Wtbgame's first contest prep

[wtbgame]

Hey everyone,

I am looking to compete in April next year and am looking for some advice from those with experience. I know i am not all that lean and want to have a rough idea as to how long it will take to cut the weight. What i really want to know is how far out i need to start a strict cut.

I am also unsure as to how i should manipulate my food/water intake in the last few weeks leading up to the competition. I am working on a diet but have exams and will post it next week when i have time. If anyone has resources regarding posing/tanning i'd also be interested. I will be reading laynes sticky when i get a chance.


These pics were taken today with no pump, flexing abs and legs (sorry for phone pics)
Age 20,
Weight 98kg
Height 5'11
Feedback would be appreciated!

http://img684.imageshack.us/img684/8813/snc00164v.jpg

http://img177.imageshack.us/img177/8622/snc00175n.jpg

I will try get some better quality pics throughout the week.

[DaveBriggs]

Hey everyone,

I am looking to compete in April next year and am looking for some advice from those with experience. I know i am not all that lean and want to have a rough idea as to how long it will take to cut the weight. What i really want to know is how far out i need to start a strict cut.

I am also unsure as to how i should manipulate my food/water intake in the last few weeks leading up to the competition. I am working on a diet but have exams and will post it next week when i have time. If anyone has resources regarding posing/tanning i'd also be interested. I will be reading laynes sticky when i get a chance.


These pics were taken today with no pump, flexing abs and legs (sorry for phone pics)
Age 20,
Weight 98kg
Height 5'11
Feedback would be appreciated!

http://img684.imageshack.us/img684/8813/snc00164v.jpg

http://img177.imageshack.us/img177/8622/snc00175n.jpg

I will try get some better quality pics throughout the week.

looks like you have a good mass base however to get stage lean you will need to start your prep right away. it really does take a long time to get lean and i went from 94kg or so down to 70kg at the british finals over 7/8 months.

start weighing your food starting today and logging your cal intake. weigh yourself weekly at the same time of day and moniter it. if you start now your in a good place to lose steady and come in really crisp. don't let the fact its 6 months away fool you. those 3 month reps are for guys who are already only 12-15 pounds above ripped weight.

time will go very fast so if you have chose your competition its time to get cracking. read layne nortons article and apply. also go into the bodyfat estimation thread in the fat loss forum to find out where your at now or get a bodyfat check done.

just aim to lose 1-2 pounds a week every week. the beauty of starting now is even if your not stage lean in april your in a good place to get some really good conditioning for the rest of the competitive season.

good luck mate

[Katanator]

Another piece of advice I would give is dont set a target bodyweight you wana weigh coz it would most likely be to high so start right now,bodybuilding.com has got some really nice articles on all that stuff,water,training all in last week diet etc.

[DaveBriggs]

Another piece of advice I would give is dont set a target bodyweight you wana weigh coz it would most likely be to high so start right now,bodybuilding.com has got some really nice articles on all that stuff,water,training all in last week diet etc.

thats excellent advice..no judge ever put a pair of sclaes on the stage and decided the winner based on weight. just aim to get on stage in condition. weight is meaningless

[wtbgame]

Thanks for the input, i am starting to prepare as of now. I haven't and wont set a goal weight as i have no idea what to expect as i have never been completely lean before. i will let the mirror be the judge.

I took some updated photos today after my back workout with a proper camera. After my exam tomorrow ill post diet.

http://img830.imageshack.us/img830/1483/dsc02972y.jpg
http://img253.imageshack.us/img253/405/dsc02971pa.jpg
http://img257.imageshack.us/img257/7199/dsc02975u.jpg
http://img169.imageshack.us/img169/4610/dsc02973p.jpg

[Katanator]

Look good,legs are well developed but yes you wil have to lose a lot of fat and then the hardest part not to loose muscle mass while cuting

[wtbgame]

Look good,legs are well developed but yes you wil have to lose a lot of fat and then the hardest part not to loose muscle mass while cuting

Cheers bro legs are pretty good although my right is a tad smaller then the left due to a knee reconstruction i had about a year and a half ago. I'm interested to see what my hamstring will look like as they took one of the tendons to place in my knee.

I really want to avoid losing too much muscle and have a draft diet i made after reading through Laynes article. I'm still unsure as to when i should fit my cardio in as i usually train 6 days a week and most recommend it on off days.

Current training split -
Monday - Chest
Tuesday - Back
Wednesday - Legs
Thursday - Shoulders
Friday - Arms
Saturday - (lagging parts) forearms + some legs, mostly hamstring work.
Sunday - Rest

My rough diet is as follow. this is my first attempt at creating a strict diet so i have no problem with input if people see issues.

1st meal (10am) -

10 Egg whites (165cal)
Protein – 34.7
Fat - 0
Carb – 3.4

45g Oats (174.21cal)
Protein - 4.8
Fat - 3.6
Carb – 28.4

1 Cup milk (122cal)
Protein – 8.1
Fat – 4.8
Carb – 11.4

Total Calories – 461.21
Total Protein – 47.6
Total Fat – 8.4
Total Carb – 43.2


2nd meal (12:30pm)

1 Cup milk (122cal)
Protein – 8.1
Fat – 4.8
Carb – 11.4

45g Protein Powder (210cal)
Protein – 39.43
Fat – 3.30
Carb – 5.25

Total Calories - 332
Total Protein – 47.53
Total Fat – 8.1
Total Carb – 16.65

3rd meal (3:00pm) (preworkout)

250g Mince (375.75cal)
Protein – 49.5 198
Fat – 19.75

90g Oats (348.42cal)
Protein – 9.6
Fat – 7.2
Carb – 56.8

1 Cup milk (122cal)
Protein – 8.1
Fat – 4.8
Carb – 11.4

Total Calories – 880.17
Total Protein – 67.2
Total Fat – 33.75
Total Carb – 68.2


4th Meal (5pm) (During workout)
Notes - 20% of daily carbs

30g Dextrose (120cal)
Protein – 0
Fat – 0
Carb – 30

45g Protein Powder (210cal)
Protein – 39.43
Fat – 3.30
Carb – 5.25

Total Calories – 330
Total Protein – 39.43
Total Fat – 3.30
Total Carb – 35.25


5th Meal (7:00pm) (30min After workout)
notes - 25% or daily carbs

45g Protein Powder (210cal)
Protein – 39.43
Fat – 3.30
Carb – 5.25

45g Oats (174.21cal)
Protein - 4.8
Fat - 3.6
Carb – 28.4

1 Cup milk (122cal)
Protein – 8.1
Fat – 4.8
Carb – 11.4

Total Calories – 506.21
Total Protein – 52.33
Total Fat – 11.7
Total Carb – 45.05


6th Meal (10:00pm)
250g Mince (375.75cal)
Protein – 49.5
Fat – 19.75

Total Calories – 375.75
Total Protein – 49.5
Total Fat – 19.75
Total Carb – 0


Total Calories = 2885.34
Total Protein = 303.36g (1213.44cal)
Total Fat = 85g (765cal)
Total Carb = 208.35g (833.4cal)

Close to 40/30/30

[Katanator]

Meal plan looks good,would just add some greens in there for health reasons,you can always do 15-20 min low intensity cardion after lifting

[wtbgame]

Meal plan looks good,would just add some greens in there for health reasons,you can always do 15-20 min low intensity cardion after lifting

Ive started walking to and from the gym. Maybe i should get this moved to the Log section.

Here are some pics after chest workout. 96kg on the scales today

http://img25.imageshack.us/img25/3130/dsc02982ap.jpg
http://img2.imageshack.us/img2/9527/dsc02980m.jpg
http://img229.imageshack.us/img229/2902/dsc02981g.jpg