Precontest reality check

[Dr.X]

So here's my situation... I want to compete as a lightheavyweight late summer/early fall and go in around 190lbs at 5% bf. Right now I'm around 198 and 10-12% bf. I typically lose about 15lbs. when dieting naturally for shows but have never dieted while on so I don't know how much I'll actually lose now. I'm thinking maybe 10lbs? Also, can I gain muscle on a restricted calorie diet? Is my goal realistic? I really need to be at least 190 b/c the class goes up to 198 and I don't want to be dwarfed. I need some opinions here. Please help me out.

 

[AustrianOak]

bUmp.. I am in a similar situation.. anyone?

AustrianOak

 

[jc21]

sorry bro but you dont have a chance. i am 235 right now, and i am worried about going below 195...and i am 10%. i say go for middle weights, you will probably do a lot better, i wish i would have for my last show. remember that you are gonna have to lose atleast 5 pounds of water too. how tall are you?

 

[FlexBailey]

If you're at 198 with 10-12% bodyfat you have 176 pounds of lean mass not including the water loss. It's next to impossible to gain muscle while dieting hard for a show. You'd be lucky to hold 180-185 at 4-5% bodyfat. Realisticly you can look to come in probably around 170-175 pounds.

 

[Dr.X]

JC I'm 5'9". I don't think I can make middleweights. Last year I started dieting at ~188ish and went into three shows at 173-4 and pretty lean (I got top 6 in all three). F!@#! I'm stuck between classes! What to do...what to do... What if I do a 8 week bulking cycle followed by four weeks off and then a 8 week cutting cycle?

 

[jc21]

at 5'9 you dont want to come in at the bottom of the light-heavys and not look your best, i think top of the middle weights would be better. or just wait a year, which would probably be the best situation.

 

[RoNiN]

I'm fairly lean all year round and I went from 211 to about 170 for a competition.

I would like to compete as a light heavy next year but unless i start dieting from about 220-230 i don't have a chance , anything less and i'll be a middleweight for sure.

 

[AustrianOak]

Hey..

41 pounds to lose before a show? Wow.. I never have to lose more than 15 pounds..

I am currently 207-208.. and will compete at about 192.

AustrianOak

 

[jc21]

I am currently 207-208.. and will compete at about 192

so you only cut less than 10 pounds of bodyfat? what do you stay around 7-8% year round?

 

[rotorobot]

I don't know about your muscle quality or experience, but remember: You have to beat EVERYONE anyway. This means it shouldn't matter what you weigh, as long as you look better than everyone.

So if you come in at 120 pound and WIN your class, you still have to stand next to the guy who's 220...and beat him.

Food for thought...

 

[AustrianOak]

yup.. good point.

and to the other question, yes I stay around 10% all year. Don't care for the bloated fat look.. even if it would help me add another pound or two of lean mass. I gain 5 and more of lean muscle mass from the contest prep (10 weeks) so that makes up for the weight.

cheers.

AustrianOak

 

[Quadsweep]

Okay here is the deal. At 198# at lets say 11% (I split the difference) You have 21.59# of fat. To be in good contest condition (not awsome) you need to be at 9# of fat. Awsome condition (the kind where you see guys and you are like "holy shit!") You need to have only 7# of fat. My advice is, do not worry about your weight and get as hard and shreeded as you can! A lot of Lt/HVYs could have won shows I have judged if they would not have been worried about being big and got shreeded! Remember you can't flex fat my brother! Come in where you come in, GET NASTY!

Peace, Quad

 

[solidspine]

Aside from the above conversation and to you question, you gan make gains on a low calorie diet with primo and growth.