Coming in too soon...looking for advices on legs...

[DanTheManB]

I was still squatting 315 for 7's and 8's last week...today I could do 315 for only 2 sets of 5...and was hitting 275 for 8's and 9's...big time drop off...though my thoughts are it has to do more with stabilization issues with being so low on body fat (belt doesn't help, ordered an Inzer 13mm clasp which they told me would be here next week)....

I killed leg press (relatively speaking for my weight now lol)....so I was curious if squats are even helping at this point or would it be better to hit leg press, hack and/or smith squat to help the stabilization issue and really get a good pump/blood into the quads and hams??

I've been dieting for 20 weeks not looking to do a show but there's one coming that's still 8 weeks away from today that I'd like to do...I lost 30 lbs in the 20 weeks exactly (weighed 170 today)...so other than upping my carbs and fats a bit...just looking for suggestions on that also...still feel good...still getting good pumps...losing a small bit of strength...probably 75% of where I was on some things and 80-85% on others...

Any help or insights would be greatly appreciated!

[Whomper107]

It's tough to give advice without some current pictures, so we can see your leanness.

Regarding the squats, I'd suggest pre-exhausting your legs with leg presses or leg extensions first, so that you can lower the weight and put less stress on the stabilizers.

[Blazed]

I don't think you could ever be too lean for squats. Sounds like your form might be the issue mate.

I would pre exaust with some lunges/hacks and use lower weight focusing on form like Whomp said!

[DanTheManB]

Ok these pics I took yesterday...only ones I have at the moment....still kinda white (though getting tanned lol redhead...) These pics i took yesterday with a cell cam and bad lighting ha....still need to get a couple quad pics...though it'll be difficult but i'll see what i can do

form wise i lift with the bar lower on my back like right above my shoulder blades powerlifting stylez...stance has been getting closer to together (feet wise) because i feel more stable that way right now and because my ass dissappeared lol

[DanTheManB]

It's tough to give advice without some current pictures, so we can see your leanness.

Regarding the squats, I'd suggest pre-exhausting your legs with leg presses or leg extensions first, so that you can lower the weight and put less stress on the stabilizers.

those are good reccomendations as well. i'm considering upping my protein to maintain my weight so i dont start losing lean mass

[zmcdole]

You are pretty lean, but you're not completely shredded and in 4-5 weeks you could be. Use the 4-5 weeks to see where you are, then you can back off. I would would wait until you know that you are shredded before you start upping your cals. Are you doing any refeeds?

Get to where you wanna be first and if you're early then you can coast.

[DanTheManB]

You are pretty lean, but you're not completely shredded and in 4-5 weeks you could be. Use the 4-5 weeks to see where you are, then you can back off. I would would wait until you know that you are shredded before you start upping your cals. Are you doing any refeeds?

Get to where you wanna be first and if you're early then you can coast.

blah. not wanting to get under 165....don't think i'd look too big. scared of losing muscle now as it is

[Blazed]

Lol every ounce of bodyfat you can shed from now till show day will make you look larger. Even if you are lighter than you thought you would be.

[devo09]

blah. not wanting to get under 165....don't think i'd look too big. scared of losing muscle now as it is

What do you think would look better?
A. bodyweight-165 bodyfat-7-8%
B. bodyweight-who cares- bodyfat 4%

..the answer is B


Also, you might just have been having a rough day and thats why your strength was down.

I would advise you keep squatting and fight like hell to maintain your strength..
So if your going for 5 reps and you can no longer do 315X5, drop to 300-305X5. You wan't to minimize the strength loss, once your strength leaves, your muscle is probably going to follow it soon

1. Are you doing refeeds at all? You might want to put that on leg day.
2. What is your training volume like? Are you doing HIIT? You might need to decrease leg training volume, but you sure as hell don't want to decrease intensity

[DanTheManB]

What do you think would look better?
A. bodyweight-165 bodyfat-7-8%
B. bodyweight-who cares- bodyfat 4%

..the answer is B


Also, you might just have been having a rough day and thats why your strength was down.

I would advise you keep squatting and fight like hell to maintain your strength..
So if your going for 5 reps and you can no longer do 315X5, drop to 300-305X5. You wan't to minimize the strength loss, once your strength leaves, your muscle is probably going to follow it soon

1. Are you doing refeeds at all? You might want to put that on leg day.
2. What is your training volume like? Are you doing HIIT? You might need to decrease leg training volume, but you sure as hell don't want to decrease intensity

Well thank you sir for your post. ...I WAS 4% my first 2 shows but came in at 146lbs @ 5'9" I was 5th out of 10 my first show and 4th out of 6 my second...not exactly what I was hoping to do and lost a lot of muscle
(pic attached from one of my '05 shows) I just felt I over dieted and lost a ton of muscle. Thus far i've lost 30 in 20 weeks...rate of 1.5lb/week...goal wasnt to compete at first...anyway only cardio i do is walk 2 miles 3x/week to work with 90% of the way on an incline (live in pittsburgh ...hilly...walk to work 3 x /week)
No HIIT

Volume for legs is 6 sets squats, 5-6 leg press, 2-3 sets hack (by that time i'm cooked so it's 2 plates each side max) 3 sets extensions 3 sets leg curls...off season i do a huge variety from barbell walking lunges to box squats etc

and i appreciate what you say about fighting to keep strength. must have been a bad day squat-wise cause i felt strong on leg press...also hoping the new inzer belt i ordered helps immensly...

[DanTheManB]

measurement-wise waist is 31, arms 17" quads (measured in mid thigh) are 25.5", 5'9" 170lbs calves about 17" as well

[devo09]

1. How many weeks out are you?
2. Do you have any pics of your legs?
3. What doesyour diet look like?

And ya..you should forget about coming in at 165lbs, your definitely going to have to be under that if you want to be conditioned enough.

[DanTheManB]

1. How many weeks out are you?
2. Do you have any pics of your legs?
3. What doesyour diet look like?

And ya..you should forget about coming in at 165lbs, your definitely going to have to be under that if you want to be conditioned enough.

hahaha i wont do it then. thats too small wont look good


i'm 8 weeks out from today...my diet would be ridiculed since i eat carbs AND fats at night right before bed...upwards of 100 carbs ...no pics of my legs ...finding it difficult to take cell pics of legs

[Blazed]

Take a year or two off, put on some size, get swole.


Alberto Nunez got his WNBF Pro Card 5'9" 154lbs at a true 3-4% BF.

You are just underestimating how fat you are. I would keep going and just get as lean as possible.

[DanTheManB]

Take a year or two off, put on some size, get swole.


Alberto Nunez got his WNBF Pro Card 5'9" 154lbs at a true 3-4% BF.

You are just underestimating how fat you are. I would keep going and just get as lean as possible.

LOL bro, are you serious? i look that bad right now? damn. I took FOUR years off...held a BW of 205-210 with a high of 213...best squat single is 455 best dead was 515...didnt think i looked that bad ****

but i get what you're saying in that weight doesnt matter

[Blazed]

Well I never said you look bad at all! You just keep going back to the point that you feel as though you are too small. I think if you hit proper conditioning, focus on flaunting your strengths and hiding your weaknesses, get that posing down best you can, focus on making the most of peak week you can still kill it. 8 weeks is plenty of time and if you do come in a little early use that to your advantage, although I don't believe you should worry about coming in too early.

[DanTheManB]

Take a year or two off, put on some size, get swole.


Alberto Nunez got his WNBF Pro Card 5'9" 154lbs at a true 3-4% BF.

You are just underestimating how fat you are. I would keep going and just get as lean as possible.

and you're right Alberto looks incredible.

ok no worries now. i wont be as small as last time for sure...def put on size. everyone i talk to says i look a lot bigger than 170

[DanTheManB]

thanks for kicking my ass in gear fellas...i'll just continue to get as lean as possible with as little muscle loss as possible

[zmcdole]

I started my diet at 208 and I'm all the way down to 178 right now. I've hit 177. I've lost some mass, but I feel like I'm pretty well conditioned. I started eating lean red meat (london broil and 96/4 ground beef) at about 6 weeks out and I can honestly say that I'm bigger when eating red meat versus chicken and fish. I still eat chicken and fish as one of my meals, but the red meat has helped me keep mass. I had my last refeed today, but I was doing 2 refeeds a week. One big one on leg day and another 1/2 as many carbs, on back day. I know that has helped me retain mass as well. Lifting as heavy as I can while maintaining form has also helped me keep as much mass as possible. Losing some mass is part of it, but I will take losing some mass over losing again because I wasn't lean enough. Lost my first show and was 30 pounds bigger than the guy that beat me. The judges said i needed to be leaner and they were right.

[DanTheManB]

I started my diet at 208 and I'm all the way down to 178 right now. I've hit 177. I've lost some mass, but I feel like I'm pretty well conditioned. I started eating lean red meat (london broil and 96/4 ground beef) at about 6 weeks out and I can honestly say that I'm bigger when eating red meat versus chicken and fish. I still eat chicken and fish as one of my meals, but the red meat has helped me keep mass. I had my last refeed today, but I was doing 2 refeeds a week. One big one on leg day and another 1/2 as many carbs, on back day. I know that has helped me retain mass as well. Lifting as heavy as I can while maintaining form has also helped me keep as much mass as possible. Losing some mass is part of it, but I will take losing some mass over losing again because I wasn't lean enough. Lost my first show and was 30 pounds bigger than the guy that beat me. The judges said i needed to be leaner and they were right.

what weight have u competed at before out of curiosity?

[zmcdole]

what weight have u competed at before out of curiosity?

I was 181 on stage at my first show. I would have been much more competitive had I been about 174-175. Currently 178 in my avi at 2 weeks out.

[DanTheManB]

I was 181 on stage at my first show. I would have been much more competitive had I been about 174-175. Currently 178 in my avi at 2 weeks out.

looking good! good luck and have fun

[MattyH7688]

better to come in to soon than late........

in all honesty, i dont think you are "ahead" in your prep like you think... I think you are on track though

[DanTheManB]

better to come in to soon than late........

in all honesty, i dont think you are "ahead" in your prep like you think... I think you are on track though

thanks man. slow and steady has been my motto

been following your progress too...when i grow up (even though you're younger than me lol) I want to compete around 190 too haha

good luck at the nationals bro!

[aguy fish]

You look good but you can def get leaner. The leanest you are the biggest you look on stage!
Getting weaker in the gym does not mean necessarily losing muscle. What's the point to break PM while on pre contest diet ?
So don't worry if you move lighter weights as long as you're geeting leaner and conditionning improves!

[MattyH7688]

thanks man. slow and steady has been my motto

been following your progress too...when i grow up (even though you're younger than me lol) I want to compete around 190 too haha

good luck at the nationals bro!

thanks man!

I gotta make 176 for nationals though .. 3 weeks of hell here we go haha

[DanTheManB]

You look good but you can def get leaner. The leanest you are the biggest you look on stage!
Getting weaker in the gym does not mean necessarily losing muscle. What's the point to break PM while on pre contest diet ?
So don't worry if you move lighter weights as long as you're geeting leaner and conditionning improves!

thanks bro! you guys have made me feel better about the whole thing...full speed ahead

[DanTheManB]

thanks man!

I gotta make 176 for nationals though .. 3 weeks of hell here we go haha

you got that

[DanTheManB]

Best lighting I can find. sorry for the quality....

[DanTheManB]

not looking bad but you guys are def right, i do have some work left to do....recently added 50g protein just incase