My main goal here was to execute a competition-style dip. I was focusing on keeping an upright torso without snapping/rounding my back, achieving good depth, and getting a clean lockout at the top. I also made sure the dip belt cleared the parallel bars.
It was my first time trying them out with elbow sleeves.
86.9 BW
Hi everyone,
I’m looking to drop 2-3kg over the next 3 weeks for an upcoming competition. My main priority is hitting weight while maintaining as much strength as possible for my lifts.
The Nutrition Plan:
Daily Staples: Lean protein (Chicken or Turkey) paired with cucumbers and a small portion of rice for glycogen maintenance.
Fasting Protocol: I’ll be hitting 18–20 hour fasting windows daily.
OMAD: On cardio and rest days, I’m planning to do One Meal A Day (OMAD) to keep the deficit tight.
4 Strength training splits per week & rest only cardio and activation
Weight - 89 need to drop below 87.
I need some help with this—any advice or tips would be greatly appreciated!b