What Body Fat % Do I Need to Be?

I get asked a lot of questions about competing, prepping, training, post comp, diet & nutrition that I’m always happy to answer and always try to provide detailed explanations of  the what’s, how’s, why’s and where possible to bust stupid myths and stereotypes should it be appropriate.

Todays’ question is relatively straightforward though.

A few weeks ago, I received a message from a competitor who was 4 weeks out from her show and she was thinking of pulling out, because she was sitting at 13% body fat and needed to get down to 9-10%. I’ve since seen it popping up on message boards recently, probably because we’re right in the middle of comp season and there are a lot of people apparently stressing out about their body fat % levels and whether they will be ready or not.


So the question is:

What % Body Fat do I need to be to compete in a given category?

Well the answer to that is actually quite simple.

It doesn’t matter.

Alright, it does matter, but in reality you’re not being judged on your body fat %, you’re being judged on how well you fit the criteria for your category.

No federation or competition lines up their competitors and measures their body fat % before they get on stage. None.

Could you imagine the chaos that would cause?

Everybody looks different even at the same body fat % depending on their muscle mass.

A picture comparring two females at 15% body fat

There are also many ways of measuring body fat%, all of which will give you a different number. I know as a figure competitor that I usually sit at about 8% (skin folds) and have been completely pissed off if I’ve had a dexa to confirm that and its put me at 12%!

It messes with your head.

Now, because I’ve competed before, it’s much easier – I know exactly what look I’m going for, for each federation and level that I compete at and if I don’t look like it, then I keep going until I do – no matter what the skin folds, scales or dexa says.

If you have never competed before then how do you know what to aim for, especially as different federations go for slightly different looks, and worse than that, the same federation in different states with different judging panels may reward different looks…it can be difficult to try and fit a category across all of them, so what do you do?

All the federations generally have reference images on their websites of their preferred look for each category, so that is what you judge your stage readiness by. They may even have a detailed description of exactly what the ‘must have’s’ or ‘must not have’s’ are, but not one of them will have a specific body fat % number or range specified.


** Image Courtesy of INBA Australia and Melita Jagic Photography **


Bikini competitors – does your chosen federation specify ‘no visible abs’? Do they specify shapely, toned, trained look with no muscle separation. If you have muscle separation then you’re too lean. If you have visible abs, you’re too lean. Either soften yourself up (happy days! it means you get to eat a bit more!) or if you think you’ve got enough muscle mass then aim for a fitness/sports model category instead.

Fitness competitors – does your chosen federation look for 6 pack abs and slight separation in the legs with shapely shoulders? Do you look like the reference picture? If not, then you’re not ready – either keep going with your prep or adjust your sights to another competition to give yourself a bit more time or you could try softening up and going for the bikini category – if you look like the reference pictures.

Figure competitors. Do you have muscle separation…especially in the legs? No? You’re not lean enough. Again, keep going if you think you’ll get there in time (without killing yourself of course), or if there is another show available a bit further away, reset your sights on the longer term so you can get there safely.

If you have competed before, then you’ve got a bit of an advantage, you’ve got a much clearer idea of what you need to look like, your stage weight will give a you solid target to aim for at your next show – so get close to your last stage weight and compare yourself with the reference images.  How did you go last time? Look at photos, how did you compare with the winners/placegetters? If you won – fantastic – step up to the next level. How do they look? What do you need to do to go to that next level? If you didn’t win/place – were you too lean? Too soft? Not carrying enough/too much muscle?

Now it looks like I’ve answered a question with a ton of other questions, but these are the type of questions you actually do need to be asking yourself during your prep and you’ll notice that none of them require you to know your actual body fat %.



Post Comp weirdness #3



I don’t know about you, but in the first few weeks post comp…4-6 (ish), I am never satisfied. I have an insatiable appetite and it seemingly can never be satisfied.

It’s there all the time – gnawing away at the edge of my consciousness, no matter what I do, it won’t go away.

I’m talking about food…

Why what did you think I was talking about? :-p

Food. I think about it constantly, when I’m eating I want more, when I’m not eating I want to be eating and I’m thinking about when and what I’m going to eat next.

It doesn’t matter what I eat, I never feel full.

My brain is telling me to eat – all day, every day. It won’t shut up.


Why does it do this?

Why does it not happen during my prep?

Why does it not happen after every show when I’ve eaten a ton of crap, yet the minute I step off stage after my last show that’s when it starts?

I’m eating exactly what I eat on comp diet, but I’m eating more. On comp diet I don’t get hungry because I’m eating so much food! And now I’ve added back in strategic carbs, upped my protein, added back strategic fats and added a prescribed amount of total junk.

Right now, it’s not enough. I never, ever feel full.


My stomach shows the opposite – it ain’t flat no more…but then as part of the junk I’ve been eating crap protein bars…whey protein…dairy based. I got given a box, so I might as well eat them, but of course I’ve got a heap of inflammation, bloating, IBS going on. I know this sounds weird, but I don’t mind it – in a funny sort of way, the bloating kinda forces me to stop eating, because I so hate the ‘fat feeling’ I get after eating dairy.

But I never, ever feel full.

Do you get this?

Ok, don’t judge.

If you haven’t competed and experienced post comp you have no idea what this is like. Besides, I’m sure you have your…quirks.

So here’s my take on it and why I think competitors blow out after comp.

You’ve done with your comps – WOOHOO!!! You head out and eat. You can eat and eat and eat until you look like you’re 6 months pregnant…

Food baby!

Lol! The Instagram & FB pics!

But you will NOT, ever feel full.

You will feel like crap because your stomach hurts.

You will feel fat because the skinny clothes you can only wear just before comp are too tight

Your stomach will be the size of a house.

But you will not, EVER, feel full.

Your brain will still be telling you that you need to eat.


The same reason all fad/crash dieters put back on the weight they lose plus a bit more for good measure.

B6.V-Lep/J, Stock Number 000632, black fat, obese, congenic laboratory mouse with lean littermate. Tier 1 strain.



And Ghrelin.

Ghrelin is the hungry hormone. Your body produces it when your stomach is empty, to tell you you’re hungry and it stops once you’ve eaten.

Leptin is the ‘You’re full’ hormone. It is produced by your fat stores and tends to rise in line with insulin levels…most often after you’ve eaten. It tells your brain you’re full, so you stop eating.

Between them they manage your levels of body fat.


Yeah….not quite.

There are a couple of interesting things about these 2 little beasties that could be why immediately post comp your brain just can’t seem to hear what they’re saying.

Leptin is made by fat. The more fat, the more leptin and you’d think the louder it would be telling your brain that you’re full and to stop eating.

Wrong. Just like you can develop insulin resistance (leading to obesity), you can develop Leptin resistance…and yes it is thought that this also directly contributes towards obesity. So your body can be screaming STOP F*****G EATING!!!

But your brain has left the building.

Leptin is also chronically reduced by physical exercise. Hmm…kinda explains why you get hungrier the more you exercise.

Now, ghrelin. The less you eat, the more Ghrelin you produce. If you keep on eating less, your body produces more Ghrelin. Anorexics have higher baseline levels of Ghrelin than people who are just normally lean. This explains why the longer you fad diet, the harder it is – your body is smarter than you and its pumping out ‘YOU’RE HUNGRY’ signals like they’re going out of fashion – you ain’t gonna win that battle in the long term.

You don’t build up Ghrelin resistance like you do with Leptin or Insulin.


So what does all this mean in the immediate post comp period.

Well, you’ve been exercising extra hard to get into comp condition so leptin could be chronically reduced. Your brain is only getting a feeble ‘You’re full’ signal.

You have less fat on you, which means less leptin production. Your brain is only getting an even more pathetic attempt at a ‘You’re full’ signal.

Double whammy for Leptin.

You’ve been in extended calorie deficit so it’s possible your Ghrelin levels are proportionally higher than they would be normally – like the anorexic effect. Your brain is getting ‘YOU’RE HUNGRY!!!! BLOODY WELL EAT SOMETHING – NOW!!!

Oh, and it can hear this one – loud and clear. No resistance remember.

So you eat.

And eat.

And eat.

But leptin is on life support and breathing it’s last…

Now as long as your fat levels are below the levels that your body thinks is ideal, it just isn’t going to be pumping out enough leptin to override all that Ghrelin that’s kicking around from your extended prep.

So you eat.

And eat.

And eat.


hungry-monster (1)

And the fat comes back in less time than it takes you to blink.


Now, this is where things can go horribly wrong.

Your body is pumping out ‘You’re hungry’ signals, which your brain is getting loud and clear, you eat and eat and eat, but your brain doesn’t recognize the pathetic attempts at ‘you’re full’ so you eat more and your metabolism can’t deal with the extra energy, you’re not exercising as much, so your body shovels it all into your fat stores, which are only too happy to suck it all up and grow as big as they possibly can as fast as they possibly can, and your grehlin levels are still elevated, your brain is being told to ‘EAT!!!’ , you eat and eat and eat, your brain is being told to eat, so you eat and eat, your fat stores suck it all up – oh, happy, happy fat days!!! Your body is now pumping out the leptin, your insulin is also sky high, your brain starts tuning in again to leptin, but it’s now so swimming in the stuff because you’ve got 20kgs of fat all of a sudden, it freaks out and totally tunes out again and now you’ve got leptin resistance piled on top of insulin resistance piled on top of…

20kgs overweight!!!



What a total nightmare.

So how on earth do you avoid this catastrophe?

Well you could always do another competition and diet down again.

Not recommended – you could end up in a worse state.

Do NOT do this.

You’ve got to take control of the situation BEFORE it gets out of hand.

How do you do that?

  • Set goals.

I set a target of 10% above comp weight. This is enough to put me in a healthy body fat range which I need to do for medical reasons.

That for me is about 57-58kg. If I’m on stage at 53.5kg and approx. 7-8% body fat, at 57-58kg I’m sitting around 18% body fat.

Still leanish for a female, but it means I stay nicely ‘toned’ looking. I like ‘toned’, I have nice shape and the tiniest hint of cut – bikini worthy

Clothes fit nicely, and there’s no wobble.

And based on this year I can cut to comp condition in 3.5 weeks – as long as my body is functioning correctly.

Bikini competitors really ought to be able to maintain year round with no gain (0-2%)

Fitness competitors you may want to set a target of 5-7% above comp weight

Figure comeptitors 10% is about right.

A goal gives you a target and direction.

If you have a target then you know when you’ve hit it. If you don’t know what you’re aiming for, how do you know when you’ve got there? You will drift aimlessly until you end up somewhere you didn’t want to be.

Oh, And don’t break it. Don’t be slack. It’s your choice.

  • Structure

I’ve already told you that I’m on my exact comp diet + strategic extras including a prescribed amount of junk.

This ensures I still have structure which I think is critical. On comp diet you’re very structured about your eating, chances are you know down to the gram or calorie every single thing that goes into your mouth.

And you do that every single day.

It’s when you don’t have structure or track things that the couple of lollies here, the small slice of birthday cake at the office there, the ‘well my kids are having a charity fund raiser’ freddo frogs, the soy latte mocha frappchino – that’s when the calories sneak up on you.

And you can go out with friends and social events now so weekends turn into a bit of a blur – nobody tracks what happens then!

Now, I tend to do the structure thing during the week whilst at work, the weekends are much more freeform and relaxed and quite often as I’m not training, I sometimes don’t eat – I might have 3-4 meals instead of my 5+2 snacks. That can equate to quite a lot less calories for a few days, which lowers my overall weekly calorie intake.

Heard of the 5/2 diet? Same principle. But no, I don’t’ do 5/2. It’s silly…there’s a whole other rant in there somewhere, but now is not the time J

When it comes to weight management, it not what you do on a meal by meal basis, or even a daily basis. It’s what you do on a weekly basis that makes the most impact.

So be structured during the week potentially eating less than you might want to so you have room to move at the weekend when you’re more likely to have social events.

  • Don’t become a victim.

You always have full control over what you do.

You are the one who controls what goes into your mouth – no one else, you.

If you blow out, realise it’s your choice – now I know I’ve given you a total out above, I can hear it now

‘but it’s my hormones…’

Yes, your hormones probably are out of whack – to start with, but in the long run, you are the one who controls how quickly and well they adjust back to normal levels and whether they stay that way…

I repeat, don’t become a victim – you’re a strong enough person to get into competition condition, be strong enough to look after yourself post competition.

Now from my experience over the last few years, I think it took about 12 weeks in my novice season to adjust…or more to the point it took about 12 weeks and 9kg before I paid attention, figured out I was the only one who could sort out what was heading towards the realms of ‘blow out’ and started to take back control. In my 2nd season I think it took about 6 weeks (4kg) to normalize, in my 3rd season it took about 4 weeks (2kg) to normalize. I’ve just finished my 4th season, am 2 weeks (3kg) in and I’m already starting to get a bit sick of the crap.

I’m really hoping that I’ll be back to ‘normal’ in another week or so.

  • Experience

The more you compete, the more likely you are to have experienced something like this and hence the more likely you are to have figured out a way of dealing with it.

It still sucks though.

But it does get better.


Well. That turned out to be a bit longer than expected – I was just going to flip up a quickie on Instagram, but it occupied me nicely throughout my very delicious Malaysian and Vietnamese street food dinner at Hawkers Hall in Prahran with a couple of glasses of an excellent Mt Difficulty Sauvignon Blanc.

Now I’m going to get my crap fix – I’ve got a very nice pineapple and coconut gelati and some insanely intensely sweet raw organic unfiltered pot set honey.

A couple of teaspoons of that usually overloads my taste buds to the point where I don’t want to eat anymore of it

hurry up hormones…I’m over this.






Why Inflammation Sucks and What to Do About It


Bloody inflammation. It sucks.

Why? Because it adds many levels of extra stress to something that particularly for us females is hard to do – lose fat.

We all know that females are screwed when it comes to fat loss – we have 9 times more fat hungry, lipid sucking, pack away as much they can cell receptors on our butt and thighs than guys do.

That’s why we struggle to get our legs lean. It’s why we can seemingly get leaner on our upper body whilst getting fatter on our butt and thighs – there’s plenty of competitors out there in all categories who never manage to get their legs lean, that’s why it’s so desirable and sets apart the competitors who do.

Then we have fickle, mind of their own, hormones that have to be treated with kid gloves and nurtured ever so gently otherwise they’ll kick up a riot and go up and down and all around the houses more often than a prostitutes panties, causing us to have fat days and thin days, or can’t be F’d with anything or anyone days, or ‘get the F outta my way and don’t you even dare look at my bench, mate’, days at the gym. We have cry at the drop of a hat days and whats the point of even bothering, hand me the cake – ALL OF IT! days…

And it can all totally mess with your head when you’re doing comp prep.

What is Inflammation?

Well there’s the good kind you want when you’re building muscle – minute tears in the muscle fibres cause an immune system response which inflames the worked muscle site as it heals – this is your immune system rushing to the area to fight any bacteria or other nasties that might have got in. This helps recovery and is usually completely gone within 48-72 hours of a workout (hence why 2- 3 days rest before you work the same muscle again is a good idea).

Then there’s the bad kind – the gut inflammation kind which happens when you eat or drink something that you might have a sensitivity to. If you don’t know you have a sensitivity, you could be causing irritation to you gut every time you eat, every day, all year – for our whole life. This kind of constant low level stress on your immune system adds up and makes it incredibly hard for your body to function normally – it’s desperately trying to, but it’s constantly getting overloaded and can eventually lead to much more serious conditions such as Alzheimers, depression, cancer, obesity, diabetes…the list goes on!


In the short term though it can totally mess with your head when you’re doing comp prep.🙂

Now I don’t know if I’m luckier than most, but I’ve pretty much got my prep down to a fine art now – I’ve tracked and logged everything calorie wise for the last 4-5 years. I can look up any number of weeks out on any of my preps and I’ve got my calorie levels. If I did a shorter prep, I’d just look up that many weeks out from my previous prep and start there.

From a training perspective it’s equally easy. Off season I do a 5 days on, 2 days off split, no HIIT. On Season, its a 4 day resistance, 1 HIIT, 1 Conditioning, 1 day off split.

That’s it.

And it works.

Perfectly…lean legs and everything.

So when I got back from England after Christmas, it was 11 weeks out from the Arnies – ok. Straight back onto prep split in terms of training and look up 11 weeks out diet – 1850 – 1900 cals. Done deal. Off we go.

Now I was a little bit unsure how I was going to go this prep, having been in prep and comp mode for 8 months last year and only finishing at the end of November I’d only done 3 weeks reverse diet and 2 full weeks off – I’ve never had such a short ‘off season’.

When I arrived back in Melbourne after the flight I reacted badly to the flight and puffed up to 63kg on the day I landed! My legs were so swollen I had cankles…

I was somewhat concerned at the time thinking I’d overcooked the relaxing thing, for the 1st few days I kinda struggled to let go of the discipline, but then I got over it and didn’t really pay too much attention to what I was eating – hot chips, roast dinners, curry, bacon butties, marmalade on toast, cheese on toast! stilton cheese on buttery crackers – lovely!



But – if I really had put on 9kg in 5 weeks I was screwed for the Arnies before I got started.

Fortunately by 2 days later I was down to 58.7kg – phew, I think I’d got away with only putting on an extra 1kg over what I was when I headed to England – and, with a total of 4 kg to go, it’s the most I’ve ever had to lose in the shortest amount of time.  My usual rate of 0.5 – 0.7kg/wk loss however makes it very doable.

So off I go – comp prep week 1 – ditch the GVT training (YAWN!) and switch back to hypertrophy with intensifiers, 1900 cal comp diet – this will be easy!

Except by 2 days later I was weighing in at 60+ kg…

What? Put ON 2kg?



A few days later I was back at 58.5

ok…so no fat loss, thats ok, not stressing because it’ll probably take my body a week to get back into the swing of being on prep, so  I’ll drop ake out 2 carb meals just to encourage the adjustment to happen a little quicker. Although this is a big drop for me, as this is the shortest prep I’ve ever done and coming off the back of such a long previous season and so little rest, I thought I’d have to be a bit more aggressive to get things moving.

A few days later I was UP to 59.5kg



A few days later back down to 58.4

Ok…this is not going quite according to plan – I should be dropping something.

Right, take out another carb drop calories by about 50…this is the lowest level I got to last season, so I really should start to see some results here.


Back up to 59 within a few days!

Normally I would advise people to stay off the scales during prep – it can totally mess with your head, but I wanted to see if there was any patterns happening here – could I tie the increases into something I was eating? Apart from the usual increase the day after my cheat meal, there did seem to be a pattern.

Cheat Meal – increase the day after

Weekend – I go slightly higher fat, lower protein, less vegetable loading than during the week and not so rigid meal times Saturday, Sunday – increase

Monday – stable or slight increase

Tuesday – drop

Wednesday – stable or slight drop to lowest level of the week.

Ok. So it seems that the higher fat at the weekend is not a good idea and its taking 2-3 days back on rigid diet to get back to my starting point.

By why have I not actually lost anything?

Prep week 3, take out another carb so only 1 carb meal left now and I’m now officially at the lowest calories I’ve been at since my novice season!

This is not good. I’m starting to stress and get frustrated – why is this not working?

Right, decision time – I’ll give it to the end of Jan and if I haven’t seen at least 1kg real drop, I’m going to pull the pin.

Monday – gain 59 again!! WTF?

Tuesday  – slight drop

Wednesday – bigger drop and finally 100g lower than the lowest since I got back from England! YAY at LAST an actual loss!

Thursday – another 100g drop! YAY!.

Friday  – up 0.7

Saturday – up 0.5

Sunday – drop but not back to Thursday’s level.

Goddamit. I’ve lost 200g in 3 weeks! At this rate its going to take 59 weeks to come in…that’s sometime in 2017!!!

Now we’re at the 4th week of Jan, there’s 8 weeks to go and I’ve still got 3.8kg to lose!

Now I’m really starting to second guess myself

  • Is my diet on point? Yes
  • Am I training hard enough? Yes – I added an extra HIIT session so I have no rest day and I haven’t done that since my Novice season!
  • Am I taking any supps that I don’t usually take? No
  • Am I eating anything that I don’t usually eat? No

There’s starting to be a lot of alarm bells going off…

  • Calories at lowest level ever and barely losing fat
  • Training at intensity not done since my novice year
  • Constant puffiness and bloating – looking waterlogged and squishy

Now I’m starting to think that I might have pushed my body too hard for too long and its screwed. I’ve been getting tired and brain foggy, unable to concentrate, needing nanna naps, sleeping in a coma – then up waking up exhausted – which I’ve put down to the FST training I’m doing now, but could I have adrenal fatigue or done some damage? On the day before Australia day after chest/bi’s each time I went up the stairs at work, I was huffing and puffing and my legs were in pain from lactic acid by the time I got to the top – I go up and down these stairs 20 times a day – but pre Aus day, they were killing me!


It’s close to go-no-go cut off, I’m going to have to make a tough decision very soon, but first I need to be absolutely sure whats going on hormonally – there’s something going on here with my body that I just can’t pin down. My cycle was due and it arrived on Monday. By Wednesday I was down to 57.5kg – phew! So some of the fluctuation has been hormonal and I obviously have lost fat, but its been masked by water retention.

But I still should have dropped more than 0.5kg in 3.5 weeks when I’m approx 200 calories below the level that I know is my optimal loss threshold.

So I booked a blood test for Wednesday.

I asked for everything – full blood panel, thyroid (including T3, T4, Reverse T3), testosterone (SGBH, Free T), Kidney, Liver, Vit D, Iron,  Folate, B Panel, Oestrogen, Progesterone.

As usual they refused to do Oestrogen and progesterone ‘because they change daily according to your cycle’ – yes I know that – do it anyway.

they refused T3 and T4 – yes I know its expensive – do it anyway.

And then the doctor asked if I had any allergies…


I’m coeliac, lactose intolerant and allergic to nightshade vegetables…

‘What are those?’ asks the doc

‘Eggplant, Capsicum, Tomatoes….

and White potato…’



Face Palm!!


White potato!

After day 3 of being back on comp diet, I swapped my baked sweet potato for baked white potato because of the additional resistant starch in white potatoes that aids satiety on low cal diets…and fat loss…the irony.


I’d completely forgotten that it was a nightshade!

Ok out goes the white potato!

And whilst we’re looking at nightshades – what else is a nightshade? I might as well make sure I’m completely free of this pesky family.

Turns out paprika – that I’ve also been flavouring all my meat with – is a nightshade.


Dammit – there’s goes the venison stew I was planning this week – it heavily depends on paprika as the main spice!

Aswagandha which happens to be one of the herbs in the cortisol/stress management supp I’ve been taking is also a nightshade.


I’ve been eating lots of things I’m allergic to and even though I’ve been taking my vile naturopath anti inflammatory concoction every day, it’s obviously just not strong enough to handle the amount of inflammation causing foods I’ve been eating – no wonder I’ve constantly looked bloated and puffy, felt fat and quite literally had the shits every day since I got back from England!

Straight away I gave away the stress supps, threw away the remaining potatoes and paprika covered chicken I’d baked for the week and all the paprika containing herb mixes in my cupboard.

Wednesday – big drop – Yay! at last real fat loss 1.3kg!

Thursday – stable, but I felt thin and I had more energy

Friday – standard post cheat increase

At the weekend I bumped up my protein macro above 65% to cover for the lost carbs and…

Monday – 1.2kg drop from sundays increase but only back to last wednesdays level

Tuesday – woohoo!! 56.15!! thats 1.15kg since last wednesday!

I’ve dropped 2kg in 2 days and I’m right back on track!

Bloody inflammation! It’s completely masked any progress that I had actually been making for the last 4 weeks. I’ve been getting stressed and frustrated about whether I’ve pushed myself too hard and caused hormonal imbalances. I’ve been second guessing and doubting my process and have dropped my calories to what I consider too far below where I should be – all because my own stupid oversight has caused my immune system to fire up and retain water as it tries to heal itself from the inflammation from the nightshade’s I’ve been eating.

Once I got rid of all the offending foods and have not eaten them for a few days now, I’m noticing that I have a lot more energy – the brain fog, and inability to concentrate has gone, the nanna naps are not even a feature as I have energy all day. I’m bouncing up the stairs at work even after legs day! I’m waking up before my alarm and don’t feel like I’ve been hit by a train. I’m feeling stronger in the gym and today we cranked up the intensity a further notch. I’m going to start increasing my food again as well, back to my more usual levels – no point being ultra severe when I don’t need to be!

My stomach is flat!!!



Beware the Belladonna – deadly nightshade.

In my case its not just the Belladonna that is deadly – they all are!

If you’re experiencing anything similar and are getting frustrated with lack of progress, here’s a couple of things to try:

  • Try dandelion and licorice tea to see if that helps out
  • Get a full blood and hormone workup – find out whats going on with your metabolism
  • Go through your diet with a fine tooth comb – is it really as clean as you think it is? Are you absolutely eating the correct amounts of whatever your macros are?
  • Go to a naturopath and get a full allergy test – there could be foods that you’re allergic to and don’t know about it. Do not just cut out foods like dairy, or gluten or eggs or nuts just because its trendy and you’ve heard that they’re bad for you on comp diet – find out for real.

Aiden even remarked today how my skin seemed much fresher, my eyes were clearer and how I just seemed to be more ‘me’.

Well, yes – I feel like I’m back to ‘me’ as well and I actually look like a competitor on prep rather than someone who has been enjoying the good paddock for the last 4 weeks.