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Thread: Training for first natural contest

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    Default 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.

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    Behemoth
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    Quote Originally Posted by ^&*$$#@ View Post
    doing my first show scares me to death.
    Why? IMO, just giving it your best and competing is a victory.

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    Quote Originally Posted by Bob S View Post
    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.

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    Quote Originally Posted by ^&*$$#@ View Post
    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!

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    Iron Addict CMC191's Avatar
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    I'll be following. Good luck man

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    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.

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    Juggernaut Nationals09's Avatar
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    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

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    Barbarian
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    Progress pics?

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    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.

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    Iron Addict CMC191's Avatar
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    How do you eat currently? Food selections and such. Also, about how many calories/macros is your maintenance?

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    Quote Originally Posted by CMC191 View Post
    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.

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    Forum Leader: Training Journals tjoe's Avatar
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    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)
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

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    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.
    "Anyone can speak english when in might get you a little strange lol"

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    Iron Addict CMC191's Avatar
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    Quote Originally Posted by tjoe View Post
    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.

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    Quote Originally Posted by Pitbull9 View Post
    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

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    Squats five sets of ten with 325 super sets with straight leg deads four sets with 185 for twelve reps.
    seated calf presses changed the weight every set did four sets high reps.
    Low back extensions did three sets 15 reps.

    lat pulls on some machine did five sets ten plus reps
    cable seated rows did six sets ten plus reps
    closer grip machine pulls just did a few sets.

    Barbell curls did six sets with 115 for ten reps sets
    Outside curls with dumbels did five sets of eight reps
    finished with wrist curls did four sets with a 85 barbell

    Only ate protein so far today going to do this for three days to clean out and get ready for a carb cycle type diet.

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    Barbell incline presses 225 five sets of ten
    Dumbell presses 105 five sets of ten
    cable crosses four sets of fifteen

    standing military presses 155 four sets of eight
    butterfly delts five sets of firteen
    hammer shrugs four sets of eight

    lying tricep extensions five sets of eight
    kickbacks three sets of fifteen

    started workout with 30 minutes on the treadmill pulse around 130

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