Competition prep approach

[anetoiu]

I'm going to attend my first competition and I need some advice on how to start getting insane shredding. Will it be enough to go on a calorie deficit ? I can't currently post pics of myself but you can check them out on my instagram (my username: anetoiu)
I'm currently at 70 kg, 185 cm height, 23 yo
How about my macros if I've been on a keto diet with a calorie suprlus in order to get the gains I currently have, do I need to go on a calorie deficit keto diet ?

[gbullock32]

Best off asking this is the contest prep section.

[Mrpb]

Pretty amazing that you can still look big at those stats.

[anetoiu]

Best off asking this is the contest prep section.

thanks, will do that

Pretty amazing that you can still look big at those stats.

thanks, it is because my bones are very light, I've been called a liar multiple times on this forum due to my stats, but I know it is because my bones are so light. As an example, someone joined me to the gym, weighting 76 kg but being skinny as f.., I'm measureing 41,5 cm on my biceps while he is at 33cm in his biceps, if no one believes me it is ok, I'm not here to impress

[Mrpb]

thanks, it is because my bones are very light, I've been called a liar multiple times on this forum due to my stats, but I know it is because my bones are so light. As an example, someone joined me to the gym, weighting 76 kg but being skinny as f.., I'm measureing 41,5 cm on my biceps while he is at 33cm in his biceps, if no one believes me it is ok, I'm not here to impress

well you're on keto now. I guess if you'd carb up you'd be 2-3 kg heavier.

I believe you about the light bones. I have the same.

[anetoiu]

well you're on keto now. I guess if you'd carb up you'd be 2-3 kg heavier.

I believe you about the light bones. I have the same.

yup, 3 months so far on keto with about 4-5 cheat days in these whole 3 months

[Mrpb]

yup, 3 months so far on keto with about 4-5 cheat days in these whole 3 months

but yeah if you want to get leaner all you need to do is lower calories.

[anetoiu]

but yeah if you want to get leaner all you need to do is lower calories.

hm, thank you very much
I have posted in the competition prep thread but it is inactive, no response and most posts are years old

[Mrpb]

hm, thank you very much
I have posted in the competition prep thread but it is inactive, no response and most posts are years old

maybe I can help a bit.

What are your current macros?

When's the competition?

[euro7muscle]

I'm going to attend my first competition and I need some advice on how to start getting insane shredding. Will it be enough to go on a calorie deficit ? I can't currently post pics of myself but you can check them out on my instagram (my username: anetoiu)
I'm currently at 70 kg, 185 cm height, 23 yo
How about my macros if I've been on a keto diet with a calorie suprlus in order to get the gains I currently have, do I need to go on a calorie deficit keto diet ?

Hire a coach.

[Mrpb]

so you achieved this transformation in 1.5 months by going keto?

did you start any supplements?

[chamelious]

so you achieved this transformation in 1.5 months by going keto?

did you start any supplements?

I hope OP's comp isn't drug tested

[Mrpb]

I hope OP's comp isn't drug tested

the veins are popping on his forehead... must be those keto gains.

[chamelious]

the veins are popping on his forehead... must be those keto gains.

Must be.

Its no wonder people have absolutely no idea whats possible these days. I don't think I've achieved what OP has in 6 weeks, in 6 years.

[anetoiu]

Those veins are just from my genetics, my mom has the same popping veins as I do, I've had them since I was born. it's also the muscle memory, before I joined the army, 4 years ago, I've been going to the gym for about 3 years.

[Mrpb]

Those veins are just from my genetics, my mom has the same popping veins as I do, I've had them since I was born. it's also the muscle memory, before I joined the army, 4 years ago, I've been going to the gym for about 3 years.

if you want help answer those questions in post #9 please.

[anetoiu]

if you want help answer those questions in post #9 please.

oh sht, sorry, I was at work, got a shtty day but still answered on this post

my macros are:
2710 cal
169 protein
34 carbs
211 fat

I'm taking gold whey protein from ON, amin.o. energy from ON, natural sterol from universal, animal pak from universal, omega 3 (3,6 g/day), started a week ago taking thermo drain from biotech and creatine monohydrate from biotech, what should I add / cut ? my goals were to burn fat while building muscle and I had a great progress until I stopped, right now I know I have to focus on burning that fat
If it matters in any way, my job is from monday to friday, from 7:30 am to 3:30pm

[Mrpb]

oh sht, sorry, I was at work, got a shtty day but still answered on this post

my macros are:
2710 cal
169 protein
34 carbs
211 fat

I'm taking gold whey protein from ON, amin.o. energy from ON, natural sterol from universal, animal pak from universal, omega 3 (3,6 g/day), started a week ago taking thermo drain from biotech and creatine monohydrate from biotech, what should I add / cut ? my goals were to burn fat while building muscle and I had a great progress until I stopped, right now I know I have to focus on burning that fat
If it matters in any way, my job is from monday to friday, from 7:30 am to 3:30pm

OK and when is your competition?

[anetoiu]

OK and when is your competition?

I've got 4 months until competition

[anetoiu]

I hope OP's comp isn't drug tested

what do you mean about drug tested, you're thinking about steroids aren't you ? lol

[gbullock32]

what do you mean about drug tested, you're thinking about steroids aren't you ? lol

Given the progress in that time frame, that would be the assumption.

[Mrpb]

I've got 4 months until competition

That's a lot of time. How much fat do you think you could still lose?

I would estimate about 3 kg. Maybe even less.

Are you going to compete in a weight class? If so, what's the limit?

[AdamWW]

You bulked on keto? Why?

[anetoiu]

That's a lot of time. How much fat do you think you could still lose?

I would estimate about 3 kg. Maybe even less.

Are you going to compete in a weight class? If so, what's the limit?

65-70kg class but any suggestions are appreciated, I'm not sure yet

[anetoiu]

You bulked on keto? Why?

lean gains

[AdamWW]

lean gains

....right....

[Mrpb]

65-70kg class but any suggestions are appreciated, I'm not sure yet

For your final fat loss it would be ideal to take it slow, about 0.5kg per week. So dropping ~3kg would take 6 weeks.

That means you still have ~2 months to put on mass.

Why are you on keto?

[anetoiu]

For your final fat loss it would be ideal to take it slow, about 0.5kg per week. So dropping ~3kg would take 6 weeks.

That means you still have ~2 months to put on mass.

Why are you on keto?

as I mentioned before, for lean gains, I've added 5 cm to my biceps while dropping from 12 mm of fat on my stomach to 6 mm and I should start that fat loss just by going into a calorie deficit ? what about the macros?

[anetoiu]

also, what supplements should I be taking in order to not lose muscle or to boost my fat burning process?

[Mrpb]

as I mentioned before, for lean gains

I thought you were joking. Keto has nothing to do with lean gains. Muscle memory can help with lean gains.

, I've added 5 cm to my biceps while dropping from 12 mm of fat on my stomach to 6 mm and I should start that fat loss just by going into a calorie deficit ? what about the macros?

You're already pretty lean. There's no need to start cutting now. You can spend another month gaining muscle.

You're taking enough supplements already.