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  1. #1
    Registered User smflorence's Avatar
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    Macro Adjustments, Contest Prep Help?

    Ok ...

    Started dieting 4/11/11 at 214.4 lbs

    This morning I weighed in at just over 207 lbs, problem lies in that I only lost right around 1 lb maybe a little less this week.

    I have dropped my macros once, from 260p 350c 70f to 260p 300c 70f

    I am still 21 weeks out. Cardio is 10 min PWO (5 times a week)

    So, I can drop cals or increase cardio ... Concerned that I would be doing this too early, I do not want to do too much cardio too early and definitely do not want to drop cals too early.

    *More info in my journal which is in sig

    -Thanks
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  2. #2
    Registered User smflorence's Avatar
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    btw ... i have considered carb cycling or incorporating a refeed or 2 per week, but questioned if either option would be beneficial this far out?
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  3. #3
    Pro Natural Bodybuilder AustrianOakJr's Avatar
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    Dont get too itchy to drop calories right out of the gate. Biggest learning experience I have had this prep is to have patience. Just b/c you saw only a 1lb drop doesnt mean you only lost 1 lb of fat. Water, bowel, hormones, etc all play into that scale weight. Last prep when I started on my own, I was itchy to drop cals and keep the weight moving, I ended up at 130g of carbs at the end of my diet. This prep, with 3DMJ making the cuts, I am at 245g of carbs at the end of my diet. That is a HUGE difference.
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  4. #4
    Registered User smflorence's Avatar
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    Originally Posted by AustrianOakJr View Post
    Dont get too itchy to drop calories right out of the gate. Biggest learning experience I have had this prep is to have patience. Just b/c you saw only a 1lb drop doesnt mean you only lost 1 lb of fat. Water, bowel, hormones, etc all play into that scale weight. Last prep when I started on my own, I was itchy to drop cals and keep the weight moving, I ended up at 130g of carbs at the end of my diet. This prep, with 3DMJ making the cuts, I am at 245g of carbs at the end of my diet. That is a HUGE difference.
    i was hopin you would throw in your opinion, thanks!

    yea, I still have a long way to go. i will be working with a coach starting 16 weeks out so hopefully i can progress on my own until then
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  5. #5
    Registered User tso.bulk's Avatar
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    it seems like everyone has their carbs higher than i do...im jealous
    stalled at 175 lbs, 12% on 225p/90c/60f with refeeds at 180p/215c/65f

    do you guys have high daily activity levels? i think i might have to keep going lower just cause i mostly sit on my ass
    gotta eat big to get big
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  6. #6
    Registered User adamjohn32's Avatar
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    macro's look good at this far out. you could always try a refeed on your most strenuous training day. drop protein a little, keep your fats low, and bump up your carbs. At 21 weeks out, you have time to play with things a bit, I would do it just to see how the body reacted.
    Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it. ~Plato

    http://forum.bodybuilding.com/showthread.php?t=143873931
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  7. #7
    Registered User smflorence's Avatar
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    Originally Posted by tso.bulk View Post
    it seems like everyone has their carbs higher than i do...im jealous
    stalled at 175 lbs, 12% on 225p/90c/60f with refeeds at 180p/215c/65f

    do you guys have high daily activity levels? i think i might have to keep going lower just cause i mostly sit on my ass
    i am an active person, nothing crazy tho

    also i am 30 lbs heavier than you at a higher BF

    Originally Posted by adamjohn32 View Post
    macro's look good at this far out. you could always try a refeed on your most strenuous training day. drop protein a little, keep your fats low, and bump up your carbs. At 21 weeks out, you have time to play with things a bit, I would do it just to see how the body reacted.
    yea, I might incorporate a refeed somthing like 220p 400-420c 50-60f ??? not much experience on refeed, these macros look good to anyone?
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