Well, its 20 weeks out ... yes 20! It's time to start the diet for the 2011 contest season. I spent the last 2 weeks in a kind of "break in" phase preparing for this week. I started cardio 4 times a week and moved it to every day. After the first full week, I'm down about 10 lb just by adding the cardio!
Slowly I cut out certain foods, changed the volume in my workouts since I took a solid week off before starting the first phase of the prep, and within one week, I started to see the changes.
It's time to put some new BIOS3 techniques to the test!
This past year, my main goals were to have a full off-season: eat, train heavy, and bring up my back, and legs even more than I had last year. I did hit some personal records in exercises:365 lb incline bench, a 320 lb military press, and 10x10 leg presses after having topped out at 1500 lb for 12 reps last year. I didn't feel it was safe to go any heavier.
This was the 1500 lb leg press last year:
I also went back to the Chiropractor for the first time in years. It makes a big difference in keeping me mobile. As I write this, I just finished eating my 10 oz of flounder, 1 cup of brown rice, and 1 1/2 cups of green beans. I miss the restaurant food already!
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