How many calories were you eating throughout your prep?
I started back in April at 240# eating 4500k. In the initial stages I kept carbs relatively high and fat on the low end approximately 15-20% of my intake. As the weeks went by I lowered calories and and kept the ratios about the same 40% protein, 45% carbs, 15% fat. Cardio was minimal meaning none lol. It worked decently and I did my first show of the year back in July but I wasn't where I needed to be conditioning wise so cardio was boosted to 2 times a day just 15-20 min of intervals on a recumbent bike. Goal was to sweat my ass off but not linger on cardio too long and burn muscle. Also implemented some carb cycling over the last 5 weeks which really did the trick.
I used Dexa scans over the diet to help gauge progress. I will attach a copy if anyone wants to take a look. It is an x ray scan and supposed to be the most accurate tracking method other than dissection.
Ron hook me up with some competitor stars lol
