RETHINKING CALORIE REDUCTION STRATEGIES IN COMPETITION PREP

A recent conversation in our “Bikini, Wellness, and Figure Guidance Facebook Group” highlighted a common issue in competition prep: excessive calorie cutting. One of our members shared her experience of having her calories reduced by 200 with each dietary adjustment during her last prep. This revelation is concerning, as it deviates from what we consider optimal in bodybuilding nutrition. It's unclear whether her plan was based on specific meal plans or macro counting. Typically, structured meal plans during prep tend to follow this pattern of significant calorie cuts. However, if macro counting was used, such drastic reductions are not just unnecessary but also counterproductive.

The primary goal during prep should be to consume the maximum amount of food possible while still achieving a steady and appropriate weekly Rate of Loss (ROL). This approach benefits the body in several ways: it better preserves metabolic rate and muscle mass, makes hunger more manageable, and overall, supports a healthier and more sustainable prep process. The method of automatically dropping calories by 200 after each adjustment ignores the individualized nature of metabolic response. Effective adjustments in calorie intake should be based on current progress and specific needs, not a predetermined number. Such large drops in calorie intake can unnecessarily accelerate metabolic adaptation, potentially leading to increased muscle loss and heightened hunger levels – none of which are advantageous for an athlete.

In contrast, when using macro counting, adjustments can be more nuanced and targeted. Often, a minor reduction, such as cutting 10-15g of carbs and 2-3g of fat, is sufficient to maintain active fat loss. This approach is far more sustainable, slowing down metabolic adaptation and muscle loss, and significantly improving adherence compared to drastic calorie cuts.

Let's delve into some examples to illustrate these points more clearly.

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Case Study: Client 1's Individualized Bikini Prep

Client 1, a bikini competitor, began her official prep on March 24th, entering a crucial downshift phase one month out. This phase was about 'priming the pump' for the intensive prep period ahead. Instead of overhauling her existing program, we subtly shifted the focus from hypertrophy to strength training, aiming to create an optimal environment for reverting back to hypertrophy-focused training at the start of the official prep. Concurrently, we refined her diet, reducing calories slightly (by 103 calories) to reach her ideal off-season weight and gently nudging her metabolism toward fat loss, as muscle glycogen levels began to decrease.

With the commencement of her official prep, an initial calorie reduction of 381 calories effectively kicked off her active fat loss phase. About four weeks in, we introduced just two 20-minute HIIT sessions per week, intentionally avoiding steady-state cardio at this stage. A further tweak came two weeks later, with a modest drop of fifty-eight calories (equating to 10g of carbs and 2g of fat). This adjustment aimed to maintain her weekly Rate of Loss (ROL) at 1.4 pounds. However, upon review, it appeared this might have been a premature or excessive reduction. Her ROL unexpectedly increased to 1.58 pounds, indicating a potentially too rapid loss, so we considered reinstating those calories.

As of now, she continues without any steady-state cardio. We'll reassess her progress on Thursday. Impressively, she's trending towards reaching stage leanness 10 weeks out, though this timeline might shift if an earlier National Show aligns with her progress. Notably, her Adjusted Metabolic Factor stands at 17.3, a remarkably high figure, reflecting the effectiveness of our gradual and calculated approach.

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Case Study: Client 2's Individualized Wellness Prep

Client 2, focusing on the Wellness category, also commenced her official prep on March 24th. Like Client 1, she entered the Downshift phase a month before, employing a similar methodology. However, the transition into official prep for her was marked by a slightly more aggressive calorie reduction of 523 calories to initiate active fat loss. This larger adjustment was based on her unique response history observed during the Downshift Phase, underscoring the importance of individualized strategies.

Right from the start, we integrated two sessions of 20-minute HIIT per week. HIIT not only accelerates fat loss but also minimizes the impact on metabolic adaptation compared to steady-state cardio. Plus, it’s particularly beneficial for leg conditioning—a key aspect in Wellness competitions. At this stage, we still abstained from incorporating steady-state cardio.

Approximately three weeks into the prep, we implemented a modest calorie reduction of sixty-seven calories (cutting 15g of carbs and 2g of fat, while maintaining fat intake on refeed days). This fine-tuning was aimed at achieving a weekly Rate of Loss (ROL) of 1.0 pound. Three weeks following this adjustment, Client 2 consistently hit her ROL target without the need for further calorie reductions.

Remaining steady with no introduction of steady-state cardio, she is on track to reach stage leanness six weeks out from her competition. Her Adjusted Metabolic Factor, at 16.3, is impressively high, reflecting the effectiveness of our tailored and responsive approach to her prep.

UPDATE: This client, Amanda Wright, went on to win her IFBB Pro Card in 2022. She never did and Steady State Cardio, and the lowest calorie level was 1543, and we started reversing after that point.

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The Key to Successful Prep: Adherence, Consistency, and Personalization

The experiences of our clients underscore a crucial principle in bodybuilding prep: when adherence and consistency are on point, results follow. Both clients have been exemplary in following their macros, maintaining their workout routines, keeping up with Non-Exercise Activity Thermogenesis (NEAT), and sticking to the plan. Such diligence often leads to steady progress, despite occasional stalls. As Natalie discussed in her recent post, understanding a client's weight loss trends and history is invaluable. This accurate history informs our predictions and adjustments, allowing us to navigate stalls effectively without resorting to drastic calorie reductions. Six weeks into their prep, both clients maintain a Metabolic Factor above sixteen, and their calculated maintenance calories are still over two thousand. How is this possible? It's due to the fact that fat loss is occurring at a weekly Rate of Loss (ROL) of 0.8 to 1% of body weight. This rate aligns perfectly with current research, which suggests it's the most effective for preserving muscle mass while promoting fat loss, thereby protecting metabolism.

When prep is initiated correctly, with the athlete properly primed in the months leading up to it, this is the typical outcome. Usually, only a 5-7% reduction in total calories is required after the initial cut. In my last five years of coaching, I rarely had to reduce calories by more than 7% when a client follows the plan meticulously. Also, I've never had to prescribe sixty minutes of daily cardio to anyone. This method isn't exclusive to elite coaches; it's accessible to anyone willing to invest the time. It requires treating each client as an individual, closely observing their data, and understanding their unique responses. A lot of it boils down to basic math, something that's often missing in one-size-fits-all or downloadable plans.

Moreover, this approach makes prep more manageable for the client. Consider the difference between cutting sixty to eighty calories versus two hundred. Which one is easier to adhere to? Which protects hard-earned muscle better? And which allows for a more enjoyable prep with fewer calories cut and less cardio in the final phases? These are important considerations for anyone preparing to start their prep journey. Remember, the stage for a successful prep is set in the final months of the off-season. Neglecting this phase can make the subsequent prep more challenging than necessary.

Disclaimer 1: This information isn't a closely guarded secret; it's widely available and represents the approach of most science-based coaches. This is why flexible dieting and evidence-based methods are gaining popularity and slowly replacing outdated "bro science" techniques.

Disclaimer 2: This advice assumes a prep journey free from unexpected events like illness, injury, or personal crises. Such unforeseen circumstances might necessitate a more aggressive approach temporarily. However, allowing extra time in your prep for such eventualities can mitigate these issues should they arise.

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