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Contest Update...
- Thread starter DREXX
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DREXX
New member
I should have been more specific 
I want to be 3% by the caliper 7 site method...
Which is about 7 measurements at 4-5mm per measurement
I know in reality with under water weighing it's probably closer to 6% than 3%
I have been 5% by the calipers on my last contest and it wasn't lean enough.
Most competitive bodybuilders use calipers as the guide for there bodyfat and they aim for 3-4%
I will try to get the leanest I can but 3% on the calipers seems like it would be good when I take into consideration how I looked at my previous 5%
I want to be 3% by the caliper 7 site method...
Which is about 7 measurements at 4-5mm per measurement
I know in reality with under water weighing it's probably closer to 6% than 3%
I have been 5% by the calipers on my last contest and it wasn't lean enough.
Most competitive bodybuilders use calipers as the guide for there bodyfat and they aim for 3-4%
I will try to get the leanest I can but 3% on the calipers seems like it would be good when I take into consideration how I looked at my previous 5%
Hey Drexx , good to hear from you. I'm around the
same level of body fat. I have cuts in my pecs , quads , delts and I'm starting to see veins below my
abs and early signs of veins in my chest and shoulders.
I'm actually in the best shape of my life right now and I still have 5 weeks to go.
I forgot how tough this dieting is , it has been 5 years since I have lowered my carb intake and my body is in a state of shock. I really crave carbs and it kills me sometimes but I'm getting used to it.
I'm now doing cardio 5 times a week over 60% of my calories is from protien.
How is your posing pratice going , I have got my routine down but I'm still trying to perfect the mandatories.
same level of body fat. I have cuts in my pecs , quads , delts and I'm starting to see veins below my
abs and early signs of veins in my chest and shoulders.
I'm actually in the best shape of my life right now and I still have 5 weeks to go.
I forgot how tough this dieting is , it has been 5 years since I have lowered my carb intake and my body is in a state of shock. I really crave carbs and it kills me sometimes but I'm getting used to it.
I'm now doing cardio 5 times a week over 60% of my calories is from protien.
How is your posing pratice going , I have got my routine down but I'm still trying to perfect the mandatories.
DREXX
New member
Nice to see you bro!
You are much more cut than me
I have decent cuts in the pecs and abs but the quads and lower back are still super soft
Anyway I will do my best it's not over till June 02...
How much are you weighing?
Will you be in the Heavy's?
I don't have the posing routine down yet. I really have to work on it...
I am so busy. I have an exam on may 16th that I am getting ready for in order to get my college diploma. I keep failing this exam. I finished college like 1 1/2 years ago but if I don't pass this french exam I get no diploma Damn Government!!!
Also I am moving on May 31st 2 days before the contest. It will be an hectic week.
You are much more cut than me
I have decent cuts in the pecs and abs but the quads and lower back are still super soft
Anyway I will do my best it's not over till June 02...
How much are you weighing?
Will you be in the Heavy's?
I don't have the posing routine down yet. I really have to work on it...
I am so busy. I have an exam on may 16th that I am getting ready for in order to get my college diploma. I keep failing this exam. I finished college like 1 1/2 years ago but if I don't pass this french exam I get no diploma
Damn Government!!!Also I am moving on May 31st 2 days before the contest. It will be an hectic week.
That is really tough Drexx , you really have alot going on that can hurt your chances. Don't give up and give it all you got!!!
I'm actually taking a week off work on the last week just so I can focas on this contest.
What I can't beleive is how much weight I have lost. Yes I'm in decent condition but holy fuck I was 210 when I started and I'm 185 now. That's 25 lbs of fat and water and I still have some weight to lose. I didn't think I would be this light but I have kept all of my muscle.
It is possible that I might be in the middleweight division but I don't know yet. I would prefer to be 177 or heavier but like you said , we won't really know until June 2nd.
I found ECA and Clen made a huge difference during precontest prep. I never used them before and it's like night and day.
In the end I really don't care how much I weight , just as long as I lose the love handles before June and that I don't screw up the carb load.
The posing and tanning are under control so I only really have to worry about the diet. I do enjoy this but I can't wait for off season. My goal to get up to 225 by the end of the year.
I'm actually taking a week off work on the last week just so I can focas on this contest.
What I can't beleive is how much weight I have lost. Yes I'm in decent condition but holy fuck I was 210 when I started and I'm 185 now. That's 25 lbs of fat and water and I still have some weight to lose. I didn't think I would be this light but I have kept all of my muscle.
It is possible that I might be in the middleweight division but I don't know yet. I would prefer to be 177 or heavier but like you said , we won't really know until June 2nd.
I found ECA and Clen made a huge difference during precontest prep. I never used them before and it's like night and day.
In the end I really don't care how much I weight , just as long as I lose the love handles before June and that I don't screw up the carb load.
The posing and tanning are under control so I only really have to worry about the diet. I do enjoy this but I can't wait for off season. My goal to get up to 225 by the end of the year.
DREXX
New member
I am very busy but I love the feeling of being a competitive bodybuilder.
It's just so nice to have a purpose or a goal.
The feeling of waking up at 5am to do some cardio while most other people are sleeping is incredible.
It's nice to see the progress on a weekly basis. I love the feeling...
When my life gets less complicated I will surely place higher but that doesn't matter. I will do the best I can.
See you there, friend...
It's just so nice to have a purpose or a goal.
The feeling of waking up at 5am to do some cardio while most other people are sleeping is incredible.
It's nice to see the progress on a weekly basis. I love the feeling...
When my life gets less complicated I will surely place higher but that doesn't matter. I will do the best I can.
See you there, friend...
DREXX
New member
My diet right now is as follows...
Sunday through Fiday...
Keto Diet
6 meals = 2000 cals ->280g Protein, 0g Carbs, 95g Fats
On the days I train I take in 50-100g of Carbs to break ketosis and give me a good workout.
Saturday is a carb up day...
6 meals = 3000 cals -> 280g Protein, 470g Carbs, 0g Fats.
I tweaked it alot but I think this is here to stay all the way to the contest. I like the results.
On my carbup day I have one cheat meal meaning I eat whatever I want for about 2 hours around supper time. The other meals are like chicken and rice and so on for that day.
Sunday through Fiday...
Keto Diet
6 meals = 2000 cals ->280g Protein, 0g Carbs, 95g Fats
On the days I train I take in 50-100g of Carbs to break ketosis and give me a good workout.
Saturday is a carb up day...
6 meals = 3000 cals -> 280g Protein, 470g Carbs, 0g Fats.
I tweaked it alot but I think this is here to stay all the way to the contest. I like the results.
On my carbup day I have one cheat meal meaning I eat whatever I want for about 2 hours around supper time. The other meals are like chicken and rice and so on for that day.
GOODLUCK!!!!!!!! To you both. I am entering for the first time this year and I am already nervous.
It is always easy to take gear and get big but it take a shit load more to diet loose weight, size etc and stay dedicated to an ass busting routine - reading this post reminds me of what makes the difference between a juice taker and a real body builder.
Good Luck once again
(Post a pic or two......)
It is always easy to take gear and get big but it take a shit load more to diet loose weight, size etc and stay dedicated to an ass busting routine - reading this post reminds me of what makes the difference between a juice taker and a real body builder.
Good Luck once again
(Post a pic or two......)
DREXX
New member
You guys are right...
You earn a much greater respect for competitive bodybuilders after you walk the walk.
I remember before I started competing I would look at some amateur competitors and think they looked like shit...
Now I appreciate everyone physique that steps onstage. It takes lots of hard work and dedication to diet down and keep lots of mass. Bodybuilding is very hard and that is why I like it
You earn a much greater respect for competitive bodybuilders after you walk the walk.
I remember before I started competing I would look at some amateur competitors and think they looked like shit...
Now I appreciate everyone physique that steps onstage. It takes lots of hard work and dedication to diet down and keep lots of mass. Bodybuilding is very hard and that is why I like it
Your telling me td24 ... it's driving me nuts... I know that diet coke isn't that bad ( 38 grams of carbs in one can ). If you mix it with alot of ice it can last a little while. Sugerless gum can help , or even fruit.
I'm your height and I'm about 185 right now , pretty lean but a little more fat to lose to get all the veins out.
I'm your height and I'm about 185 right now , pretty lean but a little more fat to lose to get all the veins out.
DREXX
New member
I fell great. I don't feel drained yet.
I can think straigh but I guess I can't concentrate for long periods. I need to study for an exam and its very hard to focus.
I may post some pics of contest day. If I like them that is
My waist is about 31-32 inches. It was about 36 offseason. Remember I am short 5'6" and I love to do Deadlifts and Squats so my waist is thick.
My abs and chest are probably my leanest bodyparts right now.
Chest skinfold is 4mm and abs is 7mm
I am starting to be vascular. When I flex real hard I see little veins in chest, shoulders and abs. They are little but I have never been vascular before. The winny is really helping.
For my sweet tooth it's diet pop and crystal light and one day per week I carb up so I cheat a little.
Diet coke doesn't have any carbs. My friend once showed me a diet coke bottle with a label stating it had 38g carbs or something like that. But it was a misprint.
In diet pop there isn't supposed to be any cals at all. It's sweetened with aspartame not sugar
I can think straigh but I guess I can't concentrate for long periods. I need to study for an exam and its very hard to focus.
I may post some pics of contest day. If I like them that is
My waist is about 31-32 inches. It was about 36 offseason. Remember I am short 5'6" and I love to do Deadlifts and Squats so my waist is thick.
My abs and chest are probably my leanest bodyparts right now.
Chest skinfold is 4mm and abs is 7mm
I am starting to be vascular. When I flex real hard I see little veins in chest, shoulders and abs. They are little but I have never been vascular before. The winny is really helping.
For my sweet tooth it's diet pop and crystal light and one day per week I carb up so I cheat a little.
Diet coke doesn't have any carbs. My friend once showed me a diet coke bottle with a label stating it had 38g carbs or something like that. But it was a misprint.
In diet pop there isn't supposed to be any cals at all. It's sweetened with aspartame not sugar
Is your skinfold only measured by calipers?
As for the diet coke , isn't the carbonated water the part that contains carbs?
I'm not sure if you mentioned this but are you changing the cardio at all as you get closer? Do you know how many calories you burn roughly when you are doing your cardio?
As for the diet coke , isn't the carbonated water the part that contains carbs?
I'm not sure if you mentioned this but are you changing the cardio at all as you get closer? Do you know how many calories you burn roughly when you are doing your cardio?
DREXX
New member
For the past couple weeks I have been doing 60min of cardio 6 times per week.
If I am sticking with that until the last week where I am droping cardio in order to let my legs fill in.
If I am not happy with my bodyfat on next saturday I may add an extra 15min of cardio per day.
The skinfold is measured with a caliper.
My recumbant exercise bike says I burn about 500cals after 60min of riding.
It's just an estimate though.
If I am sticking with that until the last week where I am droping cardio in order to let my legs fill in.
If I am not happy with my bodyfat on next saturday I may add an extra 15min of cardio per day.
The skinfold is measured with a caliper.
My recumbant exercise bike says I burn about 500cals after 60min of riding.
It's just an estimate though.
Hey Drexx , I think the guy who did the calipers was lying to me .... tell me what you think?
he did a four point test ( bicep , tricep , abs , back )
and he told he my abs were 6mm and bicep was 4mm
(which is true because I saw it myself ) but he told me my BF was 12%!!!!!!!!!!!
He stated earlier that your abs were 7mm and you are under 7%.... I don't get it? There is no way I have that much fat ... I would say 8% is possible but I can't see it more then that.
he did a four point test ( bicep , tricep , abs , back )
and he told he my abs were 6mm and bicep was 4mm
(which is true because I saw it myself ) but he told me my BF was 12%!!!!!!!!!!!
He stated earlier that your abs were 7mm and you are under 7%.... I don't get it? There is no way I have that much fat ... I would say 8% is possible but I can't see it more then that.
DREXX
New member
Ronin:
I have never used the 4 site method but I believe only woman measure bodyfat in the biceps and calves.
The seven sites are...
Chest
Axil (under arm)
Triceps
Back
Thigh
Hips
Abs
I have done a 3 site method...
Chest
Abs
Quads
It must be the formula he used that was wrong. I like 7 sites because it gives a better idea of what your bodyfat is.
For example if you have lean arms and fat legs your method will be highly inaccurate.
I checked my book and my abs where actually 6.5mm and my bodyfat is 6.62%
The goal to being shredded is to aim for 3-4mm on every skinfold test.
My other measurments off the top of my head...
Chest...4
Axil (under arm)....7
Triceps....7
Back....10
Thigh....14
Hips....4
Abs...6.5
You must be around 6% don't worry about it. Either get the 7 site method done by someone else or go by the mirror.
I have never used the 4 site method but I believe only woman measure bodyfat in the biceps and calves.
The seven sites are...
Chest
Axil (under arm)
Triceps
Back
Thigh
Hips
Abs
I have done a 3 site method...
Chest
Abs
Quads
It must be the formula he used that was wrong. I like 7 sites because it gives a better idea of what your bodyfat is.
For example if you have lean arms and fat legs your method will be highly inaccurate.
I checked my book and my abs where actually 6.5mm and my bodyfat is 6.62%
The goal to being shredded is to aim for 3-4mm on every skinfold test.
My other measurments off the top of my head...
Chest...4
Axil (under arm)....7
Triceps....7
Back....10
Thigh....14
Hips....4
Abs...6.5
You must be around 6% don't worry about it. Either get the 7 site method done by someone else or go by the mirror.
Thank you so much Drexx , you really helped me. I was thinking about this all day and you measurements sound dead on to mine.
I'm pretty sure my back was about 10 and the tricep around 7. I know the bicep was 4 and abs about 6 because those were the ones that I actually saw.
So in fact he was way off , that fucker , he must of done that on purpose so that I would want to pay for one of his personal trainers. Either that or he didn't care.
Great , so I'm on track. I'm very pleased to know now that I'm less then 7%. All I have to do is diet hard for the next three weeks and then I'm in the clear.
BTW: I'm starting to get some mild side effects from the clen , should I keep going or ease up?
I'm pretty sure my back was about 10 and the tricep around 7. I know the bicep was 4 and abs about 6 because those were the ones that I actually saw.
So in fact he was way off , that fucker , he must of done that on purpose so that I would want to pay for one of his personal trainers. Either that or he didn't care.
Great , so I'm on track. I'm very pleased to know now that I'm less then 7%. All I have to do is diet hard for the next three weeks and then I'm in the clear.
BTW: I'm starting to get some mild side effects from the clen , should I keep going or ease up?
DREXX
New member
How much clen are you taking and what other thermogenics...
I did clen for 2 weeks with the following plan and got no sides at all....no shakes nothing
Dose 1 - 15mg Yohimbine, 200mg Caffeine
Dose 2 - 40mcg Clen, 200mg Caff, 25mg Ephedrine (4 hours after dose 1)
Dose 3 - 40mcg Clen, 200mg Caff, 25mg Ephedrine (7 hours after dose 1)
Dose 4 - 40mcg Clen, 200mg Caff, 25mg Ephedrine (10 hours after dose 1)
I can't believe it. It's the first time I used clen and I thought it would kick my ass but it went fine. It was also pretty good at burning fat.
I did clen for 2 weeks with the following plan and got no sides at all....no shakes nothing
Dose 1 - 15mg Yohimbine, 200mg Caffeine
Dose 2 - 40mcg Clen, 200mg Caff, 25mg Ephedrine (4 hours after dose 1)
Dose 3 - 40mcg Clen, 200mg Caff, 25mg Ephedrine (7 hours after dose 1)
Dose 4 - 40mcg Clen, 200mg Caff, 25mg Ephedrine (10 hours after dose 1)
I can't believe it. It's the first time I used clen and I thought it would kick my ass but it went fine. It was also pretty good at burning fat.
I'm doing about 100 - 160 mcg a day for 4 days , then ECA for three days and then repeat.
This has worked great for the past 6 weeks but in the past week I have increased the dosage to about 140 - 160 mcgs a day and I'm starting to get mild shakes and headaches , as well well and elevated body temp. Almost to the point of sweats.
It could be just the dosage but I don't want to stop because I have like 3% to go and three weeks to do it.
This has worked great for the past 6 weeks but in the past week I have increased the dosage to about 140 - 160 mcgs a day and I'm starting to get mild shakes and headaches , as well well and elevated body temp. Almost to the point of sweats.
It could be just the dosage but I don't want to stop because I have like 3% to go and three weeks to do it.
Not to burst anyones bubble but to get to 5 percent bodyfat ---one Must have striated glutes------If anyone tells you that they are under 5 percent bodyfat-----just look at their glutes-------Andreaus Munser(sp) was one of the leanest bodybuilders of all time and forget about what people say he was in contrast to bodyfat-----He was at 4 percent----Anything less then that is near impossible-----
DREXX
New member
Wombat:
I know where you are comming from...
I am aiming to be 3% on the 7 site caliper method. This is a highly inaccurate measure.
If I get to 3% on the calipers in real life I will be about 6% bodyfat.
It's only a goal.
Munzer was probably really 4% in real life under water weighing but with the calipers he was probably around 2%
Calipers say you are much leaner then you are but it doesn't matter.
If the caliper says I am 3% and the mirror says I am ready then i can use the caliper to guide me to my goal.
I know that 5% by the caliper 7 site method wasn't lean enough for me.
I think at 3% on the calipers i would be dry and shredded but of course not as much as munzer
I know where you are comming from...
I am aiming to be 3% on the 7 site caliper method. This is a highly inaccurate measure.
If I get to 3% on the calipers in real life I will be about 6% bodyfat.
It's only a goal.
Munzer was probably really 4% in real life under water weighing but with the calipers he was probably around 2%
Calipers say you are much leaner then you are but it doesn't matter.
If the caliper says I am 3% and the mirror says I am ready then i can use the caliper to guide me to my goal.
I know that 5% by the caliper 7 site method wasn't lean enough for me.
I think at 3% on the calipers i would be dry and shredded but of course not as much as munzer
I was just stating this not so much for you---you seem to know your shit-----Its just alot of other guys on here will say that they are a certain bodyfat when anyone who knows anything about bodyfat knows that in most cases, their 8% is more likely 11%. Your right though, use it as a tool ---Good luck in your show and I'm sure you will do fine!
On stage , forget that ... I'm couting the days to the off season... I already have a list of foods that I'm going to eat....
oh shit I'm going to gain so much weight.... 220 here I come.
Until then good luck to all of you who are competing...it is so tough but I do enjoy it. I just want to get the last bit of fat off and then I'm done.
oh shit I'm going to gain so much weight.... 220 here I come.
Until then good luck to all of you who are competing...it is so tough but I do enjoy it. I just want to get the last bit of fat off and then I'm done.
DREXX
New member
Hey people,
Here is an update. I am 3 weeks out as of Saturday!
Bodyfat was taken at 5'6" 183.5lbs and 5.66% bodyfat.
Skinfolds are as follows...
Chest = 5mm
Axil = 6mm
Triceps = 6mm
Back = 8.5mm
Abs = 5.5mm
Hips = 3.5mm
Quads = 12mm
As you can see my quads are still as smooth as a baby's butt
They are improving though. Keep in mind offseason they where 23mm
I took some polaroid pictures and they came out real dark and bad.
I won't post them because they look like shit.
I can't get my bodyfat done until contest day since me and my training partner
schedules don't coincide so I will have to go by the mirror.
The 5.66% bodyfat is very misleading because I look much softer than that.
Who knows maybe its water retention from the test. I will take all the rest of my
Test enanthate on this comming saturday so it's going to be out of the picture.
I dropped fat calories a litte more and added a little more protein.
Diet is now around 1750cals per day.
I upped cardio by 15min per day also. So now I am doing 2 sessions per day.
First one is 45min in the am and the other is 30min in the pm
Wish me luck!
Here is an update. I am 3 weeks out as of Saturday!
Bodyfat was taken at 5'6" 183.5lbs and 5.66% bodyfat.
Skinfolds are as follows...
Chest = 5mm
Axil = 6mm
Triceps = 6mm
Back = 8.5mm
Abs = 5.5mm
Hips = 3.5mm
Quads = 12mm
As you can see my quads are still as smooth as a baby's butt
They are improving though. Keep in mind offseason they where 23mm
I took some polaroid pictures and they came out real dark and bad.
I won't post them because they look like shit.
I can't get my bodyfat done until contest day since me and my training partner
schedules don't coincide so I will have to go by the mirror.
The 5.66% bodyfat is very misleading because I look much softer than that.
Who knows maybe its water retention from the test. I will take all the rest of my
Test enanthate on this comming saturday so it's going to be out of the picture.
I dropped fat calories a litte more and added a little more protein.
Diet is now around 1750cals per day.
I upped cardio by 15min per day also. So now I am doing 2 sessions per day.
First one is 45min in the am and the other is 30min in the pm
Wish me luck!
DREXX
New member
I am trying to stay sane while eating 0g of Carbs
Keto's are really effective for losing fat but they are hard on the eyes..
What I mean is that you look totaly drained and wimpy most of the time. Then when you carbup you look good for a day or two. You have to be able to accept that you are not full but it's only temporary. Big time mind games..
Keto's are really effective for losing fat but they are hard on the eyes..
What I mean is that you look totaly drained and wimpy most of the time. Then when you carbup you look good for a day or two. You have to be able to accept that you are not full but it's only temporary. Big time mind games..
Well right now my metabolism is so fast that if I eat under 100 carbs and 10 grams of fat I feel drained.
The thing is I'm consuming between 1500 - 2000 calories a day ( est. 3000 - 3200 calories a day that I burn ). I keep my protien high enough so I don't lose any muscle.
It seems to have worked so far. Every week I get noticeably leaner but it's really tough.
I find that cycleing the carbs helps because the metabolism doesn't slow down and it will remain fast during the days that the carb / fat intake is really low ( where I lose the most fat ).
The thing is I'm consuming between 1500 - 2000 calories a day ( est. 3000 - 3200 calories a day that I burn ). I keep my protien high enough so I don't lose any muscle.
It seems to have worked so far. Every week I get noticeably leaner but it's really tough.
I find that cycleing the carbs helps because the metabolism doesn't slow down and it will remain fast during the days that the carb / fat intake is really low ( where I lose the most fat ).
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