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.

Jure (22 years - Juniores and fitness tall category) 

He started easy dieting in February @ cc 280g protein/300-350g carbs/50g fat with no added cardio at a starting point of 104 kg.
The really "digging" point started around 5-6 weeks weeks out. He has relatively slow metabolism, so he had 3 days @ 280/70-100/40 and 1 day carb up @ 280/300-350/40 with a 45-60 min cardio training 5-6 times per week. The shape he has reached for his 1st competition is awesome and will be ready to battle for the first places.

Matej (36 years - athletic small category) 

Matej came to me only 6 weeks out when his weight was 84kg @ cc 7-8% bf. He has not been sure to compete this year at the beginning. Last year he won a fitness and an overall fitness title in Koper. This year he gained an awesome amount of muscle so he will compete in a heavier category.
He started @ 220/200/40 with refeeds once a week on 220/450/40. The first 2 weeks he did little cardio, around 45min 3 times per week. The last 3 weeks we really dig at the same macros, but we added more cardio. He had 5-6 times per week 60 min. The final shape is extreme.... At 79-80kg, he's shredded to the bone:)

Filip (25 years - fitness small category) 

He started dieting in February @ 180/250/40 with a bodyweight of 74 kg. His journey was a little strange this year as you will see. The refeeds were added in regards of the feeling he had. In April we increased the calories to 180/350/40 according to the good shape, but later we had realized that the shape is not good for a 6 weeks out period so we lowered once again @ 180/230/30 with the refeeds once a week @180/500/40. Cardio training was done 2 times per week(45 minutes).
Two week ago we realized once again that the shape is not at the desired level, so we started really hardcore digging @180/150/30 with 45-60min cardio per day. The improvements were awesome, so he will be in a perfect shape for the 21st of June.

Katerina (38 years - bikini and figure category) 

She is the first female I prepare for the competition. The genetics for gaining muscles in this girl are astonishing. She came to me 6 weeks out. For the last year she didn't even train with weights, but she was doing a lot of cardio training(spinning) and trx. Working in a gym as a spinning, fitboxe and trx instructor, this activities are on a regular daily basis for her.
So, she started training with a full body routine (3 times per week-doing tons of hip thrusts,lunges and squats) 6 weeks out and started dieting at cc 1800-1900 kcal (for a woman quite a large quantity of food :)) At the final stage(the last 3 weeks) she has been 3 days @ 140/70/50 and 1 day carb up @ 140/300/50. The cardio training was around 4 times a week 30-40 min. The most interesting thing is that she started dieting @ 64 kg, now she has 62-63 kg...... But the overall look is 100% different. Her leg, abs and gluteus circumferences went down dramatically and she is in incredible shape.


Adil (33 years - fitness tall) ---->prepared by my friend Matevž, who is also a student at the University of sport science in Scotland

Here is Matevž's description of Adil's preparation:
''Adil started his contest prep in January at 103kg and with relatively high calories. He started with an impressive intake of 4500 calories and 270g of protein and ended up at 3000 calories while keeping dietary protein unchanged throughout the whole prep. In 24 weeks he’s slowly dropped 14kg while maintaining strength on all of the given exercises. Total training volume was systematically reduced over time with small adjustments to training frequency and volume per session in order to emphasize training intensity. On the note of cardio, encouraging spontaneous activity throughout the day (less sitting, more fidgeting) was sufficient to keep fat loss from stalling even at higher calories. Adil is now sitting at 89kg, ready to show the results of his hard work.''


And me?:)
I have written a lot, regards my preparation in the previous blogs,but here's once again a short resume:
Till the end of February: 180-200/600-650/70-90  (83kg)
Whole March:200-220/350/50-60
Whole April and May:220/250/40
The last two weeks I've been reverse dieting (76kg). I'm adding 25g of carbs to my daily intake every week,so right now my intake is 220/300/40.
In the whole dieting i had only 3 refeeds (two ''3 day at 450-500g of carbs'' and one ''1 day at 600g of carbs'')
No cardio needed,only weight training 5-6 times per week.

That's all for today. Next week is the ''peaking week''. As I wrote in my previous blogs I do not make drastic changes in the last week. I prefer front loading the carbs, starting 3-4 days out with higher intake, and then lowering them close to the competition day. Some of the athletes are in the limits of weight for the category,so for'em I will make a normal 2 day carb loading.