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Part Two of Rhino’s comp journey – 20 Weeks Out – Shred Season

by | May 29, 2021 | Uncategorized | 0 comments

MORE OFTEN THAN NOT, IT SEEMS LIKE BODIES BY RYAN OWNER RYAN DEVEREUX IS EATING AN EPIC PORTION OF HEALTHY FOOD (CHECK OUT HIS PERSONAL INSTAGRAM ACCOUNT @RYAN_DEVEREUXBBR). HOWEVER, LIKE MANY OF HIS MEMBERS DO REGULARLY IN CHALLENGE MODE, THROUGHOUT THIS PHASE HE WENT INTO DEFICIT. THIS INTERVIEW WAS DONE WHEN COACH RHINO WAS NEARING THE END OF THE DIET PHASE, SO SOME OF THE BELOW FOOD DREAMS BECAME A REALITY, AND JAY AND RHINO HAVE SINCE BURNT SOME HOT TRAILS AROUND PERTH’S RESTAURANT SCENE… IF YOU’RE IN DEFICIT RIGHT NOW, YOU ARE GOING TO FROTH OVER RHINO’S TIPS AND HAVE DEEP FEELS FOR HIS END-OF-DEFICIT LUST FOR ALL HIS FAVE FOODS. ENJOY…

Take us through the transition from gains to deficit… was it slow drop or big straight away? What is the process here…

Ok, here we go. Let me say first that I welcomed the drop in calories. I was KEEN to get some fluff off and get into more of an aesthetic shape and yes, it was a fair drop, but only because my calories were so high at 4995 a day. We dropped down to around 3000 in our first change which I didn’t expect to be honest, but as always, I trusted in my coach and the process.

A lot of other coaches I’ve had before have used a really slow approach where you drop around 250 calories a week from either carbs or fat. Jackson uses this method because the science is there and the studies have been done. That’s one of the main reasons I signed up with Jackson when I did because he is qualified in his field, he not only reads the studies but does the studies himself so he knows what’s going on. If you’ve received a food plan at BBR in the last 60 weeks, all the information in it has come from the same source, everything I’ve learnt along the way I’ve implemented into the BBR systems and processes.

Again it’s all about the weekly check-ins, my weight dropped from 107.0 to 101 in under 10 days which goes to show how much food our bodies can hold, how much weight we hold with other variables like water and glycogen. That was a massive dose of reality, I was thinking I would be competing at around 95-100kg looking huge, shredded and about to take home Mr Olympia 2022. But once I hit that 101 mark my weight went up and down for a few weeks and then we had some consistent drops which was the goal.

Here are my weekly weigh-ins through Phase 2

Start – 107.0

Week 1 – 101.0

Week 2 – 101.8

Week 3 – 99.8

Week 4 – 98.1

Week 5 – 97.4

Week 6 – 95.9

Week 7 – 93.7

Week 8 – 92.6

Week 9 – 91.6

Week 10 – 90.6

This was the goal once we hit week two and found some consistency, we planned to hit the 90s for my first photoshoot of the dieting phase. I had always planned to do a photoshoot after the first 10 weeks for some online content and as our first milestone. It worked out well – the night after the photoshoot was the BBR Christmas/Awards night so I got to have a drink to celebrate with our members for what was a hectic and challenging, but also our most successful year at BBR. It couldn’t have worked out any better in regards to timing although that Friday was a very busy day, coaching all morning at BBR, straight into the three hour photo shoot, from there to home for a quick shower and straight to setting up the awards night.

How long has it been since your previous dieting down phase?

One of the retreats we ran at Komune in Bali was in May 2019 and I set myself up a plan 8 weeks out from that retreat. I worked out my maintenance calories and put myself in a 20% deficit which ended up around 2800 calories and from there I just increased my total training volume each week leading up to the retreat. So, every week I added more working sets into my workouts to increase my output rather then worrying about bringing my nutrition and calories down as I wanted to maintain size and wasn’t too concerned about my rig has I already had visible abs. The last time I competed was in May 2016 and I dieted down for around 14 weeks for that show.

You’ve coached a lot of us through the process… how hard was it for you?

This process has been hard, I’m not going to lie, I’ve struggled at times. Christmas time, putting my relationship second and trying to get all the work done for BBR were all really hard.

The reality for me when I don’t have energy to fuel my system and I’m getting up at 3:15 to train before work so I can get my weights session in at 3:30 AM -4:45 AM, then get to work by 5:00 to coach the morning classes, 2-4 personal training sessions a day, run the business and then add another 90 minutes of cardio into my day – it was stretching me. I was always watching the clock.

The last few times I’ve dieted down haven’t been as long or I haven’t had anywhere near the amount of responsibilities as I do now. I found the thing that got me through hard times was to journal. Every Sunday night I would go into my room around 5:00PM with my little UE Boom, put on some chilled Trevor Hall or Ben Howard, and write. I would write about what I did well, I wrote about things I was proud of and I would write about three things I was excited about coming up that week. Anything from training arms with Paul Marston on Saturday to getting a coffee with Jay on Sundays. I would always be optimistic and If I ever felt really flat I would tell myself I can do ANYTHING for one week. Then reset again. Grind it out of you have to, be present try and make every moment fun, embrace the journey, be grateful and remember it’s a path I’ve chosen to walk down so do it well and learn from the experience.

What techniques did you use to get yourself through the hangry periods?

OK here are my absolute gamechangers for HANGRY moments.

Request banana on your plan and freeze them. It takes a long time to eat 100g of frozen banana and I would cut it up into a bowl with cinnamon and go to a happy place.

Buy Uncle Frank’s hot sauce.

Air fry your sweet potato and cut it up into small thin chips as you get more on the scales. It’s a food volumizer – is that a word? Haha.

Find a 0 calorie hot English mustard sauce and put it on your meat, which makes you eat slower.

Fall in love with spinach and cucumber, both almost 0 calorie foods.

Add spinach and zucchini to your oats meals to beef them up. Also, add salt to your oats, you’ll thank me later.

Lately, I’ve been making my oats the night before, then putting them in the freezer for an hour before I eat it. It makes you eat slower and tastes like a pudding.

Buy Night time protein, have 1-2 scoops mix with a little bit of water and freeze for 2 hours before eating. You’re pretty much eating chocolate ice cream every night.

How did you time your meals to fit them in and make them last through those busy days?

I always scheduled my meals and drinks;

5:00AM – Meal 1 after training
7:30 – Long black coffee
10:00 – Meal 2
2:00PM – Meal 3 after PT sessions.
6:00 – Meal 4 after cardio
7:00 – Casein Protein Dessert

What were your fave meals over this period and why?

My first meal without a doubt 6 egg whites, coconut protein powder, oats, spinach, banana, cinnamon and salt. Especially semi-frozen after a hard workout.

What did you enjoy most during this period?

I just really enjoyed the challenge, it’s the most challenging thing I’ve done along with build BBR to where it is today. I’ve actually learnt a lot from bodybuilding and translated it over into business. It’s the mindset of you just have to get the work done if you want to be successful and want results. There are no two ways about it.

I really love the discipline of bodybuilding because I consider it to be the most challenging sport in the world. It’s so consuming and if you want to be the best you simply can’t take a minute off. Every meal has to be weighed, prepared, eaten, every minute of cardio has to be done, your posing has to be perfect. There is so much that goes into it. I know a lot of people think it’s a bunch of meatheads in a gym throwing weights around, which I guess it can be haha. But, the effort, the hard work the sacrifice that goes into it can’t be ignored or denied. The effort that people go through to build a strong, muscular physique while keeping their body fat low takes precision planning, programming and execution.

Genetics do play a massive role in the elite but you simply can’t ignore the fact that someone has done the hard work when they are in great shape. You have to respect that person as they’ve done the work. They’ve been disciplined and they’ve made sacrifices to be healthy, fit and strong. It’s something that should always be highly respected in my books.

What was the most challenging part for you being in deficit?

I really missed my Sunday mornings with Jay. We have always had a routine of going out for breakfast on Sundays or making epic breakfasts at home. We share the same passion for healthy food and that’s something I’ve really missed over the last 20 weeks. The calorie deficit itself is hard just because I’m really excited about so many projects and things I want to achieve this year but don’t always have the time or energy to put into them right now.

We hear you’re participating in a little ahem… food porn… what are you most looking forward to eating when this phase is over?!

We’ve got about 10 bookings all around Perth in the next month so I am actually going to do a separate blog on my favourite foods in Perth in a month because I’ve stalked every cafe and restaurant in Perth over the last 10 weeks on Instagram. We had dinner booked at Mayfair Lane for Friday after the photo shoot but as we’re in lockdown that won’t go ahead. I love Japanese as well, so Nobu is booked in soon. But we’ve planned dinner at home Friday and this is the menu that I’ve created.

Post photoshoot – I’ll be having my favourite cereal with a rocky road protein bar cut up. It’s a gluten-free Buckwheat Maple Syrup cereal by the brand Organ which you can buy In IGAs. That will be a small bowl followed by another small bowl of my other favourite muesli which is Coles Home Brand funnily enough and that will have a Quest cookie dough protein bar cut up on it with berries. From there I’ll take a breather so my stomach doesn’t expand like previous times after comps where I’ve smashed a burger and felt sick for the next day.

Our dinner is as follows

First two meals we’ve purchased from The Boatshed so we don’t have to cook

  • Dish 1 – Sushi catering pack
  • Dish 2 – Tiger Prawns
  • Dish 3 – Tomahawk Steak (which jay and I will share) From Dirty Clean Foods
  • Sides – mushrooms, grilled eggplant, asparagus with silvered almonds.
  • Dish 4 – Apple Pie ordered from North Street Store. It may or may not serve 6-8 people.

I can’t wait for our favourite homemade breakfast as well, which is 4 bits of Strange Grains toast, 4 poached eggs, vegemite, cottage cheese, pumpkin puree and mushrooms. The best brekkie ever. I also can’t wait to take Jay out for dinner. I love the feeling of walking into Nobu with her. It’s 100% my favourite place for dinner, the food and the atmosphere is second to none, I can eat the house down and come out feeling satisfied and full, but not heavy and sick. And of course, we have a breakfast planned at The Epicurean at The Crown, you can’t beat the variety they have there, it is the ultimate.

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