Page 35 - NGA NATURALmag 2018 FALL Issue

Fall 2018
trained in in in in the the morning and do cardio
in in in in the the late afternoons I try to sleep approximately eight hours per night supplement with with vitamin-c Vitamin-
d d fish oil 4-6mg/kg of of caffeine along
with with 3 3 gms
of of creatine monohydrate 30 minutes before the workout while consulting with a a a a sports nutritionist for specific amounts Also remember to to check check bodyweight once
per week week and and check check body
body
fat every two to to three weeks and and more frequent if experiencing aggressive weight weight loss in in the early stages of preparation If bodyweight exceeds what is projected but lean body
body
mass remains don’t panic just observe the numbers for 1-2 more weeks weeks and if it continues
to exceed what is projected after three weeks weeks increase caloric intake by 250 from carbohydrates and and keep the physique contest preparation going If a a a a a a a a a a a a a a plateau surfaces and and drastic measures must
be taken one approach is to lower the the the the calories for three days then
boost them on on on on the the the the the fourth and con- tinue the the the the the fluctuation For example at at 3800 calories per day day I would take the the the sum of four four days 15200 subtract 1000 divide the the balance by four four which would would be 3550 3550 I would would consume 3550 3550 for three days which would would be considered low days and on on the fourth I I would would would add 500 calories calories for for a a a a a a a a a a sum of 4050 and I I would would primarily use carbohydrate calories calories for for the the fluctuations This approach creates a a a a a a a a a a a a a a a a bearable deficit of 500 calories over the the the four days and after a a a a a a a a a a a a a week or or or two the the the body
starts changing again For individuals with with lower kcals the the the adjustment can be made with with less calories for the the the the fluctuations Once the the the the plateau breaks I would return to to the the the the new low and in in some cases right back to to the the the the original before the fluctuation The final week week is the make or break it week week and extreme extreme measures are are usually unnecessary If you are are not in in in shape dropping extreme extreme extreme amounts of water manipulating sodium or or other extreme extreme mea- sures will prove unfavorable and if it’s not broken please don’t try to fix it it I usually train until Wednes- day day day day day for a a a a a a a a a a a a a a a Saturday event increase my carbohydrates Thursday Thursday and and and Friday Friday Friday drink as as needed Friday Friday Friday night and and and and Saturday Saturday morning Thursday Thursday and and and and Friday Friday Friday posing is is is my workout and and and and on Saturday Saturday the the rest is is is up to to to the the judges Failure to to to plan plan and and and execute is is is a a a a a a a a a a a plan plan to to to fail Prepare for success success and and you will be successful n n n n n NGA NATURALmag
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