Off season quick report

Hello. The off season is going quite well...the energy boost I have these days is just phenomenal,I would like to have it all the off season,but I know it will disappear sooner or later,so I am taking the advantage to train at a very high volume and eating around 4000 kcal per day. I gained 5 kilos from the stage,not quite optimal but I have never been worried about my body fat,maybe because I burn it so fast.

The day of the GAME - Before / After

Here we are....It's been nearly a week ago, but I have found the motivation and time to write an article about the IBFF competition of 21st of June only now.
In general, we had really a great day with great results, and most important, we really enjoy all the team work and support of our friends and family members.

Last week - Let's start the loading phase

Today (Wednesday) I've started my carb loading for the Sunday's competition. Yesterday I've also started drinking a little bit more (usually I drink around 6 liters/day, now I increased the water to 8-10 liters/day). In

Everyday journey lifestyle

My day starts around 9-10 o'clock AM. On a diet for the competition, I do not start my day with a breakfast, but only with a cup of green tea, a lot of water and sometimes some creatine. I use a little intermittent fasting, so I eat my ''breakfast'' around 12-01 PM. This approach helps me a lot to feel less hunger during the day.....I'm practically hungry only when I come home in the evening after work. Usually I eat my special cake ''protein tiramisu'', sometimes protein pancakes or only oats with some whey protein powder. Immediately after breakfast, I prepare all my meals for the work.

The world of macros

In this blog report I will talk about the preparation journey of my athletes, so you'll see how much different we are, according to macros and cardio training.

It's just another leg day....12 days out - VIDEO

Workout plan / Preparation update

In the previous threads I mentioned that I use a '' legs_push_pull '' training sheme. The workout is suddevided in a total of 9 days. Here's a short description:

Power

The power while dieting tends to decrease, but if you optimize your weigh training program (appropriate volume,frequency and intensity) the power will barely go down......if will. I personally note a cc 3-5% decrease. This year example:

3-2-1---->Reverse

The last 3 days I had a moderate refeed. I rised my carbs up to 400g/day, and from today, I'll be raising'em by 25g every week, so this week I'am on 220g protein /275g carbs /40g fat. At the moment my scale says 76,5 kg (after a carb load) and it is perfect. I've never been in this condition(gluteus are coming out) at this weight.

Quick recipe - Protein, low calorie tzatziki sauce

For a lot of us (meaning in particular fitness boys and girls) is time of dieting for a summer shape....or even for spring competitions. We all know the tzatziki sauce. Usually you find it in kebab, gyros and other greek dishes. For the addition to chicken breasts is perfect in all the ways.

Coaching

Coaching someone (even yourself) for a competition is a great experience, but also a big responsability. The clients must totally trust a coach,otherwise the stress and the final results will be below the

Progression---> 4 weeks out (the art of balanced shape)

Today's check out - very flat,no carb load since 17.5.

Training buddies,bodybuilding spirit,the will to contest,.......all in one @ Sport & Fit Gym

I think that the best motivation in a sport like bodybuilding,powerlifting,...are the training buddies and all the sport spirit surrounded in the gym that somebody trains. I consider myself lucky to have so many great

Loading madness

Today's CODE: 200/600/40 !!

I usually have my carb up days on sunday (my free day of training).....so I have planty of time cooking different types of high carb food. Here are some dishes from today's ''600g carb day'' :)

Supplements

I've tried several nutritional supplements over a decade, some of 'em are still in my repertuar, the others are in the ''trash can of history'' :)

The pump !!

Today I'll show ya' an example of my ''high rep'' legs workout. I have recently added high rep days in my routine, and I'm really enjoying them....you know the Arnold's quote...the pump...like coming..:)

Flexible lifestyle

As I mentioned several times, I like a flexible approach of eating, even on a diet. I used to have typical bodybuilding meals(and approach,like eating every 2,5 - 3 hours) for the first 10 years of my fitness journey, then I saw that several very successful athletes had completely different methods of eating/training, and were

Cardio?

I'm not a particular fan of cardio training in terms of muscle development and fat burning. I use it (on me & my clients) something like a ''spice'' is used on food, so I use it as less as possible. In the journey of the preparation I use it usually in the begining of a ''final cut'' (10-5 weeks out), or if I ''feel late'' in ''cutting''. I do

Pancakes & lifting weights !!

I usually start a day with a later breakfast (around 12-01 PM)......so there I have a little intermittent fasting approach. Usually I have a low carb breakfast (round 400-500 kcal,50-60g carbs), I discovered that I feel less hungry If I don't rise my insulin levels too much in the first part of the day.

Push weakness

Today I did my push-power workout. This year I haven't improved at all my press exercises. I think that my 2 months stop in september and october made me stagnate, but strangely didn't impact on my legs and pull movements at all.

Monday '' backbreakin' ''

Basically, I use different training splits / methods all over the year (upper lower split,full body,...). Currently I have splited in ''legs-push-pull''. I also have my workout split in 3 different repetition ranges: heavy (10-3 reps),medium (12-6) and high (20-10). In workouts with higher rep ranges I don't use as many basic

The endless question:do it or not to do it?

I've been slinging around to start writing a blog quite a lot of time, but like always in my case, dieting always starts ''moving my brain'':)
My rules of eating & training can be described in a few words: basic movements / flexible dieting / simple ''no broscience/bullshit'' approach, which i also apply on my clients.