8 weeks out to first competition

[busyboy21]

Hey guys/gals,

I've been lurking on here for some time and now need your expert advice/experience to make sure I'm prepping properly for my first competition. I started dieting back before Nov 09 when I was at 190lbs. I paid for a prep coach and then lost my job :( I got down to 180lb and was maintaining the weight.

My marcos were:
High carb days (H) - 230p, 275c, 55f on Leg days - no cardio
Medium cards days (M) - 230p, 225c, 55f on Chest/arms and Back/shoulder days - LIC 30 mins
Low carb das (L) - 230p, 175c, 55f on off days - HIC 30 mins

Now, I'm on my own and realize I needed a change in diet and cardio to make some progression. So I cut my carbs this week to the following:

H days - 200
M days - 160
L days – 120

Keeping the res t of my macros the same. Also, I’ve increased my cardio to 45 mins all week and started to take a Mitropin to help with dieting. This morning I weighed in at 174lbs. I’m definitely feel more irritable this week and at times feeling light headed. My diet has been clean consisting of chicken breast, lean ground turkey, tuna, tilapia, brown rice, mix veggies, and sweet potatoe.

My split is Legs, chest/arms, back/shoulder, off, repeat.
I’ve been reading about some people doing refeeds, etc. I’m guessing you guys my needs some pics too but in the meantime, am I on track? Please advise. Thank you!

[Rsardinia]

Hey guys/gals,

I've been lurking on here for some time and now need your expert advice/experience to make sure I'm prepping properly for my first competition. I started dieting back before Nov 09 when I was at 190lbs. I paid for a prep coach and then lost my job :( I got down to 180lb and was maintaining the weight.

My marcos were:
High carb days (H) - 230p, 275c, 55f on Leg days - no cardio
Medium cards days (M) - 230p, 225c, 55f on Chest/arms and Back/shoulder days - LIC 30 mins
Low carb das (L) - 230p, 175c, 55f on off days - HIC 30 mins

Now, I'm on my own and realize I needed a change in diet and cardio to make some progression. So I cut my carbs this week to the following:

H days - 200
M days - 160
L days – 120

Keeping the res t of my macros the same. Also, I’ve increased my cardio to 45 mins all week and started to take a Mitropin to help with dieting. This morning I weighed in at 174lbs. I’m definitely feel more irritable this week and at times feeling light headed. My diet has been clean consisting of chicken breast, lean ground turkey, tuna, tilapia, brown rice, mix veggies, and sweet potatoe.

My split is Legs, chest/arms, back/shoulder, off, repeat.
I’ve been reading about some people doing refeeds, etc. I’m guessing you guys my needs some pics too but in the meantime, am I on track? Please advise. Thank you!

My guess would be for refeed days lower your fat to like 35-40g and lower your protein to like 200g and then fill the rest of your cals w/ carbs. Your refeed days should be damn near if not more than double your diet carbs (ie if you take 160g on your medium/average day then throw in 320g for your refeed).

[busyboy21]

My guess would be for refeed days lower your fat to like 35-40g and lower your protein to like 200g and then fill the rest of your cals w/ carbs. Your refeed days should be damn near if not more than double your diet carbs (ie if you take 160g on your medium/average day then throw in 320g for your refeed).

Thanks for the response. When do you suggest doing the refeed day? Once a week on a either medium day for chest/arms or back/shoulders?

[busyboy21]

7 weeks out...Can you guys give me your honest opinion. Thanks

http://i260.photobucket.com/albums/ii31/busy21/7%20weeks%20out/k2.jpg

http://i260.photobucket.com/albums/ii31/busy21/7%20weeks%20out/k4.jpg

http://i260.photobucket.com/albums/ii31/busy21/7%20weeks%20out/k3.jpg

http://i260.photobucket.com/albums/ii31/busy21/7%20weeks%20out/k5.jpg

[busyboy21]

http://i260.photobucket.com/albums/ii31/busy21/7%20weeks%20out/k6.jpg

http://i260.photobucket.com/albums/ii31/busy21/7%20weeks%20out/k7.jpg

http://i260.photobucket.com/albums/ii31/busy21/7%20weeks%20out/k8.jpg

http://i260.photobucket.com/albums/ii31/busy21/7%20weeks%20out/k9.jpg

[busyboy21]

http://i260.photobucket.com/albums/ii31/busy21/7%20weeks%20out/k91.jpg

http://i260.photobucket.com/albums/ii31/busy21/7%20weeks%20out/k92.jpg

http://i260.photobucket.com/albums/ii31/busy21/7%20weeks%20out/k96.jpg

http://i260.photobucket.com/albums/ii31/busy21/7%20weeks%20out/k97.jpg

http://i260.photobucket.com/albums/ii31/busy21/7%20weeks%20out/k98.jpg

http://i260.photobucket.com/albums/ii31/busy21/7%20weeks%20out/k99.jpg

[Rsardinia]

Thanks for the response. When do you suggest doing the refeed day? Once a week on a either medium day for chest/arms or back/shoulders?

I like doing them on leg days because the extra carbs gives you that energy boost you need for a good leg workout but its really up to you. Whatever you feel your hardest day is should be your refeed day to give you some added help getting through it.

[iForce Dave]

you look fantastic. Keep plugging away.. the next 6 weeks are what will make or break you

[busyboy21]

you look fantastic. Keep plugging away.. the next 6 weeks are what will make or break you

thank you dave! i appreciate your feedback. please keep them coming all. my first time comp so every bit will help.

[jackedrabbit]

You look great man! Are you Asian? If so, quite an inspiration! You are a bit bigger than me especially in the upper body (arms) so it's very motivating. Heck, even if you aren't you are still motivating! Hope to look like you when I'm in my early 30's. :)

That being said, I'm prepping for my first show too and it looks like you and I are in the same ballpark in terms of conditioning. At 8 weeks out I think you (and myself) should be a bit leaner because I bet you still have small love handles and when you sit you probably still have some pouching or a little fat roll or two. As someone said before, the next 7 weeks or so will make or break it. There really is no room for error- especially since we are both seeking to be respectably stage lean.

I'll be honest- you're not gonna be ripped to shreds but you (and again, me too) will both be pretty damn lean. Just don't think you're gonna step on there with striated glutes or anything..lol.

Ideally, your condition now is where you should have been 18-16 weeks out. That's how you get really peeled.

[ronin_ts]

You look great man! Are you Asian? If so, quite an inspiration! You are a bit bigger than me especially in the upper body (arms) so it's very motivating. Heck, even if you aren't you are still motivating! Hope to look like you when I'm in my early 30's. :)

That being said, I'm prepping for my first show too and it looks like you and I are in the same ballpark in terms of conditioning. At 8 weeks out I think you (and myself) should be a bit leaner because I bet you still have small love handles and when you sit you probably still have some pouching or a little fat roll or two. As someone said before, the next 7 weeks or so will make or break it. There really is no room for error- especially since we are both seeking to be respectably stage lean.

I'll be honest- you're not gonna be ripped to shreds but you (and again, me too) will both be pretty damn lean. Just don't think you're gonna step on there with striated glutes or anything..lol.

Ideally, your condition now is where you should have been 18-16 weeks out. That's how you get really peeled.

You look like of asian heritage....have fun on stage.looking good..as everyone has said..the experiance will do you the world of good.

Im 10 weeks out and already nervous too about looking shredded

[jackedrabbit]

You look like of asian heritage....have fun on stage.looking good..as everyone has said..the experiance will do you the world of good.

Im 10 weeks out and already nervous too about looking shredded

Not to hijack here, but yes I am - Chinese to be exact. And yeah, for 8 weeks out I'm behind...but, a lot can happen if you really crank it. 8 weeks is a long time, but at the same time, it isn't, ya know?

But the first show is always about fun and experience. No doubt OP and myself will both look great and have a great time. 2nd or 3rd time around, worry about shredded hams and glutes!

[busyboy21]

Ronin/Jackrabbit,

Yep, I'm asian. Not many I know of into this sport. I decided to go into my first competition back in Nov. so I'm taking a shot at it. It's been def. a learning experience and I appreciate your comments and feedback.

[jackedrabbit]

Ronin/Jackrabbit,

Yep, I'm asian. Not many I know of into this sport. I decided to go into my first competition back in Nov. so I'm taking a shot at it. It's been def. a learning experience and I appreciate your comments and feedback.

We are a rare breed in this sport, and when successful, a formidable competitor.

How long have you been training? I take it that you are natty too?

[busyboy21]

We are a rare breed in this sport, and when successful, a formidable competitor.

How long have you been training? I take it that you are natty too?

I had an eye opener back in Feb/Mar of 2009 that really got me to re-evaluate my health so I used this site to help me get back into shape. Before that I didn't touch weights for close to 4 years due to my travel/work schedule. I stumbled on the competition threads and was amazed at the transformation, dieting and dedication. I got serious into training back in Oct when I hired a competition coach.

Natty all the way.

[busyboy21]

Weighted in this morning at 173lbs. Today marks 6 weeks to peak week and 7 weeks to that show.

Question:
Should I be changing my workout program these final weeks? Can you guys give me some advice that helped fine tune your physiques. I see some people supersetting more. Should I be doing this? Thanks!

[bwelch1985]

Weighted in this morning at 173lbs. Today marks 6 weeks to peak week and 7 weeks to that show.

Question:
Should I be changing my workout program these final weeks? Can you guys give me some advice that helped fine tune your physiques. I see some people supersetting more. Should I be doing this? Thanks!

Keep it heavy brotha! As heavy as you can. Decrease volume as needed but do not sacrifice intensity (weight on the bar). Try your best to maintain your offseason strength numbers.

You've gotta give your body a reason to keep that hard earned muscle.

[billyj1994]

http://i260.photobucket.com/albums/ii31/busy21/7%20weeks%20out/k91.jpg

http://i260.photobucket.com/albums/ii31/busy21/7%20weeks%20out/k92.jpg

http://i260.photobucket.com/albums/ii31/busy21/7%20weeks%20out/k96.jpg

http://i260.photobucket.com/albums/ii31/busy21/7%20weeks%20out/k97.jpg

http://i260.photobucket.com/albums/ii31/busy21/7%20weeks%20out/k98.jpg

http://i260.photobucket.com/albums/ii31/busy21/7%20weeks%20out/k99.jpg

you can still make it for the show. you just have to be perfect on everything

[jackedrabbit]

Keep it heavy brotha! As heavy as you can. Decrease volume as needed but do not sacrifice intensity (weight on the bar). Try your best to maintain your offseason strength numbers.

You've gotta give your body a reason to keep that hard earned muscle.

Exactly.

I decrease volume slightly, but keep work the same. For example, if I was squatting 315 x 12 (1 set) before and as strength declines I can only muster 8 reps, I'll do those 8 reps and rest 1 minute before grinding out 4 more, or 3 more...rest 1 min and 1 more rep. I'll count that as 1 set = 12 reps.

Now, some may say that's a lot of volume...especially if before you were doing say, 315 x 12, 12, 12 (3 sets of 12). But I argue that it's important to keep the work load the same, even if it takes you more sets to do it. Try to keep total poundage moved the same is what my point is.

[vvarhead17]

looking good man! stay on track

[Flex500]

you look fantastic. Keep plugging away.. the next 6 weeks are what will make or break you
I agree 100%. Obviously it is "serious" and hard the entire diet...but there is something that really "happens" that last 6 or 7 weeks. You really push it hard and that is when you really see the body transform.


busyboy...you can make is for sure just push it hard!

[busyboy21]

I agree 100%. Obviously it is "serious" and hard the entire diet...but there is something that really "happens" that last 6 or 7 weeks. You really push it hard and that is when you really see the body transform.


busyboy...you can make is for sure just push it hard!

Thank you all for you responses. It's def an encouragement. I'm keeping my weights heavy as noted. Now about the diet, should I continue to reduce carbs each week?

I'm currently at:

200g on leg days, 160g on chest/arm & back/should days, and 120g on off days.

Was thinking of dropping to 160g, 120g and 80g respectively. Thoughts?

[deuling710]

I know it is bad for me but I can't stop.
Wishing you have a beautiful life!!!

[busyboy21]

Hello all,

Here's an update. I weighted this morning at 171.2lb. I took updated pics cold so please let me know how you think I'm doing. Lighting and posing could have been better. 6 weeks out from yesterday. Thanks!

http://i260.photobucket.com/albums/ii31/busy21/6%20weeks%20out/IMG_0399.jpg

http://i260.photobucket.com/albums/ii31/busy21/6%20weeks%20out/IMG_0404.jpg

http://i260.photobucket.com/albums/ii31/busy21/6%20weeks%20out/IMG_0411.jpg

http://i260.photobucket.com/albums/ii31/busy21/6%20weeks%20out/IMG_0416.jpg

http://i260.photobucket.com/albums/ii31/busy21/6%20weeks%20out/IMG_0421.jpg

http://i260.photobucket.com/albums/ii31/busy21/6%20weeks%20out/IMG_0441.jpg

[busyboy21]

http://i260.photobucket.com/albums/ii31/busy21/6%20weeks%20out/IMG_0450.jpg

http://i260.photobucket.com/albums/ii31/busy21/6%20weeks%20out/IMG_0453.jpg

http://i260.photobucket.com/albums/ii31/busy21/6%20weeks%20out/IMG_0424.jpg

[Vai]

Looking great bro!
I just have one critique toward your posing, in your side relaxed pose, lift your chest up, atm it looks like your slouching a little. Otherwise everything seems great. Goodluck with the rest of your prep.

[busyboy21]

Looking great bro!
I just have one critique toward your posing, in your side relaxed pose, lift your chest up, atm it looks like your slouching a little. Otherwise everything seems great. Goodluck with the rest of your prep.

thanks Vai!! will def keep that in mind

[extremenergy3]

Great smile! :D


Wait... WUT :confused:



lol jk looking pretty good for 6 weeks out compared to 8 weeks. GJ. Work on that posing! Your physique could look MUCH better with better posing.

[Quelly]

I would really advise getting with a posing coach, you need to push your legs together on side shots to make the front leg appear larger, you also don't want to be flexing the abs down on the front lat spread

[busyboy21]

Great smile! :D


Wait... WUT :confused:



lol jk looking pretty good for 6 weeks out compared to 8 weeks. GJ. Work on that posing! Your physique could look MUCH better with better posing.


I would really advise getting with a posing coach, you need to push your legs together on side shots to make the front leg appear larger, you also don't want to be flexing the abs down on the front lat spread

Thanks guys for your feedback. I will be seeking a posing coach ASAP. I will you keep you posted on my results.

[robertmmcgrew]

WOW! I must say I am impressed with the progress you have made in the past two week definitely shows. Looking good and at this rate you should do well. we have a show coming up the last week of may and I am contemplating doing it however I am a little too far out. But photos are an encouragement to me, Show how much progress you can make when you put the pedal to the metal. What type of cardio you doing?

[swestcpt]

I'm interested as well... I 'm 8 weeks out from my first contest as well but think I look alittle smoother than you did at 8... what have you been doing for a routine and cardio... would love a little help....here

[jackedrabbit]

Haha at 6 weeks out you and I look about the same and are nearly the same weight too! I am looking forward to seeing our parallel progress in the next month or so!!!!!

[busyboy21]

WOW! I must say I am impressed with the progress you have made in the past two week definitely shows. Looking good and at this rate you should do well. we have a show coming up the last week of may and I am contemplating doing it however I am a little too far out. But photos are an encouragement to me, Show how much progress you can make when you put the pedal to the metal. What type of cardio you doing?


I'm interested as well... I 'm 8 weeks out from my first contest as well but think I look alittle smoother than you did at 8... what have you been doing for a routine and cardio... would love a little help....here

Hey guys,

I appreciate the comments. Really I don't have any secrets. I'm on a 4 day split and did the following past two weeks:

1)Legs w/ LIC (20-30min)
2)chest & arms w/ Low to moderate IC (40min)
3)back & shoulders w/ low to moderate IC (40min)
4) HIC day 5min warm, 10min HIC, 15min cool down

I've been mixing up cardio and rotating between eliptical, bike and threadmill.

I dropped my carb and fat intake as follows:

Prior to week 8, I was following the diet as noted in my first post. Beginning week 8, I dropped carbs and fats to the following:

Leg days: 200g carbs, 25g fats, 230g protein
Chest/Back days: 160g carbs, 25g fats, 230g protein
HIC days: 120g carbs, 25g fats, 230g protein

Week 7 I dropped carbs again

Leg days: 160g carbs, 25g fats, 230g protein
Chest/Back days: 120g carbs, 25g fats, 230g protein
HIC days: 120g carbs, 25g fats, 230g protein

Now I'm going to maintain the following plan and have incorporating refeeds on Leg days because I'm finding that I need that extra boost. I'm noticing that I'm continuing to lean out each day. I was a little unhappy with status on week 8 but things are coming around.

Also, prior to week 8 incorporated a fat burner as noted in my first post. I hope this helps!! I will keep you posted on my status in the coming days. Thanks again!

[busyboy21]

Haha at 6 weeks out you and I look about the same and are nearly the same weight too! I am looking forward to seeing our parallel progress in the next month or so!!!!!

Absolutely bro! Me too!

[busyboy21]

Guys,

Just to add; not sure if this makes a big difference but my intake of carbs post workout have all been more from veggies and greens.

75-80% of my complex carbs are prework and my post workout meal completes my carb intake containing more fibrous carbs and veggies. My final meal of the night is all protein.

[ATMbank710]

I hope you will overcome difficulties in your life.
Winner never quit, quitter never win.
Wishing you have a beautiful life!!!

[busyboy21]

14 days out of my first show! How do you think I'm looking? Any tips on last two weeks?

http://i260.photobucket.com/albums/ii31/busy21/14%20days%20out/rearbi_2a_fba.png

http://i260.photobucket.com/albums/ii31/busy21/14%20days%20out/sideqtr2_2_fb.png

http://i260.photobucket.com/albums/ii31/busy21/14%20days%20out/sideqtr1_2_fb.png

http://i260.photobucket.com/albums/ii31/busy21/14%20days%20out/rearlat_2_fb.png

http://i260.photobucket.com/albums/ii31/busy21/14%20days%20out/front_fb.png

http://i260.photobucket.com/albums/ii31/busy21/14%20days%20out/obq_fba.png

[elitemuscle79]

Looking good bro! What are you weighing and what so are you planning to do? I see your from PA the NPC Pittsburgh is in two weeks.

[DonPizza]

Looks good. Wish you luck for your first contest!

[amnotjokin]

looking good....goodluck with your comp :D

[DropDeadFemale]

wow, you look great! really shows that you've been working hard
do you think the fat burner helped any?

[busyboy21]

Looking good bro! What are you weighing and what so are you planning to do? I see your from PA the NPC Pittsburgh is in two weeks.

In the pics, I'm weighting 162lbs. I will be competing in a show close to the Philadelphia area.


Looks good. Wish you luck for your first contest!


looking good....goodluck with your comp :D

Thank you!


wow, you look great! really shows that you've been working hard
do you think the fat burner helped any?

Thanks! Regarding the fat burners, I'm not really sure if they've been working or it's just me working my ass off and keeping my diet on point. It's my first time using them so I couldn't give you a comparison. I tried them because I thought it wouldn't hurt.

[busyboy21]

Pics taken Saturday night. 5 days out! It's been an amazing ride and can't wait until show day!

http://i260.photobucket.com/albums/ii31/busy21/backdb.jpg

http://i260.photobucket.com/albums/ii31/busy21/sidestr.jpg

http://i260.photobucket.com/albums/ii31/busy21/sidechest.jpg

[justjosh]

dude your progress has been awesome! you look great, have fun at the show!!!!

[DaveBriggs]

amazing, good work man


have fun out there, you have put the work in now its time to go show it off brah

[mikez]

you should be proud man you made some awesome improvements in such a short time. go kill it bro and have fun you look great!

[elitemuscle79]

Looking good Stay Strong almost there!

[busyboy21]

dude your progress has been awesome! you look great, have fun at the show!!!!


amazing, good work man


have fun out there, you have put the work in now its time to go show it off brah


you should be proud man you made some awesome improvements in such a short time. go kill it bro and have fun you look great!


Looking good Stay Strong almost there!

Guys, thank you all your comments.

[busyboy21]

It's crazy how much can change in a few weeks.

My before at 8 weeks out

http://i260.photobucket.com/albums/ii31/busy21/7%20weeks%20out/k5.jpg

Then after (pics today after work):

http://i260.photobucket.com/albums/ii31/busy21/side-1.jpg

http://i260.photobucket.com/albums/ii31/busy21/RDB.jpg

Wheels are coming in! :) A couple more days!

http://i260.photobucket.com/albums/ii31/busy21/AT.jpg

Can't wait to see how things look with some color.

[mdovner]

Very inspiring!