Let's talk - Natural Mr Olympia gives advice

[Natural_O]

hi guys! this is my first ever contest, i normally take a week off between training cycles of 8 to 10 weeks but i don't wanna leave anything to chance, should i just do a deload week instead of stopping completly for a week? thanks! and feel free to pm

How close would your layoff be to your contest? I would recommend the Deload week instead of a full week off. You won't lose muscle but it will give you the rest you need to recuperate.

[ballenmo]

Thanks for asking that question and I would love to explain my answer to clear everything up.

The short answer is, yes, I did use steroids about 20 years ago when I was in my early twenties but I used them only in preparation for the competitions I was entering so that was for 12 weeks once a year. I DID NOT use them to build my physique, only to hold onto muscle and keep my strength up when I was dieting.

My original goal when I started training at 14 years old was to win the Mr. Universe and be in the magazines like the guys I read about in Muscle Builder Magazine. I didn't know anything about steroids until I read an interview with Arnold in a 1978 issue of Muscle Builder magazine. In that issue, Arnold admitted that he used steroids in preparation for a contest and that all of the top bodybuilders competing in the Mr. America, Mr. Universe and Mr. Olympia used them. However, Arnold said that the drugs were only being used as a "finishing touch" and that they only accounted for a 5-10% improvement in the physique but, without that 5-10% extra improvement, you would risk losing the contest.

Arnold also advised young bodybuilders to not use the drugs to build their physiques because, if they did, they would have a drug physique, a body built with the use of steroids. He said young guys (like myself) would be much better off building their bodies through hard training and good nutrition. This would create a body built through hard work and not on drugs (a temporary condition). Since Arnold was my idol, I took his words to heart and made the decision to build my body through hard training and good nutrition.

I started competing in the teenage bodybuilding competitions at 16 years old and it didn't take long for me to realize that many of the competitors I was up against were not natural. At first, I could not believe this because Arnold said that only the top national level competitors were using steroids but here I could see that even the teenage bodybuilders were taking them.

You have to understand that the situation in the 1970's and 1980's was much different than it is today. First of all, steroids were not a federal offense, only a misdemeanor IF you got caught taking them without a doctor's prescription. Most of the general public and the media was not aware of steroids and it was never talked about in the sports pages or on television like it is today. There was a doctor only a few blocks from the gym I trained at who would readily prescribe steroids to anyone who wanted them, whether for a competition or just to get bigger.

My training partner at the time was about 5-6 years older than me and he told me he could get some steroids for me to take so I would definitely win my next teenage competition. I have to admit that it was very tempting because I was getting tired of getting beat by bodybuilders who had an unfair advantage. Even at that age, bodybuilding was my life and it was extremely hard to go into a contest and lose. I finally decided that I wanted to win Mr. America a lot more than I wanted to be Teenage Mr. America. I was going to do as Arnold said and just wait to build my physique naturally, no matter how long it took. I continued to compete naturally in all of the teenage shows I did and usually got my butt kicked. When I competed in the 1982 Teenage Mr. America, I really felt out of place. Although I took 5th place, it was a distant fifth because those guys who placed ahead of me looked unbelievable. David Hawk won my class and I swear he looked as good that night as he did when he won the NPC USA three years later and got his pro card.

When I reached my 20th birthday, I decided to take a year off of competition in order to bulk up and get as big as possible. I was 205 pounds about six months after my last teenage show and I got up to 230 pounds at 21 years old. Since I started off at 135 pounds when I began training at 14 years old, that was almost 100 pounds heavier in 7 years.

When I began competing in the open division competitions like the NPC Illinois State Championships and NPC Mid-America, I started using the drugs 12 weeks before the contest to hold onto my muscle mass and keep my strength up and get that finished look that Arnold talked about. My competition weight from 1985-1990 for these contests was between 201-208 pounds. I actually lost weight when using the drugs because I was dieting and trying to get ripped. After the show was over, I would get off the drugs and stay off them until the next year when I competed again. In the off season, my natural bodyweight would go back up to 220-230 pounds.

Although I won some state and regional contests, I never did well at the national level shows. I entered the NPC Jr. Nationals twice, in 1986 and 1989, and I never made the top 10 in either show. It didn't help that I was competing as a heavyweight only weighing about 205 pounds. However, I thought I could emulate other pro bodybuilders like Rich Gaspari and Mike Quinn, both of whom were my height and they weighed less than 210 pounds for competitions. At the 1988 Olympia, where they did an official weigh-in for all the competitors, Rich weighed 208 pounds and Mike weighed 204 pounds. Since I was right there, I thought I had a shot.

However, by the late '80's and early '90's, the competitors were getting much bigger. It didn't seem possible to make it to the top at the national or pro level by only doing the drugs for 12 weeks prior to a contest. I did not want to start taking the drugs all year long or start using the drugs to build my physique. Although it was my life-long dream, I decided to stop competing and give up my goal of becoming a pro bodybuilder.

Around this time, the natural competitions were starting to get popular. Since I had built my physique without using the drugs, I thought I could make the transition very easily and start competing naturally. My first natural show, the 1991 NPC Natural Illinois, required their competitors to be drug free for 12 months. I competed at 195 pounds which was about 5-7 pounds lighter than when I was using the drugs. However, one of the reasons I competed lighter was because I didn't give myself enough time to diet and I had to add a lot more cardio and cut my calories in order to get ripped in time for the contest. As a result, I was cut but too flat for my first natural contest. I learned that I would have to diet much longer to compete naturally.

The next year, I dieted for 16 weeks and competed at 198 pounds when I won the Natural Mr. Universe and I looked much, much better. I was 204 pounds when I competed in the 1995 Natural Universe and 208 pounds when I won the Natural Mr. Universe in 1996. Today, at 44 years old, I am about 215 pounds in lean condition and I get down to about 205 pounds for photo shoots and guest posing.

My point is that I developed my body through lots of hard and heavy training and good nutrition. The steroids were only used in small amounts and for short periods and only to create the finished look to compete. If I had used the drugs to build my size, I wouldn't have had that size when I went off the drugs.

For example, there was a bodybuilder in the '80's who had great potential and was placing high in the national level events. He placed 3rd in the heavyweight class at the 1986 Jr. Nationals weighing about 215 pounds. Several years later, he decided to compete naturally. I saw him in a magazine around 1992 and he was weighing 185 pounds. Although he looked really good at this lighter weight, it was still 30 pounds less than when he used the drugs. My point is, if you use the drugs to build your size, you will lose the size when you stop taking the drugs. You don't get to keep the size or keep some of the size as so many young bodybuilders mistakenly believe.
Like Arnold said back in 1978, the drugs are only temporary and their benefits go away after you stop taking them.

I have always been honest about the drugs that I took in the past because I have nothing to hide and I don't think they created my physique. Of course, I could have just never said anything or lied about it but that's not me. I have seen bodybuilding forums where I was called a liar and a fraud but I have always been upfront and honest about this. I think many of the people who say this don't know that I built up my size naturally or that I only used the drugs for the last 12 weeks before a contest when I was dieting. Like I said before, if I used the drugs to build my physique, I would not have the physique I have today (20 years later).

Sorry for the extremely long response but I wanted to fully explain this so you get the truth from the horse's mouth.

This is why I appreciate reading and following your progress. No BS and honest USEFUL information although I am practically your age, I still use it. I messed around with stuff when I was younger and it works no doubt, but Ive only been back in the gym hardcore this time for the last three years or so and am getting a handle on it all again and see no reason to be anything but natural. Starting to add some size finally. Hard at this age huh? I do try some of the test boosters etc. so that may not meet your definition of natural, but either way I appreciate what youve been able to do. I intend to pick up your DVD mentioned in a post earlier, sounds educational.

[Natural_O]

This is why I appreciate reading and following your progress. No BS and honest USEFUL information although I am practically your age, I still use it. I messed around with stuff when I was younger and it works no doubt, but Ive only been back in the gym hardcore this time for the last three years or so and am getting a handle on it all again and see no reason to be anything but natural. Starting to add some size finally. Hard at this age huh? I do try some of the test boosters etc. so that may not meet your definition of natural, but either way I appreciate what youve been able to do. I intend to pick up your DVD mentioned in a post earlier, sounds educational.

Thank you, I appreciate it. I still have some limited copies of my book Natural Bodybuilding available too on my website -
http://www.naturalolympia.com/index....l-bodybuilding

[ballenmo]

Cool, got it bookmarked. Payday ya know......

[CaliBakes]

What do you think about a 7 day cleanse on my 7 weeks off from training? I'd still eat the same just be taking a pill cleanse that will flush my entire system and clean the walls of my organs, I'm just concerned that the cleanse might be too much when my body is suppose to be resting, what are your thoughts?

[Chavoworking]

This is great. Thank You. I was just about to ask about tips on working around lower back injury. I believe, don't know for sure, that I have a herniated disk which resulted due to an lifting injury in High School. I love working legs, but it seems any time I do any type of back or hack squats I tweak it. I am trying very hard to strengthen my core but not there yet.

[Natural_O]

What do you think about a 7 day cleanse on my 7 weeks off from training? I'd still eat the same just be taking a pill cleanse that will flush my entire system and clean the walls of my organs, I'm just concerned that the cleanse might be too much when my body is suppose to be resting, what are your thoughts?

I've never tried a cleanse personally so I don't know what effect it would have on your muscle size. If you are eating the same when on the cleanse, I don't think you would lose any muscle.

[Natural_O]

This is great. Thank You. I was just about to ask about tips on working around lower back injury. I believe, don't know for sure, that I have a herniated disk which resulted due to an lifting injury in High School. I love working legs, but it seems any time I do any type of back or hack squats I tweak it. I am trying very hard to strengthen my core but not there yet.

I would recommend getting your back looked at it if you think you have a herniated disc. What I've been doing lately is a combination of using the inversion table, doing a series of floor exercises using a ball for the lower back, yoga and sometimes icing my lower back after a workout if it feels strained or inflamed.

[CaliBakes]

Whats your take on something starchy in your post workout meal? I add a vitamin-C pill 1000mg but I don't think that does much, just more of a hope, I was thinking more along the lines of white rice instead of brown rice?

[Natural_O]

Whats your take on something starchy in your post workout meal? I add a vitamin-C pill 1000mg but I don't think that does much, just more of a hope, I was thinking more along the lines of white rice instead of brown rice?

I believe in simple carbs for your post workout meal. I prefer drinking a post workout shake because it is digested much faster than food. I take in one scoop of Hydro Whey protein with 1 scoop of the post workout drink 2:1:1 Recovery along with BCAA's and Glutamine.

[CaliBakes]

I believe in simple carbs for your post workout meal. I prefer drinking a post workout shake because it is digested much faster than food. I take in one scoop of Hydro Whey protein with 1 scoop of the post workout drink 2:1:1 Recovery along with BCAA's and Glutamine.

I take my 2:1:1 BCAA along with other stuff i mix in with my pre and for post I take whey protein along with uni liver pills and vit c. I was wondering on some kind if simple carb to open up my blood vessels to aid in repair, and what kind of simple carb is the best?

[Natural_O]

I take my 2:1:1 BCAA along with other stuff i mix in with my pre and for post I take whey protein along with uni liver pills and vit c. I was wondering on some kind if simple carb to open up my blood vessels to aid in repair, and what kind of simple carb is the best?

You shouldn't take the 2:1:1 Recovery before your workout, take it after your workout. You want to eat complex carbs with your last meal before your workout and then have some BCAA's, Creatine, Glutamine, Beta Alanine, etc before you train. You're not "opening up your blood vessels" when you take in carbs, you are causing your body to release insulin in response to the blood sugar from the simple carbs. After a workout, those carbs will be shuttled into the muscle cells because your muscle cells are depleted of glycogen after a hard weight training workout.

[SpartanByNature]

Hey John,

How did you get your legs to really grow? What was the most productive rep range for squats?

Thanks!

[CaliBakes]

You shouldn't take the 2:1:1 Recovery before your workout, take it after your workout. You want to eat complex carbs with your last meal before your workout and then have some BCAA's, Creatine, Glutamine, Beta Alanine, etc before you train. You're not "opening up your blood vessels" when you take in carbs, you are causing your body to release insulin in response to the blood sugar from the simple carbs. After a workout, those carbs will be shuttled into the muscle cells because your muscle cells are depleted of glycogen after a hard weight training workout.

That sounds exactly like my pre workout drink I mix myself.

Sorry if this is too much but what would a good post workout meal consist of?

[Natural_O]

Hey John,

How did you get your legs to really grow? What was the most productive rep range for squats?

Thanks!

When I was younger, I worked really hard at building up my strength on squats, eventually going up to 500 pounds for 5-6 reps. So, I think you need to build up your strength on the big exercises like squats and leg press to build up the legs but you need to do really good form also. What works best for me now is a combination of reps but also keeping the muscle under tension for longer periods of time. For example, if I squat now, I will do pause squats, holding the bottom position for 2-3 seconds before coming back up. This really increases the tension on the muscle. Also, with hack squats, I will do 1 1/2 reps, going all the way down, half way up, back down again and then up for a full rep. Again, this increases the tension on the muscle and really makes the quads grow.

[Natural_O]

That sounds exactly like my pre workout drink I mix myself.

Sorry if this is too much but what would a good post workout meal consist of?

My post workout drink is 2 scoops of 2:1:1 Recovery with BCAA's, Glutamine and maybe Creatine or, if I am trying to get leaner, I will only have one
scoop of the 2:1:1 Recovery with 1 scoop of Whey Protein.

[NoLimit32]

Hey John ive been using the program from your book and am at 220 lb atm pre lean i would say. how ever i want to change the routine im using to bulk up to 250 by next year feb while staying failry lean. Im currently consuming 5000 cals and its working for me but the new routine ive created, can you give me your input and tell me how it is.

Mon: Chest/tris/abs
Tuesday: Back/Bis/ Forearms
Wednesday: Delts/Traps/tris
Thursday: Legs/Abs
Friday: Off
Sat: repeat


So ill be using 4 excersizes for the major muscle groups and 3 for the minor. How does this look for my bulking? Im aiming to gain 30 more lbs and then lean out to compete

[Natural_O]

Hey John ive been using the program from your book and am at 220 lb atm pre lean i would say. how ever i want to change the routine im using to bulk up to 250 by next year feb while staying failry lean. Im currently consuming 5000 cals and its working for me but the new routine ive created, can you give me your input and tell me how it is.

Mon: Chest/tris/abs
Tuesday: Back/Bis/ Forearms
Wednesday: Delts/Traps/tris
Thursday: Legs/Abs
Friday: Off
Sat: repeat


So ill be using 4 excersizes for the major muscle groups and 3 for the minor. How does this look for my bulking? Im aiming to gain 30 more lbs and then lean out to compete

What is the routine you are using now? Are you doing a four way split or was it more condensed?

[NoLimit32]

What is the routine you are using now? Are you doing a four way split or was it more condensed?

i was using the pull/push/legs split before

[Natural_O]

i was using the pull/push/legs split before

If you're going to split it 4 ways, I would take a day off after every 2 days of training. Or, you could do something like chest and arms on day 1, legs on day 2, day off on day 3, shoulders and back on day 4 and day off on day 5 if you wanted to keep the three day split and do it different. I think 4 days of heavy training in a row is too much and you should take a rest day in between somewhere.

[emanuelahmed]

How close would your layoff be to your contest? I would recommend the Deload week instead of a full week off. You won't lose muscle but it will give you the rest you need to recuperate.

Sorry for the late reply. I got Bronquites so I ended up being forced to take the week off by doctors orders. I am now 7 weeks and 5 days off the contest!

Now I neex help on how to pose for a mens physique contest. Any ideas?

[SemoMuscle]

Ok, I have exactly 52 weeks until my next contest (NPC lightweight BB). What kind of program etc would you have me do to make the absolute most out of this off season, assuming I'll start cutting around 12-16 weeks out?

[Natural_O]

Ok, I have exactly 52 weeks until my next contest (NPC lightweight BB). What kind of program etc would you have me do to make the absolute most out of this off season, assuming I'll start cutting around 12-16 weeks out?

You have to figure out what your goal is for the off season. At only 21 years old, I'm assuming you want to get bigger and add more muscle in the off season. Figure out how many calories, protein, carbs and fats you are eating now and then slowly increase the calories (I used to eat more complex carbs to get bigger when I was competing). For your training, I would suggest about 4 days a week of training using the basic, compound movements with more resistance for 6-8 reps in order to get bigger and more massive. Take measurements every 4 weeks to make sure you are on the right track and write down your diet every day so you can see if the macros you are eating is working towards getting you bigger without adding too much fat. When I was your age, my metabolism was so fast, getting fat was almost impossible. I had to eat over 4500 calories a day to put on weight and I was eating about 500-600 grams of complex carbs each day. If I didn't eat this much, I couldn't gain any weight. I let the calories dictate my training. In other words, the more calories and carbs I ate, the more weight I was able to lift in the gym. The more weight I lifted for that 6-8 rep range, the bigger my muscles would get. I would take measurements every 4 weeks to make sure my arms, chest, legs, calves, etc was increasing in size. I didn't mind putting on a little fat as long as I was getting bigger and stronger everywhere else. So many guys are afraid to eat and they want to have abs all year long. If you have a fast metabolism like I did, there is NO WAY you will ever get bigger or make ANY progress by eating conservatively and trying to stay lean. Forget about your abs and concentrate on getting as big and massive as you possibly can. If your diet isn't working to get bigger, eat more! You have to train your body to handle eating more food just like you train your body to get stronger on the basic exercises. Eat more calories and carbs and then use that extra energy (calories are a form of energy) to lift heavier and harder in the gym. Every time I ate more food, I knew it was my responsibility to lift heavier when I went to the gym. Eat more and workout harder!

[dylancraig]

This may not pertain to this thread very well, but I figured someone on here would be able to answer a couple questions for Me. I'm 21 years old 5'9 and 172 lbs about 7 to 8 % bodyfat. I have never used a ph, test booster, or any other kind of steroid and feel like I may have reached my natural plateau. I'm not considering steroids or anything just need some real advice. Thanks
Check out my pics please.

[Natural_O]

This may not pertain to this thread very well, but I figured someone on here would be able to answer a couple questions for Me. I'm 21 years old 5'9 and 172 lbs about 7 to 8 % bodyfat. I have never used a ph, test booster, or any other kind of steroid and feel like I may have reached my natural plateau. I'm not considering steroids or anything just need some real advice. Thanks
Check out my pics please.

Without really knowing too much of your current training and diet program, I would suggest, basically, increasing your food intake. At only 21 years old and 7-8% bodyfat (which is VERY lean!), you need to eat more calories to get past your natural plateau. I don't know if you are trying to stay this lean or if your metabolism is just so fast that you can't put on any fat, but you probably need a lot more calories to grow. When I was your age (20-21 years old), my metabolism was also very fast and I don't even think I was as lean as you are. I was eating a lot of good bodybuilding food 6 meals a day and I couldn't get bigger or gain weight. Finally, I sat down and counted exactly what I was eating every day. I figured out my total calories as well as how much protein, carbs and fats I was taking in every day. I increased my calories by eating a lot more complex carbs (2 sources of complex carbs compared to one source of protein for each meal) and I also increased my fats because fats contain twice as many calories as protein or carbs. I was eventually eating 4500-5000 calories a day in order to put on bodyweight and muscle mass. The more calories I ate, the stronger I was in the gym and the stronger I was in the gym, the more weight I could lift. The more weight I could lift, the bigger I got. It was that simple. I was training four days a week, hitting each muscle group twice a week and resting three days each week. I was sleeping 8-10 hours a day in order to really get all my rest and grow. Within two years, I increased my weight from 170 pounds (for my last teenage contest) to 230 pounds at 21 years old. And yes, this was all natural, no drugs, pro hormones or any thing else.

[mariusdeac]

Man I'm so glad i've found this thread! You're such an inspiration to me. I've read a lot of articles written by you or just about you.
I'm 20 years old, 5ft10 and 220 lbs. I'm bulking and want to get to 230lbs like you did. I've tried many routines but it looks like low volume are the ones I like. Right now I train 4 days a week Push/Pull/rest... It looks like this
Push (monday and thursday): Bench Press 4x6-8, Shoulder Press 3x6-8, Close Grip Bench Press 3x6-8, Lateral raises 3x10-15
Pull (tuesday and friday): DB rows 3x6-8, Lat pulldown 3x8-10, DB curls 3x6-8, Calf raises 3x15-20

What do you think? is this a good bulking routine? Also, what do you think about Marvin Eder, Steve Reeves, George Eiferman, John Grimek? Have you met any of this guys?

[Natural_O]

Man I'm so glad i've found this thread! You're such an inspiration to me. I've read a lot of articles written by you or just about you.
I'm 20 years old, 5ft10 and 220 lbs. I'm bulking and want to get to 230lbs like you did. I've tried many routines but it looks like low volume are the ones I like. Right now I train 4 days a week Push/Pull/rest... It looks like this
Push (monday and thursday): Bench Press 4x6-8, Shoulder Press 3x6-8, Close Grip Bench Press 3x6-8, Lateral raises 3x10-15
Pull (tuesday and friday): DB rows 3x6-8, Lat pulldown 3x8-10, DB curls 3x6-8, Calf raises 3x15-20

What do you think? is this a good bulking routine? Also, what do you think about Marvin Eder, Steve Reeves, George Eiferman, John Grimek? Have you met any of this guys?

I like the Push/Pull routine for bulking up but I think you could add a few more exercises to get some more development in your physique. Are you training legs at all? I didn't see anything for legs in the routine you
listed. I think you could do something like this -

Mon/Thurs - Bench Press, Incline Press, Shoulder Press, Upright Rows, Close Grip Bench, Dip or Lying Tricep Ext, Calf Raises
Tues/Fri - Squats, Leg Press, Stiff leg Deadlift, Chins, Barbell Rows, T-Bar Rows, DB or BB Curls, Abs.

This would still be a limited routine concentrating on the basic exercises but the sets would still be very low. I think Marvin Eder, Steve Reeves, Eiferman and Grimek are all awesome! They were the top champs
of their time and Steve Reeves and Grimek are still legends in the sport. Unfortunately, I never got to meet any of them. I did get to meet Jack LaLanne before he passed away and I've met Bill Pearl on several
occasions. I also met Reg Park and he was a real gentleman also.

[P4ULLY]

Hi again John,
hope all is well. I'm currently 13 weeks out from my first show,the IFBB QLD Australia Mens Physique, and wanted to pick your brain on diet and nutrition.

I'm currently 89kg and 8% bodyfat. I've slowly dropped down from 94kg by manipulating carbs, skimming calories and increasing workout intensity. I havent started any cardio-specific exercises or activities yet, that'll be one of the last things i introduce (Im giving it another 2 weeks at least)

My current calorie intake is 2000 per day - P:F:C grams per day is at 265:55:110.

With regards to diet, i've read alot about removing dairy, is that something you'd recommend? I'm currently taking in 200ml per day (skim milk with coffee once per day).
and am i in a position to continue taking in "free" meals? at the moment its once per week, generally a burger and i try and keep it within my calories.

Training-wise, I still hit heavy compounds in the begining of each workout but superset isolation movements and am now training 2 days on, one day off.

any advice would be awesome,
cheers

[Natural_O]

Hi again John,
hope all is well. I'm currently 13 weeks out from my first show,the IFBB QLD Australia Mens Physique, and wanted to pick your brain on diet and nutrition.

I'm currently 89kg and 8% bodyfat. I've slowly dropped down from 94kg by manipulating carbs, skimming calories and increasing workout intensity. I havent started any cardio-specific exercises or activities yet, that'll be one of the last things i introduce (Im giving it another 2 weeks at least)

My current calorie intake is 2000 per day - P:F:C grams per day is at 265:55:110.

With regards to diet, i've read alot about removing dairy, is that something you'd recommend? I'm currently taking in 200ml per day (skim milk with coffee once per day).
and am i in a position to continue taking in "free" meals? at the moment its once per week, generally a burger and i try and keep it within my calories.

Training-wise, I still hit heavy compounds in the begining of each workout but superset isolation movements and am now training 2 days on, one day off.

any advice would be awesome,
cheers

It sounds like you've made some really good progress so far so I think you are on the right track. Your calories are a little low so if you can continue to lose fat while if you can increase your calories
while still losing fat, you should do that. Another option is to have 2 days a week of higher carbs and calories in order to keep boasting your metabolism. If you eat too little calories and carbs, you could
start losing muscle. With 13 weeks left and you are already at 8% bodyfat, you could experiment a little with your carbs and calories. I would also cut out dairy too. The milk has lactase, a sugar, so you
don't need that in your diet. I think going two days on, one day off with an emphasis on the compound exercises is a great idea!

[P4ULLY]

It sounds like you've made some really good progress so far so I think you are on the right track. Your calories are a little low so if you can continue to lose fat while if you can increase your calories
while still losing fat, you should do that. Another option is to have 2 days a week of higher carbs and calories in order to keep boasting your metabolism. If you eat too little calories and carbs, you could
start losing muscle. With 13 weeks left and you are already at 8% bodyfat, you could experiment a little with your carbs and calories. I would also cut out dairy too. The milk has lactase, a sugar, so you
don't need that in your diet. I think going two days on, one day off with an emphasis on the compound exercises is a great idea!

thanks for your time and advice John, its very much appreciated.
great to hear im on the track, its difficult to guage when your doing this stuff on your own.
Will do regarding carbs AND dairy, i'll get rid of the skim milk and add extra carbs on my training days.