You have been making steady progress. With a little luck and focus on your diet and training that progress should continue. The changes in body fat percentage in the last four weeks come more slowly, but the changes visually become more apparent. Once you hit a certain level of leanness, and you should be very close to that now, small additional reductions in body fat levels will reveal a lot more detail in your physique.

Stay hydrated and try to get enough restful sleep. Both help your body ward off catabolism at this stage of the game. Posing practice will start to pay off more, with improvements in muscle detail coming from both the reduced body fat levels and the benefits of the actual posing practice (isometrics, calories burned, mind muscle link from the practice, etc.)

Are you getting excited? Isn't the process interesting? Keep up the good work.

I am def pumped!! The process is very intersting. Its been a battle but I love the results. Its been a battle but I have loved every bit of it. I added a few supplements so we will see how that pays off.

How is everything going D4? Are you one week out now?

Everything is going well. Six days till showtime!! Im getting in my second LISS seesion for the day before my final meal as we speak lol Havent changed much since my last post on this thread. Have been posing alot more and added in the second session of cardio and more HITT at about three weeks out just to get this last little bit off fat off. I look and feel leaner within the last couple weeks as well. Peak week is all set up too thanks to J Theo. Really a full proof plan I couldnt have gotten much better guidance. Its been a journey or a battle if you will. I was planning on posting some contest pics shortly after the show. Does anyone know if we are able to do that?

Not sure about imbedding pics in posts here, but you can post them on any of several available photo sharing sites and then post the link and password here as appropriate.

Good luck with your show. I hope that you find it to be interesting, enjoyable and a rewarding experience.

How did your show go D4?

It went well. I had alot of fun. Everyone was very nice and helpful. I actually had a good turnout in my class. I fininshed up third. I got several good comments on my individual routine it seemed to be a crowd pleaser. My main goal for the show was to get experience and get to the level of conditioning that is needed to compete. I came in at 152 lbs and 4.9% BF. I was also full and dry. The top three guys in my class were all close in terms of conditioning. I was about the same size as the guy who won and the second place finisher was about 20 lbs bigger than me tho. It seemed like just his size got him that placement. But hey it was all fun. Great feeling when the whole auditoriam is cheering for you up on stage. Now its time to get down to business and work on my weak areas.

Congrats on a fantastic first experience. I am especially impressed with your positive attitude. Everyone wants to finish first (me too) but only one person can. The real challange is you against you and it sounds like you met your goals and are pleased with the result.

Good luck in making progress in the future. Go slow on the re-feed, splurg just a little but then get back to a mostly clean and measured diet by the end of the week. You will feel better doing so and will make your best progress that way in the off season.

BF below 5% for a novice or teen competitor is an excellent achievement. Some competitors never get that low even after years of entering shows.

Ya I splurged saturday night and a little sunday morning. During the day sunday i think I made like 4 different UMP experiments lol I started my diet first thing this morning tho. I already had my meals ready to go last week. I do plan to have a weekend cheat meal each week atleast. Thanks for the support. It was def tough to get my conditioning to that level. I did meet my goals and like you said its you against you. I beat me so to speak lol But next time My goal will be to beat my prior conditioning and win