Any suggestions on first time contest prep?

[zetaximus]

I'm about 16 weeks out sitting at around wish % BF. Going to compete in men's physique. I've spent the last year putting on some weight...sitting at around 193 at night.

Current macro's are 250g P, 230g C, 55-60g F.

I've been doing IF for some time now...I usually fast for 16-24 hours on a usual basis.

My rep schemes have been RPT 5, 8, 12 with pretty good results.

Lifting 4 days a week, split of Rest, Upper Body Pull, Cardio, Deads and accessory, HIIT, Upper body push, legs and repeat.

I have made pretty good gains in the last year, putting on about 5 lbs of lean tissue.

Getting lean for me has never been an issue...but I've never gotten STAGE lean. Any suggestions? I can post pictures if that helps. I want to win my first show and come in effing shredded. I will lift in the dark, eat dog **** and drink acid if it gets me there.

Any words of wisdom from your first time will help.

[greg32farris]

Starting 16 weeks out is a little late IMO, but it really depends on how lean you currently are. I would say hire a GOOD coach, which is extremely hard to find. Aim to lose 1-2 lbs. a week so you can maintain most of your muscle mass. Don't change up your lifting routine, maybe slightly taper volume and add cardio in when you hit fat loss plateaus or if you want to eat more.

[Broseph82]

4 days a week really isnt enough. I worked out for an hour in the morning about 30min cardio at lunch and an hour to two hours of weights at night. Two a days will get you there quicker about 5-6days a week. A person can start dieting 8 weeks out and still be good. Youll want to try and get your carbs down to 100g a day getting cloer to the show. Its hard but it pays off in the end. Be prepared for people to be upset with your "attitude" the closer you get and the more carbs you deplete. Its a wild ride and journey, but very self satisfying.

[ashthorn]

4 days a week really isnt enough.

What is your reasoning that 4 days a week isnt enough? I only do 3 currently because and I am seeing better results than I was with 4-5. I dont do any cardio though.

[esgibson]

I'm about 16 weeks out sitting at around wish % BF. Going to compete in men's physique. I've spent the last year putting on some weight...sitting at around 193 at night.

Current macro's are 250g P, 230g C, 55-60g F.

I've been doing IF for some time now...I usually fast for 16-24 hours on a usual basis.

My rep schemes have been RPT 5, 8, 12 with pretty good results.

Lifting 4 days a week, split of Rest, Upper Body Pull, Cardio, Deads and accessory, HIIT, Upper body push, legs and repeat.

I have made pretty good gains in the last year, putting on about 5 lbs of lean tissue.

Getting lean for me has never been an issue...but I've never gotten STAGE lean. Any suggestions? I can post pictures if that helps. I want to win my first show and come in effing shredded. I will lift in the dark, eat dog **** and drink acid if it gets me there.

Any words of wisdom from your first time will help.

it's gonna suck at times but enjoy the process and enjoy what your able to create with your own body..it's something that 99% of people in the world can't/won't ever be able to achieve

[guitarnoob13]

What is your reasoning that 4 days a week isnt enough? I only do 3 currently because and I am seeing better results than I was with 4-5. I dont do any cardio though.

Same question here: why are 4 days not enough?

[tumtum]

4 days a week really isnt enough. I worked out for an hour in the morning about 30min cardio at lunch and an hour to two hours of weights at night. Two a days will get you there quicker about 5-6days a week. A person can start dieting 8 weeks out and still be good. Youll want to try and get your carbs down to 100g a day getting cloer to the show. Its hard but it pays off in the end. Be prepared for people to be upset with your "attitude" the closer you get and the more carbs you deplete. Its a wild ride and journey, but very self satisfying.

there is no.. absolutely no reason to have to be in the gym over 2 hrs a day for 6 days a week.. if you are having to workout that much... then lower your cals.. there is no reason to do that to yourself.. i've dropped about 4% bf in the last 9 wks and haven't done a single session of cardio and i'm almost in the condition of my avi pic..(to achieve my avi conditioning the first tim.. i did 45 min to 1hr 15min of cardio 5x a week.. and it took me 16wks to accomplish that.. i was just eating too much..).. now i see that you need to hold off on the cardio until i dont want to lower my cals anymore.

let your diet do the work.. unless you just hate having free time..

and also there is no reason to HAVE to get your carbs down to 100... hell plenty of ppl step on stage with carbs at 300 grams (not counting their carb load).. and of course there are plenty of ppl coming into the show with 50grams a day.. so to just say that you need to make sure you get to 100