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Comp Prep update

I recently announced that I have signed up to compete at an I Compete Natural (ICN) competition and I am throwing together a quick Comp Prep Update. Originally scheduled for this coming weekend hosted in Caroline Springs the event was cancelled and I have registered for the State Championships to be held on 7 October in Hoppers Crossing.

When I first registered I had around 6 weeks to drop from 91kgs to the 76 – 78kg weight, which would have seen me reach the 5% body fat ratio. For the first few weeks I went on a crash course diet. Instantly cutting out sugar, bad fats, carbs and eating low calorie high protein meals while sticking to a 1500 Calorie diet saw me drop almost 1kg a day.

My diet also consisted of taking my training up another notch to ensure I was in a calorie deficit through expenditure of energy and not undermining my bodies ability to repair by starving it of the nutrients it needs. The promotion of starving yourself into a calorie deficit in order to lose weight does work but it also requires you to have a firm understanding of what vitamins, minerals and overall nutrients you need to do it safely, a skill not many have. Therefore, it is a lot safer and easier to just increase your energy expenditure while maintaining your body’s metabolic weight.

Clean Eating

Dropping from 91kgs to 82kgs is no easy task but not exactly impossible and quite easily achieved if you follow a healthy diet that involves cutting out sauces, condiments and high calorie low nutrient food. Doing that alone will see you lose weight within the first few days.

It does take a little bit of self control especially if you have a family and avoiding the party pies and chicken nuggets can be a hard challenge, but just remember. If what you’re putting in your mouth doesn’t benefit you, than don’t eat it.

With the comp being cancelled and work already put into hitting this weight level, I made the decision to move to maintaining my current weight. Try to build more muscle focusing on weaknesses by balancing calorie intake with nutrients and training. For the past 6 weeks I have been able to retain bouncing between 82 and 83kgs while also growing some further muscle mass and developing muscles that aren’t to the same level as others.

Sitting at this weight will make it a lot easier to cut back and reach the 76-78kg goal and allows me to come back from mistakes that may occur over the next 18 week period.

Comp Prep update

Change in Weight loss Strategy

With more time up my sleave gives me a greater chance of meeting the end goal as the initial 6 week period relied heavily on me to meet the low calorie diet and increased training. 18 weeks out from comp is a long time and the crucial point will be 16 weeks where I can plan a gradual weight loss of around 1.75 to 2kgs a month.

This helps with mentally remaining on track and not succumbing to sugar cravings or those extremely calorie dense chicken nuggets and party pies my kids love to eat, now I can steal one or two and pretend I didn’t.

Supplementing my diet with my own amino acid packed protein powder and powering through each workout with my own pre-workout will be a great support over the next few months. You can pick up some for yourself over at my online store. If you’re looking for some advice around how you can cut calories from your diet you can check out my Smart Dieting Hacks to help you on your journey.

As a caring and hands on dad, Simon devotes himself to his family, career and health.

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