Wish Me Luck - SuperiorMuscle.com

fog_hat1981 · #1 11-05-05, 09:44 AM

Alright guys and girls...

I have committed to a show in late March. I'm currently 20 weeks out. I have 8 weeks to keep making lean gains and then it's a 12 week race to first place in the novice class. I'll start posting up some pics, diet and training program in the next few weeks to get a heads up on anything I need to focus on before I start cutting. I am working the person sponsoring the show (it's a national qualifier by the way so it may eventually be good exposure) and he has trained tons of people including Cory Everson when she was at her prime.

I do have some lagging bodyparts that I won't be too proud of but I think that doing the show will help me in the long run. I figure it will give me good exposure to the competition and the contest diet part of the whole deal. I also want to see what my body looks like on stage so that I will really know what to dial in on for the years to come.

I'm currently at 5'8", 207 with close to 10% bf. I'm hoping to hop up to 210-215 before my contest diet starts because I feel that while my diet has been in good shape for lean gains that I have leveled off at my current caloric intake so I will need to bump it up over the next few weeks.

Give me a few days on the pictures as I'm still pretty white and covered with body hair

(I'm not a big fan of shaving).

njlovehandles · #2 11-05-05, 09:50 AM

Good luck bro! Dig deep!

BBAddict · #3 11-05-05, 12:37 PM

Awesome! So this is your first show? The first one's tough just cause getting the diet and the timing of the last week down is tough. It'll help a ton that you're working with someone with pro experience. Looking forward to the pics and the first place trophy!

infiniti1982 · #4 11-05-05, 12:42 PM

That's awesome. It sounds like you'll come in with a respectable amount of size for your first show. Good luck!

offroad1 · #5 11-05-05, 06:01 PM

most people don't start a diet till like 12- 6 weeks out, so good luck

meat12 · #6 11-05-05, 10:24 PM

good luck bro

wnabeabeast · #7 11-05-05, 10:29 PM

Congrats with you decision and good luck at the show.
Which show are you gonna do? Yesterday I received an envelop full of contes info.And one of them is San Diego World gym classic and it is about in 20 weeks March 18th to be exact. I am thinking about doing that.

Zulu 007 · #8 11-20-05, 09:06 AM

Booooyaaaah

Megiddo · #9 11-21-05, 08:57 AM

Good luck bro.

offroad1 · #10 11-22-05, 05:42 PM

good luck

Control · #11 11-25-05, 07:52 AM

Bust you ass bro and don't let the judges take away your sense of accomplishment. I don't want to tell my life story here or anything but I competed for a few years at a pretty high level and it almost killed me. I was so concerned with how I placed in the shows (I wanted to go pro at the time) that when I got screwed by the judges it was devastating to the point where I didn't want to live any more. You have to do it for the love of it and accept the fact that your placing will often come down to luck. So, good luck...lol

house1 · #12 12-11-05, 05:05 PM

good luck brother --

Pumpdogg · #13 12-11-05, 05:16 PM

Best of luck to u...

Chadd77 · #14 12-12-05, 11:04 AM

Good luck brother.

Let's see the pics!

fog_hat1981 · #15 12-13-05, 10:58 AM

Thanks for the support everyone. I still have a few weeks of "bulking" left before I start my diet. Unfortunately, I lost 2-3 pounds over the holidays so I'm hovering around 205 but it's not the end of the world. Also, I don't have any pictures up yet as I'm still white and hairy

...

Here's my current diet. Any help would be appreciated. I will probably stick with something like this for a few more weeks until I start cutting out a few fats and mainly carbs...

7 a.m. - 1 cup of oats blended with 2 scoops of ON 100% Whey with 12-16 ounces of water

I sip on 8-12 ounces of OJ between these two meals

8 a.m. - 7 whole eggs, 1 cup of brown rice

10 a.m. - 1 cup of oats with raisins, 2 scoops of ON 100% Whey with 12-16 ounces of water

11 a.m. - Workout (I recently added cardio back in so I wouldn't be caught off guard when I hit it hard in January etc - right now it's just 15-20 minutes of fast walking at the end of my workout)

12:30 p.m - 2 scoops of "VP2 Isolate" Whey with 40 grams Carbo Gain and 40 grams of Dextrose - 1 scoop of AllTheWhey CEE mixed with Cranberry Juice

I sip on 8-12 ounces of OJ between these two meals

1:30 p.m. - 8 ounces of chicken, 1 cup of oats, 1 large sweet potato (the chicken and oats are mixed with a few teaspoons of one of the Iron Chef marinades)

3:30 p.m. - 8 ounces of chicken, 1 cup of oats

I usually munch on peanuts and almonds in between these two meals

6:30 p.m. - 8 ounces of chicken, 2 cups of brocolli and/or snow peas

9:00 p.m. 1 1/2 cups of cottage cheese or quite a few scoops of PB

The solid foods come out to about 4300-4400 calories, 95 grams of fat (20%), 450 carbs (40%), 400 grams of protein (40%).

My BMR is currently about 3300 but I have a fast metabolism so I am still just maintaining with this diet. I will stick with close to the same layout but I will cut the whole eggs out (37 grams of fat) etc and start to dial in the fat/carb/protein ratio. I'm not including calories/carbs from juices etc and I also drink 1 gallon of water in addition to fluids in shakes etc (two cheat meals are still allowed every week - Wednesday at lunch and Sunday night during football).

Please be critical of my current diet and I'll keep you posted of any last minute progress before I start my new diet.

NYCmitch25 · #16 12-13-05, 01:16 PM

Good luck!!!!!!!!!!!!!

mindstar · #17 12-13-05, 03:05 PM

good luck man, competing takes cajones!

fog_hat1981 · #18 12-16-05, 01:16 PM

Here's my diet that I plan on starting in January. I am new to the "contest" part of dieting so anyone well experienced here please step in and help me out.

This is a basic layout of what it looks like...

7am - 1 cup of oats and 8 ounces of fresh chicken breast

9am - workout

10am - PWO shake (2 scoops of isolate - 40 grams dextrose - 40 grams maltodextrin)

1pm - 8 ounces of fresh chicken breast, 1 large sweet potato and 2 cups of fresh green vegetables (most likely broccoli)

4pm - 2 scoops of whey

7pm - 8 ounces of fresh chicken breast and 2 cups of fresh green vegetables

10pm - 8 ounces of fresh chicken breast and 2 cups of fresh green vegetables

This comes out to about 2400 calories with roughly 300 grams of protein, 240 grams of carbs and 25 grams of fat - about a 50/40/10 ratio...

This is NOT set in stone and I am sure that it will change as time passes but I wanted to see what others thought about my first "plan of attack." It seems a little too low to me on the caloric side (like maybe I wil lose too much muscle right off the bat) but I've had a few other people that have competed look at it and they said it looks about right???

Any help would be appreciated!

fog_hat1981 · #19 12-16-05, 01:22 PM

I forgot to add that I am currently at 206 with 11.2% bf. My math says that I need to get down to about 191 pounds (if I don't lose any muscle) in order to come it at my goal of 4% bf...

Does this sound right?

On a side note - I am sure I will lose a good amount of muscle but hopefully not too much. I am also wanting to come in at the top of my weight class but to be as lean as possible so I'm thinking I should come in around 180???

infiniti1982 · #20 12-16-05, 02:16 PM

hey bro,

thought id give you some comments where i saw fit.

Quote:

Originally Posted by fog_hat1981

Here's my diet that I plan on starting in January. I am new to the "contest" part of dieting so anyone well experienced here please step in and help me out.

This is a basic layout of what it looks like...

7am - 1 cup of oats and 8 ounces of fresh chicken breast

9am - workout If this were me, I would be starving for another meal 2hrs after my first one and would not have enough energy to have a great workout. If that's all you can do because of your schedule, then stick with it, but if you can, move your pre workout meal closer.

10am - PWO shake (2 scoops of isolate - 40 grams dextrose - 40 grams maltodextrin) Start out using this PWO shake for a couple, maybe 3 weeks. Then try using oats in the PWO shake and see if you notice an acceleration in fat loss. I posted in another thread yesterday detailing (and linking to) the benefits of a low GI pwo shake. Take a look.

1pm - 8 ounces of fresh chicken breast, 1 large sweet potato and 2 cups of fresh green vegetables (most likely broccoli)

4pm - 2 scoops of whey (Could you get casein powder and use that instead? It looks like you are busy during these hours and aren't able to get your hands on real food.)

7pm - 8 ounces of fresh chicken breast and 2 cups of fresh green vegetables

10pm - 8 ounces of fresh chicken breast and 2 cups of fresh green vegetables

This comes out to about 2400 calories with roughly 300 grams of protein, 240 grams of carbs and 25 grams of fat - about a 50/40/10 ratio...

This is NOT set in stone and I am sure that it will change as time passes but I wanted to see what others thought about my first "plan of attack." It seems a little too low to me on the caloric side (like maybe I wil lose too much muscle right off the bat) but I've had a few other people that have competed look at it and they said it looks about right???
Most definitely too few calories. Sure, you'll lose weight quick at first, but what about when you plateau? Cut to 2000 calories? Then 1500 calories? 1000 calories? You do not want to ever reach those low levels. If you start out higher, off the top of my head I would suggest around 2800 calories, you will have more room to move down once you plateau.

Please tell us about your plans for cardio. Off the bat, I'd suggest you keep in mind that you will need to use cardio to break through plateaus--so in the early weeks start off light, and by the end you will be doing cardio all day long (not really). So for example, in the first month of your diet, you might average 3 sessions a week, the second month an average of 6 sessions a week, the third month 9 sessions a week, etc. etc. etc.

Any help would be appreciated!

Good luck... and you won't be eating these for a while, so take one last look: :bbq:

infiniti1982 · #21 12-16-05, 02:17 PM

One more thing, I like more fat in my diets than the ratio you have set up. Somewhere around 20% is best in my opinion.

daf2 · #22 12-17-05, 01:35 AM

i would say that is too low in calories since you are still really far from the show. I would add brown rice in another carb meal and add some type of fat source in there as alll your fat is basically trace amounts. So shoot for maybe just a cup of brown rice added and some fat added

daf2 · #23 12-17-05, 01:38 AM

also if you keep your fat this low you will notice it as i actually noticed it in my nails skin and hair. Nails were slightly discolored in last two weeks and skin was a lot drier than normal and hair seemed to grow slower but couldn't really tell for sure

oh and you could add steak or extra lean ground beef(7%) as a protein in one of your meals too so you wouldn't ahve to add as much fat etc.

Puma · #24 12-18-05, 06:57 AM

You currently have 23.072 lbs of fat on your body (from the numbers you gave).

Given that your close to 10% bf, I am just going to do the fast calculation that for every point you want to lose your going to need to lose about 2.3 lbs of fat.

So, right now 206 at 11.2% here is what its going to look like:

204 - 10%
202 - 9%
200 - 8%

The actual amount you need to lose is right around 7.2 X 2.3. That's right around 16.6 lbs.

So, 206 - 16.6 = 189.4

Now, don't trust my numbers, I am not an expert on calculating BF, this is just straight multiplication and percentages. I am not sure if there are other factors used in the calculation of BF. Also, this is going with the assumption you lose no muscle, an assumption that I don't think that you can really make.

Good luck bro, I am trying to get my ass in gear to do the same thing! Let us know how it goes. And get a fake tan or something, lets see those pics!

fog_hat1981 · #25 12-19-05, 12:00 PM

Thanks for the help guys - this is my new plan - see what you think.

Also, I'm going back to school FT in January so my workout may move to around 4pm but I'll adjust everything accordingly and let ya'll look at it again...

Quote:

Originally Posted by fog_hat1981

Here's my diet that I plan on starting in January. I am new to the "contest" part of dieting so anyone well experienced here please step in and help me out.

This is a basic layout of what it looks like...

6am - 1 cup of oats, 6 egg whites and 2 whole eggs

8am - 1 cup of oats and 8 ounces of fresh chicken breast

9am - Workout

11am - PWO shake (2 scoops of isolate - 40 grams dextrose - 40 grams maltodextrin)

Quote:

Originally Posted by Glowalla

Start out using this PWO shake for a couple, maybe 3 weeks. Then try using oats in the PWO shake and see if you notice an acceleration in fat loss. I posted in another thread yesterday detailing (and linking to) the benefits of a low GI pwo shake. Take a look.

I've read that post and agree - I will probably save that until about 6-8 weeks out...

1pm - 8 ounces of fresh chicken breast, 1 large sweet potato and 2 cups of fresh green vegetables (most likely broccoli)

4pm - 2 scoops of whey

Quote:

Originally Posted by Glowalla

Could you get casein powder and use that instead? It looks like you are busy during these hours and aren't able to get your hands on real food.

I already have Casein but I thought that this might be absorbed too slowly...

7pm - 8 ounces of fresh chicken breast, 1 large sweet potato and 2 cups of fresh green vegetables

10pm - 8 ounces of fresh chicken breast, 2 cups of fresh green vegetables and one tablespoon of olive oil

This comes out to about 3050 calories with roughly 330 grams of protein, 320 grams of carbs and 50 grams of fat - about a 43/42/15 ratio...

This is NOT set in stone and I am sure that it will change as time passes but I wanted to see what others thought about my second "plan of attack."

Quote:

Originally Posted by Glowalla

Most definitely too few calories. Sure, you'll lose weight quick at first, but what about when you plateau? Cut to 2000 calories? Then 1500 calories? 1000 calories? You do not want to ever reach those low levels. If you start out higher, off the top of my head I would suggest around 2800 calories, you will have more room to move down once you plateau. Please tell us about your plans for cardio. Off the bat, I'd suggest you keep in mind that you will need to use cardio to break through plateaus--so in the early weeks start off light, and by the end you will be doing cardio all day long (not really). So for example, in the first month of your diet, you might average 3 sessions a week, the second month an average of 6 sessions a week, the third month 9 sessions a week, etc. etc. etc.

Very good points...

Cardio is basically 3 days a week with an average HR of 65% max - nothing too strenuous - for about 20 minutes after my workouts. I know it will get more intense with intervals and most likely twice a day near the end but this is it for now...

Anymore help would be appreciated!