11 weeks out- June 9th Show (Diet/Training Review)

[PumpJunky]

I'm 19 years old and am planning on competing in my first show come June 9th. I'll be entering the teen division as well as novice middleweight.

Currently I'm 197.7 lbs, 6'3" and I need to get down to below 187.5 for the middleweight class.

My diet/training consists of:

7:00-
1/2 scoop whey
Multivitamin
1 Fat burner

7:15-
30 min cardio

8:00-
1 cup egg whites
1 cup cooked oats
Fish oil caps
CLA
Green Tea caps

11:00-
1 can tuna or 2 scoops whey
1 Fat burner
Arginine

2:00-
1 chicken breast
1 cup cooked brown rice
1 cup broccoli

4:00-workout (45-60min)
Preworkout-creatine, NO, BCAA
Postworkout-2 scoops whey, creatine, arginine, BCAA

7:00-
1 chicken breast
1 cup broccoli
CLA
Green tea caps

Before bed-
1 scoop casien protein powder
Fish oil caps

Any suggestions or words of encoragement would be appriciated as I said before it will be my fist show, so I don't really know what to expect. I'll update once a week or so on my progress/weight.
-Thanks

[Quelly]

post your actual Protein/Carbohydrate/Fat intake in grams for your average day so we can see where you are at...and although this is a debated topic I would say add in a solid carb source post workout, your body is in a state to use it for LBM, and maybe throw in some bcaas first thing in the morning w/whey and throw a bit in a water bottle while you do cardio and during your workouts

but besides that looking good, smart doing your cardio and weight training separate and not doing your cardio on an empty stomach, and good use of different protein types and bcaas throughout the day

[PumpJunky]

I average per day:

1700 cals
30 g fat
100 g carbs
250 g protein

I forgot to add that I also substitute different types of fish for the chicken sometimes, but for the most part that's been my diet for the past couple of weeks. I've gone from 205 to 198 in that time.

[Quelly]

I average per day:

1700 cals
30 g fat
100 g carbs
250 g protein

I forgot to add that I also substitute different types of fish for the chicken sometimes, but for the most part that's been my diet for the past couple of weeks. I've gone from 205 to 198 in that time.

how do you feel on that low of cals and carbs and fat?

[PumpJunky]

how do you feel on that low of cals and carbs and fat?

I feel fine so far. I've had plenty of energy in the gym. I've started to lower the wieght slightly while increasing my rep range to around 10-12.

So far it's been good, but I may increase my cals if I begin to become sluggish or loose the weight too quickly.

[Quelly]

I feel fine so far. I've had plenty of energy in the gym. I've started to lower the wieght slightly while increasing my rep range to around 10-12.

So far it's been good, but I may increase my cals if I begin to become sluggish or loose the weight too quickly.

I would suggest keeping the weights heavy and reps where you had them before you started cutting....that whole high rep definition thing is bogus....you need to lift heavy so your body has a reason to hold onto your muscle while in a caloric deficit...now when you get 1 week out youll want to change things up for glycogen purposes..but your not a week out....

and if youre feeling good stick with it....that looks too low on paper in terms of carbs, cals and fat...but if your doing ok stick with it, although I would suggest a refeed maybe every 8-12 days at this point to keep your metabolism up, just double your carbs, drop your protein to 1g/pound of bodyweight and keep your fat as low as possible for that day...just my suggestion

[Quelly]

one more thing....being 11 weeks out you're most likely going to hit some sort of mini plateu, and already being at 1700 calories it makes me wonder what you'll do in response to that....most guys cut the cals lower and increase the cardio...but I'm worried if you do that you'll actually hinder your progress, push your body into a state where it thinks its starving; cannibalize more muscle for energy, store more body fat, convert more glucose to fat, slow down your resting metabolic rate and in general make you feel like shyt....so here's my more thought out advice....don't start refeeding until you feel sluggish....and then if you hit a plateu increase the frequency of your refeeds, don't drop cals or add more cardio....your already VERY low in terms of cals, fat, and carbs for you height and weight and time spent training daily

[PumpJunky]

You say im too low on carbs and fat.

Based on looking at my current diet, what should I add and in which meals to fix this, if needed?

[Quelly]

You say im too low on cals and fat.

Based on looking at my current diet, what should I add and in which meal to fix this if needed?

if you're not losing muscle and feeling ok in the gym, just keep doing what you are doing right now, and I don't want to scare you....because everyone's response to diet and metabolism varies...but check out layne's contest prep article (stickied at the to of this subforum) and there is a calculator for dietary intake based on weight and somatype...you might be a little suprised to see how high a # it gives you...but remember, his article is based on the idea of dieting for at least 16 weeks if not longer to minimize muscle loss, so obviously what you're doing should be more drastic....so dont flip out....don't change things dramatically if you are seeing progress now and not losing muscle

[bigasssnowman]

are you doing the Nevada State in reno?

[PumpJunky]

Thanks, I have read the sticky before.

I come for an overweight family and I was overwieght myself, until about 3 years ago when I started lifting. Since then I've gone from about 265 lbs to as low as 185. Then I got serious in the gym and bulked back up to 215. I got hooked on lifting and eating right. Now I feel like I ready to compete.

I think my body may resond better to the low carbs and fat, because my metabolism is slower genetically, allthough it has undoubtably been sped up w/ my lifestyle change.

[Quelly]

Thanks, I have read the sticky before.

I come for an overweight family and I was overwieght myself, until about 3 years ago when I started lifting. Since then I've gone from about 265 lbs to as low as 185. Then I got serious in the gym and bulked back up to 215. I got hooked on lifting and eating right. Now I feel like I ready to compete.

I think my body may resond better to the low carbs and fat, because my metabolism is slower genetically, allthough it has undoubtably been sped up w/ my lifestyle change.

well like I said....if you're feeling good and not losing weight too fast keep doing what you're doing

[PumpJunky]

I'm now just over 9 weeks out.

This morning I weighed in at 198 lbs.

A couple days ago my buddy measured by bodyfat at 5.5-6%. I'm not sure of the accuracy of this test cause the guy isn't a pt, but at least it gives me some idea of where I am.

As some of you prediced several days ago I started to have low energy, so I increased my carbs and have had great results so far.
While dieting w/ too few carbs my weight was down to as low as 195, but when I increased carb intake my weight steadied. Before I felt like I was loosing weight too quickly to be burning fat, and feared I may be loosing muscle. Now I'm slowly loosing and hope to time it well, coming in at the show at just under the 187.5 lb limit for my weight class.

With my new diet I eat around 1850 cals, 35g fat, 140g carbs, 250g protein

I should have some pics of my progress this weekend!

I plan to have a carb refeed day every week on sunday. What would be a good amount of carbs to have? 100g more than normal? I was thinking around 225g.

Also, on my refeed day, should I rest, lift, do cardio, or lift & do cardio?

Any suggestions will be appriciated.
Thanks for all the help.

[Quelly]

I'm now just over 9 weeks out.

This morning I weighed in at 198 lbs.

A couple days ago my buddy measured by bodyfat at 5.5-6%. I'm not sure of the accuracy of this test cause the guy isn't a pt, but at least it gives me some idea of where I am.

As some of you prediced several days ago I started to have low energy, so I increased my carbs and have had great results so far.
While dieting w/ too few carbs my weight was down to as low as 195, but when I increased carb intake my weight steadied. Before I felt like I was loosing weight too quickly to be burning fat, and feared I may be loosing muscle. Now I'm slowly loosing and hope to time it well, coming in at the show at just under the 187.5 lb limit for my weight class.

With my new diet I eat around 1850 cals, 35g fat, 140g carbs, 250g protein

I should have some pics of my progress this weekend!

I plan to have a carb refeed day every week on sunday. What would be a good amount of carbs to have? 100g more than normal? I was thinking around 225g.

Also, on my refeed day, should I rest, lift, do cardio, or lift & do cardio?

Any suggestions will be appriciated.
Thanks for all the help.

everything sounds good, I would plan to have your weakest bodypart workout on your refeed day since your getting enough nutrients to actually build muscle....and yeah 225 sounds good, just drop the fat by 10-15 grams on that day, and do cardio if you feel its necessary

[atombombbis]

i agree with the other guy on diet.

YOU HAVE NOWHERE TOO GO IF YOU GET STUCK! when you start a duiet you only want to be 200-300 below maintnence so you have something to drop when you hit a plateau

[PumpJunky]

i agree with the other guy on diet.

YOU HAVE NOWHERE TOO GO IF YOU GET STUCK! when you start a duiet you only want to be 200-300 below maintnence so you have something to drop when you hit a plateau

I realize this. 1700 was too low.
I'm now at 1850-1950 after increasing carbs and feel great.
Plenty of energy and intensity.

I plan on having a 225g carb refeed on sunday and training my shoulders with a little cardio afterwards.
On Saturday I was planning to have a rest day.
Should I make Saturday a low carb day (90g or so) a day previous to my carb refeed?
I've heard of carb cycleing between low and high days. Would it be beneificial?

My schedule would be something like this:

Sun- Carb Refeed (225g)- Shoulders
Mon- Normal Day (140g)- Back
Tue- Normal Day (140g)- Arms
Wed-Lowcarb day (90g)- Rest
Thur-Normal Day (140g)- Chest
Fri- Normal Day (140g)- Legs
Sat- Lowcarb Day (90g)- Rest

[PumpJunky]

April 6 weight: 196.2 lbs.

[PumpJunky]

Here are some pics I took this morning.

I'm 9 weeks out.

Tell me what you think.

[PumpJunky]

Few more.

[Quelly]

Few more.

leaness is there, you just need some major posing work to present the package you're developing bro...check out layne's contest prep guide he's got some good posing advice that's helped me out

[PumpJunky]

leaness is there, you just need some major posing work to present the package you're developing bro...check out layne's contest prep guide he's got some good posing advice that's helped me out

I know. My cousin has competed before and he's gonna give me some lessons.
I haven't practiced at all yet, and have no clue what I'm doing when it comes to posing.
Other than that, do you think I'll be ready/competative for the teen class?

[Quelly]

I know. My cousin has competed before and he's gonna give me some lessons.
I haven't practiced at all yet, and have no clue what I'm doing when it comes to posing.
Other than that, do you think I'll be ready/competative for the teen class?

definitely, 9 weeks is plenty and you're looking solid now...oh and just to let you know that bdb is pretty much done right, its not all bad :)

[PumpJunky]

definitely, 9 weeks is plenty and you're looking solid now...oh and just to let you know that bdb is pretty much done right, its not all bad :)

Thanks, I've got a lot of work to do before I hit the stage, but trust, when I do, I'll be ready and confident w/ posing.

[Quelly]

Thanks, I've got a lot of work to do before I hit the stage, but trust, when I do, I'll be ready and confident w/ posing.

if you know and believe it, it will happen, your doing great

[bigasssnowman]

check out www.bodybuilding.com/fun/pose.htm

[PumpJunky]

Thought I'd post my current diet. I'm cycleing between:

Several normal carb days (until I feel low on energy)
Then a carb refeed (I'll train my weakest bodypart on this day),
Followed by a low carb day (I'll do cardio in the morning before breakfast).

Tell me what you guys think.

[PumpJunky]

Is this a good carb cycle?

Anyone have any suggestions?

[jauce]

Just curious - what program do you use to make that?

[PumpJunky]

Fitday.com

[PumpJunky]

Hey guys. I haven't posted on here in a while, so I thought I'd post an update.

I just got back from my a.m. cardio and am about to eat breakfast.

My am cardio was probably the toughest to date. I kept my heart rate and intestiy up. I have to say that Stemper's 50 days thread is a great modivational tool, and really helps push me through. Thanks man.

My cardio split is now 30 min on eliptical at 140-165 hr in the mornings five days a week.

Each day, after I workout, I have another 20 session on the eliptical at 120-150 hr.

My workout split is as follows:
day1-arms
day2-shoulders
day3-chest
day4-back
day5-legs

I sub in rest days as appropriate, when I feel low on energy and need to recover. I try to rest the day after I train an area I feel weakest in at that time.

My diet is going well. I eating about 1700-1800 cals, 30-40g fat, 120-140g carbs, and >250g protein.

At this point I feel really good about my diet and training, and feel I will come in ready for the show. I'm about 7.5 weeks out, and I'm really starting to cut, up, this only keeps me more motivated as the show nears...

[PumpJunky]

Well the big day is saturday, and I'll really looking forward to stepping on stage. I anticipate the experience will be nothing but fun.

My prep is coming along very nicely and everything (leaness, mentality, learning poses, music, routine) is falling perfectly in place. I finished my last day of work yesterday, so I've got nothing to do but sit around and concentrate on the show.

I'll probably be on the forums a bit, for something to do for the next few days, and to keep me motivated, as this sight always seems to inspire me.

Anyway guys, thanks for the support. Does anyone have any last minute suggestions?

[kamikazikid]

Wow, good luck man! The only advice I can give you is, if you wake up on contest day and look solid, don't do what so many before you have done, and go on to **** it up by doing some unnecessary diet thing. Good luck again

[bigasssnowman]

good luck tommorow! dont forget the pictures!

[VenomXL]

Good luck man keep us updated!

[aguy fish]

good luck for tomorrow, enjoy the stage !

[PumpJunky]

The show was a great experience. I ended up getting 2nd and 3rd in the teen class of each show. The competion was 2 shows in one. It was a great experience.

I plan on clean bulking for the next year or so. I cant wait to see my strength increase again.

I came in great condition, but I need more size. At 6'3", I have a solid frame, but need to add more overall mass. Before I compete again i wanna weight at least 200 lbs on show day.