Today marks 12 weeks from competition day. The last week of dieting was really consistent with my pretty much hitting my macros bang on every day. At the start of the week I had some back trouble that was quickly taken care of by the physio, followed by aggressive foam rolling and trigger point therapy using the kit that I wrote about a few months back. The back trouble pushed my training schedule back a couple of days but for those days where I didn’t train, I stuck to my lower calorie numbers. By Wednesday I was back in the gym with no loss to my lifts so I suppose I’m happy.

As I get leaner, I’m beginning to notice these aches and pains. I guess when the body is at higher fat levels your joints and such are better equipped to cope with all the training. The only way for me to describe it is by saying that I sometimes feel like a machine that needs lubricating. The back trouble really opened my eyes because I had noticed it before but it never really became an issue until recently when I’ve gotten a little leaner. I was slacking on my mobility exercises and probably not doing enough to warm up when training. I guess the point that I’m trying to make is that you should try and look after your body. Warm up thoroughly before you train and do some deep tissue work to keep your body in top shape. This stuff is especially important when dieting.

Anyway, not a lot changed last week, diet wise. My numbers are exactly the same as in my last update. I’m doing 3 cardio sessions a week. One is HIIT and the other two are LISS. HIIT being about 20 minutes of on-off intensity work, and LISS being about 45-55 minutes of steady cardio. My instruction is to go like this until my weight sticks then shave a few carbs so that’s what I’ll do. Here’s my conditioning at 12 weeks out.

Weight: 104.4kg

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