With new year comes new opportunities and challenges! And I've realized that I want to try to compete in men's physique. Just to try it how it feels to diet a bit more, to get more experience and found out if this is the way I'd like to chase.
Fortunately the federation I'd like to compete in, created new "unofficial" (meaning I can compete next year as a novice in official shows) show for novices only! So that means I can try it without being stressed that I waste my novice competing year! That's super great! YAAAY!
The competition will be in 19th of May so I have plenty of time to get stage ready (16 weeks).
I will write more about the approach I am going to take in these next few months and I'll be really glad to hear you opinions on that.
More about me:
I am 24 (tommorow YAY!) years old guy, 174cm and 71,4kgs. I'm still studying and working in office. I love to move, it's a way of my life. My motto is: "Move is life!". Besides of training in gym, I'm doing fire shows, train calisthenics with my friends, started to train IDO portal method twice a week, co-leading in scout organization and doing a bunch of things. I am kind of crazy man as my friend would describe me.
I've ended my lean bulk on 73kg and 77cm in waist and probably somewhere around 12-13%bf (will link photos too). Now I am 3rd week in diet and weight is going down pretty quickly but in safe way.
Photos from my first posing training last week, I know I need to work on that! Also I am really looking for some men's physique posing guide to learn from.
Training:
I'm training 5 times a week (Push, Pull, Legs, Push, Pull = legs only once a week). Most of the exercises are in 6-15 rep range (7-8 exercises per workout) while increasing volume (adding intensification technique every week) every week (4-6) until hitting the deload.
Also I've signed to Ido portal move class which is from my point of view really great idea to increase my mobility and variety, but I am bit afraid that if it'll be to hard I'd have to decrease my workout volume or start training only 4 days in week. If that happens I'll probably do push, pull, legs, upper split.
Otherwise I'll still be walking around 10000 steps a day, spin poi and staff and ride a bike from time to time.
Nutrition:
My goal in fat loss phase is to lose around 0,5kg/week (maybe lower? - I guess my stage weight will be around 66-67kg?) and preserve as much muscle mass as possible.
I've lowered my calories to 2600 a day and will see how my body respond to it. As for marcors I'll be eating 160-180g of protein, atleast 30g of fiber and rest of calories will be fat (60g minimal) and carbs.
I'll be playing with my calories/ cardio to steadily lose that 0,5kg every week. Once, maybe twice per prep I'll do a maintenance week.
Also this week I'm going to introduce one refeed per week.
Supplement wise I am using Omega-3, cheap multivitamin and multi-mineral, vitamin D3, creatine, vitamin C and joint complex. I've also used my own pre-workout mix (L-Arginin 3g, Beta Alanin 2g, L-Citrulin 8g, L-Tyrosin 1g, Taurin 1g) but it caused a scabs on my head so I am a bit afraid to use it again. Do you have any experience with that?
Regeneration:
I am trying to sleep at-least 8 hours a day and keep sleep hygiene same every day, but it's a bit harder on weekends, but still 6-8 hours a day is a must have.
Once a month I am having a massage and hour in sauna.
I'll probably start doing cold showers after workout as well.
I hope I did not forget anything! If you have any questions feel free to ask.
I'll keep you posted on how my journey is going every Friday in smaller posts.
Bookmarks