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Not Eating Enough Calories


To lose bodyfat and maintain muscle mass, you need to eat barely enough protein and calories to have the energy to train hard, intense and heavy. If calories are too low and you don’t train heavy during a pre-contest phase, the body will adapt to the light weights by getting smaller. So eat lean, but enough to support your training intensity.

Strength loss is an obvious sign of muscle loss, so changes must be made immediately if strength takes a drastic dip. The leaner you get, strength will start to decrease, but it will be gradual and you should really suffer in the in the last few days of a contest diet.


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Water Consumption For a Dry, Shredded Look


I should keep water consumption low to maintain a dry, shredded look. True or false?

False. Aside from perhaps the day of a contest, there is no benefit of being dehydrated. It impairs growth, recovery and ability to train. In fact the best way to avoid looking bloated is to drink plenty of water, limit carbohydrates and consumption and ensure your electrolytes are balanced. Aim to drink about 1.5 to 2 litres of water per day, limit carbs to fewer than 50 grams and supplement with electrolytes while training.