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Contest Prep Decision Making 2
Contest Prep Decision Making 2
Contest Prep
Decision Making
Lesson Overview
Through the initial prep set up you should have made the easy fat loss
occur
This is also where you will face the largest mental and physical
challenges in a contest prep
Side effects of contest prep can become increased in this phase from
low energy availability and fatigue increasing.
When we run into the first stall out in fat loss, we will have decisions to
make to keep progressing
Decision Making
The mental aspect of prep can drive you to make emotional based
decisions.
A hasty decision can lead to too large of a calorie drop, excessive cardio,
too high of training volume, too high of PED usage.
This can further stall progression and make prep very hard from hunger
increasing, crashing training performance, poor sleep, stress to further
compound
Use your objective data to make decisions and have a second eye on you
to give you some unbiased opinions
The decision can be complex and more than just revolve around
decreasing food and increasing cardio.
You must factor in an athlete's mental state, recovery tools, long term
adherence
Contest Prep Decision Tree
Fa t Loss Stall
NO No change to plan,
Adherence high >7-14 days
address adherence
YES
YES Vi s ually l ook l eaner and decrease i n scale and/or caliper s ites? NO
Fa t l oss within range of NO Is Ca lorie i ntake high enough NO Other fa ctors involved
0.5-1.5% wei ght l oss per a nd expenditure l ow enough bl urri ng fat loss?
week? to a l low for for further deficit? Di gestion Intact
PED cha nges
YES Mens trual cycl e
YES NO
Food Volume
FAT LOSS i ncrease/decrease
No change to Is physical or NO ACTION STEP 1 Poor Sl eep
plan mental fatigue decrease kcal when food is Stres s
a n i ssue? hi gh enough to do so and Wa ter retention from
hunger is managed tra i ning
YES
Cha nge i n fluids
FATIGUE ACTION
Cha nge i n daily routine
STEP 2
FATIGUE Cha nge i n check in time
2 da y Refeed, NO
ACTION STEP 1 of da y
rea ssess s tall. Are FAT LOSS
you s ti ll stalled? If time permits ACTION STEP 2
ta ke a 1-week i ncreasing energy expenditure if YES
YES di et break a nd ca l orie intake is low a nd further
del oad/taper. decrease goes below minimum
Move to a FAT LOSS Do you not ta rgets and current cardio is not Determine if
ACTION STEP (Di gging ha ve time? hi ghly fatiguing variable is
NOT to be s ustained long masking
term) progress
and stick to
plan OR You
FAT LOSS should
MUSCLE HOLD MUSCLE HOLD ACTION STEP 3 Implement
ACTION STEP 1 ACTION STEP 2 i mpl ementation of Fat Loss an ACTION
Cons ider adjusting Increase AAS for Agents STEP
tra i ning volume gym performance
down retention
FAT LOSS ACTION STEP 1: CALORIES
General Rules:
Make one change at a time
Changes made should be reactive not proactive after initial set up
Remember you can always add food back in, but you can’t go back in time
and take food away
• Uphold pre, intra and post workout carbohydrates for as long as possible to fuel performance and recovery.
FATS
• However, look at fats as well. High carb or high fat can be just as effective in fat loss as one another. So,
preference and gym performance should be weighed into the decision of carb or fat reduction.
• Lowering fats may further increase hunger, which should be noted. Later stages of prep going to trace fats
for short durations is acceptable, to favor carbohydrates
PROTEIN
• Last macro to adjust
• Stay within 1-1.5g/lb of body weight, in a deficit protein needs will be higher than in a holding or push phase
Goal is to increase total daily expenditure and generate least fatigue possible 1s t and
2nd consider time efficiency
ACTION 1: Baseline moderate intensity cardio is in place; increase step count 2-4
steps per day
ACTION 2: Step count is maxed, and time is an issue; increase moderate intensity
cardio duration 10-15 minutes per session or add 1-2 sessions total cardio per week
Ideally total moderate intensity sessions won’t exceed number of weight training
days and time spent weight training
For some individuals steps alone won’t generate enough calorie expenditure and
high moderate cardio levels will be needed to progress in fat loss.
FAT LOSS ACTION STEP 3: FAT LOSS AGENTS
• You Do NOT need all components
• You Do NOT implement all agents at same item and top dosage
• Get the MOST from the LEAST
Catecholamines (caffeine):
Start at 100mg and increase to 200-300mg per day
MUSCLE HOLD ACTION STEP 1: Training
Adjustment
You will be fighting to uphold load and reps at some point on prep
Strategy 1:
Low set volume per session as needed to maintain performance
Remove cardio heavy metabolic work (super sets, high reps)
Remove set extenders (rest pause, failure forced reps)
Strategy 2:
Split training session volume into more frequent sessions to shorten the session
Push Pull Off Legs OFF into Push Pull delt/arm legs off
Or
Push Pull legs Off into upper lower off
Strategy 3:
Switch exercises to fewer fatiguing movements that require less stabilization
Start of Prep: Deadlift Mid Prep: Machine Good morning End Prep: back extension
MUSCLE HOLD ACTION STEP 2: PED
Adjustment
This is a last resort option and unlikely needed
Muscle maintenance takes very little AAS need, training is main tool
Potential during later phase of contest prep (last 4-6 weeks)
Fast acting orals later stage of prep can be deployed
**Start with one option ONLY, move up as needed for advancement
Yes, there are other compounds, these fit within our safe use
framework
2020 Olympia Prep
PED Progression
FATIGUE ACTION STEP 1:
DELOAD/TAPER AND DIET BREAK
TAPER/DELOAD PROTOCOL
• Reduce the number of work sets in ½
• Exercise selection is the same
• Use same Loads 1 RIR
• Cardio remains the same unless reported high fatigue during
FATIGUE ACTION STEP 2:
REFEED 24-72 hour
REFEED PROTOCOL
• 24–72-hour duration back-to-back days
• Raise calories to maintenance level (20-30% kcal increase)
• Increase kcal via carbohydrates
• Maintain or reduce protein and fat intake, replace kcal reduction
with carbohydrate
• Same food sources
The “Digging” Phase of prep will require mental and physical tenacity
to push to stage level conditioning
Filter out rash emotional decisions when digging for contest shape
Do NOT allow drugs to mask hard work, they are only aids, NOT
crutches.