First contest prep.. HELP ME pr0zzzz

[PuRpLeRaiiDeR]

Alright guys, just want to know if its possible with what I have now to be competitive for this contest. I've never prepped and really never dieted. I will be doing the Mens Physique Division.. The date is Sept 14, giving be about 21 weeks



Here is what I'm working with












HELPPPPPPP I will be in the tall division, currently weigh 214 and I'm 6'3

[PuRpLeRaiiDeR]

^^^ttttttt

[Inama]

Why not give it a try, but given your lack of dieting experience you should hire a prep coach. This is an NPC show in Ohio, so I think it will be competitive. Is it a national qualifier as well? Either way, good luck with the diet and training.

[PuRpLeRaiiDeR]

Why not give it a try, but given your lack of dieting experience you should hire a prep coach. This is an NPC show in Ohio, so I think it will be competitive. Is it a national qualifier as well? Either way, good luck with the diet and training.

Here is last years field...

[PuRpLeRaiiDeR]

bumpppppppppppppppppp

[PuRpLeRaiiDeR]

Legs

Back Squats
2x20 135lbs
2x12 225lbs
2x8 315 --> 1x8 225lbs --> 1x15 135lbs

Stationary DB Lunges SS w/ stationary calf raises
4x10 60lbs (each leg)

Leg Extensions SS w/ standing Leg Curl
1x20 45 lb -- 25lb x 12 x 4
2x15 90 lb
1x12 135 lb ---> 1x12 90lb ---> 1x12 1 leg at a time, then both (no weight)

Donkey Calf Raises
4x15 225lbs

Leg Press SS w/Calf Raises
1x15 6 plates -- Same sets for calfs
2x12 8 plates

Laying Leg Curl
3x8 140lbs

SLDL
2x20 135lbs
2x10 225
1x8 315 --> 225x5 --> 135x10



ABS AND DONE
__________________

[PuRpLeRaiiDeR]

Here is what my macros will look like, basic outline.

April 8th – June 19th
2700 cals
260 protein
350+ carbs
60 fats

June 20th – August 20th
2200 cals
260 protein
250 carbs
40 fats

August 21 – September 14th
1800 cals
260 protein
120 carbs
30 fats

Atleast 40G Fiber daily.. anyone got a good idea of the weight I should strive to be come show time?

[Jrich54338]

contact Layne Norton... that's if you want to win...otherwise Good Luck!!!

[PuRpLeRaiiDeR]

contact Layne Norton... that's if you want to win...otherwise Good Luck!!!

Contact Layne for my first show? I don't have that kind of money for a 20 week prep.

[PuRpLeRaiiDeR]

Couple different pics, I feel like my hips are really wide, takes a lot of size away from my back.

[KnowstheSky]

I think you will do well in physique-- your waist will narrow down a bit and u will learn to stand with your delts and lats out full wide. U have enough muscle mass to reveal great seperations. At 6-3 and 212ish now, I would expect you to compete at 190ish. I would cut 16-18 weeks since it is your first time, and you should know the last few lbs are the slowest to come off. This is what I have my buddy Scott doing as he cuts for the Derby Classic in Louisville in 3 weeks:

Cutting Macros—7 day sked
Intermix low eating days with the moderate days, hit bigger bodyparts on the bigger eating days. Budget 60 grams carbs or more for pre workout meal, train heavy.

1 day @ 3400calories (legs day)
400g carbs
250g protein
80g fats

3 days @ 2800 calories
260g carbs
260g protein
62g fats

3 days at 2200 calories
175g carbs
250g protein
50g fats

HIIT Cardio 2x a week for 25 minutes (post lifting)

Low Impact Cardio 4x a week for 45 minutes

2 gallons a day of water, if possible

1 tablespoon of fish oil daily as part of fats intake

Lean Out by Beverly—2 caps 3x a day, 7 days a week

7 Keto by Beverly—3 caps 2x a day on 3 2200 calories days

R-ALA (take with carbs)

NO CHEATING on the diet. If you're interested in this plan I can tell you more about food choices. This requires you to carefully measure and weigh all your foods and accurately log them to you closely comply with your macros. I use fitday.com, free site and easy to use.

[Samsonator]

I think you are gonna do pretty well for that division actually.I think the only challenge if any that you may run into is just focus on your diet.Since this is your first show you are gonna wanna stay a strict as you can with your cardio and diet.Also,read up on some workout and diet journals on other guys who have already done and won a physique show.Good luck and stay focused!!!!

[Lion_Heart03]

Forget about numbers and focus on the mirror! You get judged on how you look not what you weigh. You got potential to do well at your first show, i recommend you find one person at your gym or online who is willing to help you out and give you support and advice you need. Listening to different people and their own individual ways of doing things is a shortcut to disaster. All the best mate

[PuRpLeRaiiDeR]

I think you will do well in physique-- your waist will narrow down a bit and u will learn to stand with your delts and lats out full wide. U have enough muscle mass to reveal great seperations. At 6-3 and 212ish now, I would expect you to compete at 190ish. I would cut 16-18 weeks since it is your first time, and you should know the last few lbs are the slowest to come off. This is what I have my buddy Scott doing as he cuts for the Derby Classic in Louisville in 3 weeks:

Cutting Macros—7 day sked
Intermix low eating days with the moderate days, hit bigger bodyparts on the bigger eating days. Budget 60 grams carbs or more for pre workout meal, train heavy.

1 day @ 3400calories (legs day)
400g carbs
250g protein
80g fats

3 days @ 2800 calories
260g carbs
260g protein
62g fats

3 days at 2200 calories
175g carbs
250g protein
50g fats

HIIT Cardio 2x a week for 25 minutes (post lifting)

Low Impact Cardio 4x a week for 45 minutes

2 gallons a day of water, if possible

1 tablespoon of fish oil daily as part of fats intake

Lean Out by Beverly—2 caps 3x a day, 7 days a week

7 Keto by Beverly—3 caps 2x a day on 3 2200 calories days

R-ALA (take with carbs)

NO CHEATING on the diet. If you're interested in this plan I can tell you more about food choices. This requires you to carefully measure and weigh all your foods and accurately log them to you closely comply with your macros. I use fitday.com, free site and easy to use.

I think you are gonna do pretty well for that division actually.I think the only challenge if any that you may run into is just focus on your diet.Since this is your first show you are gonna wanna stay a strict as you can with your cardio and diet.Also,read up on some workout and diet journals on other guys who have already done and won a physique show.Good luck and stay focused!!!!

Forget about numbers and focus on the mirror! You get judged on how you look not what you weigh. You got potential to do well at your first show, i recommend you find one person at your gym or online who is willing to help you out and give you support and advice you need. Listening to different people and their own individual ways of doing things is a shortcut to disaster. All the best mate

Wanna thank all you guys for you input, truly do appreciate all of it. I've teamed with Pro Physique for this competition and plan to shock not only myself but everyone else with the physique I pull off!