Team Flexr6 Comp Prep Report 20/2013 25AUG13
21 days out – INBA Lifestyle Classic
28 days out – INBA ACT
35 days out – INBA NSW
With only 3 weeks to go I have had some pleasing results over the last fortnight (see data below). The waist is coming down as expected at about 1cm per week, hips are down 1cm and all other muscle groups have held their size – quads even grew a little during this period.
Weight 76.3 (-1.7)
Waist 79 (-1.0)
Arms 41 (0)
Calf 37 (0)
Chest 116.5 (0)
Hip 82 (-1.0)
Thigh 52 (+0.5)
All other bodyparts have held their size. I attribute this to four key factors:
1. Bioflex Jointz has greatly reduced the inflammation and soreness in my joints (elbows & knees) and has allowed me to turn back the clock 3 years and to train heavy again
2. Training heavy with compound movements has kept my muscle mass intact. This is evident through the increase in poundages/reps on every bodypart every workout and the maintenance of size for most bodyparts.
3. Bioflex Creaflex, Glutaflex, Biocharge & Biofurnace have allowed me to intentionally hold more water in the muscle. This has allowed me to lift heavier for longer periods.
4. Nutrition has tightened up significantly this week – a harsh day on Sat 24 August saw the stomach flatten right out, details below:
25g Oats/psyllium husk (1 tsp)
80g Mandarine
80g Cherry tomato
80g Cherry tomato
80g Cherry tomato
250g Egg white, cap, mush, chill, herbs, ses
250g Strawberries
125g Cherry tomato
125g Cherry tomato
25g Oats/psyllium husk (1 tsp)
100g Banana (pw shake)
250g Salmon
This day totalled 1006 calories in food. I also added 377 calories via the Bioflex supplement program listed below:
3 x 30g Biofurnace
1 x 20g Biocharge
4 x 1 Ripped
1 x 3g Creaflex ATP
1 x 3g Glutaflex
1 x 1 Alpha
1 x 1 Sports Vim
1 x 1 Fish Oil
1 x 10g Alcar Pro
1 x 5g Jointz
Flexr6 Comp Prep Tip: When the alarm goes off at 4am, spring straight out of bed – this is a new day, with new focus, new drive and new success!
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.
