Page 48 - NGA NATURALmag 2018 FALL Issue

Fall 2018
BODYWEIGHT FLUCTUATIONS DURING CONTEST PREP
BY GEORGE MARION HALL MHALL@SHRINENET ORG NGA PRO BODYBUILDER
In 2014 I I I won my NGA PRO Card at at the the the Kentucky Natural Classic To make improvements for the pro pro level I enlisted
the help of a a diet coach One requirement from my coach has been to keep a a a a daily dry weight chart during the entire duration of contest prep After 4 years and 20 weeks or more each prep trends have been identi- fied in regards to bodyweight fluctuations The goal of this article is is to to identify factors that impact bodyweight fluctuations dur- ing ing contest prep by providing an outline of my personal workout routine BaCkGROUND
Dry weight weight was measured using the same digital scale for consistency and precise weight weight throughout the the 4 years The training model was either 5 (3 on on on 1 1 1 off/2 on on on 1 1 1 off off off ) ) or or 6 6 (6 on on on 1 1 1 off off off ) ) days days a a a a a a a week and most days days were double split workouts Some High Intensity Interval Training (HIIT) was used in in in in in addition to to weight training No steady state cardio was was utilized because it it was was found to to be be cata- bolic over my 36-year bodybuilding career All body body parts were trained just once a a a a a a a a a a a week except
for calves and and abdominals Leg training was split over 2 days with with one being
quads only and and the the other hamstrings The diet was 6 or or 7 meals a a a a a a a a a a a a a day day day day with with a a a a a a a a a a a a a a a high carb refeed day day day every every 4-5 days Great effort was put into eating meals at at at the same time every every every day and also getting 7-8 hours of sleep every every night Every week the goal was to lose 1-2 pounds RESULTS
At the the the first of the the the week week bodyweight would spike up higher than the the the the the previous week’s low weight weight but drop to hit the the the target (1-2 pounds lost) by the the the week’s end Back day day day day (Tuesdays) and hamstring day day day day (Thursdays) produced the biggest losses 48 NGA NATURALmag