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Try dropping carbs by 50g and add 25g protein. You might have to go lower cal on regular days and a higher on refeed days to get back to losing. But remember you should be taking measurements more...

Three days off the gym isn't a big deal after a contest. Just don't go and pig out to all end because your body is just aching to put on fat. A couple days off would prob do you good as I'm assuming...

That's why he's only doing classic physique (won't need as much gear)

By that I mean keep your calories the same and change your macros. Good rule of thumb is double your carbs then adjust protein and fats to accommodate. So about 400 carbs, 100 pro, 35 fat for the...

Try doing stretches for the piriformis if it isn't a disk issue. I've had this as well and couldnt stand for longer than like a minute at a time without horrible pain in the butt cheek and collapsing...

The fact that you cracked and binged for two days shows that you're being to restrictive. Keep the calories the same and drop your protien and fats down to as little as possible. I wouldn't up the...

[QUOTE Clearly a protest by the top guys against comments made by Arnold against Trump, good on them.[/QUOTE]

Bodybuilders don't give a crap about politics.

He also tore a pec at 12 weeks out. There is pics on his Instagram

Yes your exactly right Don't train anymore 5 days doesn't matter. I have had spinal surgery and found the only thing allowing me to still compete is backing off at the first sign of any aggravation,...

Yes you are still very young from a bodybuilding standpoint. Start with small goals like losing 20lbs or increasing your lifts.

What kind of gains have you had since you started? For Men's Physique you don't need big legs so might be able do that earlier. I wouldn't compete at 16 unless you are some kind of freak and put on...

Goodluck man, have fun

Depends on what you do with water. If you drink water up until2 hrs or so before stage time only load until the Friday at noon then switch back to just fat/ protien until stage. In other words carbs...

Go by how you look the next few days after this refeed. If after a couple of 'normal' days you look full then just continue as normal and do a load/refeed x days before the show. Ex after a reload,...

I find keto works best at sub 10% bf. Until I'm down to about there I stick with a regular caloric deficit with protein at a g per lb lean mass (about 180 for me), fats at about .5g per lean mass...

Raising your calories for a short period of time will make you respond better to your cut. Always start a cut with the most calories as possible and don't compare it to your last prep because you are...

Read up on 'refeed syndrome' and that will make you not want over eat after dieting for an extended period of time (prep) if you google that and Brandan Fokken you'll find a physique athlete that got...

Your diet doesn't have much variety. Make sure you are taking a multivitamin and fish oil to make sure your getting everything you need.

https://instagram.com/p/BKo8BkBjR2Z/ says he's gonna go hard for another 8 months?

Nope, but I don't diet on very low carbs