gear lol:star-w:rs...... seriously tho, i know nothing about contest prep which ur in..i would hire a prep guy asap...i couldnt imagine getting ready for 1st contest WITHOUT one...
to put on quality lean mass with little to no fat is very tough and you have to know your body and monitor your macros and adjust accordingly. for me it depends a lot on my carb intake I play around with my carbs anywhere from 30-50 grams a meal. as for workouts I dont really change much as long as your consistant diet is really what is going to give you the results
If I'm eating a normal amount of cals, enough protein, moderate carbs and low to medium fats, but still getting fat. I can:
a)cut cals (usually carbs, then fats) until I'm no longer getting fatter...This compromises gains somewhat and takes some dialing in.
or
b)take more AAS until what I'm eating doesn't make me fat.
I hate eating, so it's never a problem of overeating.
How fat I get as I get older seems to depend totally on how many carbs I'm taking in.