Making all kinds of GAINZZZ….
This is a very quick progress update for you all to round out the 2O13 training season and show you my starting point for 2O14.
I thought some of you may be interested to see what a well-constructed
The aim of a reverse diet is to come out of a competition calorie deficit
To be honest it requires a lot of patience but the more work you do now with this concept, the easier it will be later without having to lose surplus body fat down the track.
In this past 8 months after my May competition I have put on and am weighing 77.3kg approx. (the picture on the right) this is up on this time last year from 72.5kg.
And so you can see a comparison of how the reverse dieting works and to show that it is mostly lean muscle gains, the picture on the left is onstage in May in which I weighed 68-69kg .
Another point to take note is that YES lean gains can be made without restricting oneself ie: I have still eaten ice-cream and KFC Colonel Burgers (yum! my fav) at least 2-3x per week.
But yet you can see that I still have abs and separation between my thigh muscles.
It may take a while to progress but that being said I’m still able to live a relatively normal ‘social’ life and yet continue to improve.
On the flip side to this, there are those people that say you should completely ‘dirty bulk’ and try to get as heavy as possible in the offseason. Well as I alluded to before you only to have to waste your time down the track having to lose all the fat that you have put on instead of muscle.
I have now begun to slow my rate of gains down by half to make double sure it is all about quality muscle tissue that is going on my frame. The ultimate aim is to reach 80kg April / May this year.
At this time, I will then perform what is called a mini cut to remove any surplus fat at this new weight and also to make sure there are no other metabolic adaptation issues ie: ensure my metabolism is still firing at 1OO% for more long term gains….
If I can do that successfully it will mean I have the potential to step onstage next time in 2O15 carrying much more muscle tissue and so look bigger and improved in every way!
TRAIN SMART AND EAT SMARTER!!!!
Rede Frisby
PGDipSportsMed, BSR spec. Ex Science (dist.)
Online Coach, LIFE-TIME Natural Bodybuilder
RedeFrisby.com
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