View Full Version : Advice for First Bodybuilding Competition (only training for 4 months)
Dogma5914
10-03-2005, 08:54 PM
Hey Everyone,
I'm pretty new to the bodybuilding world as I've been weight training for 4 months and am 20 years old. Played sports in high school but never lifted much weight. My first contest that I will be entering is here at my college here in pennsylvania (upenn). Its open to students in the school and others interested in competing. I have exactly 5 weeks left until the competition itself is here and basically am a sponge looking for advice as well as critique. I have pictures that I'll be posting soon in various poses. Here is the diet that I'm following right now:
Meal 1: Protein Shake (399 Cal, 3g Fat, 15 g Carbs, 75 G Protein)
Meal 2: Tuna Fish & ½ Cup of Oatmeal (375 Cal, 10.5g Fat, 27g Carbs, 40.5 G Protein)
Meal 3: Protein Shake (399 Cal, 3g Fat, 15 g Carbs, 75 G Protein)
Meal 4: Chicken and Brocolli
Meal 5: Protein Shake (399 Cal, 3g Fat, 15 g Carbs, 75 G Protein)
Meal 6: Tuna Fish and ½ Cup of Oatmeal (375 Cal, 10.5g Fat, 27g Carbs, 40.5 G Protein)
Totals: 1947 Cal, 30g Fat, 99g Carbs, 306g Protein
My next posting will be pictures. Basically my questions were regarding when I should be doing cardio and for how long based on my appearance right now. I've looked over Layne Norton's precontest page and it was excellent but any extra advice would be great.
Thanks,
Jason
Dogma5914
10-03-2005, 10:21 PM
Here are some pics...thanks for the advice...
Dogma5914
10-03-2005, 10:22 PM
These Are all Different Angles for the pics
Dogma5914
10-03-2005, 10:24 PM
Ah...before I forget. The supplements that I am taking currently are Higher Power Whey Protein, Calcium, Multi-Vitamin, Caffeine, and Lipo 6. I'm not sure if I should be taking glutamine or creatine or not but any advice would be great.
Yoked
10-03-2005, 10:25 PM
After we see pics we can tell you more. Follow Laynes article, trust me it works!
Depending on your current body fat, I would not drink protien shakes your last 2 weeks. I ate eggs whites my first meal with 1/2 cup oats and replaced my other shake with chicken breast.
As for cardio, I prefer the good old up hill walk on the tread mill. I also hit the stairs. These two did wonders for my calves and glutes!
Another tip is to POSE! Pose every night. This will help get rid of the fat between the muscles and most of all get you ready for teh tough posing you will be going through on stage!
Good luck and I am sure others can give you alot more advice then me!
John,
Yoked
10-03-2005, 10:27 PM
WOW, you posted the pics before I could finish my post. Looks good! Five weeks left I would just focus on getting lean! Diet and cardio! Cardio and diet!
Keep posing and most of all have fun!
John,
Dogma5914
10-03-2005, 10:28 PM
So for cardio, you mean actually walk on a treadmill. I'm just not sure what setting I should be placing it on or not. In addition, Im guessing I'll have to up my cardio to 2x a day but with that when can i fit in a lift. Would I be going to the gym 3x a day then? Or is it possible to do cardio in the morning after lift and do it again at night...
Thanks,
Jason
Yoked
10-03-2005, 10:29 PM
Ah...before I forget. The supplements that I am taking currently are Higher Power Whey Protein, Calcium, Multi-Vitamin, Caffeine, and Lipo 6. I'm not sure if I should be taking glutamine or creatine or not but any advice would be great.
Add Glutamine as you will need it to save muscle with all teh cardio you will be doing. I would also add BCAA and L-Carintine (spelling) I would not take creatine during pre contest dieting, but thats me.
Yoked
10-03-2005, 10:32 PM
So for cardio, you mean actually walk on a treadmill. I'm just not sure what setting I should be placing it on or not. In addition, Im guessing I'll have to up my cardio to 2x a day but with that when can i fit in a lift. Would I be going to the gym 3x a day then? Or is it possible to do cardio in the morning after lift and do it again at night...
Thanks,
Jason
I do cardio in the morning (not on an empty stomach) then come back later on and lift and pose at night at home. As for the treadmill I did good at a speed of 3.5 with the incline maxed out!
Dogma5914
10-04-2005, 05:15 PM
Hello Again,
I've been following a training spli as of late that I found in an old muscle and fitness magazine with Arnold Schwarzenegger on the cover. I have his encyclopedia and it basically says that for contest prep one's breakdown should consist of the following:
M: Chest, Back >> Abs at night
T: Shoulders, Arms >> Abs at night
W: Legs >> Abs at night
Th: Chest, Back >> Abs at night
F: Shoulders, Arms >> Abs at night
Sat: Legs >> Abs at night
Sun: Rest
My questions are the following. First, a lot of the excercises are basically 5 sets of 10-12 reps per body part for about 5 or 6 excercises. May this be overtraining for me considering that I did start working out this summer and this will be my first competition? In the summer, I basically did the same this as here, but after Legs on Wednesday I would take a day off and then go back into it. Also, based on my pics, does it look like I should be doing cardio 2x a day for 45 minutes every day until the competition on Nov 8th?
Any help would be greatly appreciated!
Jason
Dogma5914
10-08-2005, 08:09 PM
I have another question. Right now, I'm starting to see vascularity in my legs and abs as well. There is still a small layer of fat over my abs. I'm not sure when I should kick my cardio up to 2x a weeks. In addition, I'm not sure if I should be doing this every day as well since my competition is in 4 weeks and a few days. As far as my nutrition, I've been following Norton's guide and for my body type it says 91 to 99 carbs. Any help would be appreciated at this point.
What protein drink are you taking that has so much protein? 75g? and 399 cal? Wow! let me know, if it is this good i'll take one!
I'm pretty new to the bodybuilding world as I've been weight training for 4 months and am 20 years old. Played sports in high school but never lifted much weight. My first contest that I will be entering is here at my college here in pennsylvania (upenn). Its open to students in the school and others interested in competing. I have exactly 5 weeks left until the competition itself is here and basically am a sponge looking for advice as well as critique. I have pictures that I'll be posting soon in various poses. Here is the diet that I'm following right now:
Meal 1: Protein Shake (399 Cal, 3g Fat, 15 g Carbs, 75 G Protein)
Meal 2: Tuna Fish & ½ Cup of Oatmeal (375 Cal, 10.5g Fat, 27g Carbs, 40.5 G Protein)
Meal 3: Protein Shake (399 Cal, 3g Fat, 15 g Carbs, 75 G Protein)
Meal 4: Chicken and Brocolli
Meal 5: Protein Shake (399 Cal, 3g Fat, 15 g Carbs, 75 G Protein)
Meal 6: Tuna Fish and ½ Cup of Oatmeal (375 Cal, 10.5g Fat, 27g Carbs, 40.5 G Protein)
Totals: 1947 Cal, 30g Fat, 99g Carbs, 306g Protein
My next posting will be pictures. Basically my questions were regarding when I should be doing cardio and for how long based on my appearance right now. I've looked over Layne Norton's precontest page and it was excellent but any extra advice would be great.
Thanks,
Jason[/QUOTE]
Dogma5914
10-09-2005, 03:51 PM
Its actually the Higher Power Protein...It normally has 25 grams per scoop but I normally use three scoops per shakes. I weight about 200 lbs and do not have a kitchen in my dorm so to get all my protein, I tend to use these along with the tuna fish.
Take Care,
Jason
oh ok, i thought you found the mother load of protein drinks! hehehe You have a great body friend, keep up the great work! feel free to email me anytime ok? keep in touch, i plan to do a show myself in 2006. just got done with 3 surgeries on my right knee. Almost done with theropy! sweet!
TravisLehr
10-09-2005, 06:31 PM
oh ok, i thought you found the mother load of protein drinks! hehehe You have a great body friend, keep up the great work! feel free to email me anytime ok? keep in touch, i plan to do a show myself in 2006. just got done with 3 surgeries on my right knee. Almost done with theropy! sweet!
higher power is the motherload. i use this too and put natty pb in it and milk...using only 2 scoops that nets 600 cals and 70g of protein.
oh, and the reason its the motherload.....its only 20 bucks for 5 pounds!!!
Champ2005
10-10-2005, 01:06 PM
Pre-show I usually do my cardio first thing in the morning on an empty stomach. I was doing cardio 6 days a week for 45min to and hour a day, and I have a high metabolism. My cardio pretty much consisted of the eliptical machine and the stair climber. I would have a cup of coffee on the way to the gym then hit the cardio hard. Immediately after the cardio I put down a shake (water and powder). I kept my creatine going all the way till the last week when I began to cut back on my water. Also, be sure to keep that glutamine up. Somewhere between 15-25g per day would be good spaced out over the day with 5g before bed to keep your body from trying to feed on itself.
dogma, I am gonna order the higher power whey today. How is the taste? I need it to mix in water easily and taste decent. I am a correctional officer and baby sitting inmates takes almost all my time. i dont have much time to eat so i need small meals and whey to meet my daily needs. is it a good tasting protein or should i go with optimum nutrition whey? Post more pics bro!
Dogma5914
10-11-2005, 01:41 PM
Hey,
Its tastes alright. Its a great for how much it costs. If you're looking for taste though, I'd def. go with the Optimum Nutrition 100 % one for sure. The rocky road one with them tastes great. Higher Power Whey is just cheaper for the amount that you normally get. I actually split up with my gf who had a digital camera so I'll probably be able to take more pics as my show nears in November.
Take Care,
Jason
thanks, as long as it doesnt taste like dirt or baby powder i am good to go. is it fairly easy to mix in a shaker bottle? sorry to hear about you and your girl, but dont let it bug ya man. keep going and do your best at the show! iam going nucking futts right now, wish i had only a few weeks to go! hehehe
if ya got AIM you can instant message me some time. my screen name is the same on AIM as it is here.
Later!
Matthew