I am 6' tall and I last competed at 172 lbs. at 5.5% bodyfat. And, I felt I was too thin, especially after looking at the pictures from the show. At your height, you should try to compete at least at 170 lbs. In a natural contest, you should do fairly well provided your bodyfat is very low. Just keep lifting heavy and eating a ton and you'll be where you want to be. Good luck!
"A train is coming through and it ain't stopping for nobody."
yes, I intend to loose fat, but certainly I'll go under 155 lb.
To reach 170 is a quite hard task with my high metabolism,
even eating a lot like I'm doing now.
Why you said 170 instead of under 160? Due to my height?
Why you said 170 instead of under 160? Due to my height?
Yes. I said 170 because I am 2 inches taller than you and I looked a little thin, like I wasn't carrying much muscle mass. If your bodyfat is very low, you might do well a little under 170, but you would be much better off with more size while still being cut.
To reach 170 is a quite hard task with my high metabolism,
even eating a lot like I'm doing now.
Stick with basic exercises, eat a lot of food, supplement properly, and get as much sleep as you can and, eventually, you will grow. I started working out at a weight of 155 and just today I weighed in at 208, my highest weight ever. Have faith and you will get there.
As far as my stats go, I don't really know, but at my last show I was:
172lbs., chest 45", neck 16", arms 16.5", calves 16.5", thighs 23", waist 30". My bf% was 5.5. I am not sure about my shoulders. I have grown much bigger since then, especially in my thighs, back and chest.
By the way, what does your diet look like?
"A train is coming through and it ain't stopping for nobody."
Morning: whey protein+ 1 egg+honey milk and 1 bread
Middle morn: 1 banana
Lunch (12:00) 600-700 g of meat, salad, amids and fruits
Middle aft.: 1-2 bananas, 1 egg
Bfore training: whey prot (50% carbon) + milk
1 BCAA before and 1 after (3g each)
Dinner: similar to lunch
Before sleeping :1-2 eggs or tuna, bananas or other fruit
I think I eat enough?! Including 140 g of protein.
Should you give me more suggestions? I'd be glad.
About stats
Maybe you're right when I compare with shorter guys, but even so I think that they're smaller (looking in the web..usually)
My stats are already VERY similar to yours (but calves), weighing
14 lb less than you.
If I loose fat to 6% and gain mass to reach 170 lb that means
about 20 lb of muscles....a lot! I'd be very big!
I thought it'd be better only loose bf and keep my size!?
Anyway thanks for the advices and I'll try to gain more mass wihtout fat.
I hate to sound stupid, but how much is 600-700g of meat? Is that about the size of a fist? At first glance, I would say you are eating too little. If you are having difficulty gaining weight, then you need to up your calories by approximately 500 and see if you gain weight then. If not, repeat until you are gaining about 2 pounds a week. As I look at your current diet, I don't see a consistent intake of protein. I assume that your breakfast meal is around 6 or 7 and then you don't consume protein for another 5 or 6 hours. You should consume at least 20-30g of protein every 3 hours for a total of 5-6 meals a day. Also, drink your before training shake after training as your body is going to need protein at that time and the whey protein works well at that time. Other than that, try to eat some complex carbs (potatoes, rice, pasta, oatmeal, bread) at your lunch and dinner meals. Hope that helps. Reply if you have any more questions.
I almost forgot. Competition is all about being extremely lean and appearing to be very large. If your joints are small, then you could look quite big even if your weight is low. Deception is the name of the game.
Last edited by FlexnFX; 02-15-2002 at 04:29 PM.
"A train is coming through and it ain't stopping for nobody."
Flex: 454 grams has a lb so his 600-700 grams of meat is 1.3-1.5lbs. Didn't have time to read the rest of the post just saw that and thought i'd reply before going to bed - will look at it tomorrow and try to help out
Okay, fgoncal, here's what I suggest with your diet.
Breakfast: 1-2 scoops whey protein mixed in milk, 1 slice bread with honey, 1 banana
Mid-morning: 200-300g of meat, 2 bread, 1 banana
Lunch: 200-300g of meat, salad, amids (what are those?), fruits
Mid-afternoon: 200-300g of meat, 2 bread, 1 banana
After training: 1-2 scoops whey protein mixed in milk
Dinner: 200-300g of meat, rice or potatoes, salad
Before bed: 2-3 eggs, 1 glass milk
Start with the lower number of food for each meal and then when gains stall, increase your intake by 500 calories until you start seeing gains again.
Go ahead and take your BCAAs if you want, but it is not necessary as you are should be getting plenty of them in the foods/whey that you are consuming.
Hope this helps.
"A train is coming through and it ain't stopping for nobody."
Wwoww, it's a lot of food..maybe I try to eat tuna (canned) and
eggs during morning.
By the way. I have breakfs. at 8, not 6-7, threfore I stay 4 hrs
without protein intake.
Anyway I prefer to eat more times than more at main meals.
IWhen I say 600-700g (1.3.15 lb) I mean all : amid+ meat+fruit+salad.
200-300 g of meat it is common during the main meal.
About the whe prot. I think I continue to drink during the training..otherwise I become very hungry and it is easy for
diggestion (I've a fast one) and prepair.
I've dinner directly after training that is the reason to drink it before ,too.
But even so 200-300 of meat in the middle of morning and aft are
difficult...at least 2 cans of tuna I think?!
And 500 cal. more....I'll eat more bananas and other fruits.
(despite of I love sweets)
about the joins.
I'm attaching a very amateur pic of me for you to have a look about my size....everybody guess i weigh 180-200 lb! What
do you think?
I've very light bones..that is the reason to be so light.
You are right, you do look big even though your weight is low. Nice arm! Well, if you eat breakfast at 8, then your breakfast should be good as I stated earlier. Is it convenient for you to eat 3-4 eggs and a glass of milk at both mid-morning and mid-afternoon? If so, do that and eat your normal lunch and dinner. Hard boiled eggs are pretty easy to bring along with you or you can try a can of tuna. Either way is good. As far as your before training shake, that should be fine, but try to save some for right when you finish training. Then have dinner and finish the day with 2-3 eggs and milk right before bed. By the way, what are amids? I have never seen that before now. Let me know what you think about this idea.
"A train is coming through and it ain't stopping for nobody."
About the joints: therefore I look bigger ! that means
maybe I can compete with guys under 160 lb without looking very thin?
My weaker point are my legs (I attached a pic).14.7 calves and
23 quads. What do you think?
About diet
Boiled eggs..I'll try to provide 1-2 or pehaps 3 (more I'm afraid about colesterol) during mid morn and afternoon. Tuna cans could
be other possibility. Bread could be other amid choice.
Normally I eat them crude...easier even midaaftern.
I keep the rest with whey during and dinner directly after. Ahhh,
usually my amids are rice, soemtimes potatoes.
No problem. Just let us know how everything goes for you. You know, you remind me of a young Ade Rai (he's a world champion natural bodybuilder from Southeast Asia, won musclemania). He has small joints and light bones, but he looks like he's 220 at a bodyweight of 185 or so. Good luck!
"A train is coming through and it ain't stopping for nobody."
Therefore, I remind you that BIG guy Adu Rai! He is really huge!
And it is true that he looks like 220 or so. Like me 20 lb or more
than my real weight (the similarity is only in this case...hahaha!)
My arms are nothing compared to him!!!!
Have you pick from you?
about what ur saying about stats. im 5ft 7. weigh 178lbs with roughly 9/10% body fat. 7 weeks out from my first show. so i am fairly lean. my arms are 16" legs 25" calves 15 1/2" chest 40" waist 33" i have cuts in my quad and a split in my bicep. do i sound proportioned? any idea what weight i'll eventually come down to?
I'm 5' 9.5'' and I did my first regional contest at 170 pounds and 3.9% b.f. (yeah, I know, it's to low...I had trouble walking...) and I've finished 6th out of 14 guys...
and I was too little to make it in the top 5!! The guys in the middle weight where huge bastards and I was the tallest!!!!!
So the middle weight class (155 to 175 pounds) is for 5'6 to 5'9'' guys!
So to make it good in a contest....at 5'10'' (like myself) you must be at least 185 pounds at 4% bf......so IN THE LIGHT HEAVY WEIGHT!! and I'm f*k'n working on it!!!
so I would say 6' and + : at least 200 pounds!! (heavy weight)
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