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Competition Diet

  • Thor492
    Competition Diet
    on: 2014-08-31 08:35:54
    Hi there, I have my first competition in 28 days and am getting continually excited. Working out 6 days a week, with a combination of tabata and LISS cardio at the end of each of those workouts. I am a 19 year old 5'11" 217lb endomorph and have a few problem areas left to cut before my show. My hips, the tip of my pecs (right behind my nipple) and my middle abs still carry a bit of fat. My bottom 2 abs carry almost no fat, my top 2 just a little bit, but my middle 2 still do not show. I'm on a diet plan that reduces me 100cal/week for the next few weeks up to the show, starting with 2,518cal in week 1. My question was just will I be able to fix these problem areas by the time of the show with my current diet/exercise plan or if i need to do something much more aggressive to get that final tone in my problem areas such as carb cycling or some form of extreme diet. Sorry for all the long details but if the specifics help you give me a solid answer I truly appreciate your time! Thanks again.
  • IFBB Undercover
    Re: Competition Diet
    on: 2014-09-24 04:29:21

    Hey bro,

    In order to know, I'd have to see your progress through the diet and look at your food intake. Things don't sound ideal, but I'd have to see pics to know where you're at. Ideally, you would be ready at least 2 wks out, so that you can coast in. You don't want to have to crash the fat off in the end. Crash dieting will leave you flat and small. If you aren't ready, look at the contest schedule and see if there is another show later in the season, that will allow you more time. If you are an endo, there is a good chance that you would need to restrict carbs. So a carb cycle or a keto diet might be what it takes. Once again, I would have to see you, see your diet and see the progress you have made to date. 

    For many guys, fat loss happenes in this order...and this is not 100% universal, but it is common. First you see your arms get leaner. Then legs. Then shoulders and chest. Abs come in after that and in the end, lower back, followed by glutes and hams. If you still are seeing actual fat, and not water retention, in your chest and abs, I have to wonder how your lower back is looking. Lower back can be a sticking point for many guys (not all). From the sounds of it, you might need more time. BUT I AM SAYING ALL OF THIS, HAVING NOT SEEN PICS, so please, don't take these words to heart. You have to decide if you think you are ready. If you want to, message me through the Next Level Nutrition page, here at Naps and I can tell you where to send pics. I'll take a look at you and let you know what I think. And in the future, if you want to work with me on a prep, I would be happy to guide you through your next prep and get you dialed in, to look the best you can! Next Level Nutrition