In this episode I talk to ICN and INBA pro bodybuilder Brandon Kempter about how he sets up his contest prep. 02:55 Intro to Brandon 4:27 How many weeks should one start a prep? 07:05 How do you know how much you need to lose? 08:50 The 4 phases of competition prep 11:20 The habits needed for prep 20:10 Rate of weight loss for prep 22:40 A deficit through diet, cardio or both? 23:55 Energy efficiency during a prep 31:32 Should Flatness/Fullness be used to make decisions 36:55 Refeeds and diet breaks during prep 42:10 Crazy food combinations in prep 44:50 Macronutrient breakdown for dieting 48:10 More about Brandon For a free 7 Day Natural Bodybuilding prep course go to: https://members.healthmastery.co/optin1592314349648 For 1:1 Bodybuilding coaching: www.Healthmastery.co My Instagram: https://www.instagram.com/adammc192/ Brandon's Instagram: https://www.instagram.com/brandonkempter