15 weeks out...on track?

[jklb07]

I'm 15 weeks out from my first show and just looking for some feed back. I dieted down for a show in early April, but due to a job change and relocation, I wasn't able to compete. I began that diet near the end of November (24 weeks out) @ 225lbs, and relocated about 2 weeks out. For the past month I've just been trying to maintain @ 198lbs. Obvioulsy, I don't look 2 weeks out but here's a few shots...I'm not a great poser, need more practice for sure. Will post my macros later too.

[jklb07]

Couple more shots, pic quality isn't great.

[jklb07]

Anything guys?! I really want to nail it for this show, San Diego Natural. My diet is a relatively simple carb cycle, on a 3 day rotation of high (150g), low (50g), no carbs and consuming between 350g-400g of protein daily. Training 5 days a weeks with 4 -5 cardio sessions (moderate intensity) @25-30mins. Thanks in advance for any suggestion or feedback.

[BeefCake53]

Anything guys?! I really want to nail it for this show, San Diego Natural. My diet is a relatively simple carb cycle, on a 3 day rotation of high (150g), low (50g), no carbs and consuming between 350g-400g of protein daily. Training 5 days a weeks with 4 -5 cardio sessions (moderate intensity) @25-30mins. Thanks in advance for any suggestion or feedback.

At 15 weeks out you don't need to be doing anything this intense with the carbs. I would be still on a normal clean diet for another 3 weeks and slowly taking your carbs down and not start cycling until 6 weeks out and then raise your cardio at the same rate....
you have a lot of time calm down

[jklb07]

At 15 weeks out you don't need to be doing anything this intense with the carbs. I would be still on a normal clean diet for another 3 weeks and slowly taking your carbs down and not start cycling until 6 weeks out and then raise your cardio at the same rate....
you have a lot of time calm down

Thanks for the feedback, I appreciate it. I've been cycling carbs for the past 6 weeks on this rotation and I've just been managing to maintain, at this point I would consider it my normal clean diet. I'm not sure I want to get away from it, throw on a few lbs and struggle the last few weeks while scraficing muscle mass. My strength really hasn't been an issue either.

[DonPizza]

looks good. You are already in good shape so now you have full 15 weeks time. I think this will be enough to get in your contest shape. And I think it's not wrong if you are a bit ahead of your time. Nobody knows what happens.

[IronMan2010]

Looking good bro, and just from the names off your files, you've taken these pics with a Blackberry?? and they have the WORST cameras lol. Keep it up, keep us posted!

[BeefCake53]

Thanks for the feedback, I appreciate it. I've been cycling carbs for the past 6 weeks on this rotation and I've just been managing to maintain, at this point I would consider it my normal clean diet. I'm not sure I want to get away from it, throw on a few lbs and struggle the last few weeks while scraficing muscle mass. My strength really hasn't been an issue either.

You've only been maintaining with that low of carb intake....
oh boy you're gonna have some fun doing a lot of cardio I'm afraid

[Fkn_Jackd_]

very good for 15. look hard. usually at 12 people look soft. what class u trying to make?

[jklb07]

You've only been maintaining with that low of carb intake....
oh boy you're gonna have some fun doing a lot of cardio I'm afraid

Yeah man, carb sensitive for sure...at least at this point. Cardio sucks, but whatever it takes...will probably need some morning fasted sessions.

[jklb07]

looks good. You are already in good shape so now you have full 15 weeks time. I think this will be enough to get in your contest shape. And I think it's not wrong if you are a bit ahead of your time. Nobody knows what happens.

Thanks man, I aprreciate it! I'd really like to be stage ready at least 2 to 3 weeks out so I can do a mock carb-up and see how my body reacts, then just eat right up to the show.

[jklb07]

very good for 15. look hard. usually at 12 people look soft. what class u trying to make?

I'm not sure, I honestly don't know where I'll come in at weight wise. It's and INBA Federation show, which I believe is by height. So I really dont need to be concerned with weight, just need to get tight. I would probably compete in the Novice 5'9 - 5'11 class. Has anyone competed in an INBA show?

[bwelch1985]

Can't say I like the looks of that diet, but you look f*cking great for 15 weeks out man...really in great position to do some serious damage!

are you tracking your fat intake? it's not listed. where do you make adjustments to a diet already so low in carbs? will you eventually go into ketosis as you're forced to cut calories?

[BeefCake53]

Yeah man, carb sensitive for sure...at least at this point. Cardio sucks, but whatever it takes...will probably need some morning fasted sessions.

Probably? lol
DEFINITELY

[jklb07]

Can't say I like the looks of that diet, but you look f*cking great for 15 weeks out man...really in great position to do some serious damage!

are you tracking your fat intake? it's not listed. where do you make adjustments to a diet already so low in carbs? will you eventually go into ketosis as you're forced to cut calories?

Thanks for the kind words, going to continue busting my tail! My fat is around 50-55g daily. As for making adjustments, its going to be difficult considering I've been dieting so long. As my weight loss stalls or I see less change in the mirror, I will need to incorporate more lower carb days. I'm sure at times I will slip into ketosis, but I will also have utilize refeeds to avoid it for any long periods of time. I dont expect to drop the normal 1-2lbs a week.

[jklb07]

Looking good bro, and just from the names off your files, you've taken these pics with a Blackberry?? and they have the WORST cameras lol. Keep it up, keep us posted!

Thanks bro, and yeah I used my blackberry, it was my only option. The pictures always seem to come out fuzzy or have some weird color to them. Will do!

[Bulgarian_mm]

You look good for 15 weeks out, since you are doing so much cardio as it is, I would spend the next 3 weeks to sort of reset your body and replace your 4-5 sessions of moderate intensity cardio with 3 15min session of high intensity intervals. I like the stepper for this.

As you do those, up your calories a bit by adding essential fatty acids. You should be safe by adding 200-300 calories from fish oil (I like cod liver oil) and keep carb cycling. The carb cycling is not an issue and you are not too low. I stay low in carbs regardless of gaining weight or cutting and it works for both ways, but i do vary proteins and fats.

Also I would say you are consuming way too much protein ,350-400g of protein might be a bit overkill and If I were doing it, I would take out 150g and repalce the calories with calories from essential fatty acids. But I have prepped for a contest with 400g of protein and carb cycling with minimal fat consumption and it works but you definately feel alot worse than if you were to add in essential fats and decrease the protein abit.

As far as the cardio, try replacing it with intervals for 3 weeks, after that add in 1 LISS per day every week. When you are doing LISS for 6x per week, add in 15more min per day every week. This along with your interval training should have you shredded with minimal adjustments to the diet.

Worse case scenario you start carb cycling by having 4 days of very low carbs and 1 really high carb load. (I absolutely love this method. :))

At the end of the day everyone has different styles and many different things work as long as you are commited and stick to your plan. Good luck

[jklb07]

You look good for 15 weeks out, since you are doing so much cardio as it is, I would spend the next 3 weeks to sort of reset your body and replace your 4-5 sessions of moderate intensity cardio with 3 15min session of high intensity intervals. I like the stepper for this.

As you do those, up your calories a bit by adding essential fatty acids. You should be safe by adding 200-300 calories from fish oil (I like cod liver oil) and keep carb cycling. The carb cycling is not an issue and you are not too low. I stay low in carbs regardless of gaining weight or cutting and it works for both ways, but i do vary proteins and fats.

Also I would say you are consuming way too much protein ,350-400g of protein might be a bit overkill and If I were doing it, I would take out 150g and repalce the calories with calories from essential fatty acids. But I have prepped for a contest with 400g of protein and carb cycling with minimal fat consumption and it works but you definately feel alot worse than if you were to add in essential fats and decrease the protein abit.

As far as the cardio, try replacing it with intervals for 3 weeks, after that add in 1 LISS per day every week. When you are doing LISS for 6x per week, add in 15more min per day every week. This along with your interval training should have you shredded with minimal adjustments to the diet.

Worse case scenario you start carb cycling by having 4 days of very low carbs and 1 really high carb load. (I absolutely love this method. :))

At the end of the day everyone has different styles and many different things work as long as you are commited and stick to your plan. Good luck

Thanks for the feedback bro, much appreciated. I like the idea of changing up the cardio for a few weeks, I think this would definitely shock my body as I have been plugging away for quite some time now. One question, after 3 weeks of HIIT come week 4, 5...etc, would cardio look like this; (week 4) 3 days HIIT @ 15mins and 1 day LISS, (week 5) 3 days HIIT @ 15 mins and 2 days LISS? As I up LISS would I back off HIIT? Thanks again!

[andregregoire]

Great physique and looking VERY lean for 15 weeks out. Obviously, you are way ahead of schedule, not a fun place to be. It's hard to hold the conditioning and if you tone it down to much you might gain fat.

I think I would try to maintain bodyweight and try to slowly decrease cardio for now.

[Bulgarian_mm]

Thanks for the feedback bro, much appreciated. I like the idea of changing up the cardio for a few weeks, I think this would definitely shock my body as I have been plugging away for quite some time now. One question, after 3 weeks of HIIT come week 4, 5...etc, would cardio look like this; (week 4) 3 days HIIT @ 15mins and 1 day LISS, (week 5) 3 days HIIT @ 15 mins and 2 days LISS? As I up LISS would I back off HIIT? Thanks again!

You have the right idea. Dont back up on HIIT tho you are only doing 15min and usually post workout so its not that much. Heres how it would look

week 1: 15min HIIT 3x / week
week 2: same
week 3: same
week 4: 15min HIIT 3x / week + 30min LISS 1x week
week 5: 15min HIIT 3x / week + 30min LISS 2x week
week 6: 15min HIIT 3x / week + 30min LISS 3x week
week 7: 15min HIIT 3x / week + 30min LISS 4x week
week 8: 15min HIIT 3x / week + 30min LISS 5x week
week 9: 15min HIIT 3x / week + 30min LISS 6x week

and now if you stall which you might not.. you start adding 15min to each LISS session 1 per week so by the time you are done, you will be doing 3x HIIT per week + 6x LISS for 45min per day and it will be show time and you should look sredded.

example, week10: 15min HIIT 3x / week + 45min LISS 1 x week + 30min HIIT 5x week

and so on..


This cardio approach with diet modications will have you absolutely peeled come show time trust me. Last 6 weeks I would have you do 4 or 5 days of really low carbs (with low calories below 2000) followed by a day of 400-600g of clean carbs. Maybe not an entire carb up day but 2 or 3 large carb meals totalling 400-600g of carbs. If your metabolism is really fast cycle carbs after 4 days of below 30g / day otherwise after 5 or 6 days. This part is individual but I think you have the right idea.

[Warrior9]

You've only been maintaining with that low of carb intake....
oh boy you're gonna have some fun doing a lot of cardio I'm afraid

hahaha thisss.. if hes maintaining with 50 carbs on a low day.. i feel very bad for him once crunch time comes to get that extra weight off ..

[jklb07]

Great physique and looking VERY lean for 15 weeks out. Obviously, you are way ahead of schedule, not a fun place to be. It's hard to hold the conditioning and if you tone it down to much you might gain fat.

I think I would try to maintain bodyweight and try to slowly decrease cardio for now.

Thanks for the feedback bro, I agree I am ahead of schedule. I'm probably going to back off the cardio a little to give my body some rest. I've always been told to utilze cardio as a tool to shed the lbs so at this point I dont think it's really neccessary to kill myself. I'll add it back in as I go.


You have the right idea. Dont back up on HIIT tho you are only doing 15min and usually post workout so its not that much. Heres how it would look

week 1: 15min HIIT 3x / week
week 2: same
week 3: same
week 4: 15min HIIT 3x / week + 30min LISS 1x week
week 5: 15min HIIT 3x / week + 30min LISS 2x week
week 6: 15min HIIT 3x / week + 30min LISS 3x week
week 7: 15min HIIT 3x / week + 30min LISS 4x week
week 8: 15min HIIT 3x / week + 30min LISS 5x week
week 9: 15min HIIT 3x / week + 30min LISS 6x week

and now if you stall which you might not.. you start adding 15min to each LISS session 1 per week so by the time you are done, you will be doing 3x HIIT per week + 6x LISS for 45min per day and it will be show time and you should look sredded.

example, week10: 15min HIIT 3x / week + 45min LISS 1 x week + 30min HIIT 5x week

and so on..


This cardio approach with diet modications will have you absolutely peeled come show time trust me. Last 6 weeks I would have you do 4 or 5 days of really low carbs (with low calories below 2000) followed by a day of 400-600g of clean carbs. Maybe not an entire carb up day but 2 or 3 large carb meals totalling 400-600g of carbs. If your metabolism is really fast cycle carbs after 4 days of below 30g / day otherwise after 5 or 6 days. This part is individual but I think you have the right idea.

Looks good man, that's kind of what I assumed from you original post, but just wanted to be sure. Now, when I get to week 7 and beyond I will be doing two sessions a day on few days. LISS in the morning and HIIT after working out (normally early evening for me)? Also, am I correct in saying that according to this plan one day a week should be no cardio? Thanks bro!

[bwelch1985]

why would you plan to arbitrarily increase cardio like that?? if you're losing weight at an appropriate rate then there's no need to just blindly add cardio every single week. hit your numbers, do your cardio...if weight loss stalls or slows THEN you need to add cardio or decrease calories.

[fltallpaul]

why would you plan to arbitrarily increase cardio like that?? if you're losing weight at an appropriate rate then there's no need to just blindly add cardio every single week. hit your numbers, do your cardio...if weight loss stalls or slows THEN you need to add cardio or decrease calories.

This is very true, only when fat loss stalls do you make adjustments!

[Bulgarian_mm]

Thanks for the feedback bro, I agree I am ahead of schedule. I'm probably going to back off the cardio a little to give my body some rest. I've always been told to utilze cardio as a tool to shed the lbs so at this point I dont think it's really neccessary to kill myself. I'll add it back in as I go.



Looks good man, that's kind of what I assumed from you original post, but just wanted to be sure. Now, when I get to week 7 and beyond I will be doing two sessions a day on few days. LISS in the morning and HIIT after working out (normally early evening for me)? Also, am I correct in saying that according to this plan one day a week should be no cardio? Thanks bro!

Yup one day a week should be no cardio, and yeah it somedays you will have to do 2 a day sessions.

[Bulgarian_mm]

This is very true, only when fat loss stalls do you make adjustments!

I forgot to mention in my first post, if your progress stalls then you increase the cardio every week. (Most likely it will stall as mine did and I followed exact same protocol)

EDIT: And If progress stalls with all that cardio, then I like to make diet modifications but I usually follow a carb cyclical diet and do not play with calories until im doing all that cardio. But If it doesnt stall, no point doing extra cardio or playing with diet