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.