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@prcg345 You’re already depleted from dieting. No need to deplete even more.

@prcg345 Nope nope nope. No need to deplete and load and manipulate water/sodium. Progressive linear carb load. Take pics everyday, AM and PM. If you start to spill over, keep carbs constant the next day. If you still look flat, increase carbs. Keep water and sodium approximately the same...

@chianna You need some sort of hip-hinge movement or something for the posterior chain —- dead lifts, hamstring curl, etc. I also don’t see any kind of vertical pull on your B day. Don’t neglect abs and calves if you’re wanting more of a hypertrophy based program.

@petr0s As a competitor and a coach, I think that’s way too aggressive. Really you want to be ready early and don’t want to keep dieting into a show. So you actually only have 13-14 weeks instead of 16 weeks. You are running the risk of losing muscle by being that aggressive. I would go slower...

@darcylbridge I’m not entirely convinced that the 1500 calories OP is reporting is correct. I also doubt that OP is still holding 2 lbs of water since August. If she is maintaining her weight, then she is at maintenance.

@neverbeenalone The only thing I don’t really count is collagen protein, since it doesn’t contribute to MPS. I still count the calories and the protein grams from it, but I make sure that I hit my protein goal and then add the collagen grams on top of that.

@_marc97 I don’t understand the comments that say to eat more. If OP has truly gained two pounds (and not just water weight fluctuations), then she is already at a slight surplus. I do agree that more protein would be beneficial. Recomping is a slow, ongoing process. You will see changes over...

@clintmurphy72 Great job! Good luck with your offseason!

@matthewpegler Are you in the US? If you go to healthtestingcenters.com, you can order any blood test, pay online, make an appointment, and get results in like a day. This is what I did. You don’t need a doctor’s order because they have standing orders from a doctor that is in charge of the...

@lisafab The lat pull ins and scap retractions are both pulling movements with some degree of elbow flexion.

@lumenlight Whenever I'm on vacation and have tight space in the hotel or vacation condo, I do the following workout: 5 min warmup of walking/jogging in place/jumping jacks, and a few stretches 25 pulsing squats 25 leg lifts to the back 25 pulsing squats 25 leg lifts to the back 25...

@dawn16 Thank you! Not to hijack this discussion, but I agree that there is a lot of talk on here about cutting and bulking, when it’s probably unnecessary in most cases. I’ve read that bulking can cause you to increase the number of fat cells (not just the size), which then makes it harder to...

@spiritfilled_lovefilled Not sure if there are any copyright issues with my listing them all. I have some in my original,post, but a Google search or YouTube search should get you what you want :). If not, I believe Doug has said if you reach out to him, he will gladly send you a list. He’s on...

@divinenature A long time ago I read somewhere that if you lose fat, you inevitably lose a bit of muscle because some of the muscle was helping to carry around the extra weight/fat. Not sure how much you lose though. That being said, it does sound like you should up your protein a bit... at...

Hello all! Natural masters bikini competitor here, going into my fourth season. I did my last show in August 2021 and decided to try something different going into my off season. I discovered Brig 20 and started it in October and I wanted to share my experiences with it over the last nine...