Well its been 4 weeks since my comp. I am glad i did the comps, but glad they are over, i think i will compete again next year, the majority of comps in Victoria are in the first half of the year so i could look at doing a few comps in the first half of the year. One of things i will change going into next year, is to remain leaner, instead of dieting for 20 weeks and dropping 18 kgs, i will try and remain leanish with only needing to diet for 10-12 weeks and drop 8-10kgs. So currently i am weighing in around 85-86kg. Fair to say post comp, i gorged a fair bit, the week after i was in Alice for a family holiday and zero f@*ks where given to what i ate. But since i returned home i've got back into my routine of regular meals, training and i am back playing footy again which is an enjoyable form of cardio. Eating around 3000 calories a day (spread over 5 meals a day); 250g protein 70g fat 345g carb Saturday nights i will a cheat meal so burger and chips plus ice cream, eat till i'm full/satisfied but not bursting at the seems. Training wise, i've been mixing my rep ranges from week to week. I've since bought Neil Hill's Y3T edition 2 which i am currently reading. Post footy season i will give this a run for 12 weeks in lead up to Christmas. Post footy season i will do twice a day for 4 weeks. My training looks like this; Monday - Back/triceps Tuesday - Legs/shoudlers Wednesday - chest Thursday - back/legs Friday - Biceps/triceps/shoulders Saturday - footy Sunday - chest/biceps (5 exercises for back/legs/chest on a given day. 3 exercises for shoulders/arms) Calves are done whenever i have a shorter workout but at least twice a week) Week one - 3 sets x 15-25 reps Week two - 4 sets x 8-12 reps Week three - 5 sets x 3-5 reps I have found i've really enjoyed the 15-25 rep range, i think next weeks cycle i will change the rep ranges slightly. Week one - 3 sets x 25-40 Week two - 4 sets x 12-18 Week three - 5 sets 6-10 Looking to maintain body weight around 83-84kg through footy season. When i train twice a day i will start off on 4000 calories a day with the intention to bulk up, then when i'm doing Y3T for 12 weeks and cut leading into summer which i try and remain lean through Christmas and be 10 weeks of contest shape for the new year.