First contest April 6,2013 advice for a newb
- 02-17-2013, 12:36 AM
First contest April 6,2013 advice for a newb
Hello AM family
Just wanted to talk to some experienced bodybuilders about contest prep, lil tips,tanning, etc. Now a little on me. I started my contest prep 16-17 weeks out I was around 213-215 pounds at about 5'11 a little taller but not six foot. I was under 10% for all my offseason. I've tried to make sure I haven't lost more for .5-1 pound per week. Fat losses and no muscle losses. I'm currently 6 weeks and 6 days out and am at around 198 not exactly sure, I had to switch scales mid-prep.
Starting after 8 weeks out I began to carb cycle and found its really tricked my body and metabolism into burning more fat and getting more out of each cardio session.
I'm looking for just other people's tips on some of the small things as we approach our finally competition date .
Ill make sure to keep everyone updated and around 4 weeks out maybe start posting pictures and such. My sodium intake is really high to just help bring in extra water and stay fuller during the dieting. I usually never use salt or sodium so right now I'm holding a solid amount of water.
Any tips or suggestions would be great guys. Ill make sure to keep up with the updates daily and stuff.
- 02-17-2013, 09:54 PM
Practice your posing non-stop. On your time off, in between sets at the gym, after you session is done at the gym or days of just posing. You should be hitting the shots hard too and going through full quarters and mandatories as if you were up on stage. If done correctly...you should definitely break a sweat.
If you have a camera, set it up to take pictures of each shot and look them over or have someone with a good eye look them over and critique you. A video camera is great too so you can see how well you transition from one shot to another.
Another thing you could do is stand in front of the mirror, close your eyes, hit a pose and then open your eyes and see how it looks. The idea is that you won't have a mirror on stage, so you'll have to go by feel and experience when hitting your shots.
Go attend some shows if you haven't already so you can see what it is all about.
Don't drop your guard out on stage. What I mean is, from the second you walk out there, all eyes are on you! So remember this and give them the best you have to look at. When you're hitting a front double bi and then the call a front lat spread or say relax before calling the fls, don't completely deflate and then move in to your next pose. You should always stay full and looking your largest/best...don't drop your guard!
Smile, look like you're having fun, make eye contact with the judges, showcase your mandatories turning slightly from left to right so all the judges can get a good look at you.
Get everything well ahead of time meaning, your card, your trunks, your tanner, oils, etc etc etc so this way you're not running around last minute or even worse, not able to get something in time that you may need.Jimmy Robinson
02-18-2013, 03:25 AM
Thank you, extremely helpful response . Now how long so you or would you recommend holding and practicing holding each pose ? I've been trying to aim for 2-4 seconds as hard and as tight as possible. Also which type of tanning product would work best for a lighter skin black guy?
02-18-2013, 07:47 PM
Simply put...the longer the better. You could be the only guy out there and rushed through the poses but, you should practice as though the field will be deep and competition strong. If you're posing for 5 seconds, another guy could be practicing posing for 7 seconds and be able to hold his shots better and longer. If the judges want to work your class or are having a hard time scoring the class, you will thank yourself for all of the posing practive you have done as you will be the only one not shaking like a leaf. Posing is commonly one of the most overlooked pieces of the puzzle. It is just about everything...if you can't pose and present your physique the way it's meant to be, than you wont display your best image to the judges.
I would start with ProTan and maybe do 2-4 coats. Finding the right tanning product can change from person to person. Some people love protan and I like a mix of protan and then jantana.
02-18-2013, 08:05 PM
Alright thanks for all the help . Anyone one else is also welcome to give suggestions and tips as well it's all very welcomed and appreciated .
02-22-2013, 09:23 PM
Officially six weeks out this Saturday. I have been carb cycling since 8 weeks out Monday -100g
Tuesday-100 Wednesday-50 Thursday-50 Friday (carb up )-225-250 Saturday-50 Sunday -0. I've noticed some good gains in the fat loss from doing this so far. Starting this Saturday 2/23 I will be adding a little more cardio each morning and the mornings I'm doing the higher amount of cardio waking up around 5am to shock the body. Also will begin taking a fat burner and cutting down on the sodium as to make sure the weight I'm losing in from fat cell and not just moving around water. I'm posing everyday in between sets and quickly after. Also added in salads to get some veggies and help get fiber in my diet while making my body think its full. Protein sources starting Sunday will be chicken 3x, egg whites x1, and fish x1 with two whey isolate mixed with a casein shake. Overall 7 meals every 2-2:30 hours. Carbs getting in before lift and maybe 25 grams post besides carb up days.
02-24-2013, 08:50 AM
you should drop som weight pretty fat cycling carbs that low. how is it affecting you performance in the gym. I usually wait till two weeks out before I get that low. I am showing a week behind you, currently taking in 200-250-300 carbs and cardio 4 times a week. Down 11 lbs have about 7 or 8 more to go before water.
Good luck and keep us posted.
Jimmy gave you some really good advice. Posing is so important.
As far as tanning goes, I alway like professional if they are offering it at the show.
Formutech Nutrition Rep --------------Team IronClad Physiques!!!
www.formutechnutrition.com------------------ NPC Competitor
02-24-2013, 10:00 AM
No the low carbs aren't affecting my lifting actually I'm still putting up pretty good weights with perfect form and everything. The key for me is knowing when to take in my carbs (pre workout and post) usually. As far as tanning well I'm black well technically mixed but I'm darker than 1/2 and 1/2 so I think using a few coats of pro tan will help me come in Akon dark lol . I have an ex professional doing my coats so they will be very even . The only down side to the low carbs just under six weeks out is I am pretty tired after my workouts and pretty irritated all the time lol.
02-24-2013, 12:38 PM
02-24-2013, 12:48 PM
I'm a huge fan of it. Especially the carb up days haha. Just a little update for all you following me this week I'm under six weeks out and I will be using over rice cakes and oats for all my carbs . Seeing if there's a different in my body from using sweet potatoes. What my body looks better with and what I carb up better with . Heard rice cakes can really tighten you up, not sure the science maybe the lack of any water and just pure rice . Will keep ya posted ! Any questions feel free to ask or any tips.
02-25-2013, 06:42 PM
LilTank, what comp are you training for? I'm currently training for the April 6th NPC New York Metropolitans Men's physique
02-25-2013, 06:49 PM
02-25-2013, 06:51 PM
Good luck man. I'm right there with you. 1st comp here. Definitely watch as many YouTube videos from other local shows and look at pictures to see what the judges may be looking for.
02-25-2013, 06:52 PM
Update for all you following me. Had my first meeting with my posing coach this Sunday. Learned a lot of stuff I didn't know , thank God for this guy. Really is helping me bring out my strong spots and even cover up my weak spots. Will post some pictures sometime in the next few weeks after a zero carb day to show how I'm doing for the contest. Also good news, coach said I look great for six weeks out for my first contest so clearly I'm doing stuff right. Best news I got all week.
02-25-2013, 06:53 PM
02-25-2013, 06:57 PM
Will do...since i am going into the men's physique division it all depends who shows up...I'm going into one of the biggest local/regional shows as my first show.
02-25-2013, 06:58 PM
02-25-2013, 07:32 PM
02-25-2013, 07:36 PM
Thanks man. Physique is getting to be big now so all comps especially national qualifiers are going to be huge. I'm only going into national qualifiers. NPC Mr universe comp is my goal then 2014 NPC USA's
02-25-2013, 07:51 PM
02-25-2013, 07:55 PM
Man that's a big goal. Good luck. Get big stay big and be a shredded freak. Physique is taking all the supplement gigs but it'll still be a side show at the Olympia for at least 2 years
02-25-2013, 08:18 PM
02-25-2013, 08:24 PM
From a year ago I went from 165-215 this last offseason and I was leaner than I ever was stayed under 9.5% body fat the entire bulking process. My goal for this next year after my contest so starting in May would be to get to 245 still under 10%. Then maybe push for 255 slowly. And as my muscles mature gaining the weight should get better so idk we will see. Ill have lots of blogs up during that time so you'll have to make sure to follow the journey man.
02-25-2013, 08:25 PM
Bodybuilding will definitely have the prize money but physique will take the modeling and magazine gigs. More appealing to the average reader. Both have their place in bodybuilding and competition.
02-25-2013, 08:29 PM
Wow that's some serious gains. Keep it up. Aim for junior nationals in chicago then nationals or usa's. My buddy is training for junior nationals in june right now coming in as a heavyweight. I'm currently light for a physique competitor at 5'9.5" and 172.2 @ 4.56% body fat. Checked this morning. Will get it down around 4.0-4.25% prior to peak week.
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