1st Contest, plz help.

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  1. 1st Contest, plz help.


    So my first natural bodybuilding contest is next year. April 6 to be exact. I have 8 weeks left of bulking before I do a 4 week transition to cutting for 12 weeks. I currently weigh 195lbs and plan to reach 200lbs by the end of my bulk. When it comes to contest weight, I'm going to shoot for 170lbs by the show. What are some good tips and advice for the rest of my bulk phase, transitioning phase, and cutting phase? Also what are some decent supps and training routines for the cut? Any particular Diets? Ill be posting updates as soon as I can. Thanks for anyone who helps me out.


  2. Your asking for a whole lot of info to answer at once. I've only competed once but am more than willing to help. Skim down thru some of the other threads here first and you can get a lot of info. Then if you are still confused I'll see what I can do. ;-)


    jdg76
    team APPNUT
    "I would rather follow Christ and die to find out their is no God, than to not, and die to find out there is a God."
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  3. Will do man thanks.

  4. I've done a few and I haven't come in lean enough In either. I started my prep nov 1, I'm losing about 35lbs for mine. Also for a ahow in april. If you're doing a natty show I would just cut down now. You can try some things when you're leaner too like dry runs with water intake and sodium. See what you like better.
    supermaz on BB.com

  5. You may want to consider using my PRRS training protocol for your contest. Nothing retains muscle better on a diet.

    h t t p://anabolicminds.com/forum/training-forum/217588-original-power-rep.html
    *CEO BROSER BUILT INTERNATIONAL www.broserbuilt.com*WRITER FOR PLANET MUSCLE/IRONMAN.MUSCLEANDFITNESS.COM*NGA PRO BODYBUILDER*PHYSIQUE TRANSFORMATION ARTIST/CONTEST PREP GURU
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  6. Quote Originally Posted by EBroser View Post
    You may want to consider using my PRRS training protocol for your contest. Nothing retains muscle better on a diet.

    h t t p://anabolicminds.com/forum/training-forum/217588-original-power-rep.html
    ill check that out too. thanks man
    supermaz on BB.com

  7. Quote Originally Posted by mazzaiii View Post
    ill check that out too. thanks man
    This is what I have all my clients use before shows (and most of the year with some modifications).
    *CEO BROSER BUILT INTERNATIONAL www.broserbuilt.com*WRITER FOR PLANET MUSCLE/IRONMAN.MUSCLEANDFITNESS.COM*NGA PRO BODYBUILDER*PHYSIQUE TRANSFORMATION ARTIST/CONTEST PREP GURU

  8. I have had my best gains using the power rep-range shock, highly recommend it !
    Broser Built Athlete www.broserbuilt.com

  9. A couple of things:

    1) Try P/RR/S - It's legit.
    2) 12 weeks is not enough, prep for 16 and don't worry about the scale too much. Do not say to yourself "I want to be 170 on show day" It's a trap. YOu need to get more peeled than you think.
    3) Find someone to help do your prep. Hire a coach or at least find somone that will be an extra set of eyes. It's an overwhelming process. I see so many people try to do it on their own and end up having a bad experience. If you get a good coach it will be easier.
    4) Diet is CRUCIAL. No amount of training is going to make up for a diet that is not spot on.

    & Ask TONS of questions on forums like this. People are here to help!
    PREMIUM NUTRACEUTICALS (PNI) REP/ATHLETE
    BROSER BUILT REP/ATHLETE
    LET ME HELP YOU BY SETTING UP A DIET/TRAINING PROGRAM TO REACH YOUR GOALS! INBOX ME

  10. Quote Originally Posted by hossjob
    A couple of things:

    1) Try P/RR/S - It's legit.
    2) 12 weeks is not enough, prep for 16 and don't worry about the scale too much. Do not say to yourself "I want to be 170 on show day" It's a trap. YOu need to get more peeled than you think.
    3) Find someone to help do your prep. Hire a coach or at least find somone that will be an extra set of eyes. It's an overwhelming process. I see so many people try to do it on their own and end up having a bad experience. If you get a good coach it will be easier.
    4) Diet is CRUCIAL. No amount of training is going to make up for a diet that is not spot on.

    & Ask TONS of questions on forums like this. People are here to help!

    Couldn't agree more with you man.
    supermaz on BB.com

  11. Luke and Hoss are amazing examples of what PRRS can do. In fact, Hoss was the athlete I used in my PRRS DVD.

    w w w.prrsdvd.com
    *CEO BROSER BUILT INTERNATIONAL www.broserbuilt.com*WRITER FOR PLANET MUSCLE/IRONMAN.MUSCLEANDFITNESS.COM*NGA PRO BODYBUILDER*PHYSIQUE TRANSFORMATION ARTIST/CONTEST PREP GURU

  12. Thanks hossjob! I've started cutting last Sunday. I'm seeing progress already. But as the best say preparing for a contest is a marathon not a sprint. I don't have the money to afford a coach but I have a coworker I've been lifting with and he keeps me up. He make sures I don't eat crap and motivates me to get going hard in the gym. Next Sunday I'll post some pics! My macros currently are pretty even 33/33/33.

  13. Not to mention I'm 17weeks 4 days out. Weighing roughly 184.5 lbs.
    Current supplements:
    Pre-workout: Im using up all my free samples I have.
    Post-workout: carnivor w/ aminos, and glutamine.

    I take zma before bed. Also 2 hgh up.
    I take 3 hgh up and one of the free sample fat burner in the morning.

    Next week I start my new BSN stack:
    NO Xplode.
    Cell mass.
    AminoX.
    HyperShred.
    Syntha-6 Isolate.
    Nitrix.
    Thermonex.
    Epozine-o2.

    Other:
    Opti-Men.
    Zma.
    Vit-C.
    Calcium & Magnesium.
    Glucosamine & Chondroitin.
    Hgh Up.

  14. Quote Originally Posted by Aggie2012
    Not to mention I'm 17weeks 4 days out. Weighing roughly 184.5 lbs.
    Current supplements:
    Pre-workout: Im using up all my free samples I have.
    Post-workout: carnivor w/ aminos, and glutamine.

    I take zma before bed. Also 2 hgh up.
    I take 3 hgh up and one of the free sample fat burner in the morning.

    Next week I start my new BSN stack:
    NO Xplode.
    Cell mass.
    AminoX.
    HyperShred.
    Syntha-6 Isolate.
    Nitrix.
    Thermonex.
    Epozine-o2.

    Other:
    Opti-Men.
    Zma.
    Vit-C.
    Calcium & Magnesium.
    Glucosamine & Chondroitin.
    Hgh Up.
    Im not at all a contest bodybuilder bro, but cellmass is pretty sugary, and syntha 6 is quite high calorie for a daily post wo protein. Just a thought brother. Killer products! Just, not something i personally would put on my list for precontest. Amino X watermelon is literally the most delicious supplement in the world. And i hate watermelon lol

  15. If you don't mind me asking, what Post-Workout set up would you use? And would the sugar really matter after an intense workout?

  16. Quote Originally Posted by Aggie2012
    Not to mention I'm 17weeks 4 days out. Weighing roughly 184.5 lbs.
    Current supplements:
    Pre-workout: Im using up all my free samples I have.
    Post-workout: carnivor w/ aminos, and glutamine.

    I take zma before bed. Also 2 hgh up.
    I take 3 hgh up and one of the free sample fat burner in the morning.

    Next week I start my new BSN stack:
    NO Xplode.
    Cell mass.
    AminoX.
    HyperShred.
    Syntha-6 Isolate.
    Nitrix.
    Thermonex.
    Epozine-o2.

    Other:
    Opti-Men.
    Zma.
    Vit-C.
    Calcium & Magnesium.
    Glucosamine & Chondroitin.
    Hgh Up.
    Oh and thermonex, hypershred, and no xplode stacked together is gonna be bad. Full dose of hyper shred and noxplode alone is 900 mg caffeine :/ muchless the thermonex. And people normally have heart problems around 1200, tho i find i can take 1200 with minimal sides.

  17. Quote Originally Posted by Aggie2012
    If you don't mind me asking, what Post-Workout set up would you use? And would the sugar really matter after an intense workout?
    Well it is good after an intense workout yes, but it still matters. The "insulin spike" im assuming youre after can be triggered with just a few grams of plain sugar, and i havent checked cellmass 2.0 but im assuming its probably upwards of 20, which is, considerably more than necessary. But it wont be detrimental. And post workout while in precontest mode, either a beef protein like dymatize primal, cuz that lets u get beef aminos with zero fat, or just like whey gold standard by ON. Super low calorie and fat but still pure whey.

  18. I'm currently using Carnivor by musclemeds, and that's full of amino's itself. I hate to ask again, but for my goal and contest what would you recommend as a full pre-contest stack?
  19. Before Pics.


    I took these October 1st. I started my cut last Sunday. Faces are terrible! Haha but here you go.Name:  117.jpg
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    I'll post current progress pics next sunday!

  20. Quote Originally Posted by Aggie2012
    I took these October 1st. I started my cut last Sunday. Faces are terrible! Haha but here you go.<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=71 334"/><img src="http://anabolicminds.com/forum/attachment.php?attachmentid=71 335"/><img src="http://anabolicminds.com/forum/attachment.php?attachmentid=71 336"/><img src="http://anabolicminds.com/forum/attachment.php?attachmentid=71 337"/><img src="http://anabolicminds.com/forum/attachment.php?attachmentid=71 338"/><img src="http://anabolicminds.com/forum/attachment.php?attachmentid=71 339"/><img src="http://anabolicminds.com/forum/attachment.php?attachmentid=71 340"/><img src="http://anabolicminds.com/forum/attachment.php?attachmentid=71 341"/><img src="http://anabolicminds.com/forum/attachment.php?attachmentid=71 342"/><img src="http://anabolicminds.com/forum/attachment.php?attachmentid=71 343"/>
    I'll post current progress pics next sunday!
    Looks great brother. Youre definitely going in with much more developed legs and calves than most. And thatll give u a huge advantage.

    And as far as precontest natty, just make sure you taper carbs correctly, loads of protein and bcaa to prevent loss, and maybe a fat burner to help with water and calorie burning. Doesnt have to be too complicated bro. Diet should be the super complicated part

  21. I agree. I'm kinda worrying too much about supplements. I should just do what you said. I plan to only buy protein, bcaa's, fat burner, and a pre. I'm still confused on which ones to buy. I've been reading forums all day and talking to people at my gym and no luck.

  22. Quote Originally Posted by Aggie2012
    I agree. I'm kinda worrying too much about supplements. I should just do what you said. I plan to only buy protein, bcaa's, fat burner, and a pre. I'm still confused on which ones to buy. I've been reading forums all day and talking to people at my gym and no luck.
    Fat burner- original oxyelite WORKS. But. Its very stim heavy. Pes alphamine, pes erase pro, lecheek nutrition alpha t2 (throid stimulator), and usplabs compound 20 would be a KILLER leaning and hardening stack. I mean killer. Any one of those products on their own are good. Muchless stacked

  23. I'll have to look them up, when I get off work tonight. I'm excited. I had cardio/ calves/ abs today, it was awesome. I got my conditioning back so I actually enjoyed the stairmaster. I could've done better I think for abs, but I don't want to overtrain them to the point I just have a belly of muscle.

  24. Quote Originally Posted by Aggie2012
    I'll have to look them up, when I get off work tonight. I'm excited. I had cardio/ calves/ abs today, it was awesome. I got my conditioning back so I actually enjoyed the stairmaster. I could've done better I think for abs, but I don't want to overtrain them to the point I just have a belly of muscle.
    Thas definitely possible. But highly unlikely if youre natural. Which i assume you are since youre looking at fat burners instead of steroids that are cutters lol. That ronnie coleman type belly youre referring to is typically indicitave of certain types of steroids, and/or genes. Youd be quite hard pressed to acheive that natty. But thats awesome bro

  25. Haha thanks man!

  26. I decided I'll start logging my info today instead of Sunday. I'm still going to post my current progress pics on Sunday though, as well as my current wait. First off I'll give a run down of everything in general. This is my first contest April 6 2013, NGA Grand Teton Invitational. I weighed myself last Wednesday at 184.5lbs. I would like to cut down to 170 to compete in the middleweight division. My current diet is 35% protein, 35% carbs, and 30% fat. My training schedule looks like this: 2 Days on 1 Day off. Order of muscles worked: Back, Chest, Legs, Delts, and Arms. Yesterday was my day off, today I train chest. I usually lift around 7-9 in the morning, but my last two lifts Back, and Delts I didn't feel I had the drive and focus. I did some unorthodox things to get me in the game (slap my face, louder music, etc.) I finished strong but still was disappointed due to my lack of drive/ focus. Tonight I plan to train chest in the evening to give it a shot to see how I respond to evening training. More meals maybe more energy and focus? We'll find out in about 5hrs.
    My training for tonight:
    Flat Bench w/ Bands 4x8-12
    Incline Db Bench 4x8-12
    Flat Db Bench 4x8-12
    Decline Hammer Bench 4x8-12
    High Crossover 4x8-12
    Machine Flye 3x8-12
    Warm-up sets not listed. On occasion I'll add a 5min warm-up before lifting on a cardio machine.
    I train abs/ calves every other day.
    I know I'll probably get a lot of criticism for how many sets I do, but I like the volume and it's whats been working for me these past few yrs of training.
    My supplements right now aren't set in stone, I have a few servings left before I need to buy my new stack which will be this weekend.
    Wake up: 3 Hgh Up pills, and a serving of a Fat burner(I have free samples I'm using).
    Opti-Men: 3 pills spread out.
    Vit-c: 1 pill after breakfast.
    Pre-Workout: I use whatever free sample I have.
    Post: Carnivor, W/ amino's/ glutamine.
    Bedtime: 2 Hgh Up pills, 3 Zma pills.

    My Diet like I stated earlier: 35/35/30. I'm not sure if i'm eating too much or not, But here's a sample, my diet today so far/ regularly:

    Meal 1: 8 egg whites/ 2 whole eggs. 1c of mushrooms/onions. 2tsp Louisiana hot sauce. 1c oats. 1 serving green tea.
    Meal 2: 4 celery sticks. 2tbs almond butter.
    Meal 3: 4oz chicken, 4oz tilapia, 1c quinoa, 100g sweet potato.
    My next 3 meals look the same, except one has salad.
    I have a feeling I'm consuming too many carbs but correct me if I'm wrong. I don't feel stuffed after eating, I have a pretty fast metabolism because no longer than 30min-1hr I'm starving. Last but not least my water consumption: 1-3gal/ day.

  27. In for the win bud!
    Formutech Nutrition Rep----------------Check out my CONQU3R log!:
    www.formutechnutrition.com------------- http://goo.gl/G8a4Ss
    www.facebook.com/fnutrition

  28. My lift tonight went pretty well, I felt stronger in some exercises so I went a bit heavier. The test of training in the evening compared to the morning was alright, I still like mornings better, I feel I have more energy. I didn't train with a pre w/o since I'm out this weekend i'm getting some. I did some posing after and I could use some help with that. Does anyone know any good exercise to improve the side chest pose? I feel as if my chest is thick in the middle but not as thick on the top. I do incline db, and high crossovers for the upper pecs. I recently did switch my first exercise to a flat bench. I think next week I'm going to take it out and replace it with another incline movement. Opinions?

  29. Great idea starting a journal. Maybe you describe earlier why (sorry I am admittedly being lazy as I have a class coming in very shortly), but what's the reasoning behind the 30% fat?
    PREMIUM NUTRACEUTICALS (PNI) REP/ATHLETE
    BROSER BUILT REP/ATHLETE
    LET ME HELP YOU BY SETTING UP A DIET/TRAINING PROGRAM TO REACH YOUR GOALS! INBOX ME

  30. This being my first run at making my own diet, I wanted everything to be about equal. I had some fat to start with on this prep. I want to keep fats low, and stick to natural occurring fats. Only actual fat i'm consuming is almond butter, and my cooking oils (oil and coco) when I cook. Right now my carbs at about 8oz/ per meal. I do this because it meets my daily macros, and plus I don't get as fatigue in the gym. I don't know for sure if eating that much is good or bad, but I feel it's working for me. I'll be 17 weeks out this Saturday. I plan to have my diet high in carbs for about 7 weeks, then i'll cut 1/4 or half my carb intake. I've planned for my last 6 weeks of prep to be nothing but fish and eggs for my protein source, and oats/ brown rice for 1 serving each a day, and the rest of my meals to be eaten with greens. How's that?
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