Training for first natural contest

[^&*$$#@]

I have crossed the Rubicon, might be a bad call and too soon but I need a goal and I am beginning my prep for my first natural bodybuilding show. I have not picked a contest, I need one full year to get ready, then I will hopefully find a 4-6 month window to do my thing. As of now I am 14% bodyfat, 5'11'' and 219 pounds. This next year I am very slowly working on dropping down to 11% bodyfat, at the same time still training for size and improving my flaws. Diet is mid to lower carb cycling, 100-200g a day rotating, fat 70-90g protein 250g broken down over 3 meals and 3 snacks. Training program is evolving so I cant say what it is, I like the idea of changing it constantly. Anyway this is my journal, hope some of you drop in and give advice and encouragement, doing my first show scares me to death.

[Bob S]

doing my first show scares me to death.

Why? IMO, just giving it your best and competing is a victory.

[^&*$$#@]

Why? IMO, just giving it your best and competing is a victory.

Thanks for the encouragement Bob. I guess doing anything new is scary, esp when you are alone on a stage and the center of attention. I am trying to just put my mind in a place where it is a contest for myself, and if I do my best I win. Sounds good on paper but it is still scary.

[Bob S]

Thanks for the encouragement Bob. I guess doing anything new is scary, esp when you are alone on a stage and the center of attention. I am trying to just put my mind in a place where it is a contest for myself, and if I do my best I win. Sounds good on paper but it is still scary.

I'm sure it is but SO WHAT?! GO FOR IT!

[CMC191]

I'll be following. Good luck man

[^&*$$#@]

Trained back, biceps, traps and forearms today, also low volume high reps rear-delts.

Warmedup with 10 minutes cardio, treadmill, 3 incline at 3.5 MPH. Hit lats first.

Machine pullovers, did four sets twelve reps a set nothing to failure just good lifts to get the lats warmed up.
Hammer medium grip pulldowns, 45 and 35 pound plates a side did 4 sets started at fifteen reps eneds at twelve my last two sets. Great pump pulled from elbows so very little biceps work.
T-Bar rows did these heave sets of six to eight reps did four sets.
finished with pulldowns, four sets of ten reps.

Hammer shrugs x2 45s a side did four sets of twelve reps varied the angle every set.

Hammer dumbell curls used 35 pound dumbells did five sets of twelve reps.
Barbell cules used 105 pounds did five sets of eight reps.

Forearm curls off a bench, did barbells 95 pounds three sets of ten reps.

reverse delts on a incline bench used very light weight hit form did three sets of twenty reps.

cooled down with treadmill, just ten minutes at a slower pace.

[Nationals09]

Lol omg...
I feel like a lost boy when Peter Pan came back

How the hell are you!?
I retract my previous verbal quip, I didn't know it was you Jesus... In your 3rd coming


Sent from my iPhone using Tapatalk

[fluffer]

Progress pics?

[^&*$$#@]

Need some diet advice, this is my first cut and am just winging it. Low carb, low fat? Calorie counting, not sure what to do. Keep in mind I only want to drop 1 pound a week at most, probable half that much a week to be honest. Slow cut, very slow. Please give advice.

[CMC191]

How do you eat currently? Food selections and such. Also, about how many calories/macros is your maintenance?

[^&*$$#@]

How do you eat currently? Food selections and such. Also, about how many calories/macros is your maintenance?

Lots of eggs and lean ground beef, some fruit every day, lots of green veggies, oats once a day, potatos, very little fast food, no soda no alchol.

[tjoe]

I catch some slack here and there but I really like keto myself. I went a bit "crazy" on some cheat meals and still made great progress, VERY consistent from week to week.
Matty in the DPP thread prefers low carb and dude is SHREDDED! BUT everyone is different.
The benefits of keto that I notice:
-very consistent weight loss
-once "ketogenic" energy levels are very stable
-NO need for intensity techniques like drop sets or super sets, just straight heavy work
-cardio SHOULD be low intensity. under 120 bpm. (I just walked on a treadmill at 3.0mph flat most of the time)

[Pitbull9]

Why do people make these journals without pics? to me without pics its all pointless. Cant give advice when you dont know what someone looks like imo.

[CMC191]

I catch some slack here and there but I really like keto myself. I went a bit "crazy" on some cheat meals and still made great progress, VERY consistent from week to week.
Matty in the DPP thread prefers low carb and dude is SHREDDED! BUT everyone is different.
The benefits of keto that I notice:
-very consistent weight loss
-once "ketogenic" energy levels are very stable
-NO need for intensity techniques like drop sets or super sets, just straight heavy work
-cardio SHOULD be low intensity. under 120 bpm. (I just walked on a treadmill at 3.0mph flat most of the time)

He wants to lose fat slowly.. Keto is kinda an extreme approach IMO. Fast results.. or at least from what I experienced before with it.

[^&*$$#@]

Why do people make these journals without pics? to me without pics its all pointless. Cant give advice when you dont know what someone looks like imo.

I just joined and already you require photos, vidio of me lifting, photos of my meals ect....ect...ect.

My question is why do people who do not want to help troll in the training journal section