In this episode of the Self Selecting podcast, I share a comprehensive, principle-based guide to achieving stage-ready conditioning. Drawing from personal experience in bodybuilding and competition prep, the episode offers insights on balancing training, nutrition, and recovery to optimize fat loss and retain muscle. Tune in to explore key strategies for developing a lean, conditioned physique while avoiding common pitfalls in contest prep.
Timestamps:
- [00:00] - Welcome and introduction.
- [01:05] - Reflecting on personal challenges with conditioning and early struggles in bodybuilding prep.
- [02:15] - Insights from the 2021 competition season.
- [04:01] - The mental and physical toll of pushing through conditioning with injuries and poor recovery.
- [06:19] - Key obstacles to achieving peak conditioning: excess fat, insufficient muscle, and lack of experience.
- [08:10] - Importance of experience and skill in getting stage lean.
- [10:22] - Structuring a timeline for prep: establishing a clear plan and understanding weight loss needs.
- [12:03] - Creating a deficit effectively through balanced caloric intake and cardio; the cost of cardio vs. food restriction
- [14:47] - Monitoring progress: setting up accurate tracking of body weight, scale trends, and body changes.
- [17:18] - Considering lab work before and after prep to understand hormonal baselines and recovery needs.
- [20:41] - Creating the deficit through food accuracy and consistency in step count.
- [24:24] - Using daily activity (step count) to manage energy expenditure without over-relying on cardio.
- [28:05] - Managing fatigue and hunger signals by prioritizing recovery, maximizing sleep, and minimizing non-essential activity.
- [33:08] - Recognizing the benefits of step count over structured cardio for sustained energy and better recovery
- [36:19] - Leveraging cardio thoughtfully; balancing it with nutrition to avoid burnout and muscle loss.
- [38:28] - Discussing caloric deficits and how to use them without compromising muscle retention during prep.
- [41:03] - Importance of starting prep strong; achieving initial fat loss before fatigue sets in.
- [42:07] - Tailoring prep to individual limitations and adjusting the approach to maintain muscle and minimize fatigue.
- [43:11] - Final thoughts on achieving stage leanness through preparation, consistency, and adjusting for individual needs.
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