Last minute show decision

[schasin]

So as of yesterday I decided to do a show on May 10th. I have one month and am at just barely under 8% bf... I just need a little feedback on whether or not you guys all think I'd be able to lose 1% bf per week in order to hit 4% for show day. Any comments are a plus..

- Andrew

[imccarthy]

The Get Shredded Diet by Berardi allows you to lose .5-1% per week, which would put you at 4-6% BF.

A straight keto diet would rip you to shreds but would leave you feeling like crap and muscle loss would be a serious issue.

Either you come in lacking definition or you lose a lot of muscle. A month simply isn't enough time for a proper prep.

[FitIron]

Originally Posted by schasin

So as of yesterday I decided to do a show on May 10th. I have one month and am at just barely under 8% bf... I just need a little feedback on whether or not you guys all think I'd be able to lose 1% bf per week in order to hit 4% for show day. Any comments are a plus..

- Andrew

There is a link below that can help you with a time line to see where you would be BF wise by May 10th...

http://www.bodybuilding.com/fun/layne36.htm

IMO it would not be a good decision to do anything drastic like a Keto, or no carb plan.

Drop your daily macros down to about 1800-2000. Then down to 1500 2 weeks before....

Protein about 175-200
Carbs less than a 100
fat around the 50 mark

HIIT Routines will be a must. 4 a week....HARD INTENSE and FOCUSED.....

This is my current using an Ellyptical

Cardio: 30 min HIIT, with sprints at 2 minutes intervals.

Resting Pace: ave 150 spm, level 5

Sprint Pace: ave 250+ spm, level 12



Just some ideas. Most of this is totally dependant on your intensity and focus...

[schasin]

thanks for the feedback. I know to drop the 1%/week is pushin it. 6-8 wks woulda been better, but its a natural show and there was something that I took and according to the site I couldn't do the show, but i just e-mailed OCB the other day and they said I'd be clear to do the show. Even if I get in around 5% Im still going to do the show. I plan on doing one later in the summer. I'm considering this show as a warm-up, then another late sumer, and may go for junior nationals in November.

[buffdaddy91369]

Originally Posted by schasin

thanks for the feedback. I know to drop the 1%/week is pushin it. 6-8 wks woulda been better, but its a natural show and there was something that I took and according to the site I couldn't do the show, but i just e-mailed OCB the other day and they said I'd be clear to do the show. Even if I get in around 5% Im still going to do the show. I plan on doing one later in the summer. I'm considering this show as a warm-up, then another late sumer, and may go for junior nationals in November.

DUDE! if you look anything like your feb 9, 2008 pics @ 8% you will be fine in 1 month without doing anything too drastic.

HIIT...yes it works but the combo of that and dropping your macros too low will lead to muscle loss. bottom line is you do more cardio with steady macros or drop the macros gradually with the same cardio intensity, duration & frequency. raise cardio and drop macros too drastically all at once and you will lose more than 3lbs per week thus ensuring muscle loss.

also to prevent muscle loss... you could buy expensive unproven supplements that people suggest work or go with proven basics: bcaa's before, during, after workouts; full spectrum amino acid tabs with each meal. i threw in HMB this show cause it was a give away practically from a vitamin shoppe sale.

Dame