I am currently about 10 weeks out and i started my prep at 16 weeks. When I started I weighed 164 and at 11.5 weeks I was about 154-155. Over the past week and a half or so my weight loss stalled out and then started a slow climb. I droped my carbs slightly to see what would happen. Weight kept going up. This morning my weight was up to 157. I dont look as if I put on any fat but i just dont think that I would put on 3 pounds of muscle in that short time. I dont know maybe it is just water but I am just curious if this type of fluctuation is normal or do I need to tweak something? My diet right now is moderate carb high protein and relatively low fat. It breaks down to 230/165/35 or about 50/35/15 at about 1900 cals. As for cardio I am doing 30 min PWO Liss. I also added a small refeed day on leg days as my energy is low on that day and if I dont bump up the carbs and cals a bit I get a bit stringy looking. Any advice?

Small refeed? Define small. Any changes in nutrient intake can cause osmotic fluctuations, changing your water balance. Jtheo has touched on this many times.

You say stringy…..Do you mean you start getting flat and feeling depleted? If so this should be expected. It’s part of the process.

How is your digestion? Weight can fluctuate by many things. Stomach and waste content, hydration levels, time of day, etc.

Get an objective measure. Have you had your bodyfat tested?

PS – No stress. You have 10 weeks left. Plenty of time to make changes

I have been talkin to J here and there about things. He and I discussed incorporating the refeed. The way I am doing it is simply adding carbs to meals on that day and dropping the fat off a bit. This week was the second time I did this. Macros for that day are about 225/250/30. I have dieted down before to an extent so i know about the being tired part. By stringy i mean flat and kinda weak. My water intake is staying consistent and my digestion seems to be just about the same everyday. Jus t looking for some guidance because this is my first contest and I like to have lots of feedback to get the most out of it

Also BF is 7.75-8.25 percent depending on if its tested on a 4, 7 or 9 site

That's pretty lean at this point out. If you have been consulting with J, I would stick with his advice.

To offer my 2 cents. I would first get my bodycomp done to see what's happening. If you have been super flat and just added the refeeds it could be glycogen stores filling back up which would show an increase in LBM. If you show an increase in fat and no other changes have occurred you may want to pull that refeed out for a week or so to see if the progress returns.

Ok well I dont think I have an increase in fat and you may be right it could be my glycogen. Im just going to refeed again this coming week and watch my weight to see what happens. Thanks 4u2nv

Stop worrying about your weight. Get your bodyfat tested. The scales doesn't tell you what you're made of. Your bodyfat will tell the story.

Good luck and enjoy the process.

Your right I shouldnt worry about it. Just a habit i guess. Wrestled the past four years so its a bad habit but I can already tell you that bodybuilding is much more satifying