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Hi All,
I think I'll blog my prep this time. Here are some cliffs on myself and 2015 success.
I'm 33, lifetime drug free natty.
Competed in 8 Natural shows. Finished top 3 in them all. Won 2 states titles and aiming for a 3rd.
I went from October 2008 to September 2015 without competing. I did train the whole 7 years, I've trained for 13-14 years, never had a week off, and i'm not a person who is "just getting back in to it" - i've always been into it, and just chipped away.
I weighed 82kg on stage. the absolute lightest I weight in prep was 80.0kg. I carb loaded on the following over 3 days;
day 1 - 900g
day 2 - 650g
day 3 - 400g
I was lean enough and to be honest, I could have eaten more carbs. I see dudes are scared of carbs, but I think the goal is to be genuinely lean enough to be able to not ruin yourself and of course not use drugs to ruin things.
I get an ISAK approved anthropological test every 2 weeks from around 12 weeks out to effectively track skin folds. Again another way to analyse fat loss.
I don't like the "look in the mirror" approach. It's primitive and not accurate. How can you see an improvement from 1 week to the next as a natural you won't, you could be very much stagnant in your weight loss but in your head you might think you look heaps better. So, I track daily weight, and ISAK Skin folds for evaluation of progress.
Dieting approach is to track macros. I dont do IIFYM, usually they don't consider food composition whereas I do. I'd not eat what I consider to be low grade foods, I do make the conscious effort to consume more quality foods.
As of this Sunday I'll begin tracking my macro's to as close to 100% accuracy as I can. 350g Cho, 230g Pro, 80g fat (maybe these numbers)
I'll weigh myself daily, then calculate my average weight every Friday so see what my average weight is. It should drop weekly by around 0.2 or 0.3kg (half a lb). When the weight loss stops, I'll drop the carbs and/or fats slightly and that should see a weight drop the following week.
I pay good money for a very good training program. 6 week phases that get progressively harder, meaning my overall energy output per week gets higher again making weight loss more achievable. I track everything in the gym, I count reps, weight and graph it all. I track rest periods too. I aim to beat the previous weeks efforts, but that is how the program is set out.
I do work in the supplement industry and have done for 9 years. I emigrated to Australia to work in the supplement industry with Nutrition Systems, probably the biggest wholesaler outside of America in supplements. I don't work for Nutrition Systems now, I moved into Operations for one of the biggest supplement chains in the southern hemisphere and one of 2 dominating businesses in Aus.
I don't take many if any supplements. i do use whey protein - doesn't have to be WPI. Anything between 70% and 95% protein per scoop is fine. I do take pre workouts, prefer informed choice tested brands. usually got ON Gold Standard Pre or BSC k-Os. I only use them for the caffeine. I often take a magnesium di-glycinate at night time.
comp2.jpg
anb1.jpg
winner.jpg
iain .jpg
I think I'll blog my prep this time. Here are some cliffs on myself and 2015 success.
I'm 33, lifetime drug free natty.
Competed in 8 Natural shows. Finished top 3 in them all. Won 2 states titles and aiming for a 3rd.
I went from October 2008 to September 2015 without competing. I did train the whole 7 years, I've trained for 13-14 years, never had a week off, and i'm not a person who is "just getting back in to it" - i've always been into it, and just chipped away.
I weighed 82kg on stage. the absolute lightest I weight in prep was 80.0kg. I carb loaded on the following over 3 days;
day 1 - 900g
day 2 - 650g
day 3 - 400g
I was lean enough and to be honest, I could have eaten more carbs. I see dudes are scared of carbs, but I think the goal is to be genuinely lean enough to be able to not ruin yourself and of course not use drugs to ruin things.
I get an ISAK approved anthropological test every 2 weeks from around 12 weeks out to effectively track skin folds. Again another way to analyse fat loss.
I don't like the "look in the mirror" approach. It's primitive and not accurate. How can you see an improvement from 1 week to the next as a natural you won't, you could be very much stagnant in your weight loss but in your head you might think you look heaps better. So, I track daily weight, and ISAK Skin folds for evaluation of progress.
Dieting approach is to track macros. I dont do IIFYM, usually they don't consider food composition whereas I do. I'd not eat what I consider to be low grade foods, I do make the conscious effort to consume more quality foods.
As of this Sunday I'll begin tracking my macro's to as close to 100% accuracy as I can. 350g Cho, 230g Pro, 80g fat (maybe these numbers)
I'll weigh myself daily, then calculate my average weight every Friday so see what my average weight is. It should drop weekly by around 0.2 or 0.3kg (half a lb). When the weight loss stops, I'll drop the carbs and/or fats slightly and that should see a weight drop the following week.
I pay good money for a very good training program. 6 week phases that get progressively harder, meaning my overall energy output per week gets higher again making weight loss more achievable. I track everything in the gym, I count reps, weight and graph it all. I track rest periods too. I aim to beat the previous weeks efforts, but that is how the program is set out.
I do work in the supplement industry and have done for 9 years. I emigrated to Australia to work in the supplement industry with Nutrition Systems, probably the biggest wholesaler outside of America in supplements. I don't work for Nutrition Systems now, I moved into Operations for one of the biggest supplement chains in the southern hemisphere and one of 2 dominating businesses in Aus.
I don't take many if any supplements. i do use whey protein - doesn't have to be WPI. Anything between 70% and 95% protein per scoop is fine. I do take pre workouts, prefer informed choice tested brands. usually got ON Gold Standard Pre or BSC k-Os. I only use them for the caffeine. I often take a magnesium di-glycinate at night time.
comp2.jpg
anb1.jpg
winner.jpg
iain .jpg
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