how do i make lean gains between shows and aproach long term dieting?

[TheHeirApparent]

binged a whole week after last show (after 15week diet) then got back in the gym and i want to hit another show. now im starting again 12weeks out. not really sure if i eat to gain or eat to maintain. or cut then grow. right now im hitting about 2000calories at 160lbs(put on a few). plan to go ketogenic for 2-3weeks no cardio. refeed then carb cycle out of it but hit about 2200-2500calories up untill final week. last prep i was hitting anywhere from 1500-1800 only low intesity cardio(bad joints). finally got back to lifting heavy. i need to make improvements. supping bcaas and 1mr preworkout.


are the odds in my favor to get bigger and better in 12weeks?

[ronin_ts]

binged a whole week after last show (after 15week diet) then got back in the gym and i want to hit another show. now im starting again 12weeks out. not really sure if i eat to gain or eat to maintain. or cut then grow. right now im hitting about 2000calories at 160lbs(put on a few). plan to go ketogenic for 2-3weeks no cardio. refeed then carb cycle out of it but hit about 2200-2500calories up untill final week. last prep i was hitting anywhere from 1500-1800 only low intesity cardio(bad joints). finally got back to lifting heavy. i need to make improvements. supping bcaas and 1mr preworkout.


are the odds in my favor to get bigger and better in 12weeks?

Take a week off and enjoy some foods you have missed..then go back into contest prep and try to come as lean as possible for the show.....then focus on a offseason making improvements :)

[bwelch1985]

in 12 weeks of dieting you WILL NOT gain any significant amount of muscle. in fact, it's much more likely that you will lose a little bit.

if you really want to make big changes to your physique and add a substantial amount of muscle you'll have to take some time away from the stage.

[fltallpaul]

BWelch said it best. In 12 weeks you will not gain any muscle especially with your diet. Your still going to be in a caloric deficiet. Focus on one goal at a time. If you want to do a show get lean and preserve muscle. If you want to add muscle don't worry about competing and start upping the calories and getting into some heavy lifting.

Good luck with whatever you choose. Start a journal and link it here so we can provide insight if you are so inclined.