OMFG 2 Weeks out WTF?

[MuscleMcGee]

Okay... so... I'm two weeks out from my june 5th show... 12 days left actually. For the most part I have been dieting with much skepticism, and I literally have no actual idea what I'm doing. I eat around 225 g of protein, 100g of carbs, and anywhere between 30-50g of fat (dietary) a day. I have no idea how to cycle... how much of what to eat... when... how much sodium... water... carbs... fat... to take in. When to cut carbs, when to add carbs, when to cut sodium, when to cut and add water... These last 2 weeks are freaking me the F*** out and I really need as much help as I can get in preperation for the competition come next saturday... So far today I had BCAAs, 5g of L-Glutamine, and Animal Cuts for pre-cardio, then I did 30 minutes of cardio, then I had my breakfast which consisted of 8 egg whites and veggies, and 3/4 c oatmeal. I can outline the rest of my diet if need be, just please help! I want to look my best for my 1st comp! and hopefully come in 1st because I know I have the potential...

[FireGuy]

Post pics showing how you look doing your mandatories. Also, need ht/wt and full current cardio and diet details.

[MuscleMcGee]

I'll try to get some pics today... I'm 5'5.5 and weigh 153 when I wake up. I'm doing the Lt Wt (154.25 is the max wt). 30-40 minutes of cardio right when I wake up after my pre-cardio supps 7 days a week.

A days worth of diet looks like this:

Pre-Cardio:
1 TBSP Amino Fuel
5g L-Glutamine
1 pack Animal Cuts

Anaerobic Cardio 30-40 minutes

Meal 1:
3/4c oatmeal
8 egg whites
1 Optimen

Meal 2: (Usually preworkout along with meal 3 sometimes)
8oz Chicken Breast
(1/2c oatmeal) <--- If it is my preworkout
Veggies
(5-6 almonds) <--- Not if it is my preworkout
1 TBSP Amino Fuel
() = Depending on preworkout or not

Mid-meal:
1 Animal Cuts
5g L-Glutamine

Meal 3 Sometimes preworkout)
8oz Chicken Breast
(1/2c oatmeal) "" ""
Veggies
(5-6 Almonds) "" ""
1 Optimen

Meal 4: Post workout
1.5 scoops of ON Whey
1 Small-Medium Banana
5g Glutamine
1 TBSP Amino Fuel

Meal 5:
8oz London Broil Steak
Veggies
5-6 Almonds
1 Optimen

Meal 6: (Usually my last before bed)
1c 2% Cottage Cheese
1/2c almonds mixed in
5g L-Glutamine


Something like that... sometimes there are some variables, such as tuna instead of steak, or more egg whites instead of chicken etc.

I don't actually count calories or values of grams usually, I just measure the oz/g per serving. I know that I'm taking in 200+g of protein, around 100g of carbs (complex, not including veggies of course), and around 30-50g of fat.

Supplements for the day summary:
15-20g of Glutamine
3 TBSP of Amino Fuel (1 serving spread out - BCAA and EAA) Is this product any good anyway?
3 Optimen (1 serving spread out)
2 Animal Cut paks

I cut out creatine about 5 days ago too. Not sure if that was a bad idea or not.

[FireGuy]

You probably already know this but this kinda stuff is best figured out much earlier than 12 days out.

[MuscleMcGee]

Yup... well I'm 17 and have LITERALLY no one to help me. And I JUST found this website today... so not really my fault.

[MuscleMcGee]

Critiques?

[*Admin*]

I am sorry to tell you this but you are underage by a few months to be here... if Fireguy would like to post something up about your diet and such he can... however I am going to haft to suspend you for a few months until you are 18.... You will still be able to read the responses and to read and learmn... Please understand we are not doing this for any other reason that you are underage... we do not want to discourage you in anyway from continuing your BB career... but please remember steroids are not for you for along time to come as you will read and learn... I wish you luck and hope you do well in your compition...

.

[MuscleMcGee]

I'm natural... I'm here for advice on my NATURAL competition.

Plus I'm friends with a Moderator's son on here in person and he tells me to come here and post all the time...

[vishus]

well u shoulda said u were 18 then lol

[MuscleMcGee]

Thanks for the zero help team. Appreciated.

[*Admin*]

You need to wait and see if someone wants to post to this thread it is not something that happens in a few minutes... and as stated you are underage so you will be leaving but will still be able to read...

[CMB]

Which mod are you talking about?

[MuscleMcGee]

I don't feel like getting him banned too. Considering you guys ban me for being 17 and asking about natural competition tips.

[Narkissos]

Rules are rules dude.

Since you haven't been banned as yet, you should've taken the opportunity to post the pics requested by FG.

You posted your weight and height, but no bodyfat percentage.

The info you posted, particularly given the lack of pics, isn't enough to give you any prep advice.

[MuscleMcGee]

some of my mandatories

[MuscleMcGee]

some more, and I know I'm not the best at posing... working on it.

[MuscleMcGee]

forgot this one woops

[Bossman]

I just caught this thread but have to go to work. I'll post up later unless FG beats me to it. He's the man when it comes to prep. You don't look bad for a natural teen. You aren't showing any leg pics, that would be helpful.

[MuscleMcGee]

Yeah sorry I didn't have leg pics, they don't look bad though, they're pretty damn defined and they're like 23" or so (not big but not small). my calves are also really good so I'm not worried about that so much. To the sides, like in a side tri or side chest, my legs look really big. I'll try to get some pics up though, it was my mom who took the pics and she didn't want to see my upper thighs.

[Bossman]

At this point the only thing to concentrate on is the final week prep. I helped a natural bodybuilder compete for his first time last year. He won his first local tested show, then placed first in MW at a very tough untested NPC Nat Qlfr, then went on to place 9th in the NPC Jr Nats. This year he won his pro card in a natural BB organization.

We did a very mild carb up, used simple salt depletion to pull water. This is the plan I used for him.

Training:

No working out after Tuesday. Your body is in a depleted stated. We are waking it up, filling it out and removing subcutaneous water. Relax as much as you can from Weds, until the show. If you can get Thursday/Friday off, that would be great, but not necessary. Those days you would just rest, pose, eat and add your color.

Water:
Continue to drink the same amount of water all week. Consistency is important. If it helps, fill a gallon jug (or more if you are getting it) every day and make sure you go through it. Friday, keep your water intake as normal up to dinner, then only sips the rest of the night. Throughout saturday, you can have the same amount of water that you pee out, NO MORE THOUGH. Don't drink anything before prejudging.


Supplements:
Continue taking any supplement that you have been taking during the diet, except for creatine. You do not want to stop, ECA, etc. Cutting these out will cause a mild rebound of water retention. So, whatever you're on tuesday, take through the contest. This goes for , clen, green tea, caffeine, etc. The exception is yohimbine, do not take this, if you haven't stopped stop now.

Carb up:
We are going to do a MILD carb up. Just to help fill out the muscle a little, but not risk spiling over and smoothing you out.

Thursday and Friday, add 100 carbs to your normal diet each day. These can be higher GI carbs such as rice cakes, bananas, white rice, potatos.

Salt loading. Consistency is important. If you aren't using salt on your food, start now. Measure the salt so you're getting 4 grams of sodium per day starting now. If you haven't been taking in salt, you may gain some water weight. That's ok. I want you to take in salt up to Wednesday night before the show.

Sodium depletion(starts thursday morning): any sodium after Wednedsay will ruin your salt depletion!
On wednesday, you'll stop using salt, on ANYTHING. NO seasonings even Mrs. Dash is cut out. The only seasonings you could use would be plain black pepper and onions. Nothing else. If you haven’t been using either of those throughout the diet, don’t start now.

Thursday and Friday we will use all steak for your protein. Steak has more fat, which will help fill you out, and make certain that the carbs you eat can stay stored as glycogen.

Electrolytes :
Start taking 400mg of magnesium am and pm on wednesday. Do this thursday, friday, and saturday too. It will help with cramping.

Saturday:
Eat your normal foods for breakfast, but now, add salt!!. The same you have been eating all along. No protein shakes as they will add water. Don’t worry about adding fat or salt into your meal this morning. You’re already dry. The only thing you have to worry about at this point is drinking water. As long as you don't drink any water, you will just keep getting harder from the sodium (SO DON"T DRINK ANY DAMN WATER, NO MATTER HOW THIRSTY YOU ARE)



15-20min before prejudging, have a few spoonfulls of natural jelly or an orange (my favorite). This will help spike your insulin and bring out some vascularity.

Things to bring to a show:

A couple of towels, protan/dream tan, oil, power-ade or gatoraid, quick carbs for before going on stage,your music, camera, money .

[Bossman]

Check this link for posing tutorial.
http://www.bodybuilding.com/fun/pose.htm

[MuscleMcGee]

With only 7 days from now until the competition, is sodium loading even worth doing? I only have like 4 days to do it, and I'm currently on the Animal Cuts diuretic so would that affect the way I intake or deplete water? As for the carbs, I'm taking in like 1 cup of oats and my BCAA mix which has minimal amounts of carbs, so I'll be able to do the mild carb load as you posted. Also for protein and fat, what is a good amount of grams to be taking in of each during this last week? anything different? Right now I'm doing something like 1.5ish grams per lb for protein and something like 40 grams of fat, maybe a less more or less. Carbs are sitting at around 70-80 right now too not including vegetables (do we include those?).

[Bossman]

With only 7 days from now until the competition, is sodium loading even worth doing? I only have like 4 days to do it, and I'm currently on the Animal Cuts diuretic so would that affect the way I intake or deplete water?

Have you been taking in salt? If you've been getting a set amount, no need to salt load. If you haven't been using salt, then you want to start immediately. My experience is that salt depletion will dry you out more then the herbal diuretics ever will. You can continue to take the animal cuts in addition to the salt depletion. Drying out is very important!!

As for the carbs, I'm taking in like 1 cup of oats and my BCAA mix which has minimal amounts of carbs, so I'll be able to do the mild carb load as you posted. Also for protein and fat, what is a good amount of grams to be taking in of each during this last week? anything different? Right now I'm doing something like 1.5ish grams per lb for protein and something like 40 grams of fat, maybe a less more or less. Carbs are sitting at around 70-80 right now too not including vegetables (do we include those?).

I would not change your diet now. Leave everything where it's at except for the changes I noted in the final week. All we're trying to do here is dry you out a bit and fill you out some. It's a very conservative approach.

You need to work on your posing. What are you doing for color?

[FireGuy]

Sorry I am late to the party guys, less than 6 weeks out myself and my disposable time is shrinking by the day. CGB is giving you excellent advice, you pretty much "are what you are" at this point. Any radical changes are likely to cause more damage than make improvements. Especially with this being your first show and doing teen class. A mild dry out is all you really need to be concerned with diet wise.

The best thing you can do at this point is address the last two things he mentioned to you. Posing and color. With the exception of your back lat spread, your posing looks decent. Your need to get those hands down by your kidney area and stop putting them high and in front of you. Also, leg position is critical on all poses and we cant tell if there is anything glaring there that needs to be addressed.

Next, color. Do you have some Pro-Tan or Jan Tana? Hitting the tanning bed for a few months of getting spray tanned is not going to cut it. I dont care how dark you think you are, if you are using either of those methods you will look like Casper the Ghost on stage. Start applying Wednesday night or Thursday morning and keep putting 2-3 coats on through Saturday morning. When you are POSITIVE you are finally dark enough, put on one more coat.
Good luck!