can i make it in 10 and or 11 weeks (pics)

[pete89]

im actually going to do one or both of these shows either way. i just want to know your opnions on what kind of conditioning i can bring in this time. im not 100% sure which show i will do but i will probably do both.

due to problems i had no choice but to eat crap and only made it to the gym around once or twice a week the last 6 weeks. i havent even trained quads or lats in a month.

either way i decided no matter what i look like im doing this let me know what you think

[theHeavyLife]

Honestly, you can compete, but you won't be near the condition you'd need to be to win. You'll either still have a bit of fat, or you'll diet so hardcore you'll lose more muscle than its worth I think.

BUT, if this is just for fun, then go for it!

I'm getting ready for my fist competition as well.. I tried dieting at around your bf% at 10weeks last year, and my body was soooo weak I caught the pneumonia and it knocked me out for 3 months So, in reality, I don't want anybody to harm their bodies more than necessary.

[theHeavyLife]

BTW, which shows are you planning on, might I ask?

[pete89]

damn sry to hear that. yeah i wish i had more time but either way im making my ass get on stage and not put off competing any longer. ill be doing the teen class since it will be my last year as a teen


the 2 shows are inbf long island experience and the naturalmaina. the first one is proly a small show i assume and the second is a super pro qual. but its 1 week later and both are very close to where i l ive so why not do both as long as i dont look liek **** lol

[theHeavyLife]

damn sry to hear that. yeah i wish i had more time but either way im making my ass get on stage and not put off competing any longer. ill be doing the teen class since it will be my last year as a teen


the 2 shows are inbf long island experience and the naturalmaina. the first one is proly a small show i assume and the second is a super pro qual. but its 1 week later and both are very close to where i l ive so why not do both as long as i dont look liek **** lol

Sounds good man! Well good luck, and hope to see you on stage someday!

[Cape1]

damn sry to hear that. yeah i wish i had more time but either way im making my ass get on stage and not put off competing any longer. ill be doing the teen class since it will be my last year as a teen


the 2 shows are inbf long island experience and the naturalmaina. the first one is proly a small show i assume and the second is a super pro qual. but its 1 week later and both are very close to where i l ive so why not do both as long as i dont look liek **** lol

you migh be suprised at how much you can do in that 11 weeks. first contest? if so,just do it. i'll tell you this much: it wasn't until this week (4 weeks out) that I actually started to think i'm going to make it and each day i'm more defined. You'll have to diet your ass off at a sharp deficit to make it but keep the amino's high and the training rational and you wont loose much muscle.

[Blahzay128]

Honestly...you don't look bad right now....and you can do a lot in 10-11 weeks....just gotta be aggressive.....Ideally, if I were you, I'd allow myself about 16 weeks to make things a little more comfortable......Anyways.....Why rush.....I'm also in NY....there is a GREAT show on October 25th (about 16.5 weeks away) in Poughkeepsie, NY....I've competed in this show for the past 2 years....last year there was over 100 competitors and the promoter runs a smooth show and treats the competitors like gold.....Jim Cordova, current Natty World Champ, is the guest poser this year......

Also, on October 4th in Cicero, NY there is a Natty Show (USBF organization)

And on October 11th in Binghamton, NY....another Natty show (USBF).....


So point is...your options are not as limited as you think....Yes the shows your looking at are a bit closer to home....but if you can extend the diet a bit and look better, it's worth the drive in my opinion.....best of luck!

[stayfit2008]

You look like I did when I was 22 weeks out. I am under 11 weeks out now and I still feel I am cutting it close.

[SDFlip]

i think you can do it. if you don't like what you see a week out, just don't do it.

[pete89]

Honestly...you don't look bad right now....and you can do a lot in 10-11 weeks....just gotta be aggressive.....Ideally, if I were you, I'd allow myself about 16 weeks to make things a little more comfortable......Anyways.....Why rush.....I'm also in NY....there is a GREAT show on October 25th (about 16.5 weeks away) in Poughkeepsie, NY....I've competed in this show for the past 2 years....last year there was over 100 competitors and the promoter runs a smooth show and treats the competitors like gold.....Jim Cordova, current Natty World Champ, is the guest poser this year......

Also, on October 4th in Cicero, NY there is a Natty Show (USBF organization)

And on October 11th in Binghamton, NY....another Natty show (USBF).....


So point is...your options are not as limited as you think....Yes the shows your looking at are a bit closer to home....but if you can extend the diet a bit and look better, it's worth the drive in my opinion.....best of luck!

thanks. yeah those shows should give me enough time. i guess the plan is now stick to my diet and give it a few weeks before i sign up just to make sure ill be in good shape for the show then pick one.

i dropped my calories to 2050 with 2 carb up days making it 2330 using the macros layne gave me for my cut in the offseason. im just going to run it for the first week and see if i need any adjustments for the long run.

any sugestions by anyone would be great

[Blahzay128]

Make sure your cardio is on point......What's your plan for cardio at this time?

[pete89]

Make sure your cardio is on point......What's your plan for cardio at this time?

i have 2 sessions of low intensity for 20 minutes. i do these at night about 6-7 hours after my training session on my carb up days.

and have 1 day of hiit on 1 of my off days. i was thinking of doing hiit twice a week on the other off days. then it will be 7 days a week training with the 2 hiit days. hit wears me out i have to work on it tho.

do you think its best to do it like this or maybe keep 1 hiit session and up the 2 low intensity sessions?

[Blahzay128]

i have 2 sessions of low intensity for 20 minutes. i do these at night about 6-7 hours after my training session on my carb up days.

and have 1 day of hiit on 1 of my off days. i was thinking of doing hiit twice a week on the other off days. then it will be 7 days a week training with the 2 hiit days. hit wears me out i have to work on it tho.

do you think its best to do it like this or maybe keep 1 hiit session and up the 2 low intensity sessions?

Remember, I'm not expert......However, if it were me...and I was aiming for a show in 11 weeks being where you are.....I would

Moderate Intensity Cardio - 45 mins - 6x per week
2-3 HIT Sessions (15 Intervals) per week -

If you work out in the afternoon, I would do AM cardio.....and if it is a HIT day as well.....do that in the PM post workout.

ARound 6 weeks, depending on your progress....I'd prob bump the mod intensity cardio to 55 mins and add in another HIT session....guys can jump in and let me know their opinions as well

***Seems like a lot...but right now you've got to be aggressive....I'd make sure to supplement w/ BCAA's throughout the day.

[pete89]

Remember, I'm not expert......However, if it were me...and I was aiming for a show in 11 weeks being where you are.....I would

Moderate Intensity Cardio - 45 mins - 6x per week
2-3 HIT Sessions (15 Intervals) per week -

If you work out in the afternoon, I would do AM cardio.....and if it is a HIT day as well.....do that in the PM post workout.

ARound 6 weeks, depending on your progress....I'd prob bump the mod intensity cardio to 55 mins and add in another HIT session....guys can jump in and let me know their opinions as well

***Seems like a lot...but right now you've got to be aggressive....I'd make sure to supplement w/ BCAA's throughout the day.

thanks alot im going to add in cardio as needed. i was also going to ask about the bcaa. im going to pick some up today and wanted to know in my case when and how much i should take, and if during my workouts i should.

thanks

[Cape1]

thanks alot im going to add in cardio as needed. i was also going to ask about the bcaa. im going to pick some up today and wanted to know in my case when and how much i should take, and if during my workouts i should.

thanks

The sharper the calorie deficit, the more BCAA/EAA I would take. I do BCAA before, during, after workouts and during fasted cardio. i take primal EAA between meals. I beleive this combo has been very muscle sparing, although I can't back that assertion up with any hard facts.

[pete89]

ok im proly around 175 lbs rite now

my plan will be to take 1 scoop (5grams) xtend between every meal and 2 scoops post workout
so i will total 6 scoops a day my diet is about 2050 calories rite now

sound good?

[Cape1]

ok im proly around 175 lbs rite now

my plan will be to take 1 scoop (5grams) xtend between every meal and 2 scoops post workout
so i will total 6 scoops a day my diet is about 2050 calories rite now

sound good?

I mean, that's probably plenty. The more the better though. I would forgo N02 supplements, Creatine (yes, creatine), Protein Powder (which you probably don't want anyway), energy drinks, and almost everything else in the supplement store in favor of a stronger amino acid load.

Big 4:
Multi-Vitamin (high quality)
Post WO Anti-Oxidants (C, E, CoQ10)
EFA (12 grams or so a day - critical if you're cutting calories/fat), and
Aminos (good srong amino load),

then...
Everything else as you have extra $. Point is nothing else should come at the expense of the Amino Acids.

[pete89]

thanks alot everyones been very helpful. i just have one other question. im going to order my posing trunks. i have blocky wide hips which takes away from my taper and think i will proly look best with a posing suit the covers up most of that area with the thickest waist band i can get.

what cut would be the best for this? i was thinking just to order them off bbing.com since they say 3/4" band where others i see are even smaller.

[Disciplined560]

you will look fine. if you arent ready by the show then there might be one the week after that. You arent to far off from pace man. I think you'll be fine. Keep working

[pete89]

today is day 5 of my diet and im already down 5 lbs. i know its normal to drop weight fast the first week since most is water/glycogin but i havent even started to add in my high intensity cardio. just 2 sessions of jogging for 20 minutes is all ive done.,

ive had extreemly low energy which im sure is normal for the firs tweek also but maybe i should add back in some food? i dont wanna lose more then 2 lbs at most a week.

[pete89]

i just felt like posting these its only been about 6 days on my diet but i lost around 5 lbs already most of it was water but from these pics i think its pretty clear my legs and hips already look leaner. let me know what you guys think im just under 10 weeks out from the first show.

oh yeha i also put 1 coat of pro tan on just as a test run. think it also helped with definition

[pete89]

[theHeavyLife]

Major improvement! Keep it up!

[pete89]

thanks
i have a question if anyone wants to help

my calories are at about 2050
protein=215
carbs=185
fat=50

i was wondering if the fat is too low? the diets definitly working i just feel like maybe im going to low on something since im dropping weight so fast already. should i bump fat up to like 60g?

[Cape1]

thanks
i have a question if anyone wants to help

my calories are at about 2050
protein=215
carbs=185
fat=50

i was wondering if the fat is too low? the diets definitly working i just feel like maybe im going to low on something since im dropping weight so fast already. should i bump fat up to like 60g?

50 grams is probably ok at your weight. I would add a good Fish oil supplement though. I use SAN Fish Fats - 6 to 8 ED. Take them with meals. You could probably start with 4 ED and work up to 8 as you pull in your diet over the coming weeks.

[pete89]

50 grams is probably ok at your weight. I would add a good Fish oil supplement though. I use SAN Fish Fats - 6 to 8 ED. Take them with meals. You could probably start with 4 ED and work up to 8 as you pull in your diet over the coming weeks.

thanks i keep forgetting to get the fish oil im going to pick some up today

[randynixon74]

I've done 5 shows total. The last four I didn't give myself enough time to diet and wished I had when the show came. My suggestion is to find another show further out and BE READY... that or just do it for fun and don't plan on placing in the top 3. I'd hate to go through all that and not be gunning for overall placement. My $0.02.

[BaFtub]

..Youll be ready... if not get your feet wet... Keep up dude Imma follow along

[Disciplined560]

..Youll be ready... if not get your feet wet... Keep up dude Imma follow along

Agreed. It DOESNT take everyone a long time to diet down. Like i said in my thread i have seen guys at 16-17% come in and murder cats in only 14 weeks without use of illegal cutting supps. Everyones different. I think you will be fine. Keep it strict

[Transformer08]

first set of pics look good, and ur macros look pretty good too. 11weeks if hit right, that is progress everyweek, no injuries etc...You might come in shape, it depends on ur body. IMO its always best to give and allow yourself that more time to diet, that way, if anything happens along the way, u have that time factor on ur side. If u check fitallforpaul's contest prep thread, he got injured around 5weeks out, and was off the scene for a bit, had he not allowed himself enough time to diet, and had not been ready that far out, his back would of bin against the wall. You can never be to conditioned...
any way u have decided to go for a comp, give it ur all, in 11weeks amazin things can be achieved, if u know ur body well enough to progress every week and overcome sticking points quickly u shud be ok...also remember the last week i dont think u loose anyfat as it is a peak week i think.
Also IMO if u worry too about muscle now, u wont get into shape, muscle/size is not the issue here, condition is...Is what seperates each competior...Condition...uve built all ur muscle in the off-season, just go by loosing max of 2lbs a week, energy levels will probably be lower for the first few week because of the body gettin use to using fat for energy etc...Good luck!