Planning to compete next spring, starting to train now.
- 07-06-2010, 05:44 PM
Planning to compete next spring, starting to train now.
I'm thinking about doing a competition next spring and I was hoping to get some insight from people who have done them before. I am 28 years old, 5'3" and about 150lbs. I bulk up pretty good because of my height. I walk around comfortably at about 14-16%bf without eating clean. I did a calendar at work last year and had alot of fun dieting and training for it. The plan for right now is to spend the rest of this year trying to add mass and start dieting after the new year for a spring show. That gives me about 6 months to bulk up. I know this is not alot of time, but I think I can make some good gains. I think ideally I would compete around 135lbs, but I guess we'll see.
If anyone has any suggestions regarding training splits, dieting, supplements, etc please let me know.
- 07-12-2010, 10:15 PM
- 07-13-2010, 09:07 AM
I have an appointment with a trainer on saturday. He competes and has won some local shows. He said he is confident we can add 15 lbs before we start to diet. My only issue is that I can't do alot of supplements bc of my job. I hope this doesn't screw me when it comes to my competition at my weight class. When it comes down to it I am competing against myself, and am using the contest as motivation to get in the best shape I have ever been in. Once I go over a plan with the trainer I will post it up here so you guys can let me know what you think.
08-10-2010, 10:00 PM
Go for it man but what you really need to focus on during this "Bulk" is gaining muscle and not alot of fat to get to your desired competition weight. When you start your cut for your show you only want to lose around 1 to 1/2 pounds per week so if your goal is to hit a certain weight stick to a good meal plan in the off season and get quality muscle gains. Good luck man.
08-20-2010, 08:53 PM
I just did my 2nd show. I did cardio on stepmill in the am, and trained after work.
Day 1 Chest, calves, abs
Day 2 Back, hams
Day 3 Delts, trapz
Day 4 Legs
Day 5 arms
I had duty once every 6 days due to being in the navy.
I cycled carbs doing 3 low days, 2 no days, and 2 high days, but next time I will do all low carb and one refeed day.
I trained with a partner when I could. I would recommend having someone teach you a posing routine. Its my weakpoint for now. It wont be again.
Practice posing after each workout, to get used to it. Do all your quarter turns and manditory poses. I carb depleted by wed, and began cutting water and carbing up thursday. I drank 1/2 gallon thursday and sips friday. I only used sea salt on all my food
Your body will tell you what It can tolerate food wise.
I exfoliated and shaved Friday morning before the show, and applied pro tan friday. I had my friend apply dream tan and oil before going on stage. Get 2 pairs of posing trunks too. Wear black to the show, and bring wipes, towels, food, cash, your music on CD, GATORADE, candy, redwine, and coke. Good luck bro. Hit me up for advice if you want.
08-23-2010, 04:25 PM
Awesome thanks for the responses! I am aiming to compete in April because I want to do this trip to DC in May that I normally do. This gives me about 4 1/2 months more before diet. I am 157 lbs right now at 5'3". I am like 16% bf though which is high for me. I will see how the next few months go, and If necessary I will wait til September to compete ans start my diet after DC. I just want to make quality gains and not just puff up. That way I will keep more through the diet. note, I am only using a preworkout w/ creatine (NO Shotgun). about 200 to 225 grams of protein, and extra amino supps. I have not used any steroids or prohormones. I am uneducated on that stuff and would not know what to do as far as my goals. I don't want to be like those kids that do stuff just to do stuff.
08-27-2010, 08:56 PM
True, dont use anything hormonal for your first show. Its best to do a show first and then get into that stuff. If the trip is more important do that first. Contest prep takes dedication, focus, time, and motivation to the tenth power. Its nerve racking, but fun, and a helluva ride. The journey is one youll never forget.
Use BCAA'S before cardio, and during training. You can buy them plain and mix them with crystal light or gatorade if you can use the carbs.
Use only whey isolate if you can afford it during prep. Its cleaner and loaded with good stuff.
Make sure you get enough vitamins, minerals during prep to keep your immune system up, and prevent dehydration.
Make your food for the next day in advance, measure the meat portions, and take them in a cooler with ice packs. I used a cooler I got from target for 18 bucks and its lasted me a while. Its roomy too. You can put premade shakes in there too. This way youll prevent missing meals. Time for me to go. Take care
08-30-2010, 05:44 PM
Awesome thanks alot. I have been pretty good about cooking in advance. The only thing I have not begun yet is weiging my portions out. I imagine once I start that, and start eating religiously on time I will notice a big difference. I just picked up an amino supp from VPX for during training. I like it alot, but I may try and find it plain so I can buy in bulk and save $$$. I have been looking into D Aspartic Acid just to keep test levels elevated enough to keep size. I just have to be careful with other options because I am a cop. I am going to a level 3 or 4 show next week so I will get to see what guys in my class will look like. Can't wait!
11-30-2010, 04:33 PM
Been a while. I started training with a partner about 3 months ago, maybe 2. My training has been heavier than ever. I am up about 15lbs since I began this thread. I definitely notice gains in mass, however, my mid section has taken a hit. My diet will start on new years. There is a local guy that charges $500 for 8 week prep. That seems steep, so I will shop around. What should I expect to pay for a prep?
11-30-2010, 04:39 PM
Trainers will, of course, promise you the moon when it comes to getting you to hire them. For your first show, I highly... HIGHLY suggest you simply entrench yourself in research and have fun with it, engaging in trial and error and never veering from the massive body of proven science that exists out there for losing body fat while retaining muscle and save your money for food and supplements (and NPC fees)! After competing for so many years, I realize no one can offer me a better service, than I can!
12-01-2010, 01:23 AM
I found a contest prep writeup for diet/nutrition up to contest, I think it was from the Scivation site and it was a free download.
I def think the final 2-3 weeks are the most challenging, just stay focused it's a great and fulfilling journey!
12-02-2010, 09:12 AM
Yes, use the Scivation DIET as a guideline. It looks good. I checked it out. I have used a friend and fellow bodybuilder to check myself, and give advice. I would focus more on learning your manditory poses, and a routine second. Prejudging is everything. You want to try your best to look great on show day. However, we will cover that later on. Dont worry bro, my midsection has taken a hit too. I will burn it, and you will too. I am using D Aspartic too. 3 gm daily. I take it with 2 other natural test boosters. Good stuff.
12-03-2010, 03:19 PM
Awesome, thanks guys. I have been using the D-aspartic in bulk powder from nutraplanet. It's like $12. Pretty cheap and I think it works bc I have boners all the time lol. Anyway, I am going to check up on that scivation diet. Anything that saves money. I hate to shoot my $ wad for a $15 trophy ya know.
12-05-2010, 11:37 AM
12-05-2010, 11:39 AM
At any rate... I just ordered 3 Test Force 2 containers a few days ago... will be here tomorrow.
12-06-2010, 09:04 AM
I also had a boner lastnight. I know this cause I kept waking up due to a late cup of coffee. Bad idea. I like the D Aspartic Acid. It does really work. I am stronger, and am lasting longer in the gym. What fat burner are you planning on taking? I used Animal Cuts.
12-06-2010, 05:30 PM
12-07-2010, 10:45 AM
lol, Good. I am almost done with mine. I had another great workout yesterday. I just need to eat more. Its been a struggle. I am not losing weight or muscle. My physique is changing for the better. I just want to get bigger. I need to step it up a notch. Bam!!!
12-07-2010, 06:13 PM
My 3 Test Force 2's arrived yesterday - I was kind of thrown off by the careless packaging of the product though (the heat seal wasn't snug on the bottle and the cap was EASILY taken off without removing or cracking it), and the 'sealed for your protection' paper on top of the can under the lid was totally disconnected from the container and there was no glue on it. For all I know, I'm paying $2 every time I use it, for Kool Aid powder
12-08-2010, 08:38 AM
12-13-2010, 09:21 PM
They just explained that packaging in the industry could be better and the product, they assured me, never came into the public's hands (so there is NO WAY it was tampered with, right?)
Just to ease my mind, what does everyone's Test Force 2 look and taste like? Thanks!
12-14-2010, 09:13 AM
12-14-2010, 08:13 PM
12-23-2010, 11:56 PM
12-29-2010, 11:36 AM
12-31-2010, 09:04 AM
12-31-2010, 02:59 PM
Cool on the contest. Here's some no BS sources of wisdom for you bro
lyle mcdonald from body recomposition
Martin Berkham from lean gains
jcd from jcd fitness.
Sorry can't link the sites due to rules but search their names on google and you'll find them. They are all on the cutting edge of the science of this sport and don't give you bogus info. Jcd is the simpliest source of info and easiest to read. Lyle is the deepest as he is a scientist.
01-20-2011, 03:39 PM
I am not too internet savvy, so pardon me if I broke rules. Am I not aloud to post links on here? I started a blog with my progress pics and diet and stuff. What are the rules? I posted it before but it's not here anymore?
01-20-2011, 04:07 PM
01-20-2011, 05:48 PM
Not sure where it went, but it is smallraymond. blogspot .com
I spaced the site out, so just copy paste and eliminate the spaces.
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