Flexr6 Comp Prep Report 18/2013 28JUL
49 days to go – INBA Lifestyle Classic
56 days tp go – INBA ACT
63 days to go – INBA NSW
Another interesting week with competition preparation. Managed to drop 900gms in bodyweight and reduce my waist by 1cm. Still having high calorie days through a high volume of almonds – these will reduce to 1 -2 days next week in an attempt to accelerate further fat loss.
Training has been fantastic with all lifts still increasing and maintenance of muscle size (see measurements below).
Cms & Kgs
Weight 77.9 (-0.9)
Waist 82 (-1.0)
Arms 41.5 (0)
Calf 36.5 (0)
Chest 116.5 (0)
Hip 83 (0)
Thigh 51.5 (0)
I will go extremely hard on my diet this week by dropping most days below 1200 calories (including protein shakes). I will include 2 x high carb days to trick the body and promote further fat loss. I will be in the 76-77kg range next Sunday.
Competition Preparation Tip: If you are dieting hard and gain weight over a 2-3 day period this is just water/fluid retention. Do not panic or stress about this. In fact, it is your bodies way of repairing itself when something is wrong. Holding water up to one week out from competition is beneficial for strength gains and muscle preservation.
If you are considering competing in 2013/14 please send me a PM on Facebook or a message through the Flexr6 contact page I will respond to you in 24hrs!
Founding Director of FLEXR6 Fitness Solutions and a natural bodybuilder for 37 years. Ken is based in Australia and currently competes at the international level. Ken is a current PNBA Pro, INBA Hall of Fame Inductee, INBA PNBA Global New Zealand President, INBA World Ambassador, multiple Asia Pacific, Natural Universe & Natural Olympia gold medallist, Competition Preparation Coach, writer for Iron Man Magazine and has competed in 138 INBA shows! Ken is also a qualified Personal Trainer & Nutrition Coach. Read more about Ken or get in touch via the contact form.
