Well it looks as if today will be a double upload day. With school and finals going on, I somehow failed to upload my bi-weekly competition progression at 18 weeks…..
While my mentality may (and at times will) change as prep continues, thus far, this prep is the easiest by far. I went into this prep with a different approach compared to those of the past. I basically prepped for this prep. I reverse dieted for months which allowed me to get my metabolism back to where it needed to be in order to start cutting with a relatively high macro-nutrient count.
So let’s catch up…..
My training and nutrition remain the same as my last check-in. Training focuses on Olympic Lifting and compound lifts 4 days a week, with 2 of those workouts followed with 10:00 of HIIT training. I do 2 to 3 solid ab workouts a week that are generally 10-15 minutes long (unbroken). At this point my cardio consists of moderate intensity on the treadmill or eliptical prior to my workout for 10-12 minutes. I have one day a week that I focus solely on accessory work (full body) and this leaves me with 2 rest days. One of these days I typically take a complete off day and the other is used for active rest (an outdoor run or hike).
My nutrition usually consists of 5-6 meals a day. My post workout meal is the largest, along with breakfast, lunch, dinner and 1-2 snacks. I choose whole foods and my grains consist of oatmeal and rice. I avoid gluten and my sugar intake is from natural sources, fruit and the occasional tsp of honey.