I am aiming to lose 2.25lbs per week for the first 4 weeks.

Then I will aim to lose 1.5lbs per week for 4 weeks.

Finally I will aim to lose 0.75lbs of Fat per week for the last 4 weeks.

It's all simple calorie counting. Create a caloric deficit with a diet or cardio and you will lose fat.

quote:

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Originally posted by Cornholio:
a pound of fat has slightly over 4000 calories. Simply doing 750 calories of training and cutting 500 calories from your diet will yield slightly over 2 pounds per week.

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quote:

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Originally posted by Fonz:
[QUOTE]Originally posted by Cornholio:
[b]a pound of fat has slightly over 4000 calories. Simply doing 750 calories of training and cutting 500 calories from your diet will yield slightly over 2 pounds per week.

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Have to correct you:

A pound of PURE fat has 4086Kcal.

A pound of bodyfat has 3500Kcal due to the
fact that bodyfat has some water in it as well.

Godspeed[/B][/QUOTE]

True that. I was referring to the fact that a pound of pure fat has 454 grams @ 8.9 calories per gram. Therefore the ~ 4000 K calories.

quote:

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Originally posted by Cornholio:

True that. I was referring to the fact that a pound of pure fat has 454 grams @ 8.9 calories per gram. Therefore the ~ 4000 K calories.

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I'm about 7% body fat and planning on
leaning down to about 190lbs. I'm about
197 right now.

Haven't seen you in a while

Yeah I am going to compete at the big 'O

Last week I was 193lbs with 11.2% bodyfat at 13 weeks out.

I will try to diet down to 3% so I will compete around 176lbs.

I just started a 12 week cycle so I will probably add 4-5 lbs of LBM by then and if I get to 3% bodyfat and lose the water I should be 176lbs.

Hopefully I won't be 177lbs, because there is no light heavy class at this show

I'm taking my dieting slowly because
I don't want to lose any size. So far I
have a gained a little mass ( maybe 1-2 lbs ) while loseing body fat. ECA definately helps the diet since I went fom 10% to 7% in about one month ( 1.5 lbs a week ).

I'm not going in there trying to out mass anyone but I will try to be in my best condition and shape.

Haven't decided yet but it will probably be something hard rock.

"When do you plan on tanning?"

Probably just the last month 3 times per week at 20min. Then I will apply a total or 3 coats of a tanning product.

"What are your plans for the last week?"

DIET

-no carbs for monday,tuesday,wednesday
-carb up from thursday noon till the show (48hrs)
-I will make sure to have no more than 1000mg of Sodium for the last 2-3 days
-I will dring lots of water until 24hrs before the show then I stop it all besides a couple sips to keep my mouth wet.

TRAINING

-Last heavy training on Sunday before the show, then I will do a depletion workout (upper body only) on Thrusday morning just before starting the carbup.
-Stop cardio about 10 days before contest
-Keep posing all the way to contest day

DRUGS
-Winny 50mg ed, Test 300mg/week, Fina 45mg ed
-I will stop all stimulants about a week out as they can interfere with the carbup
-I will be tappering my T3 down to 50-25mcg
-I will increase Clomid and Nolva to 100mg and 40mg for the last couple days.
-I will use some Lasix for the last 2 days probably around 40mg per day
-I will add about 3000mg of Potassium.

I MAY HAVE FORGOT SOME THINGS BECAUSE THIS IS JUST OFF THE TOP OF MY HEAD.

"Do you know of anyone else competing this year?"

No, I don't think I know anyone competing there this year besides the guys that did the show last year.

Any feedback or comments would be appreciated.