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We examine the realities of physical transformation and share insights on how to accurately measure progress beyond what you see in the mirror. Drawing from our competition prep experience, we explore stubborn fat areas, transitioning from regular training to competition, and managing social obligations while staying on track.

• Using multiple metrics (progress photos, waist measurements, bioelectrical impedance scans) to track changes objectively
• Strategy for first-time competitors: aim 10-15 pounds lower than your initial target weight guess
• Realistic expectations about stubborn fat areas - lower abs and obliques are last to lean out, even for competitors
• Managing social events during prep through strategic pre-eating and protein prioritization
• Understanding true refeeds versus untracked "free meals"
• Psychological symptoms of prep often appear before physical ones
• Consistency level directly correlates with results - 70-90% adherence yields 70-90% of potential results
• For summer body goals, start early and aim for 1-2 pounds of fat loss per week

Ready to transform your physique or step on stage? DM us on Instagram or find the application form in our bio to learn how we can help you achieve your goals.

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IG: @liftingnerds
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Host
@_adrianma
@brandonemslie