Tag Archives: fitness model

Update on the mentoring

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As you may remember from these weekly blogs (weekly? erm…) I spent a lot of the past six months both in training for a fitness competition – the Pure Elite in Margate last month – and acting as a mentor to a great newcomer to the sport, Dan Wynes.

Dan also entered the contest (but in much younger categories) and – indeed, if it wasn’t for Dan, I wouldn’t have entered the contest – he motivated me to enter, and that was just one of the ‘two-directional’ inspirational and guidance activities that emerged as part of the mentoring process.

The contest itself, and some of the preparation, is to be featured in a TV documentary to be shown early in 2015.  Before that though, here is an article written jointly by Dan and me, and published by my good friends at WatchFit, that describes the mentoring over those six months – and how we both contributed and benefitted from it.  And there’s some great photos from Simon Howard of snhfoto.

Take a look (link below), have a read of both our stories, and I hope you find it interesting – and feel free as always to send comments to me at Chris@FitnessOverFifty.co.uk

www.bit.ly/DanAndChris

On stage in two days!

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There are now less than 48 hours to go until the Pure Elite Fitness Model contest in Margate. I’ll be there on stage, and I’m both looking forward to it and apprehensive in equal measure!

This is the first time I’ve competed in Pure Elite, although I have been on a stage elsewhere in similar contests organised by Miami Pro four times in the past – two categories each time, so in fact I’ve been on the stage for eight separate contests.

So why I am apprehensive? It sounds like I’m an ‘old hand’ at this game! Well, there are a couple of aspects about the Pure Elite that make it all a little bit more of a challenge.

Firstly, there are the age categories. For Miami Pro, I have always entered the over 50’s age group in both the Fitness Model and Muscle Model categories; I’ll be doing the same two category names this Sunday too, but Pure Elite has a different age structure, and I’m in the over 45’s, not over 50’s. This means I’ll be competing against guys who are almost 13 years younger than me – and age is certainly a factor in being able to reach peak physical condition. In my other contests, I was usually the oldest on stage by about 5 years; in this one, I’ll be a week away from my 58th birthday, I suspect I’ll be the oldest again, but will have a much greater age gap to the youngest.

Secondly, I’ve also had another fitness-related focus on my mind. I’ve been raising money for a good cause – a young girl called Esme with an incurable disease. The high point of my fund -raising for her was running a marathon in Dublin on Monday this week (the marathon and cash-raising story is on www.bitly.com/chris4esme). I’m not used to much long-distance running, and I was pretty exhausted at the end of the 26 miles. An article on marathon running I read previously suggested runners need 26 days without training to recover post-run, based on a day’s recovery for every mile ran. I certainly couldn’t afford that time off with the Pure Elite being 6 days after the marathon, so I decided to make that 26 hours off-training rather than 26 days! I hope the marathon hasn’t taken too much out of me for the Pure Elite, and that I haven’t taken my training too far off course as a result.

Apart from the marathon, I think I’ve prepared well for Pure Elite. I have been training alongside Dan Wynes, a young guy to whom I have been acting as fitness mentor for the past six months. Even though I’m the mentor, I know that I have learned as much from Dan as he has from me over these past months, and we have both been determined at pushing each other on. Dan has formally challenged me to be the best of my generation present at Pure Elite, and I issued the same challenge to him.

The most intensive period for us was a week’s dedicated training taken as a trip to Gold’s in Venice Beach, Los Angeles, ending the day before travelling to Dublin. That week in Gold’s was the toughest week’s gym training of my life, and my thanks go to Dan for encouraging me on so much – and also to Rob Riches of True Performance Nutrition (the USA-based company for which I am an ambassador) who joined in the training there and further helped both Dan and me reach new reserves of strength and dedication to achieving the best body we each can.

Coming forward to today, I checked the mirror and scales this morning, and feel happy with what I saw. I’m at the lowest bodyfat for five years, just beating my final number on the Gold’s trip – the bodyfat actually went up significantly in Dublin due to the mega-high carbs fuelling my run on Monday.

Have I done enough to repair the fitness diversion caused by Dublin, and to be a worthy opponent to those competing alongside me on stage? I hope so.

My wife Jenny and Dan’s girlfriend Liz are in the front row of spectators on Sunday, and will be screaming madly for both of us during our separate times on stage. I hope they get to see their chaps have met to the challenges we gave each other with success. We want our ladies to see us achieve results to make them proud of the two of us.

More next week, when Pure Elite will be over – for this year, at least!

Two weeks and counting…

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It’s now only just over two weeks to go until the Pure Elite championships. With every passing week, the training and nutrition gets that little more precise. Before I go into details, however, a quick recap…

The Pure Elite fitness modelling contest is on November 2nd in Margate. It’s an event where the competitors are on stage with not much on in the way of clothing, and there is a team of judges to study the physique, presence and presentation of those competing – and a theatre full of spectators, and TV cameras, to catch every move. Fitness modelling is a lot like a bodybuilding contest but, as I’ve said before, with smaller muscles but bigger smiles and bigger swimming trunks!

I’ve done such competitions before – I’ve just counted to realise I’ve actually done eight – yikes! – but this is my first with Pure Elite. It’s also my first in the over 45 age group, as previously I had been in an over 50 age group. I’m also entering the non-age restricted body transformation category, totally new to me, where I hope the fact that I’ve lost over a third of my bodyweight in fat over the past few years will help my chances.

IMG_4809I’ll be there with Dan Wynes, to whom I have been acting as mentor for the past six months with this specific contest in mind. Dan is entering different categories to me – as he’s 21, he doesn’t qualify for the genteel environs on the over-45’s. Genteel? I doubt it!

The overall aim of all the competitors is to increase the amount of muscle, and reduce the amount of fat covering those muscles. All of the exercise and nutrition practices are focussed on delivering those objectives. There’s a few other parts involved in chasing success – for me that’s posing practice, body shave (yuck), spray tan (double yuck) – and I’ll talk about those nearer the event, but here is a flavour of the exercise and nutrition sides from my own viewpoint.

I am pretty good on both exercise and eating correctly all year round – but for the past few weeks I have ‘turned up the dial’ on both these factors. If I had to summarise the approach in one line, it is we are now doing more of the good things, and less of the bad things.

On exercise, I’ve moved my fat-burning cardio from 4 days a week up to 7, and increased it from 40 minutes to 50, all on a cross-trainer. I much prefer the steady state approach to intervals, as I can use the time for emails and the like and don’t have to be focussed on keeping detailed track of time minute-by-minute. I can also get into the rhythm from my music, man. I like to keep the heart rate well in the aerobic zone, at 120bpm plus or minus 5. I do this cardio session first thing at the gym, as the last hour of my overnight fast, before going home for a decent break-fast.

On resistance training, or weights, I have again turned the dial up. I used to train an average of 5 times a week – one each of ABCDE then two days off (ABCDE are Arms, Back, Chest, Delts and Elevators) – Delts is shoulders, and Elevators is the new marketing-friendly word for legs invented for my system! Now I try for six times a week, doing double legs and only one day off: ABECDE – and upping each workout to 8 exercises rather than 7.

On the nutrition side, I’ve cut down on carbs Mon-Fri. I don’t normally keep a detailed record, but I try for around 2500 calories a day with around 250g of protein, 250g of carbs and 50g of fat. That’s all done by estimation and eyeballing amounts, which I’ve become OK at doing. Now, I’m being more precise – keeping the weekends with the numbers as they were before (but with more accurate measuring), but Monday-Friday I’ve now cut the carbs down to 100g while leaving other macronutrients the same – giving around 1900 calories per day. Of those carbs, I see the sugars are the key thing to avoid, and I have those sugars just as fruit, and that only as part of my post-cardio breakfast and post-workout meal. The increased carb amounts at weekends is a carb ‘re-load’ and helps the body not get too accustomed to the low carb routine.

Is it having an effect? Well, the scales say I’m down a few pounds, and the percentages show that specifically the bodyfat percentage is also down – which is the plan. Also, the gym performance is not deteriorating, so I’m still adding some strength along the way. We will know in two weeks time, I guess, although there’s a few more macronutrient manipulations to come.

There are a couple of factors that will influence all of this:

Firstly, Dan and I are off to do a week of concentrated gym and cardio training, plus spot-on nutrition, in Los Angeles, the spiritual home of fitness. It’s a chance to catch up with True Performance Nutrition, the company for which I am an ambassador. That trip should be good for the contest preparation.

Secondly, and less good for the contest, but something I have to do (nay, want to do) is the Dublin Marathon. This is just six days before the Pure Elite. I’m running to raise money for a very poorly little girl who lives near us – please read the story and perhaps offer a few quid on www.bitly.com/chris4esme – I haven’t really worked out the likely effects on my stage presence of expanding my cardio that day into a 26 mile trip, except to say that I think I may give the E workout a miss for a few days after! I definitely think marathon day will be a significant carb re-load day, and I will need to drop lots of carbs in the few days between the run and the contest.

So – two and a bit weeks to show time. Dan and I will be as ready as we can be, we will be cheered on by the manic supporters that are my wife Jenny, and Liz – Dan’s girlfriend – plus others from Dan’s family. We plan to do the best for ourselves, our good ladies and our families. And I want my ninth event to be my best ever!

Four weeks and counting…

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It’s just four weeks until I head to the stage for the Pure Elite Fitness Model Championships in Margate on November 2nd. Actually, checking the calendar, make that nearer to three weeks – gulp – and there’s a lot to be done in those remaining days!

For newcomers, this activity involves standing on a stage in a packed theatre with very few clothes on (there are some clothes, it’s not that extreme!) – and being judged on physique, stage presence and model attributes. Think of it as a bodybuilding show without the nasty drugs, and with smaller muscles, but with bigger shorts and bigger smiles! It’s a much more aesthetic and marketable look than a typical professional bodybuilder.

I’m no stranger to this sort of thing – I’ve competed four times in the past, all with the Miami Pro organisation. But this is the Pure Elite organisation and it’s a bit more of a challenge for me – why is that that? With Miami Pro, I was in their over 50’s category – indeed I’m their current World Champion for that age group. But Pure Elite has a different age category structure, so I’m in the over 45’s. This makes a difference as I will be on stage just two weeks before my 58th birthday, so I will be alongside competitors up to 13 years younger than me – and in this game, it’s a lot easier to look good and do well if you are younger.

I’m entering three classes – Fitness Model, Muscle Model and Body Transformation. Muscle Model requires more muscle than the more elegant Fitness Model look, but it’s still nothing like a pro bodybuilder in appearance. And I hope my transformation of losing a third of my body-weight in fat since turning 50 will help me in the final category.

In these final few weeks, I’m training alongside Dan Wynes, who I have been mentoring in fitness for six months. Dan is also entering the show – in different categories to me since he’s only 21. Indeed I wouldn’t be entering this one without Dan’s insistence that I should (although Jenny, my wife, says I didn’t need much convincing!).

Snapshot - 201Over this week and next, I’ll be trying to coax a few last pounds of fat off, and add a wee bit of muscle here and there by turning the dial up on all my training and nutrition activities. I’m now up to doing pre-breakfast cardio 6 days a week rather than 4, and I’ve increased the afternoon weights workouts similarly – with more intensity, and determination to set new personal performance records. On the nutrition side, I’ve reduced my daily calories a little, I’m cutting the sugar and other fast carbs significantly wherever I can, but increasing the protein to make up some of the calorie reduction from the reduced carbs. To help on the nutrition side, I’m also checking I’m taking the right supplements, most of which are from True Performance Nutrition.

The plans from next week are that the training and nutrition parameters for me and for Dan get turned up one more notch – which we will do as part of an intensive week of pre-contest ‘fitness immersion’ in Los Angeles. This is a trip we have scheduled to absorb some of the atmosphere of the fitness capital of the world, and try to live with almost perfect pre-contest training and nutrition for a week.

One interesting point is that the contest journey Dan and I are making is being filmed for a TV documentary, with filming both in the UK and on our LA trip. With an eye to promoting community activities, the documentary is designed to show how mentoring works and benefits both the mentee and – more unexpectedly – the mentor, and also how our initial mentoring relationship has built into a strong friendship that transcends the generation gap between us.

Another interesting aside is that just 6 days before going on stage, I am running in the Dublin Marathon – a commitment I made to raise funds for a very poorly little girl who lives near us (look at www.bitly.com/chris4esme to see more). Doing what I can to help Esme is a high priority, and it’s just bad luck – or perhaps over-eagerness on my part – to have two such significant, challenging and personally-important events just six days apart. I’m still working out how to juggle the training and nutrition involved in getting off a plane in London from LA, then getting on to one for Dublin, running that Marathon and then being stage-ready for Pure Elite a few days later.

Jenny is also running the Dublin Marathon – and we’ll try to run together throughout, even though she’s a much better distance runner than me. And, being the amazingly supportive wife she is, she will be shouting her socks off for the two of us when Dan and I hit the Pure Elite stage – as will his girlfriend Liz and his own family, all joining Jenny in the front row of go-mad spectators!

Chris meets Dan at BodyPower 2014

Chris meets Dan at BodyPower 2014

If you’d like to read Dan’s blog and his views on fitness generally and this contest in particular, find it on www.DanWynesFitness.Wordpress.com – and I’ll be giving more information on my exact approach to nutritional changes next week in my blog – then it will be Los Angles, Dublin, Margate in the following blogs. Then it’s an easy downhill run to turning 58 and then Christmas!

The countdown has begun…

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It’s now seven weeks until my next appearance on the contest stage, and Stage 1 of my pre-event preparation has been under way for a week.   Hang on, I hear you cry (almost), I thought you had retired from competition earlier this year, Chris?  So what’s afoot?

Indeed it’s true that I declared after my contest appearances in April that my on-stage competition days were over.  After all, I had just won the Miami Pro World Championship for my age group (the over 50’s), for both Muscle Model and Fitness Model, so it did rather seem like a good time to retire.  I had achieved one place better than the same event last year, so the progression of runner-up to winner to retirement sounded pretty logical to me.

But then, in May, I met young Dan Wynes and his girlfriend Liz.  Dan knew of my story, and he asked if I would act as his fitness mentor.  I agreed, but only on the condition that he set himself a real and specific target – entering a fitness modelling contest similar to the ones I had done.  The Pure Elite contest was chosen because the date of the event, 2 November, was then about 6 months in advance of that initial meeting between Dan, Liz and me.

Chris meets Dan at BodyPower 2014

Chris meets Dan at BodyPower 2014

It was then Dan’s turn to make a condition – he would only enter Pure Elite if I retired from being retired, and entered the event as well.

The conclusion of these mentor/mentee negotiations was therefore that Dan and I will both compete in the event – although in very different age categories – he is 21, after all.

So, that’s how I come to now be following Stage 1 of the preparation for an event that wasn’t on my radar 7 months ago.

This is, I’m sure, going to be a tougher competition than my last ones – a key reason for this is the age categories.  In my last contests, the category age was 50 and over; in Pure Elite, its 45 and over.  So, as I will be entering the stage just a couple of weeks away from turning 58, I’ll be facing competitors up to 13 years younger than me.  You may think that gives me more years of preparation time, but it doesn’t actually work that way, one reason being that I didn’t do any sport or lift weights seriously in the gym room until well past 50.

All of which means I’m going to have to work extra hard to do well on 2 November.  Which I will indeed do, as I relish a challenge.  And I have the bonus of training up to the date together with Dan – while I am mentoring him for these final few weeks, he is also doing his very best to encourage me too (not that I need much encouragement, the truly un-wonderful smell of the spray tan is beckoning to me already).  So yes, darling Jenny, it’s another round of spray tans, body shaves and grumpy carb-light Chris for you to put up with – one more time.

So what are these preparation stages that I mentioned all about, and what constitutes Stage 1?  I’ll explain all in my blog this time next week.

And if you want to follow Dan’s progress for these final few weeks too, check out and subscribe to his blog Danwynesfitness.wordpress.com

Fitness TV time…

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Snapshot - 101Interested in fitness on TV?

The TV documentary about me – ‘Fat To Fit at Fifty’ – is being shown by the Community Channel tomorrow. It tells my fitness transformation story and how I’m helping others down the same road. There’s contributions from some of my Personal Training clients, magazine editors, plus fitness professional Rob Riches – who is my own inspiration and the guy who introduced me to fitness in the first place. There’s also views from top local PT Russell Lee, celebrity fitness photographer Simon Howard, and my workout buddy, fitness model Alex Hughes.

It is being shown at the following times on these channel numbers:

Tuesday 17 June – 11AM

Wednesday 18 June – 5AM

The Community Channel is on Sky 539, Virgin Media 233, Freeview 63 and Freeview-HD 109.

I hope you get the chance to watch!

Hobby, Addiction or Obsession?

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315One of the interesting questions I ponder relating to myself, my clients and professional contacts in the fitness world is how far to take fitness in terms of life’s other priorities. It’s a huge topic, and I think the subject can be opened by considering three questions – how much time should you devote to exercise, how closely should you follow a mega-healthful diet, and how upset do you become if you own objectives on both if those previous points are not met.

Everyone has their own answers to these of course. The fact that the UK has an obesity crisis, with alarming rises in the rates of diabetes and other diseases which have an unhealthful lifestyle as contributory factors, suggests to me that far too many have fitness as too low a priority in their lives.

And there are those at the other extreme. Virtually living at the gym or heath-club, and sacrificing other social activities in order to do so, perhaps creating difficulties with family or friends on the way. The body may be healthy, but maybe the mind is less so. This is a much smaller group than the first – but there are significant numbers, I’ve met a few and there are times when I’ve been guilty of heading towards this route.

If you want to be good at the fitness game, and take it to levels beyond that needed purely for optimal health, the you’re taking it into a sport or competitive activity – even if that competition is only with yourself. To do this requires effort, dedication and time commitment way beyond the amounts most people would put in. But this is the case with any sport, you have to put the effort and time in, and remove or minimise distractions if you’re going to achieve success in your sport. I have t-shirt lurking at the back of my wardrobe somewhere that says ‘Obsession is a word used by the lazy to describe the dedicated’, a true statement but not one I actually choose to wear often these days.

The proper answer for most is somewhere in the middle. Certainly, for most of my Personal Training and Fitness Consultancy clients, they have no plans to follow me to the competition stage and be judged in a fitness, muscle model or physique competition. Most are keen in reducing fatness levels and increasing fitness levels, and to that end, I advise that they follow a decent nutrition regime and adhere to an appropriately designed exercise programme – and would realistically expect them to follow this for maybe 50% of the time. But those that choose to take enthusiasm for fitness activity to beyond the level needed to maintain or regain optimal health will decide to apply more.

Let’s look at my own approach. I try to keep to my nutrition and exercise goals in excess of 75% of the time. But I’m not so fitness-focused that I will turn down a social engagement, or a few pints of decent ale or good restaurant meal. I think this puts me in the ‘Addicted’ camp rather than ‘Obsessed’. But I do monitor my bodyfat amount and percentage, and if I find either creeping up, then I turn up the heat and move the devotion needle a little to the right beyond that notional 75% mark.

Does this make me obsessed? I hope not. I like to be at below 9% bodyfat for contests and professional photo-shoots, and to ensure I’m not too far off that my target is to keep at 12% or below year-round. I only take remedial action and move towards that ‘Obsession’ end once I hit that 12% number – then the pub and restaurant trips have to take a lower priority for a little while.

I mentioned earlier that I’ve been guilty of heading down the route of obsessed in the past. I think I’m good at spotting if commitment to fitness and sporting activities are taking over too much of my life, but it creeps up insidiously on you – well it does in me, anyway. To ensure it’s under control, I’ve given Jenny, my wife, a notional electric circuit with a big red warning light connected to a button under her control. The ‘obsession button’ is rarely pressed by her, but we keep it ready. It doesn’t really exist, of course, other than as an agreed concept between us.

There is an exception to my self-imposed rules. In the final four weeks leading up to a contest or pro photoshoot, by agreement with Jenny I de-wire the obsession button. That t-shirt also probably needs to come out at that time. But that’s only twice a year, and having won my last contest in April, the fictitious circuit is now back enabled for the next few months.

In reality, everyone will have their own levels of priority setting for fitness depending on their own goals and other activities they enjoy. Anyone who has a least a certain level of enthusiasm for fitness either as a hobby, leisure pursuit, sport or competitive activity may find it interesting to ask themselves those three questions I posed at the start, and ensure that the level of priority for this in their lives is where they want it to be.

Have a fitness-building but obsession-reality-checked, sunny weekend!

Meet Dan…

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Life has many good feelings. And one is when you help generate interest in others for something that you are passionate about.

Chris meets Dan at BodyPower 2014

Chris meets Dan at BodyPower 2014

This has just happened to me. I met a young guy at a trade show recently and somehow infected him with my enthusiasm both for fitness generally, and more specifically for standing on stage in a Fitness Modelling competition. I’ve been committed to a fitness-focussed life for six years now, and having collected a few championship wins on the way, I know how great a lifestyle this is.

The chap in question – Dan Wynes – was already keen on fitness. Indeed, before I met him he had developed an interest in the teachings, approaches and training strategies of fitness professional Rob Riches. Dan and I have that in common, as Rob was my original personal trainer and is a guy for whom I continue to have massive respect.

A 15-minute chat with me bolstered Dan’s enthusiasm levels. So much so that he decided at the end of our conversation to committing to step up his fitness activities substantially and progressing sufficiently over the next six months and that he would enter his first Fitness Model contest organised by Pure Elite in November. Dan asked me to help in whatever ways I can, and requested that I mentor him right up to the contest date.

Well, I’ve never been a mentor before, indeed I had to check in the dictionary exactly what was involved. However, the combination of me knowing just a bit about the subject, my keenness to pass this knowledge on, and Dan’s desire to learn and put this information into practice, seems to be the perfect recipe for mentoring success. So I accepted, and as a result I will be doing what I can to help him get into the best shape of his life so far. I say ‘so far’, because at age 21 he has many more ‘best shapes’ to come.

The term ‘journey’ is over-used on the fitness world, but I think it’s appropriate for Dan as he plans for the time up to his first contest. I am relishing being his guide for the trip – and I rather suspect that I will learn much from him too as we work together and he heads towards that appointment with the stage.

I am very honoured to be asked, and I will endeavour to repay the trust and confidence Dan has placed in me. I hope Dan finds me a good mentor – but if he slackens at all (which he won’t) he will find me morphing into a tor-mentor instead!

Dan will be blogging his own progress over those months, and I invite you to read and subscribe to his blog on www.DanWynesFitness.wordpress.com – and we’ll both let you know how we get on!

A double World Championship – and another retirement!

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MPW1402I came first in both the Muscle Model and Fitness Model categories, both for the over 50 age group of course!  It was an amazing experience, a draining day with some heavy preparation involved on both training and nutrition fronts over the previous 6 weeks, but well worth it when the results were announced at 10pm.

I’ve decided to ‘retire at the top’ and don’t plan on competing again – I have to say that ‘never’ is a big word, but I can’t see me changing my mind at this point.  I’ve had a great few years on stage, made some great friends doing it, and have accumulated a few British Championship and runner-up World trophies.  But now I have the double World Championship – with the biggest trophies ever! – I am happy to move on from posing competitions.

I’ll still be involved in fitness – in more and bigger ways than before, in fact – but the trophy cabinet is now full.  Many thanks to Angie Weston , Audrey Kaipio and Matt Marsh, plus everyone else I’ve met both backstage and onstage at Miami Pro, all of whom I hope to meet again in the gym someday!

Its the final countdown…

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My blogs usually take the form of advice or suggestions, based on something I’ve discovered, or answering a question, or another form which I believe is of general interest.  It’s not usually about me, but this one is an exception, its all about me – but I still hope its of interest to others.
The reason for this self-centredness is that its just four weeks to go until my World Championships Fitness Model appearance on stage at the Miami Pro.  As a result, training and nutrition are both stepped a notch from this week.  I came 2nd in my age group in the same World Championship contest last year, and – guess what – I’d like to do one better in 2014!
So here are the key things I’m changing to my fitness routine.  And if you’re looking to step up your performance for a big event too, then maybe this could be of value to you.
Firstly, on exercise.  yes, morning aerobic system exercise every day, if possible.
And afternoon/evening resistance training is now ideally 7 days a week from now on, rather than the 5 days up to this point.  Cycling around Arms, Back, Chest, Delts and Elevators, then back to Arms again.  Elevators?  My word for ‘Legs’ in my alphabet-obsessed brain.
When is a weights rest day, I hear you say?  None are actually scheduled as such: but the upper body gets a rest when I do Elevators!  And the legs get a rest when I do an A-D bodypart.
On the nutrition side, trying to keep the sugars and fast carbs to twice a day – after training and at breakfast.  Overall calories are down, but within that, protein and unsaturated fats are up – can’t go wrong with grilled meat from the table-top grill and green veg!  I’ve not swung totally pro-saturated fats like many have in the fitness field – I still think they make you fat, so I keep off them (as I do sugar) but not to the extent it harms the protein input.
I knew you’d ask about beer and wine – well red wine is good for a couple of glasses a week, and I won’t be restricting that.  Beer is tough, I’ll cut it down some, but an exception is always made if it is of truly superb quality or exceptionally rare… – and combined with a social occasion that really merits it.
As I said, four weeks to go, and bodyfat to come down from 12% to 9% if I’m going to do well on stage on April 6th.  I hope the above steps will all contribute to that.  Wish me well for the final run-in…