only doing about 800 calorie burns weekly for cardio.  Today, I have dropped my calories a smidge coming off of a maintenance caloric level of:

2500 calories
150 P
350 C
55 F

Refeed @ 3200 calories
150 P
525 C
55 F

Drop in calories begin today to progress in fat loss:
150 P
300 C
55 F

Depending on how I feel by the day of my refeed, I will either keep it as is or increase it a tad:

Refeed @ 3200 (if feeling ok) – 3500 calories (if feeling shitty)
150 P
525 – 600 C
55 F

Every time I experience a week of stagnation in weight loss or visual progress, then I will drop calories by 100-200 increments via carbs at 25-50g increments.  This is my blueprint and is subject to change.  Let’s get shredded!