4 weeks out please help!!

hey guys i am doing a very amateur bodybuilding charity event contest. i am at a crossroad right now because i dont know wether i should lower my cal because i wont cut fast enough or keep it the same incase i loose muscle and look flat on stage. Iv really never cut so i dont know please help me with my diet!

I am currently 183lbs and around 11%bf (top abs are showing but still have a long way to go). it is 4 weeks out. here is my diet/ workout.

I am on
test prop50mg ED
TREN ACE 50mg ED
Winstrol 50mg tab ED
clen 120micrograms 2 week on 2 week off

i do a carb cycle diet where i have my hi days eating 225g of carbs my low days eating 175g of carbs and my off days where the only carbs i have is a peice of fruit (roughtly 40g from fruit and sugars from cottage cheese and protein shakes) and i repeat. my cal are around 2600 cal and even tho teh carbs fluctuate i make up the diff in cal by adding more fats/proteins to my diet.

THIS IS MY WORKOUT
DAY A (hi carb day)
FLAT DUMB BELL CHEST 5 sets 5 reps
Front Squat 3 set 12 rep
weighted wide grip pullup 25 rep as many sets as needed
rope tricep extention 2x10 Super set with reverse barbel curl 2x10
cable fly 2x15 super set with cable shoulder ext 2x15

Day B(low carb day)
Hangcleans 5x5
one leg dumbel squat 3x8 superset w/ reverse grip cable row 3x10
standing barbell shoulder press 5x5
abs

off day(no carbs)

day C (high Carb Day)
Dead lift 8,6,4,4,4,1,1
neutral grip pullups 3x12
standing dumbell tricep ext 3x10
shoulder complex 2x10 superset w/ hammer curls 2x10


Day d(low carb days)
Back squat 4x8
neutral grip dumbell shoulder press 4x8
tbar rows 4x6
decline dumbell flys 3x12 superset w/lat pulldowns 3x8
abs

day off (no carb day)

and repeat




here are my three diet days


HIGH CARB DAYS

Cal Fat Carb Protein
Meal 1
Nitro Core Shake 200 5g 14g 24g

Meal 2
1 Cup Oatmeal 300 6g 54g 10g
6 egg white 1 whole egg 190 4g 4g 30g
TOTAL 490 10g 58g 40g

Meal 3
8oz Grilled Chicken 220 2g 0g 50g
1/2 cup Brown Rice 150 1g 33g 4g
TOTAL 370 3g 33g 54g

Meal 4
1.5 Scoops Waxi Maize 240 0g 60g 0g
2 Scoops Whey 260 3g 8g 48g
Total 500 3g 68g 48g

Meal 5
8oz Grilled Chicken 220 2g 0g 50g
1/2 cup Brown Rice 150 1g 33g 4g
TOTAL 370 3g 33g 54g

Meal 6
1 can tuna 120 2g 0g 26g
handfull of almonds 160 12g 6g 6g
TOTAL 280 14g 6g 32g

Meal 7
4oz Talapia 110 2g 0g 23g

Meal 8
1/2 cup cottage cheese 70 0g 6g 11g
1 TBSP Peanut Butter 100 8g 3g 4g
Caseine Shake 120 1g 3g 24g
TOTAL 290 9g 12g 39g

4 FISHOIL through out day 50 5g 0g 0g
TOTAL: 2,660 54g 224g 314g



MED CARB DAYS
Cal Fat Carb Protein
Meal 1
Nitro Core Shake 200 5g 14g 24g

Meal 2
1 Cup Oatmeal 300 6g 54g 10g
6 egg white 1 whole egg 190 4g 4g 30g
TOTAL 490 10g 58g 40g

Meal 3
8oz Grilled Chicken 220 2g 0g 50g

Meal 4
1 Scoops Waxi Maize 160 0g 40g 0g
2 Scoops Whey 260 3g 8g 48g
Total 500 3g 68g 48g

Meal 5
8oz Grilled Chicken 220 2g 0g 50g
1/2 cup Brown Rice 150 1g 33g 4g
TOTAL 370 3g 33g 54g

Meal 6
1 can tuna 120 2g 0g 26g
handfull of almonds 160 12g 6g 6g
TOTAL 280 14g 6g 32g

Meal 7
8oz Talapia 220 4g 0g 46g

Meal 8
1/2 cup cottage cheese 70 0g 6g 11g
1 TBSP Peanut Butter 100 8g 3g 4g
Caseine Shake 120 1g 3g 24g
TOTAL 290 9g 12g 39g

6 FISHOIL through out day 90 9g 0g 0g
TOTAL: 2,580 60g 172g 333g


NO CARB DAYS
Cal Fat Carb Protein
Meal 1
1 Scoop Whey shake 130 1.5g 4g 24g

Meal 2
2 slices Turkey Bacon 70 3g 0g 12g
6 egg white 2 whole egg 260 8g 4g 36g
TOTAL 330 11g 4g 48g

Meal 3
8oz Top Round Steak 480 19g 0g 70g

Meal 4
8oz Grilled Chicken 220 2g 0g 50g
1 TBSP Olive Oil 120 14g 0g 0g
TOTAL 340 16g 0g 50g

Meal 5
2 Scoops Whey 260 3g 8g 48g

Meal 6
8oz Grilled Chicken 220 2g 0g 50g
1 TBSP Olive Oil 120 14g 0g 0g
TOTAL 340 16g 0g 50g

Meal 7
2 can tuna 240 4g 0g 52g

Meal 8
8oz Talapia 220 4g 0g 46g

Meal 9
1/2 cup cottage cheese 70 0g 6g 11g
Caseine Shake 120 1g 3g 24g
TOTAL 190 1g 9g 35g


8 FISHOIL through out day 120 12g 0g 0g
TOTAL: 2,650 87g 25g 423g





PLEASE LET ME KNOW WHAT CHANGES IF ANY I SHOULD MAKE TO MY DIET AND OR WORKOUT AND ANY AND ALL ADVICE WOULD BE VERY HELPFULL

I'd say to go into ketosis if you wanna come in shape at 4 weeks out and 11% bodyfat. Thats just my IMO

Where is the cardio??? I'd start NOW, first thing in the morning empty stomach (sip on BCAAS if they are available, not protein shakes) and PWO. Hell possibly two-three hours after your last meal for a total of three times a day.

im sorry i forgot to mention the cardio.

on my high days i do incline walk for 30min (145-155bpm)
after every workout i do 25min treadmill (145-155)
and on my off days i do 30min eliptical (145-155bpm)

should i increase it?
how does my diet and workout look? do i need to add or change any exercise and do i need to subtract some cal

Look up what a keto diet is, Dave Palumbos pre-contest keto diet might be a good idea to look at, you can Google that and should be able to locate it, I believe its actually here on this forum you just gotta search for it.

I can't redo your diet for you. You got the right idea on how to diet but you need to eat less at your weight.

At this point you should be almost in contest shape. But instead you are literally in offseason shape at 11%. I know I personally can get into contest shape while cycling carbs just takes longer, but ketosis as much as I hate it gets me leaner the fastest.

Merely my suggestion.

You workout is all over the place to me, where did you get that. Just go basic. You wanna train things twice a week: D1 quads/hams/calves, D2 chest/shoulders/trics, D3 back/bis, D4 day off, repeat.

If you go into ketosis and do the diet cardio should be done at 115-130bpm for at least 30 minutes. Low intensity. At this point if I was you, I'd go into ketosis cardio 45 minutes first thing in the morning and then 30 min PWO. Then 10-12 days before the show maybe bum it up 3 with one last session at night.

Carb up after 2 weeks on the diet, and then maybe once a week until the a day before the show and shit load.

Maybe some of the more experience contest experts can come in here and give you better suggestions. I really don't know what I'd do at 4 weeks out and 11% bf.... that be a nightmare :lol:

I'd go to another show but you said its a charity event so IDK.. Just do your best and work of your POSING!!!! Start watching tutorials and doing it all the time..... POSING POSING POSING!!!!!!!!!!

Quote:

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Originally Posted by shepa

im sorry i forgot to mention the cardio.

on my high days i do incline walk for 30min (145-155bpm)
after every workout i do 25min treadmill (145-155)
and on my off days i do 30min eliptical (145-155bpm)
should i increase it?
how does my diet and workout look? do i need to add or change any exercise and do i need to subtract some cal

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I would double that.

i would drop all shakes, cottage cheese and any other dairy products ASAP!!! THEY ALL HOLD TOO MUCH WATER....and more cardio 4 sure as fireguy said...and pose pose pose to harden up...good luck...