needsize said:
its actually only my second show
I just started working with a trainer, basically for the first time, a few weeks ago. So everything I have so far, I've put there myself. My trainer figures 198lbs, I was hoping for heavier, but as long as I look good I dont care. Once this is over, I cant wait to get to the offseason as my trainer is the best there is(that I know of at least), and what she does to guys in the offseason is crazy....so a year of that then I'll be ready to hit the higher levels.
This time around I'm just looking to hit a level 1, then level 2 a few weeks later, I know I'm not ready for level 3 yet
Yes, YOU MUST LOSE 57 pounds and come in at 198---which you will and I assumed as much....
You will go through severe dedication, commitment to persevere---very tough days---and you will be shredded----
LOL--Yes, offseason---YOU WILL BE FAT and KEEP EATING and GROWING---then when you diet down the next time---a whole NEW layer of SOLID RIPPED MUSCLE will be there waiting for ya......
I'm Sure you are on a VERY STRICT COMP Diet---well how far out are you.....Usually, comp diets will go from 8-16 weeks out, usually 12-14 are most common.......
(For the other bro's asking questions---very basic comp diet usually is based on 6-8 small meals (or meal replacement shakes/bars) egg whites, chicken, tuna, fish, turkey, vinison, lean red meats-----brown rice, potato, rice cakes, oatmeal, pickles, green veggies, mustard, pepper, etc..etc..---you need to eliminate as much fats, sugars as possible---except omega 3 fats--(flax seed, salmon, etc..)---AND DRINK TONS OF WATER....AND GET TONS OF REST----REST IS VERY IMPORTANT!!!!! At least 8 hours......
Do cardio everyday (at least 6 days) for at least 45 minutes at 70% intensity....If you can go an hour (BETTER)---If you can do it in the morning on an empty stomach instead of another time--BETTER...
Train with very high intensity at least Mon, Tue, Thu, Fri......use PWO shake after every workout as close to workout end as you can.....throw in malto, dextr to spike blood glucose and take R-ala to help the insulin shuttle it all into the muscles....
I could go on and on, but ask some questions if you'd like---Id be happy to answer........
Here are some good tips from here:
The Competition Diet is probably the most difficult part of contest preparation. A workout may last an hour or two but dieting is 24 hours a day. You must have willpower if you intend to be successful at this. It is also expensive. Quality food, protein powders, MRP's (meal replacements) and supplements add up quickly so be prepared. The ultimate goal of the Competition Diet is to loose the maximum amount of bodyfat while maintaining the maximum amount of lean muscle mass.
When do you start the diet? This depends largely on your body composition and the date of the competition. It is always a good idea to have your bodyfat checked by an experienced practitioner. The most accurate results are obtained from water-immersion however fat-calipers are accurate when done properly. Most bodybuilders will begin dieting 8 to 12 weeks out from the competition date. Others will find 4 to 6 weeks to be sufficient. It is important to monitor your progress daily, especially in the final weeks. If you are not losing fat at an acceptable pace then increase your cardio. If possible, do your cardio in the morning on an empty stomach, as this will force your body to burn stored calories. This practice alone can yield dramatic results. As a rule however, try to let the diet do the cutting and do not rely too much on cardio. The last week of the diet is a crapshoot and many competitors experiment at this stage. Fat loading, carb loading, sodium loading and depletion are all tricks of the trade. Each of these is intended to increase muscle density and fullness while offering maximum vascularity. This is known as "Peaking". Peak condition can only be maintained for a very short period of time, therefore it is critical that peak condition be reached during the competition (ideally the morning show which is also known as Pre-Judging). Any miscalculations and you may peak the day before or after the show. It is a tragic to see a bodybuilder who has trained and dieted consistently in a ripped and vascular condition on Friday only to have the same competitor come in flat and smooth on Saturday.
Here is a typical week of diet to get that last bit of fat out:
Monday:
Food:
A minimum of 6 small meals. All meals will contain protein from a variety of sources. Complex, high fiber carbs until 2:00 in the afternoon, protein only from 2:00 on. Try to eat every 2 hours.
Water:
1 to 2 gallons of sodium free water.
Supplement: 5 grams of L-Glutamine 4 times daily.
Tuesday: Same as above.
Wednesday
Food:
Same as Monday however carbs should be reduced slightly. Absolutely no refined flour, rice, sugar, etc. Good sources of carbs are yams (no butter), celery, carrots, leafy green lettuce and similar vegetables.
Water:
Take in up to 3 gallons of water.
Supplement:
Potassium tablet 4 times daily. 5 grams of L-Glutamine 4 times daily.
Thursday
Food:
Same as Wednesday however sodium should be cut dramatically. Read labels, nearly everything contains sodium. Do your shopping in advance to be ready for this time. To be sure of low sodium I will boil chicken breast in distilled water at this time and use no condiments containing salt.
Water:
Try to take in 2 gallons.
Supplement:
Potassium tablet 4 times daily. 5 grams of L-Glutamine 4 times daily.
Friday
Food:
Same as Thursday with extra careful attention to sodium. Keep this as low as possible.
Water:
Reduce water to ½ gallon taken between morning and 6:00 PM. Sip sparingly and only as needed from 6:00 PM on.
Supplement:
Potassium tablet 4 times daily. 5 grams of L-Glutamine 4 times daily.
Saturday
Food:
Very small meals only. No sodium. Many competitors will take raw honey and natural peanut butter back stage with them for quick energy and muscle fullness.
Water
Sip only as needed, not too much and never gulp. By now you should be dropping water like crazy. Your abs should be very defined, muscular definition and vascularity should be very high. This is a very delicate balance. Do not try anything new at this point to alter this condition.
SUPPLEMENTS:
PROTEIN POWDER:. The protein requirements of a bodybuilder vastly exceed those of the sedentary public. You are constantly taxing your muscles by diet and training and must insure that the proper nutrient balance is available for recovery and growth. Protein Powder is just that. Protein. As a competitive bodybuilder, aim for 1 ½ to 2 grams of protein per pound of bodyweight per day. Others will contend that it is per pound of "lean body weight". Nevertheless, Protein Powder is a must for any bodybuilder, especially while in competition mode.
MEAL REPLACEMENTS POWDERS (MRP): As the name implies, MRP's are taken instead of a meal, neither with or in between. A typical meal replacement drink is a balanced meal in itself. Met-Rx is one of the more popular replacements on the market but there are many others. MRP's typically come in pre-measured packets that you mix in a blender with water or milk. They are nutritionally balanced to meet the nutrient requirements of an entire meal with heavy emphasis on protein. One MRP, 2 bananas, a heaping tablespoon of natural peanut butter, 4 to 5 scoops of Whey Protein and enough water and ice to make a half gallon drink. This yields nearly 150 grams of protein in a delicious drink that will last until just after noon. While dieting for competition, never leave home without a MRP near by. They offer a convenient, high protein/low fat alternative to fast food.
FAT BURNERS: Fat Burners are compounds, often plant derived, which effect metabolism by increasing thermogenesis (the production of body heat). Most fat burners on the market are ephedrine based however there are a few that take a different approach. Ephedrine by itself is an effective thermogenic aid however when combined with caffeine there is a synergistic increase in the effects of both. In other words, the combined effect is greater than the sum of the separate compounds. The most popular thermogenics stack on the market is known as the ECA stack
E-Ephedrine
C-Caffeine
A-Aspirin
Taken together, these ingredients work synergistically to increase metabolism and accelerate fat loss at a substantially higher rate then when taken separately. Many supplement manufactures market products under a wide variety of names but in the fine print you will usually find the ECA stack. a newer thermogenic and is based on Norephedrine. This product is also effective and may be more easily tolerated by some individuals than the ephedrine-based supplements. Regardless of the type of thermogenic used however, always get the advise of your physician. Also, never use these supplements in the evening, as they will probably keep you awake well into the night.
Contest preparation is difficult enough and the diet is brutal. An effective fat burner is a highly recommended ally in your quest for muscular definition.
L-Glutamine: L-Glutamine is an essential amino acid which is very important to bodybuilders because it has a muscle sparing effect after intense physical stress. Roughly 60% of free-form amino acids floating in skeletal muscles is L-glutamine. After an intense workout, glutamine levels in the body are reduced by as much as 50%. Supplementing with L-Glutamine may help body builders reduce the amount of muscle deterioration that occurs because other tissues that need glutamine will not rob the glutamine stored in the muscle cells. While preparing for a competition, L-Glutamine may tip the balance of the fat/muscle loss ratio in your favor.
We could literally go on and on..NEEDSIZE--GOOD LUCK BRO--YOU'RE GOING TO MAKE SOME NOISE BEFORE YOUR DONE!!!!-----...the basic guidelines here will take you to 6% bodyfat rather easily(with extreme dedication) and rather quickly......and soon to 4% and have ABS at least like these here:
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jk
