just started training for first show and could really use some help

[Zach104]

Hey guys just started training for my first teen npc show.The florida gold cup.I know its all diet and mine is kind of off. The show is novemebr 14th so i need to train hard and eat.id also like to know when i should start cutting i was thinking around 16 to 11 weeks before.right now im at
meal 1-
6 boiled egg whites or cooked
1 protein shake
1 peice of toasted wheat bread
1 apple or banna or grapes
meal 2
1can of tuna
cherries
meal 3
4 oz of grilled or steamed chicken
1 cup brown rice
some carrots not measured
and 1 apple
meal 4
my n.o. drink before workout/protein after
meal 5
6 oz grilled or steamed chicken breast
1 cup brown rice
corn or broccoli
and 1 cup of skim milk
meal 6
protein shake
1 can of tuna



id really appreciate the help on dieting and a diet for when i cut im not to sure of how to
do no carbs so the help would be much appreciated.i have no trainer or nutritionist so i could really use the help.
thnaks guys Zach

[Zach104]

anybody??? i need some help here

[ayezer]

anybody??? i need some help here

I think you should try to find a gym with competitive bodybuilders and try to train there and find someone that can see you in person and give good advice on contest prep diet training etc.

[dvsness]

Figure out your current calories and macros. If you can't plan a prep on your own, hire someone who can.

[Zach104]

a few guys at my gym compete but i can never get there when there training
do yuo know how much that would cost by any chance?

[DeezNuutz]

My best advice to you is drop weight (2lbs a week) consistently and just refeed and or carb up once you've hit your condition. You'll know when you hit it because the mirror dosent lie and when you see veins in places you never had em its time to start eating again slowly and progressively. First show means, have fun first, learn all you can and dont take yourself too serious. Losing fat is the easy part. Dialing it in is slightly more precise. Just focus on being lean. Size comes with time. DO NOT USE THE SCALE AS YOUR ONLY DETERMINATION. The mirror is your friend. If you're losing 2lbs per week your on point. <2lbs per week lower carbs slightly. >2lbs per week increase carbs. These are just rules of thumb i follow. Your first show means you don't know your body yet and i'd be fooling you or anyone else would for that matter if i claimed to know yours. Dont look to friends to say how you look. Being lean is your friend. Condition, condition, condition!! Remember its not what you look like in the gym or walking down the street its how you look onstage in comparison to other athletes. Plenty of experience on here. You'll pull it together. GOOD LUCK!!!

[koeltonsdad]

Need more info height, weight, bodyfat %. Start 16 weeks out better to be to lean then not lean enough.

[Cape1]

Hey guys just started training for my first teen npc show.The florida gold cup.I know its all diet and mine is kind of off. The show is novemebr 14th so i need to train hard and eat.id also like to know when i should start cutting i was thinking around 16 to 11 weeks before.right now im at
meal 1-
6 boiled egg whites or cooked
1 protein shake
1 peice of toasted wheat bread
1 apple or banna or grapes
meal 2
1can of tuna
cherries
meal 3
4 oz of grilled or steamed chicken
1 cup brown rice
some carrots not measured
and 1 apple
meal 4
my n.o. drink before workout/protein after
meal 5
6 oz grilled or steamed chicken breast
1 cup brown rice
corn or broccoli
and 1 cup of skim milk
meal 6
protein shake
1 can of tuna



id really appreciate the help on dieting and a diet for when i cut im not to sure of how to
do no carbs so the help would be much appreciated.i have no trainer or nutritionist so i could really use the help.
thnaks guys Zach


ZAch - Diet is sooo individual. It's impossible to really pinpoint the best Macro Split until you know who you're working with. Trial and error.. I know that's not what you want to hear.

I think a good starting point would be to figure your total calories, get a gram of protein per pound of total body weight, get about 100grams of good fat and the rest complex carbs. Try to get most of the carbs around your workout and in the AM. Maybe take in more carb's and less fat early in the day; less carbs and more of the fat allocation later in the day. See how that works and tweak it accordingly. I know this probably wont get you totally in the ballpark but it's probably a good start.

Just make sure your food choices are clean. The closer to the natural state of the food, the better - ex; Oatmeal instead of Oatmeal crunch cereal etc.

Either way, if you eat clean and work hard, you'll more than likely drop the fat quick. As you get to know your body better, youll just be able to do it more efficiently.

Good luck.

[Zach104]

My best advice to you is drop weight (2lbs a week) consistently and just refeed and or carb up once you've hit your condition. You'll know when you hit it because the mirror dosent lie and when you see veins in places you never had em its time to start eating again slowly and progressively. First show means, have fun first, learn all you can and dont take yourself too serious. Losing fat is the easy part. Dialing it in is slightly more precise. Just focus on being lean. Size comes with time. DO NOT USE THE SCALE AS YOUR ONLY DETERMINATION. The mirror is your friend. If you're losing 2lbs per week your on point. <2lbs per week lower carbs slightly. >2lbs per week increase carbs. These are just rules of thumb i follow. Your first show means you don't know your body yet and i'd be fooling you or anyone else would for that matter if i claimed to know yours. Dont look to friends to say how you look. Being lean is your friend. Condition, condition, condition!! Remember its not what you look like in the gym or walking down the street its how you look onstage in comparison to other athletes. Plenty of experience on here. You'll pull it together. GOOD LUCK!!!

thank you for the help my computer malfunctioned so i havent been on.I dont understand what you mean by deplete carbs then eat again if you could explain them to me a litlle more i could really use the help

[Zach104]

Thanks for the help guys My height is 5'7 my weight is exactly 168 with abody fat % of 11 i have been taking in 6 full meals a day and i am now starting to drop my carbs but i cant figure out what i shoukld drop or not any advice on food choices in general?

[daveprentice]

Thanks for the help guys My height is 5'7 my weight is exactly 168 with abody fat % of 11 i have been taking in 6 full meals a day and i am now starting to drop my carbs but i cant figure out what i shoukld drop or not any advice on food choices in general?

If I were you I'd pick a few foods for each macronutrient and stick to them throughout the diet. Especially since this is your first diet this will make it much simpler for you. For proteins stick to chicken breast, tuna, egg whites and protein shakes. Based on your weight your going to want about 40g protein per meal so adjust quantities to meet those numbers. I would stick to just having one carb meal a day, either preworkout or postworkout, whichever you prefer. I would use either oatmeal or brown rice as they burn nice and slow. You are also going to want to have a small amount of fruit at 1-2 of your earlier meals for energy and vitamins. Then you need to add in some fats. To each meal add in either a tablespoon of olive oil, 2 tbsp of peanut butter(preferably natural), or an oz of almonds. To round off your diet, add some green veggies to 1-3 of your meals. Stick to your 6 meals a day. That's a solid baseline diet for you to start on and adjust from there. Once you lose less than 1-2 lbs in a week lower your calories a bit.