There are certain factors that must be considered when
designing your program, though there isn't one exact
protocol that will work for everyone. Each person
will respond to the diet and exercise differently, so you
must make progressive adjustments to reach your goals.

The bottom line for everyone is, however, to maintain
and energy deficit without losing lean mass, until you
reach your goal.

First, determine the appropriate daily caloric intake for
yourself.

It should be based on the following variables:

1.Body Statistics (lean body mass)

2.Current Caloric Intake
(prior to beginning contest preparation)

3.Current Level of Training (time and intensity)

4.Current Body Fat Percentage (how much you must lose)

5.Amount of Time Remaining Prior to the Contest Date

The goal here is to keep the caloric intake as high as possible,
for as long as possible, so you may obtain optimal results
from each workout.

Attempting to get "in shape" by simply reducing caloric intake
causes the body to adapt to the reduction by wasting muscle
tissue.

Rather than reducing calories in an effort to reduce body fat,
increase your level of cardiorespiratory activity during the
allotted time. The body's response to a combination of weight
training, cardiorespiratory activity, proper nutrition and training
results in preservation of lean muscle tissue and a reduction of
body fat.

The first priority is to get down to single digit percent body fat
within the first eight weeks.

This goal should be fairly easy to accomplish.

Begin with the following questions:

1.How many calories are you consuming on an average day?
(example: 4000)

2.How much cardiovascular exercise are you doing?
(example: very little)

3.Has your weight been stable? (example: yes)

4.Are you following a proper weight training protocol?
(example: yes)

5.Calculating the proper intake of calories for each day,
and adjusting meals as the weeks progress.

Now, you can determine the proper percentages of protein, fat,
and carbohydrates and the number of calories you consume.

Assume  you require 3500 calories per day to begin losing
body fat at 25% protein, 55% carbohydrates, and 20% fat.
The first alternation could be to reduce fat intake to 16-10%
percent of your daily calories while consuming the same
amount of calories which is "more quantity" of food.

Adjusting energy intake and output through exercise:

The goal is to to burn the greatest amount of calories during
and after exercise. Once the body adapts to the current
workload (No longer losing fat, or slowing down) it MUST
be altered. The goal is weekly progression towards your goal.

Attempt to help accomplish TWO things with alternations:

1.Expend more calories during exercise.

2. Make adjustments in your food intake so you continue
to burn extra calories throughout the day.

A measurable reduction in body fat should take place every
2 - 3 weeks. Do not make any adjustments if you are making
significant progress. When or if your progress (body fat reduction)
slows dramatically or stops, the workload (caloric output) must
be altered.

Reducing caloric intake is usually the LAST option. As much as
possible, use exercise adjustments to maintain that deficit
(within time constraints, workload, performance, etc.).

Everyone loses fat at different rates and with varying amounts
of physical activity. The goal is to increase caloric expenditure
in a progressive way to continue to reach a low body fat
percentage in the healthiest way possible.

My past clients have been consistent in loosing two pounds
of fat per week for dropping 1% body fat each week and
maintaining all of their muscle as they progress into a contest.

Then in the final weeks before the event manipulating their
bodies to drop the excess water weight and coming in tight
and conditioned.

This has worked over-and-over for literally hundreds of people.