Thinking about competing. Few questions

Lil background:
34 yrs old
214ish lbs
6'3"
Around 8 perc bodyfat...dexascanned 8.1 cpl months ago

Have lost around 50lbs since aug of 2013..been trying to maintain past cpl months

Im getting older and kinnnda thinking about competing in a small show around this time next year..right now my legs and calves are lagging. Ive been lazy with them and on top of that my lwr body genetics are just not so great...ive always been pretty strong upper body weight with prev pre diet pers best of a 450 raw bench and 265 standing ohp..

For the guys with experience, and with around a year til contest what should i start doing now?? Go into a lean bulk? All out bulk??? Maintain and bulk on dwn the road?? Im just not sure how long i should allow myself to put on weight and then how long ill need to get it off..

My legs are going to have to grow and i am 100 perc devoted to doing the work. Also any suggestions on a leg workout to get the most bang for my buck. Im currently doing a 5/3/1 setup with 5 sets of 10 as accessory and then i do some assorted assistance work and deadlift on another day..im tall and longlegged and have poor flexibility in my ankles and calves. Squats are painful for me and its impossible to go below parallel without my heels raising...buuut i refuse to except that as an excuse and have been powering through it

Any help or suggestions are welcome and appreciated.

Also im on trt of 50mg 2x a week which keeps me at 6-700 Would a lean bulk be a good time to up this to help lean muscle gains and to prevent as much fat

Personally I would do nasty bulk first until you hit 10-11%, then continue with lean bulk, keep the BF at this level and dieting should be a breeze...

How crazy would u get with cals...my mainteance with cardio is around 3350-3400...first tine ive been cut up and im so scared of getting fat. Im the type who can eat a million cals a day no problem. And i tend to put on weight really fast

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Here is a recent pic

You look great, damn. I see no legs, however. I think you need more reps for your legs. 5/3/1 setup is more of a powerlifter workout. Drop the weight down and try squatting in the 12-15 rep range for 4-5 sets.

You say you want the legs to grow, then you have to train them for size.

Also, alternate front squats in every once in a while instead of back squats. If you have not tried them, then just know you will have to drop the weight way down as compared to the back squat to perform them, but they hit the quads differently. Are you doing leg sled and hack squat, too?

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Originally Posted by bw2506

thinking about competing in a small show around this time next year..right now my legs and calves are lagging. Ive been lazy with them and on top of that my lwr body genetics are just not so great...
. . .
Also im on trt of 50mg 2x a week which keeps me at 6-700 Would a lean bulk be a good time to up this to help lean muscle gains and to prevent as much fat

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Have you cycled before? Any thoughts on upping the test to 500 mg a week for three months while you increase the reps and sets (volume) on those legs to bring them up to match that upper body?

Why ruin that nice physique? Just hit legs and be happy.

No cycles besides 2 prohormones. One while fat and one while cutting last year...basically my leg training is 5/3/1 and then i do 5x10. On anotger day i deadlift, hack squat leg extensions etc...can i get enough cals to make tge legs grow without turning fat... Lije i said squats are very painful for me but feel the higher reps will help. Will 500mg a week at just above maintenance do much for my legs if training them hard. Any specific leg wrkouts and or advice is greatly appreciated

You have plenty of room to grow without getting too fat and even then you should still be lean in comparison to most people assuming you don't get too nuts with it. I understand the fear though, like you I'm one of those people that can eat unreal amounts of food...even on cheat meals it's hard for me to feel actually full but I also put on weight very easily, which isn't always a good combination. You'll just need to use the mirror and take it as far as you're comfortable with. The best plan IMO, keep it fairly simple and ease into it now. There's no need to increase calories ridiculously, just up your intake a bit. From there start your prep and next time around if you want to do another show but still want more size, up things a little more. You'll probably be more comfortable this way...no need to try and grab all the size you can right now.

And 500mg of testosterone per week is dramatically above normal naturally produced testosterone. It will help everything grow, if that's a direction you want to go ("direction" referring to gear use).

You know what I say to leg training, the first time a girl walks up to me in a bar and asks me to flex my legs for her is the day I start to train legs, until then Bis till I die...LMAO!


I am just kidding, I do train legs even after 2 partial tears in quad and ham...

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Originally Posted by MIKE_XXL

You know what I say to leg training, the first time a girl walks up to me in a bar and asks me to flex my legs for her is the day I start to train legs

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Funny!