View Full Version : HELP.. wanna entr contest need advice
IronMan360
06-13-07, 2:03 am
Alright so right now am sitting at 14.9% body fat, 5'7" tall and 151lbs.... Should i cut down to like 8% or 10% body fat then do a clean bulk to like 145 for a comp in nov/oct.
How you look will dictte if you are ready not the weight the body fat %. People carry weight diffrently for the most part. A person may have the exact same as you but may look fat or even leaner. Hope that helps.
rcrott1
06-13-07, 12:25 pm
how long have you been lifting for? what does your trainng split look like? how about your diet? what supps you taking? MENTALLY, do you feel like you could compete?
Hey man, I like the enthusiasm about trying to get on stage and get the ball rolling in this great sport, but i see youre only 18. I remember reading an article written by Machine saying that people try to compete too early. If you really feel youre ready then by all means go for it, but dont jump in just to get on a stage. Rcrott mentions some good points to look at here....
IronMan360
06-13-07, 4:21 pm
Mon
Chest:
Bench press - 5 sets, 5 reps
Flat bench flies - 5 sets, 10-15 reps
Incline bench press - 5 sets, 10-12 reps
Incline bench flies – 4 sets, 10-15 reps
Calves:
Standing calf raises -4 sets, 10 reps
Seated calf raises - 4 sets, 15 reps
30 Mins Cardio AM and 30 Mins PM
ABS
Tues
Back:
Reverse Rows - 4 sets, 10 reps
Seated pulley rows - 6 sets, 10-15 reps(super setted with)
Pulldowns - 6 sets, 10-15 reps
One-arm dumbbell rows - 5 sets, 10-15 reps
Deadlifts - 6 sets( Ascending weight ), 10, 8, 6, 4, 2, 1
30 Mins Cardio AM and 30 Mins PM
ABS
Weds
Shoulders:
Seated barbell presses - 6 sets, 10-12 reps
Lateral raises (standing) - 6 sets, 10-12 reps
Rear-delt lateral raises - 5 sets, 10-12 reps
Barbell Shrugs - 4 sets, 10 reps
Dumbell Shrugs - 4 sets, 10 reps
30 Mins Cardio AM and 30 Mins PM
ABS
Thurs
Bis and Tris:
Barbell curls - 6 sets, 6-10 reps
Seated dumbbell curls - 6 sets, 6-10 reps
Dumbbell concentration curls - 6 sets, 6-10 reps
Skull Crushers - 4 sets 10 reps (Hypersetted with
Close grip Bench Press - 4 sets 10 reps
Dips - 4 sets 10 reps)
Pushdowns - 4 sets 12 reps
30 Mins Cardio AM and 30 Mins PM
ABS
Fri
Legs:
Squats - 6 sets, 8-12 reps
Leg presses - 6 sets, 8-12 reps
Leg extensions - 6 sets, 12-15 reps
Leg curls - 6 sets, 10-12 reps
30 Mins Cardio AM and 30 Mins PM
ABS
IronMan360
06-13-07, 4:23 pm
Last year i lost 61lbs and am trying to cut another 15 for the 6 pack. My stats are as follows:
Height: 5'7"
Weight:156lbs
Body Fat: 16.7-19.0 depending on day/H2O intake day before
Goal: 140lbs at 8% or less body fat
Long Term Goal: Bulk back up after school starts to 160lbs at 10%bf
My diet is as follows... i will be following a Calorie Rotation 13 week diet.
Carb Rotation:
Mon - Low
Tues - Med
Wed - Hi
Thur - Low
Fri - Hi
Sat - Med
Sun - Low
Low Carb Day
Breakfast:
3/4 servings of Oatmeal 110calories
25 grams of Whey Protein 120 calories
Two Glasses Of Water
total: 230 calories, 28 grams of quality protein
One hour before your workout drink 2-3 tall glasses of water.
workout ( This is what its all about, so give me 200 percent effort! )
meal two post workout meal
24 grams of Whey Protein 120 calories
1 cup of milk 80 calories
Multi-Vitamin
Calcium Tablet
Vitamin C
Electrolyte Mix
Total: 200 calories, 32 grams of protein
meal three
½ a baked or steamed sweet potato cooked with Olive Oil 110 calories
small tossed green salad with Flax seed Oil 10 calories
broiled chicken breast 200 calories
two tall glasses of water
total 260 calories, 50 grams of protein
meal Four:
Baked Cod 200 calories
One heaping Spoonful of a mixture of Flax Seed Oil (10 calories), A glass of water
total: 350 calories, 40 grams of quality protein
Meal Five
Baked Cod 200 calories
steamed Spinach - 100 calories
glass of ice water
total 210 calories, 50 grams of protein
Meal Six
30 grams of Cottage Cheese - 150 calories
Steamed Spinach - 50 calories
A glass of water
total: 200 calories - 30 grams of quality protein
Total is 1350 calories and 221 grams of protein!
On the high carb days, i increas calories and add more yams or oatmeal to the last 3 meals. I might also add in milk. But usually on high carb days, my calories are at 1850.
IronMan360
06-13-07, 8:16 pm
Error on last post my body fat is at 14.9% not 16-19....
do you have any pix? what sorts of weight #s are you puttin up?? have you ever worked with a posing coach, or do you plan on "winging it"?
IronMan360
06-13-07, 8:33 pm
I met a few people from my gym that body builders and am gonna ask them for help with posing.
Bench - 185lbs
Squat - 225lbs
do you have any pictures.? and in all honesty, find someone that has actually BEEN in a few shows to help with the posing.
definitely get pix so we can give you some solid advice/criticism
hey man you look like you have everything down solid. Im 18 too, been training for a long time, been "mock" contest dieting and honestly bro, i'd think of that before stepping on stage. pick a date 16 weeks out, diet like you would for a contest. see if your mentally prepaired, if you have the balls to do it, and most importantly, see how things go (carb rotation, water/sodium levels).
in the end if you do decide to compete now, then more power to you, im behind you 100% and if you ever have questions feel free to PM me. Just heed the advice, don't rush into it. Like i said, i've been doing this for a while, and i feel no where ready to step on stage.
IronMan360
06-13-07, 8:40 pm
Okay i will... We are moving right now so it may be a few weeks before i can post pics...
IronMan360
06-13-07, 8:44 pm
The comp will not be till beginning of Nov.
wait, the show is in the beginning of Nov? have you started getting your Contest Diet down on paper so you know what you have to look forward to??
IronMan360
06-13-07, 9:34 pm
Yeah i have started... I was thinking about carb cycling. I was wanting to know i should continue to cut to about 10% body fat for the next month then bulk and start my pre-contest diet...
mjsef88
06-13-07, 10:06 pm
Yeah i have started... I was thinking about carb cycling. I was wanting to know i should continue to cut to about 10% body fat for the next month then bulk and start my pre-contest diet...
A word about carb cycling...
its not for the feint of heart. Low/No carb days are killer. I feel like a zombie, but the trick to those days is to soldier on with your life. i strongly sugguest that you ease into it. maybe take 3 weeks on a basic cycle.
Sun-medium
Mon-medium
Tues-low
Wed-high
Thurs-low
Fri-medium
Sat-high
dont feel discouraged if cycling in general doesn't give you the results. "Different strokes for different folks" try it, if it works, great, use more advanced tactics, if it doesnt, then try something else. find what works.
IronMan360
06-13-07, 10:12 pm
Cool thanks for the advice but i am currently carb cycling right now and am losing weight at a good pace.... so it is just melting off. In about a month i will be at about 10% or less bf.
Cool thanks for the advice but i am currently carb cycling right now and am losing weight at a good pace.... so it is just melting off. In about a month i will be at about 10% or less bf.
well thats good news man, glad it works for you. keep me updated on your progress.