30 Seconds SummaryContest Prep - Volume II
- Completed the first mesocycle of contest prep, ending with a deload week and two low-carb days before starting the second mesocycle.
- Lost 9 lbs in the first mesocycle, reducing from 235 lbs to 226 lbs, achieving the target of losing nearly 2 lbs per week.
- Reduced fat intake by half on training days from 135g to 75g and on rest days from 180g to 90g, while keeping protein and carbs stable.
- Added cardio sessions several times a week, including 30 minutes of low-intensity walking or treadmill work daily, and 45 minutes on rest days.
- Plan for the second mesocycle includes further reduction of fat intake and maintaining constant carb levels despite increased training volume.
- Achieved strength gains with new personal records, including a cambered bench press at 275 lbs x 10 paused reps and significant improvements in leg workouts.
- Conditioning has improved, with plans to intensify calorie reduction and cardio closer to competition dates.
Renaissance Periodization
Nick Shaw, Founder and CEO
