• Do not slack on H20 consumption in off­season (yes, it’s annoying but helps in all fat­loss & muscle building processes)
  • Do not short­change on any particular macronutrient ­-- pre­contest, might come a sticking point where you need to deplete fats or carbs, but you are wise to include ALL from the base diet set­point.
  • When starting a dieting phase ­­transitioning from full off­season I would start using  the most variables possible ­­ meaning do NOT over consume fiber, low glycemic carbs, and do not cut dairy. Eating that clean initially should almost be difficult in first few weeks and fibrous carb sources and too many veggies will make this more difficult at this stage.
  • Medium chain fats & Omega­-3's are best for dieting from empirical experience               and research, these 2 fat sources (from coconut oil & fish oil) have demonstrated improvement in fat oxidation (uncoupling) and improved insulin levels & less propensity for fat storage.
  • Do not be close­minded and have "carb cut­offs." -- This nutritional dogma has somehow been accepted as fact, which it simply is not. In fact, I will have some guys loading more carbs in evening depending on their activity levels pre­training to time of weight training and cardio.
  • Cardio is still effective at other times of day besides fasted and post training -- I like the idea behind morning fasted cardio, but feel cardio at other times is also very beneficial, and if you are in a well­fed state, I would say that higher intensity cardio would be advantageous for increasing overall EPOC and triggers a longer after­math of calorie burning from the food + intense cardio
  • Caffeine, ephedrine, clenbuterol, yohimbine are all 'no­brainers' in regard to basic,      effective thermogenic agents. (Do not use these too soon ­­ start diet far enough     out to only use these agents for sticking points or finishing touches, never "rely" on these or start them fresh out the gates)
  • Trenbolone is the most critical hormone pre­-contest ­-- this is just anecdotal                observations and a universal agreement among several users. This hormone is powerful and dominant in gaining muscle and losing BF%.
  • Regardless of off­season or contest ­­ never 'mentally' convince yourself or justify       lowering weights because "they said so" ­­ meaning it’s been propagated that higher reps and lighter weights are mandatory due to raising RMR and being weaker from the diet. -- No, you should be strong from perfect nutrition, water consumption,      proper hormonal atmosphere, and the mindset to win as you have a goal around the corner.
  • As the dieting progresses and you become lower in BF%, hunger hormones will dictate your level of satiety. Ghrelin will be sky high and leptin low. Now is the time to increase fiber, vegetables and perhaps switch to lower glycemic carbohydrates.
  • Do not 'buy into' cheat meals for stoking the metabolism. This is another propagated nutritional dogma shouted by many. Having 1 cheat meal during contest dieting will NOT manifest into a normalization or correction of a slower metabolism. It will help out psychologically and aid in glycogen replenishment and boost energy for more motivation the following days. To really 'flip the script' on metabolic slowdown, ie; lower T3, leptin, RMR etc... you would need to overeat for 4­-to-5 days most likely and then risk some fat accrual....(just use high carbs days for mental and cosmetic benefits.)
  • Please do NOT think what I typed above is definitive or conclusive ­ I am just giving some advice on my own experience.