Originally Posted by kitarpyar
Awesome Rich. Looking forward to the updates, routines and diet.
When is the show? And how do you guys plan to go about it in terms of a target weight class? Select some kind of a target weight class based on current weight and BF% measurements, or just go with the flow until he is close to the competition?
We are bring him down till Jan. Then after muscle memory and dropping some fat, in Jan we will re evaluate things and see were he falls for his show.
Setting a weight and such for the show now would be insane being he is just starting back on weights after a few month lay off.
I don't set a weight in stone. You go by the mirror. We will use his LBM as a guide for nutrition intake. I will check this every month to see how much comes back with the muscle memory and make adjustments. his LBM comes up 191 right now (7 point pinch so add 4% to body fat % it will be lower LBM ) but the more you cut the more accurate it becomes as you loose the fat variable %.
Due to variables I have him on 191 pro, 135 carb and 60 fats. I will be looking at this in 2 weeks and adjusting more accurately.
Present sups Whey Protein and Kre-Alkalyn, Multi "V".
Originally Posted by BendtheBar
Best of luck Rich. Will be following along.