Life long natural bodybuilder, first show

[rockme]

Been training natural 14 years now. Decided to do first show. Any tips are greatly appreciated. The show I'm doing is natural as well.

 

[rockme]

5'8"... 175 lbs....12 weeks out... Diet thus far has been 350 g carbs, 210 g protein, 60 g fat. Will now do 300 g carbs, 222 g protein, 60 g fat for the next 2 weeks.

 

[owlicks]

Good size & proportions for natty. I'm afraid the chest will fade away a bit as the bf goes down, but all in all I think you'll do well if you lean up for the show! Nice work! What is your cal intake?

 

[rockme]

For the last 5 months, it's been 2800 kcal. For the next two weeks, I will be taking in 2650 kcal.

 

[rockme]

Question for seasoned competitors: do you include protein from oatmeal and broccoli in overall protein count? I never have. What about carbs from broccoli? I was told to treat that like free food come contest time

 

[uvawahoowa]

Question for seasoned competitors: do you include protein from oatmeal and broccoli in overall protein count? I never have. What about carbs from broccoli? I was told to treat that like free food come contest time

Yes, I am not as concerned with protein but I absolutely consider carb intake from veggie sources as my carb intake is significantly lower than my protein intake

 

[f1ghter33]

View attachment 59210

5'8"... 175 lbs....12 weeks out... Diet thus far has been 350 g carbs, 210 g protein, 60 g fat. Will now do 300 g carbs, 222 g protein, 60 g fat for the next 2 weeks.

coool !!!

 

[rockme]

Yes, I am not as concerned with protein but I absolutely consider carb intake from veggie sources as my carb intake is significantly lower than my protein intake

Cool. I am including protein from grains and veggies as well as carbs and protein from veggies in my overall caloric count henceforth. My daily protein consumption will be higher now, as I obviously am not sacrificing animal proteins for vegetable/grain based protein. Starchy carbs will be lower now since carb count will include vegetables. Starting yesterday for the next 2 weeks it is 300 g carbs, 245 g protein, 60 g fat

 

[uvawahoowa]

Cool. I am including protein from grains and veggies as well as carbs and protein from veggies in my overall caloric count henceforth. My daily protein consumption will be higher now, as I obviously am not sacrificing animal proteins for vegetable/grain based protein. Starchy carbs will be lower now since carb count will include vegetables. Starting yesterday for the next 2 weeks it is 300 g carbs, 245 g protein, 60 g fat

Sounds good, that's the way I do it. How many weeks out are you?

 

[rockme]

Sounds good, that's the way I do it. How many weeks out are you?

I am 12 weeks out

 

[P094743]

What does your last meal of the day look like?

 

[rockme]

What does your last meal of the day look like?

1 cup oats, 1/2 cup cottage cheese, 1 scoop whey, ice, water. All in blender

 

[aceroni]

what are your macros like?
As of right now i'd say you should be fairly lean in 12 weeks- granted you devote yourself to your diet / cardio / fatloss plan..
As far as body- Id suggest focusing more on INCLINE benching, and those legs / calves. probably start training your legs 2x / week.

EDIT: sorry i'm retarted, saw your macros..
what does your daily meal plan look like??
id even suggest cutting a few cals in carbs (especially 12 weeks out, and maybe doing 80g or so fat and the rest in pro

 

[uvawahoowa]

1 cup oats, 1/2 cup cottage cheese, 1 scoop whey, ice, water. All in blender

Tbh you look mad lean for a natty dude eating 300g carbs/day. Your diet must be pretty clean and training in check. Well done

 

[rockme]

People are usually surprised I maintain the leanness that I do at such a high carb intake. But my carbs are clean and the fat intake as you see is low. So it's not too surprising to me.

 

[P094743]

You look good for 12 weeks out. What is your strategy for diet change over the next few weeks...if any?

 

[rockme]

You look good for 12 weeks out. What is your strategy for diet change over the next few weeks...if any?

I will subtract 50 g carbs and add 10-15 g of protein on a bi weekly basis until I am 2 weeks out. At that point I should be around 300 g protein, and 50 g carbs from cruciferous vegetables and postworkout glucose.

 

[aceroni]

you're taking sugar in post workout??...
sugar makes you fat dude. you should do a low gi carb post workout. just sayin.

 

[uvawahoowa]

you're taking sugar in post workout??...
sugar makes you fat dude. you should do a low gi carb post workout. just sayin.

Wtf are you talking about? I wouldn't take in sugar precomp, but that's just stupid to say it will make you fat especially pwo during a cut

 

[rockme]

you're taking sugar in post workout??...
sugar makes you fat dude. you should do a low gi carb post workout. just sayin.

The last four weeks I will play it by ear as far as the glucose goes. It will not make me fat though, that's for sure. I know my body well, and it usually just incinerates my postworkout ****tail. At this point I'm doing 35 g glucose and 25 g WPI in my pwo shake, and I plan on doing that until four weeks out at the latest... But you are not the first person to bring this up. It is something I probably will omit four weeks out. Maybe just have a potatoe and scoop of whey. Any competitors care to chime in on what they have immediately pw at four weeks out and under?

 

[aceroni]

I cut my protein at about 4 weeks out. I cut my dextrose as soon as i began dieting (been a natural competitor for about ~4 years now, 3 years ago did 3 shows, this past fall did 2 shows.)
For my post workout, (if i was having carbs) I would do a sweet potato and some chicken breast, or if i was training later in the day and i had already consumed my carbs for the day i would end up having tilapia and spinach + olive oil.. very boring, and very unoriginal, i know.
i got peeled tho.

 

[rockme]

I cut my protein at about 4 weeks out. I cut my dextrose as soon as i began dieting (been a natural competitor for about ~4 years now, 3 years ago did 3 shows, this past fall did 2 shows.)
For my post workout, (if i was having carbs) I would do a sweet potato and some chicken breast, or if i was training later in the day and i had already consumed my carbs for the day i would end up having tilapia and spinach + olive oil.. very boring, and very unoriginal, i know.
i got peeled tho.

Interesting. These are things I will consider.

I also decided to do a show sooner than the one I originally planned for Sept 1. This show is Aug 11. I have some personal stuff to address late August, and I have a feeling it could thwart my bodybuilding. The Aug 11 show is also a very basic natural show, so it's perfect. The only thing is, now I am 9 weeks out instead of 12. I can get ripped in nine weeks.

My modified diet plan to adjust to the new time frame is such:
9 weeks out... 300 g. carbs, 245 g protein, 60 g. fat
8 weeks out... 250 g. carbs, 257 g protein, 60 g. fat
7 weeks out... 200 g carbs, 271 g protein, 60 g fat
6 weeks out... 150 g carbs, 283 g protein, 60 g fat
5 weeks out... 125 g carbs, 290 g protein, 60 g fat
4 weeks out... 100 g carbs, 300 g protein, 60 g fat
3 weeks out... same as above
2 weeks out... same as above
8 days out... 50 g carbs, 300 g protein, 60 g fat
3 days out... 350 g carbs, 210 g protein, 60 g fat
2 days out... 525 g carbs, 185 g protein, 60 g fat

I also plan on having a high carb day once a week to prevent a metabolic stalemate. On this day, it will be 350 g carbs, 210 g protein, 60 g fat

This is my first time doing this guys, so any critiques/suggestions are more than welcomed

 

[uvawahoowa]

Interesting. These are things I will consider.

I also decided to do a show sooner than the one I originally planned for Sept 1. This show is Aug 11. I have some personal stuff to address late August, and I have a feeling it could thwart my bodybuilding. The Aug 11 show is also a very basic natural show, so it's perfect. The only thing is, now I am 9 weeks out instead of 12. I can get ripped in nine weeks.

My modified diet plan to adjust to the new time frame is such:
9 weeks out... 300 g. carbs, 245 g protein, 60 g. fat
8 weeks out... 250 g. carbs, 257 g protein, 60 g. fat
7 weeks out... 200 g carbs, 271 g protein, 60 g fat
6 weeks out... 150 g carbs, 283 g protein, 60 g fat
5 weeks out... 125 g carbs, 290 g protein, 60 g fat
4 weeks out... 100 g carbs, 300 g protein, 60 g fat
3 weeks out... same as above
2 weeks out... same as above
8 days out... 50 g carbs, 300 g protein, 60 g fat
3 days out... 350 g carbs, 210 g protein, 60 g fat
2 days out... 525 g carbs, 185 g protein, 60 g fat

I also plan on having a high carb day once a week to prevent a metabolic stalemate. On this day, it will be 350 g carbs, 210 g protein, 60 g fat

This is my first time doing this guys, so any critiques/suggestions are more than welcomed

How high are you planning on going on your high carb day? IMO if you aren't doing a 525g carb up day during prep I wouldn't go that high during peak week. Also, it is more typical to have a higher carb day immediately after your carb deplete and then taper from there, it is more efficient at loading glycogen stores. Also, imo there is no need to carb up more than 2 days out, so much more chance of spilling over unless you are frontloading carbs like layne Norton suggests

 

[uvawahoowa]

How high are you planning on going on your high carb day? IMO if you aren't doing a 525g carb up day during prep I wouldn't go that high during peak week. Also, it is more typical to have a higher carb day immediately after your carb deplete and then taper from there, it is more efficient at loading glycogen stores. Also, imo there is no need to carb up more than 2 days out, so much more chance of spilling over unless you are frontloading carbs like layne Norton suggests

Also, 5 days of depleting is overkill I think...you don't want to over deplete it will produce negative results...

 

[uvawahoowa]

I cut my protein at about 4 weeks out. I cut my dextrose as soon as i began dieting (been a natural competitor for about ~4 years now, 3 years ago did 3 shows, this past fall did 2 shows.)
For my post workout, (if i was having carbs) I would do a sweet potato and some chicken breast, or if i was training later in the day and i had already consumed my carbs for the day i would end up having tilapia and spinach + olive oil.. very boring, and very unoriginal, i know.
i got peeled tho.

I do this exactly except w/ white potato instead of sweet potato

 

[rockme]

Also, 5 days of depleting is overkill I think...you don't want to over deplete it will produce negative results...

True. I meant to say I will be depleting for four days, not five.
4 days out... 350 g carbs
3 days out... 525 g carbs
2 days out... monitor; probably 300 g or so
showtime... Not sure how to eat on contest day yet

 

[uvawahoowa]

True. I meant to say I will be depleting for four days, not five.
4 days out... 350 g carbs
3 days out... 525 g carbs
2 days out... monitor; probably 300 g or so
showtime... Not sure how to eat on contest day yet

Normally your first day is your highest carb day, so typically it'd go 525g then 350g then 300 g. Unless you have specifically tried this way before after depleting.

 

[rockme]

Tomorrow I drop down to 260 g carbs from 300. I will be 8 weeks out. I'm a little confused as to when I should be omitting the sugar pre and post workout. I'm also still eating cottage cheese. This should be eliminated soon too huh?

 

[uvawahoowa]

Tomorrow I drop down to 260 g carbs from 300. I will be 8 weeks out. I'm a little confused as to when I should be omitting the sugar pre and post workout. I'm also still eating cottage cheese. This should be eliminated soon too huh?

ASAP I would say...but it depends pb how close you are to being ready. I cut that stuff out at the beginning of my prep

 

[aceroni]

cut out the cottage cheese and sugars immediately. you want to be STAGE ripped. not lean braaaaaaaaaah

 

[rockme]

About 7.5 weeks out. Keeping carbs on the high side still (260 g/ day). But that is down from 350/day. Been consulting with some natural bbuilders, and was advised to slowly bring carbs down like I'm doing.

 

[bashman]

Wow, still looking full and keeping size. Keep at it pal, will be following along...

 

[rockme]

I'm going to have a higher carb day once a week from now on. I'm thinking 2.5-3 grams / lb of bodyweight. So 430 -500 g carbs. In this day I will reduce protein to 1 g / lb of bodyweight.

 

[uvawahoowa]

I'm going to have a higher carb day once a week from now on. I'm thinking 2.5-3 grams / lb of bodyweight. So 430 -500 g carbs. In this day I will reduce protein to 1 g / lb of bodyweight.

Sounds good, but most likely unnecessary until later in prep when you're lower in carbs and glycogen stores are more depleted. If you spill it will just be stored as fat and make prep harder. Make sure you work out the macros ahead of time

 

[miniarnold]

Rockme, i feel you are being a tad misguided here, there is no hard and fast rules for someone to be comp ready everyone is a little different when it comes to this, be careful who you listen to and it really is not needed to be complicated and confusing

Good luck

 

[rockme]

Rockme, i feel you are being a tad misguided here, there is no hard and fast rules for someone to be comp ready everyone is a little different when it comes to this, be careful who you listen to and it really is not needed to be complicated and confusing

Good luck

I feel like my body is lulling at the moment. I also feel like I'm a touch flat. I dont plan on consuming garbage carbs when this is done. It will all be from oats, yams, cream of wheat, brown rice. It's funny because I've been dragging arse late lately, at 260 g carbs/day... A little apprehensive about how I will feel when I get really low

 

[aceroni]

Dude, no offense, but you started your prep at somewhat high bodyfat.. You're GOING to be flat. You're cutting for a show, not the beach. Keep that in mind when you plan on going and eating 500g carbs a day..

 

[uvawahoowa]

I feel like my body is lulling at the moment. I also feel like I'm a touch flat. I dont plan on consuming garbage carbs when this is done. It will all be from oats, yams, cream of wheat, brown rice. It's funny because I've been dragging arse late lately, at 260 g carbs/day... A little apprehensive about how I will feel when I get really low

Poster above is right in that it is very normal to feel like you look flat during prep. Especially the further away from your refeed days you get. You should do your best to get used to it, this is what will make the carb up days work, and you'll go back to being full again after carbing up.

For reference, my refeed days were at 500g once per week, but I was at 80-90g carbs/day during the week which allowed the large carb up to work. And I am 6'2...so just keep that in mind as you cut.

Are you doing HIIT for your cardio?

I would take issue with the above poster saying that you were at too high bf when you started, IMO

 

[rockme]

Should I not be doing a refeed day at this point in prep?

 

[rockme]

Poster above is right in that it is very normal to feel like you look flat during prep. Especially the further away from your refeed days you get. You should do your best to get used to it, this is what will make the carb up days work, and you'll go back to being full again after carbing up.

For reference, my refeed days were at 500g once per week, but I was at 80-90g carbs/day during the week which allowed the large carb up to work. And I am 6'2...so just keep that in mind as you cut.

Are you doing HIIT for your cardio?

I would take issue with the above poster saying that you were at too high bf when you started, IMO

500 is too much for sure. Cardio is 4xwk at 25 min HIIT. That will increase to 5xwk at 35 min soon. Did you have a refeed day at 7 weeks out, or at the very least a higher calorie day to prevent metabolic stagnation?

 

[uvawahoowa]

500 is too much for sure. Cardio is 4xwk at 25 min HIIT. That will increase to 5xwk at 35 min soon. Did you have a refeed day at 7 weeks out, or at the very least a higher calorie day to prevent metabolic stagnation?

Yes, I had Saturday as my refeed day from 12 weeks out (out of a 16 week prep), which was also my leg day so I could use up some of that glycogen to prevent spilling and fat storage. I started at 300g and as my carbs dropped during the week it gradually increased to 500g.

 

[rockme]

Yes, I had Saturday as my refeed day from 12 weeks out (out of a 16 week prep), which was also my leg day so I could use up some of that glycogen to prevent spilling and fat storage. I started at 300g and as my carbs dropped during the week it gradually increased to 500g.

Did you allow for sweeter, faster carbs on your refeed day? Or was it all slow digesting carbs?

 

[uvawahoowa]

Did you allow for sweeter, faster carbs on your refeed day? Or was it all slow digesting carbs?

Almost all slow digesting...50 from green veggies (asparagus, broccoli, spinach, etc), 350g sweet potatoes, 100g white potatoes post workout

 

[JRob23]

If I may add in my thoughts in regards to the picture you posted, bring your legs closer together. When flexing, you want the adductors to just about be touching to create the illusion of larger legs.

 

[uvawahoowa]

If I may add in my thoughts in regards to the picture you posted, bring your legs closer together. When flexing, you want the adductors to just about be touching to create the illusion of larger legs.

This is good advice

 

[aceroni]

Poster above is right in that it is very normal to feel like you look flat during prep. Especially the further away from your refeed days you get. You should do your best to get used to it, this is what will make the carb up days work, and you'll go back to being full again after carbing up.

For reference, my refeed days were at 500g once per week, but I was at 80-90g carbs/day during the week which allowed the large carb up to work. And I am 6'2...so just keep that in mind as you cut.

Are you doing HIIT for your cardio?

I would take issue with the above poster saying that you were at too high bf when you started, IMO

Read my post bud. I never said he was TOO high of BF. I simply said by starting at a (kind of) high BF%, You're going to have to feel flat during your prep... It's prepping for a show.. Judging by his original picture i'd say between (12-14%).. I'm not saying that is TOO fat, I'm simply saying the man has some weight to lose. That's All.

@OP
You're coming along well brother, Keep it up..
Visibly leaner everywhere.

...
Even after my refeed (1lb sweet potatoes last meal of the day) i woke up the next day flat. Sure, more full than the previous day, but nowhere near SHOW day full. or off season full.
Not trying to be negative / attack anyone at all, just throwing in my 2 cents is all. peace brother