Weight Loss for Men's Physique Contest

Gaining weight or muscle mass can sometimes be the fun part, but when it comes time to start losing all that excess fat that I’ve piled on over a 4 month span, that’s a different story!

In my previous post “How to Eat to Gain Muscle” I take you through a diet plan of around 3000 calories a day.  Now I’m going to show you how I transitioned from that diet to a diet that helped me get down to 6% body fat.  You’ll notice in this diet plan, I cut way down on my calorie intake, but I’m still eating all day long.  I didn’t start out dropping from 3000 to 1747 calories all at once, it was a gradual progression; some days I’d eat a little more or a little less, but this is roughly the amount of food I was eating.

You’ll notice how much of my carbohydrates I eventually cut out near the end.  I started out by eliminating carbs after lunch, then after a month or so, I stopped eating carbs after breakfast.  This is when I started to really see my weight lose kick in.

The other change that helped me trim down quickly was the cardio.  Up until January, I wasn’t doing any cardio training, but now I needed to burn those extra calories, so I added 20-30 minutes of interval cardio to my already existing weight lifting program.  Worked like a charm.  After a couple weeks, I could really start to see the changes happening.

Jay Robb Protein Shake

In case you were wondering, this is the protein shake that I use.  It’s called Jay Robb and you can find it online or at your local Vitamin Shoppe.  It’s a little on the expensive side, but you get what you pay for.  The other protein shakes might be cheaper, but they have all kinds of artificial flavors and sweeteners, Jay Robb does not.  And it tastes delicious!

I hope this post helps.  If you’d like more details, just leave a comment.

 

  • Rey

    Awesome Rob! I want to give this a shot this summer! Did you find you had enough energy to do a full workout? I like high activity cardio like boxing. Any thought on this?

    • Rob

      That’s great to hear Rey. Let us know how it goes! My energy was pretty good to be honest. I was told I would have low energy, but that never really hit me during the prep for this contest. Try the diet and see how well you perform in your boxing class. If you’re low on energy, add another portion of carbohydrates throughout the day. Keep me posted!

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