Hey, 

Twelve week out prep starts this Saturday! 

It's not easy. 

Maybe one of the toughest things for most people to follow. 

Sticking to meal plans and workout routines for twelve weeks.

Yet it can be unbelievable.  

It is truly amazing what you can do with your physique in three months. 

There is something so special about reaching body fat percentages below double-digit levels.  

Once you accomplish changing your body you realize you can accomplish anything you put your mind it.

There are certain factors that must be considered when designing your fitness program,

though there isn't one exact protocol that will work for everyone.

Each person will respond to the diet and exercise differently,

so you must make PROGRESSIVE adjustments to reach your goals.

The bottom line for everyone is, however, to maintain and energy deficit without losing lean mass,

until you reach your goal.

First, determine the appropriate Daily Caloric Intake for yourself.

It should be based on the following variables:

The goal here is to keep the caloric intake as high as possible, for as long as possible, so you may obtain optimal results from each workout.

Attempting to get "in shape" by simply reducing caloric intake causes the body to adapt to the reduction by wasting muscle tissue.

Rather than reducing calories in an effort to reduce body fat, increase your level of cardiorespiratory activity during the allotted time. The body's response to a combination of weight training, cardiorespiratory activity, proper nutrition and training result in preservation of lean muscle tissue and a reduction of body fat.

The first priority is to get down to single digit percent body fat within the first eight weeks.

This goal should be fairly easy to accomplish.

Begin with the following questions:

Now, you can determine the proper percentages of protein, fat, and carbohydrates and the number of calories you consume. Assume you require 3500 calories per day to begin losing body fat at 25% protein, 55% carbohydrates, and 20% fat. The first alternation could be to reduce fat intake to 16-10% percent of your daily calories while consuming the same amount of calories, which is "more quantity" of food.

Adjusting energy intake and output through exercise:

The goal is to burn the greatest amount of calories during and after exercise. Once the body adapts to the current workload (No longer losing fat, or slowing down) it MUST be altered. The goal is weekly progression towards your goal.

Attempt to help accomplish TWO things with alternations:

A measurable reduction in body fat should take place every 2 - 3 weeks. Do not make any adjustments if you are making significant progress. When or if your progress (body fat reduction) slows dramatically or stops, the workload (caloric output) must be altered.

Reducing caloric intake is usually the LAST option. As much as possible, use exercise adjustments to maintain that deficit (within time constraints, workload, performance, etc.).

Everyone loses fat at different rates and with varying amounts of physical activity. The goal is to increase caloric expenditure in a progressive way to continue to reach a low body fat percentage in the healthiest way possible.

My past clients have been consistent in losing two pounds of fat per week for dropping 1% body fat each week and maintaining all of their muscle as they progress into a contest.

Then in the final week before the contest manipulating their bodies into dropping the excess water weight and coming in tight and conditioned.

Need a program to follow you should try this  ==>>Stage Ready Online

To Your Success,

Brian