Pre comp

[Ryan]

The time is finally here.

Time to shed unwanted bodyfat to show off muscle I have acquired over the years on stage.

Currently about 20 weeks to show day

Normally I do not start contest prep this early. But I learnt that it would be easier to get there earlier then to struggle in the end. If I progress too quickly, it is always wise to eat up or perform less cardio. If, however, I do not make it in time, it would be stupid to perform tremendous amount of cardio last minute, sacrificing hard earned muscle

When it comes to pre contest training, we do not shift from eating ample amount of food to eating literally nothing the next day.

Our body needs to adapt. So, I have given my body sometime to adjust before I really shift into fat burning mode. Which usually takes 3-4 weeks before you notice any changes to your physic.

The first week of my prep is sort of an introductory phase to allow my body to adapt to the changes.

I still ingest the same amount of carbs for the next 3-4 days as I would off season but the cheat meal/junk is definitely eliminated.

Day 5-7, I would gradually decrease my carbohydrate intake

week 2, I would start performing low impact cardio - power walk , 3 times a week 30 minutes after training to get my body in the groove.

week 3, I suppose at this stage, I pretty much has reached my pre contest mode

with daily diet plan as below

Meal 1 3/4 cup oats + 2 scoops elemental WPI/WPC chocolate protein shake + 5 almonds + 1 serve elemental BCAA + 5g Glutamine

Meal 2 2 cans tuna in spring water

Meal 3 Grill lean chicken breast + 1 cup brocolli + 10 almonds

Meal 4 2 scoops elemental WPI/WPC vanilla protein shake ( I like to switch around flavours just to get variety) + 150g baked sweet potatoes + 5g Glutamine

half hour before training - 1 serve thermofuel

Training

Post workout meal - 1 scoop Athelete advantage ( this is a sure treat for me, lemon!) and 1 scoop elemental hydropro protein shake (double whammy, another treat) + 1 serve elemental BCAA + 5g Glutamine

Meal 5 (an hour after post workout meal) - 100g baked sweet potatoes + 200g lean beef + 1 serve rocket salad ( I love this green although it takes awhile to get used to it)

Meal 6 1 scoop WPC/WPI chocolate elemental protein shake + 1 scoop WPC/WPI Strawberry elemental protein shake 5g glutamine

I will follow this diet plan for the next 4 weeks strictly

Then I will assess my body and incorporate more carbs and cardio depending on how I look

Stay tune!

[IGTTO213]

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