Scott just finished up a 16 week long prep which ended with a 1st place trophy at his FIRST bodybuilding competition this past Saturday. He took first place in his class & third overall in a competitive show. Couldn’t be more proud of his work !!
A little bit of background on the prep ..
Scott came to me weighing about 208 lbs or so. Body fat % was probably 16-18% if I had to guess. He was consuming 4,000 to 5,000 calories or more per day during his pre prep bulk.
Here’s one of the many benefits to getting your caloric intake up this high during bulk phase ..
You train your body & metabolism to process this many calories. Your body gets used to taking in 5k calories per day & your metabolism speeds up to compensate. You’re maintaining your homeostatic weight while eating way more food. All the while recovering & growing more because you’re fueling your body properly.
This allowed us to begin prep EATING GOOD. I often incorporate calorie/carb cycling into my programs. Especially for weight loss. So our low days were about 3,400 & high days 4,200 calories to begin the prep.
As the prep progressed we decreased caloric intake slightly, but they never dipped below about 3,000 calories.
Let’s chat about carbs real quick .. Everyone processes carbs, & food in general, very differently. Scott was consuming a lot of carbs during his bulk & told me that he wasn’t very carb sensitive at all, so we kept his carbs high throughout prep. Consuming 300-400g daily until we got near the end.
Training wise we did a lot of volume throughout prep of course, but we also trained heavy still as well. This is a mistake that I think a lot of guys make. When they begin prepping for a show they cut off all heavy main movement work & begin doing all light accessory work for volume. I believe in continuing to train heavy, especially a heavy main movement daily, throughout prep to maintain that hard look & keep size. About 4-5 weeks out we then drop the heavy main movement & incorporate even more volume work.
We utilized a number of different variations in our training. Drop sets, time under tension, supersets, giant sets etc etc. Our accessory work was completely bodybuilding based.
Cardio wise we started slow & increased intensity & volume as we progressed. Mixing it up between bodyweight lunges, stairmaster & HIIT sprints.
About 6 months prior to prep Scott had completely snapped his leg. Making it difficult to train legs at all. Naturally he had a little bit of a deficiency in his legs versus his upper body physique wise. So as the prep progressed we began leaning more heavily on lunges, weighted lunges in specific, for our cardio to help kill two birds with one stone. Beef/tone his legs up while serving as our cardio as well.
During peak week we did not use any diuretics or water pills to dry him out. I’ve used them in the past & have not been a big fan. They’re really hard on the body & often lead to a “flat” look on stage.
What we did to shed some water weight the final week was sodium & carb manipulation. We sodium/carb loaded & then began incrementally bringing them down over the final week. Eventually loading them back in heading into the show.
Scott ended up stepping on stage weighing in the high 180’s. Down from about 208lbs on day one of prep. As you can see in the pics, he maintained a ton of size throughout the process. Which is a direct result of being able to keep his caloric/carb intake so high throughout prep.
Scott is now in the process of ‘Reverse Dieting’. This is when you begin incrementally increasing your calories every few weeks coming off of prep. You can’t hop from let’s say 3,000 calories immediately back to 4,500 calories after prep.
Well, you can .. But you’ll begin adding fat on very quickly. In order to limit fat & maximize muscle you wanna slowly increase your calories coming off prep. Adding in 200-300 calories every few weeks depending on how your body reacts.
Couldn’t be more proud of your discipline & drive over the past 16 weeks Scott. It was a pleasure working with you !!
Here is a quote from Scott recapping his experience throughout his first prep & working with me. Appreciate you brotha !!
“So before I started prep with you I knew it would be one hell of a ride because prep is no joke. I am glad I stayed 100% dedicated to your nutrition plan and I wouldn’t ever go back and change anything or ask for another coach. It was a blessing to have you coach me through my first show. Not only are you a coach but man I feel like we became friends even though we live pretty far from each other. Sometimes when I was down and tired and felt like I looked like shit you’d always tell me I’m looking great and I’m going to kick ass and to be honest sometimes I lost faith in myself as I saw other guys looking big and ripped but you were so motivating that I never wanted to give up I just remembered that life ain’t easy and I really trusted your plan because you are very educated and have the knowledge that will lead to success. Appreciate everything homie.”