9 weeks out from first show...feedback

[pesty4077]

i will ask him on saturday about maybe bringing fat down. i was already thinking ab this without hearin commentary on here

I will think ab my cycle

i think the tren can/will get titrate up higher i just havent taken it in a long time just started it

the test is good at 700 for my size

i just come off 4 weeks of anadrol so give my body a bit of a rest before i get closer to show

gh stays at 9

after this prep I'm going to try to find me someone that will help me work the foods and drugs together

because just i feel like we are not on same page esp in a longer prep

I eat an average of 140 grams of fat and one of the leanest guys in my gym. Honestly, listen to your coach if he is good. One size doesn't fit all and he might know your body better.

 

[VaginaBoob89]

You probably *could* be ready and in "okay" shape in 9 weeks, but it's gonna involve a lot of stairs, steps, high stims, and low calories. I'd advise you to keep dieting for 9 weeks, take a short 3-4 week diet break where you come off all stims (keep thyroid in if you're using it) add back in some calories but don't get fat and stay around maintenence, and then diet for another ~8-12 weeks and pick another later show.

 

[VaginaBoob89]

M1-
2 scoop isolate
90g oats
25g peanut butter

M2-
6oz chick
185 g rice
15ml oil

M3-
6oz chick
185 g rice
15ml oil

M4-
2 scoop isolate
90g oats
25g peanut butter

M5-
6oz ground beef
15ml oik

M6-
6oz ground beef
15ml oil

rice and chick are cooked weight

Your diet has a shit ton of oil, bro. Way too much. And you have 0 fruits and vegetables?

Normally I'd say "listen to your coach" but I think your coach is clueless.

Here's what I would do to change your diet:

M1
same, just drop down the pb to around 20g
add around 100-150g rasberry, blueberry, or blackberry

M2
175gg/6oz chicken breast (cooked weight)
200g white or sweet potato cooked weight
100g green beans

M3
Same as M2

1 large banana immediately pre workout

M4
Same as M1, add in a medium green apple

M5
6oz 95/5 beef, 100g green beans, low calorie satiating fruit of choice (that means strawberry, raspberry, blueberry, blackberry, green apple etc, not pineapple or papaya or higher calorie lower satiey fruits)

M6 same as M5

Your micronutrition with your current diet is very poor and fat sources are not very filling. If you are gonna do a high fat diet, at least be eating steak, salmon, and whole eggs, not just adding liquid fats to meals. You also have literally no fibre in your current diet

 

[KingOfSushi]

I eat an average of 140 grams of fat and one of the leanest guys in my gym. Honestly, listen to your coach if he is good. One size doesn't fit all and he might know your body better.

No one’s saying you can’t get lean/maintain a lean physique with higher fat intake as it’s just CICO at the end of the day. However, from a performance/metabolic perspective it’s generally not going to be optimal. We want to have glycogen and use those carbs to improve training performance, have glucose for the brain and cognitive function, keep thyroid output optimal etc. we must remember it is our bodies preferred fuel source.

At a certain point in my opinion it’s better to just go full on keto than have this lowish carbohydrate higher fat approach, as at least then you’ll be able to use the fats for energy more readily.

Fats can have their place especially for someone who burns through things super quickly, but given where OP is 9 weeks out and I wouldn’t say that’s him if I were to guess.

Just my 2c

 

[TheOtherOne55]

You coulddd be in shape in 9 weeks but you’re gonnna have to pull cals and really dial up cardio. 25 mins won’t be shit.

Also, this is a dangerous game to play here. U have a coach and you’re coming on a hardcore BBing board asking random strangers to poke holes in your plan? Follow your coach. “Hey, some random guys saw your plan and thought it’s bullshit..what do u think?” I have dropped clients who want to fuck with the diet too much. If u want answers, I would politely ask your coach why he does high fats and other questions. Too many guys come on here for answers and probably ruin their prep. Paralysis by analysis. U just have a plan. Follow it.

 

[Flex500]

M1-
2 scoop isolate
90g oats
25g peanut butter

M2-
6oz chick
185 g rice
15ml oil

M3-
6oz chick
185 g rice
15ml oil

M4-
2 scoop isolate
90g oats
25g peanut butter

M5-
6oz ground beef
15ml oik

M6-
6oz ground beef
15ml oil

rice and chick are cooked weight

Let me first say...if you trust your coach, roll with it. Don't go back and with us and make edits and half listen to your coach. Either use him or cut him loose. With that said...if you were just a random guy I'd say this...

• Your diet has almost no nutritional value at all outside of the beef. Chicken, rice, not sure what "oil" means, oats, peanut butter. Outside of the beef there is almost no nutritional value whatsoever. Respectfully, it looks like an Egyptian slave diet from 3,000 years ago. I totally say that light hearted, don't take it personal. Seriously don't take offense, it's how many bbing diets look and with enough drugs it makes up for a slave diet.
• I don't to go for more of either a higher fat or lower carb approach or a cyclical approach. I don't know you or how you feel on what kinds of diets. I feel GREAT on higher fat diets, it's healthier for mitochondria and your body in general and you can eat "real food" like steaks, beef, avocado, etc. I don't feel my best on a more balanced carb/fat diet.
• I think you are going to need to cut the food down...but again...you are eating a lot, but not getting much nutrition, IMO
• I don't think your drug approach is terrible. You are a 25 year old young man...competing and diet with little drugs. I was able to get on a national stage with half my prep on 400 test/400 eq and the next half on 400 test/300 tren. Learn to diet, hone things in, see what works for you with the drugs low.
• It would probably help if you talked to your coach about drugs. Its a big component.
• You CAN do it and get in shape in 9 weeks. You look good. But...you are going to have to really turn up the heat...quickly. If you were 12-14 weeks out I'd say you are perfect.

my friendly two cents.

 

[SDRaver]

My unsolicited advice: absolute transparency between you and your physique coach at all times "Keep honest people honest". Should you deviate at any time from what your coach's is assisting you with without their knowledge then the trust/ honesty component starts to dwindle.

As far as posing goes. In my opinion there's some pretty decent guys putting out great information on posing on IG. If you're able to go to local shows in your area do so. Try to sit as close to the judges as you can. And see what they're looking for from their perspective. If there's posing clinics going on close to you then go to those. It's part of the education process.
Because it's not too difficult to be in your best condition yet not look your best on stage because a pose wasn't hit correctly.

 

[pesty4077]

No one’s saying you can’t get lean/maintain a lean physique with higher fat intake as it’s just CICO at the end of the day. However, from a performance/metabolic perspective it’s generally not going to be optimal. We want to have glycogen and use those carbs to improve training performance, have glucose for the brain and cognitive function, keep thyroid output optimal etc. we must remember it is our bodies preferred fuel source.

At a certain point in my opinion it’s better to just go full on keto than have this lowish carbohydrate higher fat approach, as at least then you’ll be able to use the fats for energy more readily.

Fats can have their place especially for someone who burns through things super quickly, but given where OP is 9 weeks out and I wouldn’t say that’s him if I were to guess.

Just my 2c

Where did you get I said low carbs?? You even know what I eat or you speculating? Because I eat plenty of carbs with those fats. You must have saw my leg pictures here and the leg routines I do with being that lean. You think I have energy??

The key is balanced, but some people can eat a higher fat diet with carbs. Not everyone needs 1 1/2 to 2 grams of protein per pound either. Some people have different metabolism.

 

[pesty4077]

Let me first say...if you trust your coach, roll with it. Don't go back and with us and make edits and half listen to your coach. Either use him or cut him loose. With that said...if you were just a random guy I'd say this...

• Your diet has almost no nutritional value at all outside of the beef. Chicken, rice, not sure what "oil" means, oats, peanut butter. Outside of the beef there is almost no nutritional value whatsoever. Respectfully, it looks like an Egyptian slave diet from 3,000 years ago. I totally say that light hearted, don't take it personal. Seriously don't take offense, it's how many bbing diets look and with enough drugs it makes up for a slave diet.
• I don't to go for more of either a higher fat or lower carb approach or a cyclical approach. I don't know you or how you feel on what kinds of diets. I feel GREAT on higher fat diets, it's healthier for mitochondria and your body in general and you can eat "real food" like steaks, beef, avocado, etc. I don't feel my best on a more balanced carb/fat diet.
• I think you are going to need to cut the food down...but again...you are eating a lot, but not getting much nutrition, IMO
• I don't think your drug approach is terrible. You are a 25 year old young man...competing and diet with little drugs. I was able to get on a national stage with half my prep on 400 test/400 eq and the next half on 400 test/300 tren. Learn to diet, hone things in, see what works for you with the drugs low.
• It would probably help if you talked to your coach about drugs. Its a big component.
• You CAN do it and get in shape in 9 weeks. You look good. But...you are going to have to really turn up the heat...quickly. If you were 12-14 weeks out I'd say you are perfect.

my friendly two cents.

Good post and shows how some respond differently to foods. The coaching is spot on. Why hire a coach and second guess him? Either he is good or you made a poor choice. By this time on this board, you would think people know who is a great coach as many times we talk about them.

 

[MackCoach]

I’d say you are ok for being that many weeks out

However …. Lower back way too smooth (fat)
Same with the abs

My suggestion:

Time to ignore your coach’s diet advice

Your carbs are way to high and your current conditioning reveals that

Immediately get on a 150/100/50 grams per day rotation and then repeat

See how you look in two weeks then you may need to get on a 100/50/0 rotation

You need to be stage ready 2 or 3 weeks before the stage then you can dial in from there

 

[MackCoach]

Ramp the cardio up to 40/45 minutes PLUS get outside for a 30 to 45 minute brisk walk

And I would definitely add 50 to 75 mcg t3 first thing AM before / with coffee

 

[KingOfSushi]

Where did you get I said low carbs??

Nowhere? I didn’t say you said low carbs. Not sure what you’re getting at there. However, it’s also going to be true that the more dietary fats you eat you are going to be pulling from what could potentially be more carbs.

 

[intensevolume1]

You hired your coach. You don't want too many chefs in the kitchen. Just do exactly what your coach tells you to do if you don't then he's not going to get the right feedback in order to know what do.
If you have concerns talk to your coach about it. The worst thing to do is ask a bunch of strangers on a forum what they think.

I have people do things way differently but there's 1000 ways to skin a cat and they all work. Every coach develops their own method overtime.

 

[intensevolume1]

Ramp the cardio up to 40/45 minutes PLUS get outside for a 30 to 45 minute brisk walk

And I would definitely add 50 to 75 mcg t3 first thing AM before / with coffee

Or maybe just maybe he do what his coach says

 

[MackCoach]

Or maybe just maybe he do what his coach says

Sure if he wants too
Just offering my coaching advice

 

[M@NU]

Or maybe just maybe he do what his coach says

well, he would not ask for feedback on a bodybuilding board if he trusted his coach 100%, no?

 

[johnjuanb1]

I’d suggest hiring @luki7788 to do your gear protocol and diet from now until the show. If your coach works mostly with natural guys he isn’t the right coach. My philosophy is to pick a coach who looks the way you want to look.

 

[pesty4077]

The problem is you are going to give you different advice here. Especially diet wise and gear. It will confuse you. A coach is someone you listen to fully if you trust them. Other then that, you just picked a bad coach.

 

[smurp]

I like that your doing only 60 mgs tren weekly. Are you pinning sub q 10 or 20 mgs daily or eod ?

what is the reason for low dosing tren ?

What is your competition history?

I just did .2ml added to my m w f shots

I’ve never competed or even done a hard real diet before

 

[Fleezy]

If I'm honest, it all looks strange - a high fat diet which instead of accelerating your metabolism, slows down your metabolism

How does one speed up their metabolism with diet in the precontest setting?