So I have reduced my workouts to strictly cardio and minimal lifting. I have about 10 days of HGH and Winstrol left to run and we are going to see just how much more peeled I can get in 10 days.
I will be running the following pre-competition protocol over the next 10 days; except I will not be running any diuretics. Keep in mind that this is a 10 day protocol for fine tuning and will work quite well for you “IF” you are already in single digit body fat range.
The last 10 days of your prep are, in my opinion, the most critical. It is make it or break it time.
At this point you are dropping all injections and clen. You can continue to run your orals.
Start tapering your calories. About 10 calories/lbs per day. There isn’t any sense in dropping much further because at this point you are not going to lose any more fat. Even here, you may start burning some muscle for energy. The bulk of your calories here are going to need to come from proteins (not shakes) 1.5gm/lb, that’s going to be about 2/3’s of your total intake for the day. Stick to the proteins that you have been running, don’t try to change thing this late in the game. Change your carbs up and began reducing them. By day 5 or 4 you can drop them altogether since they retain fluids. Cut fats.
If you have the proper guidance and or experience, you can incorporate diuretics into the fold around 3 days out as well. Always look for potassium sparing diuretics and stay away from Lasix. ie… Dyazide and Aldactone
Days 10 – 3 -SALT,SALT,SALT. Salt your food, and even consider a little salt in your water. This will promote the body to excrete salt and water follows salt. After day 3 drop the salt altogether. This means absolutely no shake, liquid egg whites, hot sauces and so forth.
Don’t change up your workouts but now is not the time to try and hit any PR’s either. The last thing you want now is an injury.
10 days out you want to also, you will want to increase your fluid intake to about ½ gallon more than you would usually take in. Always measure you water, don’t guess. Day 4 I cut my water intake to a quart or about 1 liter, 3 half of that. By day 2 I usually only do a swish and spit to reduce my fluids and continue this until after the competition. I have seen may guys rehydrate right after weighing in and then they lose a lot of their definition.
Make sure to get plenty of rest this is crucial at anytime but being at a major caloric deficit and dehydrating will take its toll. Even some cat naps where you can, will be beneficial.
My current macros are sitting about like this:
Carbs: - 6% -19 gms.
Fats – 23% - 35 gms.
Protein – 73% - 250 gms.
I will try to update every other day through this last 10 day. I will post another picture at the end of the 10 days and look forward to input and critique from each and every one of you.
