Hey! Looking forward to sharing the final 12/13 weeks of prep with you on here. I'll be documenting my macros, training, physical activity and perhaps the occasional physique update if I'm feeling up to it!
I'll be competing on the 20th Sept in the UKDFBA, and then 1 week later the BNBF Finals (providing the competitions still go ahead).
I estimate my stage weight to be around ~67kg (potentially even lighter), which would place me in the lightweight category.
It's gonna be a fun 3 months!
Shows pushed back 4 weeks
Unfortunately the first show I was looking at doing on the 20th September (UKDFBA) has been pushed back 4 weeks, but it's all good! I still have my sights set on the BNBF British Finals on the 27th, and if anything it gives me a chance to come in even sharper, so taking it as a positive.
This past week has been one of the most successful of prep so far. Training has been superb, and the weight has moved nicely. Hunger is higher, but as I've said that won't ever be an issue for me, and energy levels only start to dip 5-6 days into my low days. It doesn't count towards last weeks update, but also really pleased to wake up this morning at a new low of 70.2kg.
Average Weight: 71.2kg
Average Weight Loss: 0.5kg (0.66% BW)
Will implement a 2 day refeed on Thursday (rest day) and Friday (legs) this week. I'll be needing a rest day plus more carbohydrate before and during leg day to ensure I can keep my strength up and maintain as much size as possible.
11 weeks to go, see you next week.
Weekly Update - 11/12 weeks out
Following last weekends 3 day refeed, I've had a really good response, seeing an average weight loss of 0.8kg, and a new low weigh-in this morning of 71.1kg.
Energy & hunger levels were great for around 4/5 days following the refeed, then dipped low again on the Friday & Saturday, but stuck with the macros and came out of the week extremely positive. Average numbers: BW: 71.7kg
0.8kg (1.16% of bw)
My fingers are very tightly crossed that we can get back training in the gyms this month, it will come as a great boost for the final stretch when it's most needed!
This week I'll be hitting 1,850 kcals and keeping steps at 15k. I also plan on doing around 4/5 low days, followed by 2 high to maintain training performance and maintain muscle as body fat gets lower.
So for the first post I'll provide an overview of where I'm currently at.
I began prep at ~84kg 19 weeks ago, with an energy intake between 3,800-4,000. The first week of the diet this was dropped down to 3,200, and since then I've made weekly adjustments to keep the weight moving. Leading me to where I am now!
Any questions on nutrition, food choices, training, sleep, supplements, refeeds just drop them here for me! 😊