Critique, 18 years old competing in March

Size=everything

Hey guys,

Some of you might remember from a few months ago as the 18 year old hoping to compete in September. Basically I got completely side tracked in the summer having just finished school and what not and drank too much, trained too little and diet went to **** but I am back in the game now hoping to compete in March. I am current 220lbs at 6ft and am hoping to get to around 230lbs by the competition, dont know how possible that is but I am going to try!

Currently this is my diet :
Wake : Serious Mass Shake
+2 hours : 2 chicken fillets, 500ml milk
+2 hours : 2 chicken fillets, 500ml milk
+2 hours : Steak/Chicken, 500ml milk
+2 hours : Steak/Chicken, brown bread, 250ml Milk
Gym
Post WO : 50g Protein
+3 hours : Steak, 250ml Milk
Pre Bed : 50g Casein whey, 3 tablespoons olive oil.


So first picture is before summer started. Second picture is at the end of summer when I had dieted down a little to get more ripped for the holiday

Just want some critiques on diet, general advice on people who have competed etc.

Current supplements :
Creatine 15g daily
Glutamine 15g daily
Whey Protein 50g daily
Casein Protein 50g daily
Serious Mass 1 scoop daily

anything useful I could add in there?

brianthebard

Seriously impressive work dude. Any measurements, arms, forearms, thighs, etc? Do you not find that diet a bit restrictive?

tribulus

There's very few, if any, posters who have competed in BB here tbh.

As I said before, upper body looks great, how're the legs coming on though?

Size=everything

brianthebard wrote: »

Seriously impressive work dude. Any measurements, arms, forearms, thighs, etc? Do you not find that diet a bit restrictive?

Don't have any measurements as of yet I will try get some though.

And no I think the diets fine restrictive wise, before the summer I was on a keto diet which meant 0 carbs, now that was restrictive!

Size=everything

tribulus wrote: »

There's very few, if any, posters who have competed in BB here tbh.

As I said before, upper body looks great, how're the legs coming on though?

I thought Dragan had?

Legs are my biggest weakness they simply won't grow for me so I have decided to train them twice a week, once using lower weight higher reps and then again using heavy weights with lower reps just wondering if you think this is a good idea??

tribulus

Not that I'm aware of. I don't think there's any regular poster who has!

If your body can handle it then go for it, just find something that works and stick with it.

Personally I found when I focused on getting my squat and dead up (for PL'ing) my legs grew well.

E.g. one day I would squat roughly 3-5 working sets, reps from 5-8 (before I added any equipment) followed by leg presses as my main leg exercises.

Then another day I'd do 3-4 working sets of pulls followed by heavy RDL's.

You can't go far wrong if you're pushing the squats really but if you find that 10 sets of extensions made your quads grow then so be it!

Best of luck with the comp, keep us updated.

kazzer

Im curious, why did you go for a keto diet (i get the impression your always lean)? And how did you find it, results wise and how hard was it?

Degsy

Size=everything wrote: »

I thought Dragan had?

Legs are my biggest weakness they simply won't grow for me so I have decided to train them twice a week, once using lower weight higher reps and then again using heavy weights with lower reps just wondering if you think this is a good idea??

How long have you been training for?

Malteaser!

Size=everything wrote: »

I thought Dragan had?

Legs are my biggest weakness they simply won't grow for me so I have decided to train them twice a week, once using lower weight higher reps and then again using heavy weights with lower reps just wondering if you think this is a good idea??

What's your current leg day(s) looking like at the mo??

Dragan

Size=everything wrote: »

I thought Dragan had?

Legs are my biggest weakness they simply won't grow for me so I have decided to train them twice a week, once using lower weight higher reps and then again using heavy weights with lower reps just wondering if you think this is a good idea??

Nope, if it pie eating you need help with i am your only man though!

One thing i will say, any muscle that you add between now and leaning out you will more than likely lose. It just won't be on the body long enough to hang around for much longer after you hit a low cal diet.

The thing that will win you the show is your conditioning. Coming in ripped to shreds and not holding any water is really the only way to approach these shows.

The thing that will lose you the show is your legs. Any show i have been to, by and large in the Juniors, the upper body's are all of a similar standard but it's the guy with the legs and the conditioning that will win it.

Some advice would be if you can approach the show from as a learning experience and not put too much pressure on yourself then go for it.

If you are in it to win then you need to be very honest with yourself about how you look.

Edit : Diet wise it is "fine" for building muscle, but terrible from an actual nutrition point of view. You need to work in lots more fruit and veg, get your vitamins and minerals in and plenty of them. When you start to diet down and train intently for the comp you will really need these for the body to do it's thing.

Hanley

You're more muscular than most, and in better condition than all, so be careful of what you're listening to.

Any leg shots?

Size=everything

tribulus wrote: »

Not that I'm aware of. I don't think there's any regular poster who has!

If your body can handle it then go for it, just find something that works and stick with it.

Personally I found when I focused on getting my squat and dead up (for PL'ing) my legs grew well.

E.g. one day I would squat roughly 3-5 working sets, reps from 5-8 (before I added any equipment) followed by leg presses as my main leg exercises.

Then another day I'd do 3-4 working sets of pulls followed by heavy RDL's.

You can't go far wrong if you're pushing the squats really but if you find that 10 sets of extensions made your quads grow then so be it!

Yeah think I am going to mix it up a bit keep the legs thinking!

Best of luck with the comp, keep us updated.

Thanks hopefully if I keep giving updates here I won't lose track of my goal. Its so hard to keep diet clean etc. when your in college though but I am going to try my best!

Size=everything

kazzer wrote: »

Im curious, why did you go for a keto diet (i get the impression your always lean)? And how did you find it, results wise and how hard was it?

I went for keto because it offered fat loss whilst keeping muscle, hell even building a little bit of muscle.

Results were amazing, I leaned up considerably and kept 99% of my muscle.

Size=everything

Degsy wrote: »

How long have you been training for?

Think its around the 2 year mark now!

Size=everything

Malteaser! wrote: »

What's your current leg day(s) looking like at the mo??

4 sets of squats - 10 reps, 10 reps, 10 reps, 10 reps
4 sets of legpress - 30 reps, 25 reps, 20reps, 15reps
4 sets of calf raises - 20 reps, 20 reps, 20 reps, 20 reps
3 sets of machine - 12 reps, 12 reps, 12 reps
3 sets of machine - 12 reps, 12 reps, 12 reps

I am thinking of heading lunges in there but I always feel like I am about to collapse at the end

brianthebard

Size=everything wrote: »

Yeah think I am going to mix it up a bit keep the legs thinking!

Thanks hopefully if I keep giving updates here I won't lose track of my goal. Its so hard to keep diet clean etc. when your in college though but I am going to try my best!

Out of interest what sort of programs have you been following thus far? Since you have a fairly nearby date and your legs need improvement, you can't afford to mess about on them. I'm not able to advise on what plan to use, but I would say there are plenty of programs out there that have been tried and tested and shown good results, maybe try one of them out?
Emmet suggested this to me before and while I can't tell you if it worked or not its worth a look.

Also maybe you could keep a journal in the fitness logs section here on boards? It would be cool to see what progress you are making, what you are lifting, etc, and it would be a reason to keep updating and logging your diet and training.

Size=everything

Dragan wrote: »

Nope, if it pie eating you need help with i am your only man though!

One thing i will say, any muscle that you add between now and leaning out you will more than likely lose. It just won't be on the body long enough to hang around for much longer after you hit a low cal diet.

The thing that will win you the show is your conditioning. Coming in ripped to shreds and not holding any water is really the only way to approach these shows.

The thing that will lose you the show is your legs. Any show i have been to, by and large in the Juniors, the upper body's are all of a similar standard but it's the guy with the legs and the conditioning that will win it.

Some advice would be if you can approach the show from as a learning experience and not put too much pressure on yourself then go for it.

If you are in it to win then you need to be very honest with yourself about how you look.

Edit : Diet wise it is "fine" for building muscle, but terrible from an actual nutrition point of view. You need to work in lots more fruit and veg, get your vitamins and minerals in and plenty of them. When you start to diet down and train intently for the comp you will really need these for the body to do it's thing.

Hey I hear what you are saying, I am really just hoping to place well (i.e not last!) its really as a learning curve for the september comp next year though I don't think its possible for me to win that without taking a certain plunge that I am not willing to take (if you get me)

Size=everything

Hanley wrote: »

You're more muscular than most, and in better condition than all, so be careful of what you're listening to.

Any leg shots?

Not as of yet, dont have a camera and lost my phone but I will try get one up ASAP though theyre pretty pathetic.

Size=everything

brianthebard wrote: »

Out of interest what sort of programs have you been following thus far? Since you have a fairly nearby date and your legs need improvement, you can't afford to mess about on them. I'm not able to advise on what plan to use, but I would say there are plenty of programs out there that have been tried and tested and shown good results, maybe try one of them out?
Emmet suggested this to me before and while I can't tell you if it worked or not its worth a look.

Also maybe you could keep a journal in the fitness logs section here on boards? It would be cool to see what progress you are making, what you are lifting, etc, and it would be a reason to keep updating and logging your diet and training.

Hey thanks for the link I will definitely check it out. I think what is going to kill me in this competition is my legs.

And yeah I'll start a log if you'd like, it will help keep me motivated.

Cravez

brianthebard wrote: »

Emmet suggested this to me before and while I can't tell you if it worked or not its worth a look.

I tried that leg program for when i was originally bulking up for the NABBA's. It did work (gained about 2 inches on each leg) and builds mental endurance as well doing all those reps . If you do decide to do the program OP then make sure you take enough joint support supplements as your knees will be getting a hammering. Btw your in good shape already OP (nothing that i can specifically point on since you only have a rear lat and some sort of front pose) and would more than likely have no problem holding your own in the juniors. Pretty much all of what Dragan said is spot on, the chap who won the juniors this year made the effort of going in the best condition possible.

estebancambias

you'd have to pick your times to do that leg programme right? it sounds good but wouldnt like doing it if the weights section was packed.

Size=everything

Michael Cravez wrote: »

I tried that leg program for when i was originally bulking up for the NABBA's. It did work (gained about 2 inches on each leg) and builds mental endurance as well doing all those reps . If you do decide to do the program OP then make sure you take enough joint support supplements as your knees will be getting a hammering. Btw your in good shape already OP (nothing that i can specifically point on since you only have a rear lat and some sort of front pose) and would more than likely have no problem holding your own in the juniors. Pretty much all of what Dragan said is spot on, the chap who won the juniors this year made the effort of going in the best condition possible.

Thanks. 2inches on each leg is phenominal! Would Animal Flex would that be sufficient for joint support? I'm very low on money right now but hopefully I get a job soon so I can pay for my supps!!

Also is there any pics of the juniors from this year??

brianthebard

Just start dealing creatine on the street if you want some extra cash....

amazingemmet

Size=everything wrote: »

Thanks. 2inches on each leg is phenominal! Would Animal Flex would that be sufficient for joint support? I'm very low on money right now but hopefully I get a job soon so I can pay for my supps!!

Also is there any pics of the juniors from this year??

Glucosamine and high dose fish oil.

Every show I've seen its always the guy with the best balance upper and lower who wins the juniors. The judges know you're only juniors and don't expect monsters in the category but will look for who ever has the best balance and brings the best package.

One more thing is use more tan then you think you need at the show. I've seen two people who should of placed higher not do so due to being too light and washed out.

Dragan

Hanley wrote: »

You're more muscular than most, and in better condition than all, so be careful of what you're listening to.

Any leg shots?

Would be better to point out any info given that you have issue with dude, might be of more help to the OP.

Hanley

Dragan wrote: »

Would be better to point out any info given that you have issue with dude, might be of more help to the OP.

Very little that anyone has said, or can say, is going to be relevant to the OP because they haven't walked the walked. I wouldn't try giving him diet advice because he's in much better shape than I am.

Pretty much everything he hears here is going to be theory based. And as I'm sure you know, saying and doing are two different things.

I never said that I had a problem with what anyone said, just that the OP should be careful when it comes to deciding what is relevant, and what is speculation.

celestial

Think what Hanley's sayin is if no-one on here has competed in BB then theory is what he's gonna be getting - OP you might think of checkin out some of the BB forums too...

Dragan

Hanley wrote: »

Very little that anyone has said, or can say, is going to be relevant to the OP because they haven't walked the walked. I wouldn't try giving him diet advice because he's in much better shape than I am.

Pretty much everything he hears here is going to be theory based. And as I'm sure you know, saying and doing are two different things.

I never said that I had a problem with what anyone said, just that the OP should be careful when it comes to deciding what is relevant, and what is speculation.

Valid enough point, although looking at his diet and his lack of legs, he could definitely benefit from some of the information posted.

Also, if you post on an open Forum then you are going to get response from all kinds of backgrounds, not often relevant.:)

Roper

Dragan wrote: »

Also, if you post on an open Forum then you are going to get response from all kinds of backgrounds, not often relevant.:)

Indeed you are. like this one!

OP get out of that body oil and fake tan business and into a sport!

Rock on free speech!:P

g'em

ffs would all of you put down the handbags, stop bitching like wimmin and stay on-topic.

OP, you're looking very solid although as has been mentioned without seeing your legs and the overall picture it's hard to judge. No-one here has (to the best of my knowledge) competed but Michael Cravez did some great prep-work for this year's NABBA's and would be a great resource to talk to.

Where do you train? Is there anyone there whose head you can wreck (in a good way ) to ask them questions and find out about how to go about this the right way?

Also remember that your first competition will be a learning experience so don't be afraid to get things wrong. In fact you'll never stop learning and making mistakes is the best way to do that.

Forum wise for information about BBing MuscleTalk is a very friendly place and you'll find plenty of competitor's there to show you the ropes.

Is there a show in March that you want to enter? If so, great, that means you have a confirmed date to work towards. Work back the weeks between now and then and decide on your goal dates - i.e. there's no point in starting a contest diet now, you can still afford to eat big and eat well, save the diet and starvation to a few weeks out from stage time.

Keep a planner to help you stay focused and on target, plan every week between now and the big day, start sourcing tans/ costumes sooner rather than later and try and get in touch with someone who can train you in poses - there's no point in having the musclez if you can't show them off properly.

amazingemmet wrote:

Every show I've seen its always the guy with the best balance upper and lower who wins the juniors. The judges know you're only juniors and don't expect monsters in the category but will look for who ever has the best balance and brings the best package.

+ 1,000,000 to this. Juniors are not expected to be on par with seasoned lifters, but balance and a solid base for future shows will count for a lot. If you already know your legs are your weak point make them a priority.

And keep us updated, it would be great to have a competitor in our midst

Size=everything

Thanks for the responses guys.

I used to be on bodybuilding.com forums but I found the advice there worthless as not matter who posted a picture big,small or fat the advice back from every poster would be BULK. I think the responses here are a lot more detailed and educated and it always good to get differing opinions. I will certainly check out MuscleTalk though!

My plan is to bulk until January then give myself 8 weeks to cut though I am not sure if this is much time. I am not expecting to win I really just want to get my first competition out of the way and as g'em said learn from it.

Legs are no.1 priority right now, I worked them Tuesday, still sore today have my next leg session is on Saturday....hopefully they've recovered by then!

Oh and I will start up a log either today and tomorrow.

Thanks again guys

amazingemmet

Yeah hit those legs hard now, keep the mindset that getting your legs up is the thing that is going to win you the show. Good luck