21 weeks until next show, what to do?

[demonwareltd]

Hi all,

I competed in a NABBA show this past Saturday. I had planned on hanging up the posing trunks for a couple years to focus on powerlifting and getting stronger. At least, until the mail arrived today. I didn't realize it but by taking first in the Open Tall class, I earned my pro card with NABBA (good for 2 years). The Pro Division is something new that NABBA has started this year. Anywho, the first pro show is November 10th, 21 weeks from this upcoming Saturday. I know I have little chance of winning unless I make some improvements. The question I have is this:

Would 7 weeks be enough time to add more mass to my chest and arms, especially if I modify my training routine to properly prioritize them? Then I would take 14 weeks to prep for the show. I would make sure the 7 week bulk is as clean as can be and try not to get above 215 lbs (currently 202.5). Then my cut I would want to get down around 190 lbs (I competed at 195 in my last show, but want to be leaner).

Is this a viable plan or am I trying to do too much with too little time? Appreciate any opinions, especially those from guys who have done multiple shows with a good amount of time between. What did you focus on? Thanks!

Stan

[DiamondMaker]

I would say you could maybe gain 1-3lb of muscle in that time span.

If you aren't already, reverse diet (10% lower protein, 50% increase in carbs, 10% increase in fat) from your final week of dieting macros. Then watch your weight. You'll notice a spike up at first and then it'll level out or actually go down a little. Every time it levels/goes down, increase your macros by another 20carbs and 5grams of fat. Do a reefed day of double your carbs and 15% less fat (same protein) on day you're doing chest and arms (also increase the volume you're use to for these movements).
Do cardio to 2 times a week (preferably do HIIT since it has additional thermogenic effects to LISS/MISS), drop any fat burners all together.

With any luck in seven weeks from now you'll have restored your metabolism, put on very minimal fat, and added 1-3lb of actual muscle.

[fltallpaul]

You will not add any significant size in 7 weeks. You can however add significant fat. If you plan to get on stage at 190 then Keep your wieght around 205 so that the 14 week diet only means you lose 15lbs. Don't try to add weight for the sake of this contest or you will end up spinning your wheels. As DM said above a reverse diet is the best plan. Try to slowly increase your numbers so that when you start the prep diet again you have your metabolims in great shape. If you have the will power to diet strictly for another 21 weeks I am sure you can come in leaner and fuller. Good luck.

[demonwareltd]

Thanks for the feedback guys! Yes, I have been trying the reverse diet, starting at 2600 calories a day (up from 2400 the last week of prep). It seems to be working fairly well. I did regain 5 lbs since Saturday, but I did also binge for 3 days straight, so I expected that.

Good point Paul on trying to add weight for the sake of adding weight. I was thinking I could go as high as 210 and still be in relatively good striking distance of my contest weight, but I suppose the less I have to lose the better. I'm kind of excited because for each of my 3 prior shows, I've had to drop 40+ lbs each time. This is because there was 2 years between each show and I love to eat and hate to do cardio. I'm trying to take things more serious this time around and I feel I can come in excellent shape if I can keep myself somewhat lean prior to my actual cut.

DiamondMaker - good call on looking to refeed on chest/arms day. I put together a tentative training split, which is as follows:

Chest/Biceps
Legs

Thanks again for your feedback guys. It has proven quite valuable!

- Stan
Shoulders/Calves
Back/Triceps
Chest/Calves
Arms

I will add in rest days whenever I need them, usually amounting to 1 or 2 days max of rest per week. Anywho, does it make sense to just refeed on the days I focus solely on chest/arms, or should I up carbs on any of the days where I"m hitting chest/arms? I felt that hitting each bodypart with twice the frequency of the rest of my body should put more priority and stress on those bodyparts in hopes to make them grow at least a little bit.

[Spadaboom]

Thanks for the feedback guys! Yes, I have been trying the reverse diet, starting at 2600 calories a day (up from 2400 the last week of prep). It seems to be working fairly well. I did regain 5 lbs since Saturday, but I did also binge for 3 days straight, so I expected that.

Good point Paul on trying to add weight for the sake of adding weight. I was thinking I could go as high as 210 and still be in relatively good striking distance of my contest weight, but I suppose the less I have to lose the better. I'm kind of excited because for each of my 3 prior shows, I've had to drop 40+ lbs each time. This is because there was 2 years between each show and I love to eat and hate to do cardio. I'm trying to take things more serious this time around and I feel I can come in excellent shape if I can keep myself somewhat lean prior to my actual cut.

DiamondMaker - good call on looking to refeed on chest/arms day. I put together a tentative training split, which is as follows:

Chest/Biceps
Legs

Thanks again for your feedback guys. It has proven quite valuable!

- Stan
Shoulders/Calves
Back/Triceps
Chest/Calves
Arms

I will add in rest days whenever I need them, usually amounting to 1 or 2 days max of rest per week. Anywho, does it make sense to just refeed on the days I focus solely on chest/arms, or should I up carbs on any of the days where I"m hitting chest/arms? I felt that hitting each bodypart with twice the frequency of the rest of my body should put more priority and stress on those bodyparts in hopes to make them grow at least a little bit.

STAY LEAN AND LIFT MEAN BROTHER.....Slowly increasing your caloric intake will allow you metabolism to get back on track and you'll probably see increased definition if you do not go over board for the first little bit. I am not saying stay shredded but I would not rely on the scale. Just focusing on keepingi ncardio, giving yourself some refeeds when NEEDED and hit the weights....when that time comes clean it up and you'll come in probably better than before not only the way you look but how you feel also.

[demonwareltd]

STAY LEAN AND LIFT MEAN BROTHER.....Slowly increasing your caloric intake will allow you metabolism to get back on track and you'll probably see increased definition if you do not go over board for the first little bit. I am not saying stay shredded but I would not rely on the scale. Just focusing on keepingi ncardio, giving yourself some refeeds when NEEDED and hit the weights....when that time comes clean it up and you'll come in probably better than before not only the way you look but how you feel also.

That's the plan! Even before I considered doing this show in November, I've been good so far about keeping cardio in (doing 15 minutes or so after my workouts) and also getting in a run twice a week of 3+ miles. In years past I've ate whatever I wanted and stopped cardio altogether and I don't need to tell you how that ended up :)

[tumtum]

yeah bud i'd say go for it.. as everyone has said do not let the weight get too high.. your body is like a sponge right now.. worst case scenario (obviously other than letting your weight balloon) is that you have 7 weeks of a mental break and you are re motivated for your next prep..

like i said.. not adding anything to the conversations just reiterating good points

[big lew]

You will not add any significant size in 7 weeks. You can however add significant fat. If you plan to get on stage at 190 then Keep your wieght around 205 so that the 14 week diet only means you lose 15lbs. Don't try to add weight for the sake of this contest or you will end up spinning your wheels. As DM said above a reverse diet is the best plan. Try to slowly increase your numbers so that when you start the prep diet again you have your metabolims in great shape. If you have the will power to diet strictly for another 21 weeks I am sure you can come in leaner and fuller. Good luck.
Agreed ^ at this level, you would not have any measurable gains, except fat if you don't watch it. Fltallapaul hit it on the head. You'll have 7 weeks to get your metabolism fired up again. then, you can start your diet again and come in leaner, stronger, and fuller. I'd be sure to continue lifting heavy, as you will be dieting for a long time with the combined preps.

[demonwareltd]

Thanks guys. Had a conversation with my wife this evening and we decided we'll give it a go in November for my first pro show. If anything, just to see what kind of competition I'll be up against. This show has lit a renewed intensity and fire under me and I can't wait to head back into the gym on Sunday and get started. Heavy and intense, making every day count! I'll most likely be starting up a contest prep log in the log section here for those interested in seeing how this turns out :)