4 weeks out, Septemeber 24th.
Body Composition:
Weight: 235.8 pounds
Body Fat: 3.6%
Diet: Look like the carb rotation works
and I am down an amazing 1% in body fat! I will keep up with it, but
will add some more carbs between the refeeds for energy.
Supplements: All the same from the
previous weeks.
It is hard to believe that it has
been 10 weeks since I started the contest prep, and there are only 4
weeks to go. In fact, it's 3 weeks because I last week of the prep is
reserved mostly for the changes in the diet and the volume of
training is substantially smaller.
With the carb rotation introduced
last week I have lost and additional 1% body fat, which is impressive
when the body fat percentage is already very low. However, along with
that came a terrible state of exhaustion that pretty much slashed my
intensity at the gym in half (I have literally had to drop my weights
to as low as 50%). I am really concerned about this change, as my
main goal right now is to preserve size (at 6'2 I really shouldnt
drop my weight too low, as my shorter and bulkier rivals will simply
wipe me out onstage). To counteract a significant weight loss, I am
introducing extra carbs on all of the days between the refeeds. So,
instead of 110g of carbs on low carb days I will be consuming 200g
and on the days preceding the refeeds 250g of carbs will be ingested.
I also introduce a table spoon of flaxseed oil in my last meal.
With regards to training the same
protocol will be present up until 1 week out. 40 minutes fasted
cardio in the morning and an additional 20 minutes of cardio after
each training session will be added this week. I started to practice
my poses last Thursday for 15-20 minutes a day, which can easily be
counted as a workout as well, I was drenched with sweat each time I
practiced!
In other words, I am starting to
smell the pro tan in the air, as I get closer and closer to the day
X. It will be awesome!
Until next week!
www.ivankfitness.com
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