Life long natural bodybuilder, first show

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    Life long natural bodybuilder, first show


    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.

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    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.
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    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?
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    For the last 5 months, it's been 2800 kcal. For the next two weeks, I will be taking in 2650 kcal.
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    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
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    Quote Originally Posted by 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
    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
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    Quote Originally Posted by rockme View Post
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    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 !!!
    You come in peace, but you go back in pieces
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    Quote Originally Posted by uvawahoowa

    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
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    Quote Originally Posted by rockme

    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?
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    Quote Originally Posted by uvawahoowa

    Sounds good, that's the way I do it. How many weeks out are you?
    I am 12 weeks out
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    What does your last meal of the day look like?
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    Quote Originally Posted by P094743
    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
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    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
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    Quote Originally Posted by rockme

    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
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    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.
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    You look good for 12 weeks out. What is your strategy for diet change over the next few weeks...if any?
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    Quote Originally Posted by P094743 View Post
    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.
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    you're taking sugar in post workout??...
    sugar makes you fat dude. you should do a low gi carb post workout. just sayin.
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    Quote Originally Posted by aceroni
    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
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    Quote Originally Posted by aceroni View Post
    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?
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    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.
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    Quote Originally Posted by aceroni View Post
    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
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    Quote Originally Posted by rockme

    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
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    Quote Originally Posted by 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...
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    Quote Originally Posted by 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.
    I do this exactly except w/ white potato instead of sweet potato
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    Quote Originally Posted by uvawahoowa View Post
    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
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    Quote Originally Posted by rockme

    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.
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    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?
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    Quote Originally Posted by 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?
    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
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    cut out the cottage cheese and sugars immediately. you want to be STAGE ripped. not lean braaaaaaaaaah
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    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.
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    Wow, still looking full and keeping size. Keep at it pal, will be following along...
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    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.
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    Quote Originally Posted by 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.
    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
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    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
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    Quote Originally Posted by miniarnold View Post
    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
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    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..
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    Quote Originally Posted by rockme

    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
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    Should I not be doing a refeed day at this point in prep?
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    Quote Originally Posted by uvawahoowa

    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?
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