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5 weeks out help

C

cmack1987

New member
I'm currently 5 weeks out from my first competition. I'm 26 years old 5'10 currently weighing 200. I'm down to around 10% bf. started at 16% at 20 weeks out. Got down to 10% by week 11 and have been stuck there. Diet was 300p/200c/20f until last week. Doing 30 min of cardio pwo. Switched to 30 min a.m. Fasted cardio and cut carbs down to 170. Just started adding 30 min cardio pwo also. I'm running test prop, tren ace, winny, and anavar. I train 6 days a week. Do everything I can. Idk what else to do. Should I cut carbs out accept pre and post wo?
Or carb cycle? Any advice is appreciated. I'm scared I'm not going to come in in time. My coach says I'm just holding water but I'm starting to think he doesn't know as much as I thought he did. I feel like I looked better at 9 weeks out than I do now. My stomach looks soft and pooched out. You can't see my abs in any poses except most muscular or abs and thighs. I just don't get it. I was getting leaner every week then it just stopped.
 
Well, its normal when you are depleting, your coach will let you do some more depletion when the competition is near, so don't worry. Just check your bodyfat%, if its just water retention there's not much to worry about. Don't deplete carbs too much. Your body still needs it.wait for a go signal from your coach.
 
I have really wide stabilizer muscles on top of my hips too. That makes it look worse than it is but I just don't think I'm where I need to be this close.
 
It would take a hell of a lot for you to come into the right condition at this point being only 5 weeks out. It could be done, but you would really have to crank down the diet and turn up the cardio. That's not exactly the most efficient way to do it, but its crunch time for you. You can't count the last week either, because peak week should just be fine tuning only. You don't want to have to cut hard that last week. That's a sure way to go in flat and depleted. Your best bet would be to pick a later show so you can cruise in at a good condition, but if that's not an option you are going to have to really bust ass the next few weeks
 
He says I'm holding alot of water. He doesn't know why I'm holding fat in that one spot. Everything else looks pretty much on schedule except my abs. Upped cardio to an hour before breakfast and 30 min pwo. And 30g carbs in my first 3 meals so 90g total for the day. We will see what that does in a week. I have a really low resting heart rate. It's hard for me to get it over 120 without going real hard on cardio. Do you think I'm still burning fat if my heart rate is around 100-115?
 
It depends on factors like age, and things like that, but I would think you would t least want your HR in the 120s for LISS. It you are doing any HIIT it should be quite a bit higher than that. IMO HIIT is superior for fat burning, but I'm not sure what your coach is having you do.
 
I'm at such a calorie deficit right now he told me not to do hiit. I'm walking an hour on the treadmill inclined all the way up at 2mph then I'm doing the stair master pwo. I'll take a couple pics this week and post them. My legs have alot more definition than last week. My shoulders and back are striated. I'm just holding fat and water in my lower abs.
 
It's pretty normal to have all kinds of doubts and worries the closer you get. It's a huge mind game! Try to relax, keep your stress levels lower and trust your coach. And if I were you, I'd keep a notebook of what changes were made and how you responded. It'll help you in the next prep. :)
 
caligirl85 said:
It's pretty normal to have all kinds of doubts and worries the closer you get. It's a huge mind game! Try to relax, keep your stress levels lower and trust your coach. And if I were you, I'd keep a notebook of what changes were made and how you responded. It'll help you in the next prep. :)
Click to expand...

^Thats great advice right there. It's very good to take as many notes as you can during prep. Especially like how your body fills out and responds to things like certain types of carbs and different carb loads as well as what will cause you to hold water....etc. it will go a long way and make prep easier the next ti e around because you will be more versed in how your body responds to different things.
 
RickRock13 said:
^Thats great advice right there. It's very good to take as many notes as you can during prep. Especially like how your body fills out and responds to things like certain types of carbs and different carb loads as well as what will cause you to hold water....etc. it will go a long way and make prep easier the next ti e around because you will be more versed in how your body responds to different things.
Click to expand...

We're pretty smart!! ;)
 
Yes thanks guys. Im writing everything down. Have been since 16 weeks. Really just a diary of food, I'll start writing down how my body is responding to different carbs/ loads. Thanks for the advice. I didn't even think about that
 
I can definitely see changes! It's amazing what can happen in the last few weeks. Keep working hard! :)
 
Yeah you look good bro, nice work.
 
You look great bro. You have definitely tightened up well. Nice lines, and nice Christmas tree on that back double bi. You did great bro. Just tighten up a little more over the next week, and get your peak week right with water, carbs, etc...and you will do great!
 
Thanks I'm walking death right now. Idk how we are going to do peak week yet. I think carb deplete completely sun-tue. Then start loading wed with oats and bananas. or sweet potatos. 2.5 gal of water sun-wed then 1/2 gal thurs bout 16 oz fri and 0 sat. Eat a steak and baked pot fri night and sat I get small amounts of junk food like Reece's and m&ms. Anybody ever done a peak week similar?
 
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