5 Weeks from first contest

[The BCF]

Hey Guys...

I just posted some pics yesterday in the Judges forum but thought I'd also post here so I can get general comments from everyone else. I've only posted here a few times but I've been a daily reader for almost 2 years now. I really love this board and it is by far the best You guys are top notch.

So I'm doing my first show, the Contra-Costa on May 10. I had hoped to come in as a middleweight but looks like I'll be a Lt. Heavy. I'm 5-7 and 203 right now.

I think my upper body is coming along GREAT... all except for maybe the triceps. However, my legs seem to still be holding a lot of fat or maybe water. Any ideas how to clean them up in the next four weeks?

Thanks in advance for your comments...

Brandon

 

[Kcm3000]

looks good. need to cut the legs up a bit more. thick upper body. all in all good package. keep up the hard work

 

[BigRick722]

what is your current diet/cardio?

 

[The BCF]

Current cardio is 30 min on the stairmill every morning and another 30 min in the evening on Mon, Wed, Thur, Fri and Sat.

I just changed my diet a bit this week to try something different... trying for mostly low carb with two moderate carb days a week.

LOW CARB DAY:
1: 50g whey + benefiber (post morning cardio) & half small green apple
2: 6 egg whites with spinach & lean turkey patty
3: lean turkey meatballs (3) in tomato sauce & a veggie
4: can of albacore tuna & 2tbsp low fat mayo
5: same as meal 3
6: 30g whey (pre-gym)
workout
7: 50g whey & 30g dextrose/waxy maize combo
8: chicken or lean beef & broc
9: 50g casein + benefiber


then on TUE and SAT, I have moderate carbs;

MODERATE CARB DAY:
1: 50g whey + 2 scoops oatmeal
2: 6 egg whites with spinach & lean turkey patty
3: green apple and some peanut butter
4: lean turkey meatballs (3) in tomato sauce & a veggie & brown rice
5: can of albacore tuna & 2tbsp low fat mayo & 2 wasa fiber crackers
6: 3 more meatballs
7: 30g whey (pre-gym)
workout
8: 50g whey & 30g dextrose/waxy maize combo
9: chicken or lean beef & broc or other veggie & maybe sweet potato
10: 50g casein


Like I said, I've only been trying this low carb / moderate carb thing for a week so far to see if my body will respond since my previous diet (moderate carbs mostly) wasnt dropping any weight. I am still losing bodyfat, definitely, but my weight was steady around 200-205 for the last four weeks.

I originally started out at 225 in January at about 18% bf. I was caliper tested two weeks ago (5 fold) and came in at 9.5%.

I also drink about 1.5 to 2 gallons of water a day... take 5g BCAA in the morning, pre and post workout and before bed. Also taking fish oil and sesamin ED.

 

[oldfella]

Looking reasonably well balanced with good thickness all round.

I would drop back the carbs and do not have any after lunch except green veg. Cardio 2x's a day 40-45mins each session. So carbs at breakfast, and lunch. No more after that, keep protein very high and do first cardio session on an empty stomach!!!

 

[Trojan Muscle]

Look great man!

I'll see you there! Not competing, but have another buddy in the show.

Where do you train?

 

[The BCF]

Look great man!

I'll see you there! Not competing, but have another buddy in the show.

Where do you train?

Thanks for the comment. I really look forward to meeting others on the board so come up and say Hi if you see me.

I train at Golds SoMa in SF.

Brandon

 

[Sampson]

Looking thick as hell brother. I'm no expert but thats a shit load of food for 5 weeks out. Let us know how you get on, good luck!

 

[loganb_football]

Looking reasonably well balanced with good thickness all round.

I would drop back the carbs and do not have any after lunch except green veg. Cardio 2x's a day 40-45mins each session. So carbs at breakfast, and lunch. No more after that, keep protein very high and do first cardio session on an empty stomach!!!

OF knows his stuff, listen to him. You are in the final leg of the race, time to start tweaking your diet a bit more. Just as OF has said. You seem to have enough fat in your diet but make sure again that protein is high. You might wanna try to HIIT sessions in the afternoon. If you find yourself in a panic. Not all out but here is an example:

Say your normal cardio pace on a treadmill is 3.2, go at this pace for 2 minutes than jump to 4.0 for a minute to a minute and a half maybe even raise the incline a little when at the higher speed. Than back down for another two minutes. Total this for 30-45 minutes.

 

[w8tlifterty]

Carrying good muscle, but at 4-5 weeks out you are behind. You have a great structure, if it were me I'd get rid of all starches, fruit, dextrose, waxy maize... scratch that, get rid of the carbs. It's crunch time bro, and you are gonna have to suffer some. Up you healthy fats, oo, fish oils, some all natural peanut butter maybe for variety. Keep your protein high of course, get some green veggies in early on in the days. Judging by the amt of meals your having and the types of food I'd say you have a blazing metabolism if you have lost the amt of bodyfat already, once you drop those carbs it should really make a difference. You will probably feel flat for a few days but like the say time and time again conditioning wins shows... Up the cardio as well, 45am, 45pm low intensity i find works best for me.

 

[The BCF]

Looking reasonably well balanced with good thickness all round.

I would drop back the carbs and do not have any after lunch except green veg. Cardio 2x's a day 40-45mins each session. So carbs at breakfast, and lunch. No more after that, keep protein very high and do first cardio session on an empty stomach!!!

Hey OldFella... took your advice and been hitting it hard over the last two weeks. Meals now are just turkey, tuna, broccoli and romaine/spinach. Maybe a little peanut butter occassionally, but pretty much cut out all carbs.

Also upped the cardio to 45 min in the morning and 45 in the evening, with evenings being interval HIIT.

My weight is still on the upper end of Light Heavy (195 now) at two weeks out. But my legs are definetly clearing up and looking a lot better.

Energy SUCKS right now... is all I want to do is lay in bed after I get home from the gym (not good for the relationship!! LOL) but I only have to make it a few more weeks so I'm pushing on.

Thanks to everyone for your advice and support. Sorry I havent replied sooner, but I've been trying to get ahead at work so I can take it easy the week of my contest.

I'll try to post some new photos this weekend.

Brandon

 

[The BCF]

Carrying good muscle, but at 4-5 weeks out you are behind. You have a great structure, if it were me I'd get rid of all starches, fruit, dextrose, waxy maize... scratch that, get rid of the carbs. It's crunch time bro, and you are gonna have to suffer some. Up you healthy fats, oo, fish oils, some all natural peanut butter maybe for variety. Keep your protein high of course, get some green veggies in early on in the days. Judging by the amt of meals your having and the types of food I'd say you have a blazing metabolism if you have lost the amt of bodyfat already, once you drop those carbs it should really make a difference. You will probably feel flat for a few days but like the say time and time again conditioning wins shows... Up the cardio as well, 45am, 45pm low intensity i find works best for me.

Thanks for the info w8tlifterty... I've been taking your advice! You guys have been a great help... promuscle is the best board I've ever come across... bunch of top-notch guys and i've been able to learn a lot for you all... and continuing to learn

 

[w8tlifterty]

Keep going bro, almost there. I really think you will do very well if you're completely dry and ready. If you are leaning out real well at this point you may cut the rest of those carbs out and up your efa's a bit....also maybe add a tblspn of pb or olive oil...it will help w/ your energy levels... What is your plan of attack for a carb up???

 

[w8tlifterty]

Also bro, if you are running on no carbs you might want to switch to low intensity cardio for both sessions... Even hit tends to burn too much muscle of me in those last couple weeks, but if you are holding your size keep doing what you're doing