9 weeks out from first show...feedback

[smurp]

You want to imagine posing for the judges, bcoz that's what counts. And btw, wasn't dogging you at all - you are actually hitting some of those poses rather well. But for example, in the RDB and RLS poses, you want to get in the habit NOW of doing them correctly so it will be automatic come show time. You are standing with both feet/legs side by side, whereas you need to put one foot/leg back further, and flexing that calf, also flexing your hams and glutes too.

You have a nice taper of the back in the RLS, which diminishes a lot in the front relaxed pose. Try flexing them lats more in the front relaxed to bring that taper out. If you can't, try lowering your elbows down a couple inches on each side which will make it easier to flex your lats. You don't need to have that look like your riding a motorcycle if the lats aren't there to push your arms out - looks unnatural & a common mistake made by many. Toy around with it and you'll find the sweet spot.

In the most muscular shot - it looks like your in the middle of the pose. You want to clasp your hands together, or one hand pushing against the wrist of the other hand & squueeeeze so you can bring out the pec detail/striations. Yeah you might not be lean enough YET to see them, but you eventually will, so get in the habit now of hitting the pose correctly.

OK now I'm nit-picking, but everything counts, as illusion is the name of the game. In the RLS & RDB poses, try lowering your chin down 2 inches. What that will do is make your head move forward a couple inches, making your head look slightly smaller, making your arms & delts look bigger.

To finish this book haha, and to end on a positive note, you have good quad sweep and solid af forearm development. Once you bring those upper arms up to match your forearms, it should look great. Regarding your posing - I don't think I have ever seen somebody hit the FDB pose pretty much identical to Jay Cutler - same foot placement, same arm & hand placement. Are you trying to hit it like him, or just coincidence?

Good advice thank you

 

[smurp]

25 min of cardio...a week? a day?

how many steps / activity level outside of gym and cardio?

what does your coach say? Does he fell like you are on track? Has he expressed concerns? Do you have concerns with him? I mean you need to have a conversation with him / her if you are unsure or second guessing things, and not seek outside help.

agree with the above comments about fats

He said I was ahead 3 weeks ago when he added food but my look has been stagnant since then so I am going to voice concern but hopefully he will agree without me saying anything

 

[smurp]

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.

This is good advice but I really just wanna grow after the 12-14 weeks left I’ve never had a real rebound before

just eating junk trying to add muscle to a already 20% bf physique since I was younger and it was working but I could of been much farther had I done a good diet yearly an I realize that now

 

[smurp]

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

I preferred this style diet before I just feel hesitant to try to “coach my coach” because I am paying him

 

[bbxtreme]

I think you look behind schedule to be 9 weeks out. You will also need a lot more muscle if your goal is next level. You’re going to have to cut hard and sacrifice more size to come in truly conditioned.

BUT all that aside, the number one mistake any competitor can make IMO is to come on here and ask for input when they have a coach. Trust your coach and his process. If not, you have the wrong coach.

Good foundation with a lot of potential though.

 

[BLKGUY2006]

Is it just me or is that a lot of gear for your size??? I would not think it requires that much. Not asking you to be super specific but what do you do for a living at 25 to be able to afford that much gear. Honestly, you could be a doctor or an engineer in real estate But damn I was paycheck to paycheck at 25 with my little one bedroom apartment and Toyota Corolla. You are definitely getting in shape and that is a mean vein in your right arm.

 

[bbxtreme]

I preferred this style diet before I just feel hesitant to try to “coach my coach” because I am paying him

Your coach can only coach you as good as your feedback is to them.

You’re right you are paying your coach- so why are you afraid of him? Not hating, but I get DM’s on this subject constantly. It’s a relationship, not a dictatorship. Your coach works “with you”.

Speak up and give feedback.

 

[steve0691]

I agree that you look slightly behind for 9 weeks but I dont think youre so far behind that you cant catch up.
I was in a similar situation when i competed, I had a buddy of mine doing my prep and I felt I was behind but trusted him, but when I got to 4 weeks out it was obvious I was nowhere near close and I took things into my own hands. I think maybe he was holding me back a bit because i had never competed and figured to play it safe rather than push too hard and have me quit or risk bingeing. I doubled the cardio and cut out cheats and cut carbs to zero and added in clen. Cleaned myself up alot in that last month but still not enough. Not saying to ignore your coach but if you feel youre being held back a bit like i was maybe ask what his plan looks like as you get closer to the show.

Btw i recognize that gym, used to live up that way. Went once years ago before the new owner bought it

 

[Fleezy]

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

I don’t think this is good advice but that’s my opinion

 

[intensevolume1]

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

True but this is a recipe for a bad outcome. Why hire a coach if you don't trust them 100% to give you the best outcome. I've asked every coach I worked with tons of questions because I wanted to learn. I hired them because I thought they knew better than what I did on what to do.
It's also very disrespectful to the coach. If I felt the need to get outside advice I'd fire them and move on to somebody else.
Coach and client is a relationship and any relationship should be built on trust

 

[smurp]

True but this is a recipe for a bad outcome. Why hire a coach if you don't trust them 100% to give you the best outcome. I've asked every coach I worked with tons of questions because I wanted to learn. I hired them because I thought they knew better than what I did on what to do.
It's also very disrespectful to the coach. If I felt the need to get outside advice I'd fire them and move on to somebody else.
Coach and client is a relationship and any relationship should be built on trust

I agree with u that’s why I will start asking him more question to learn why

but not
deviate from plan because if I tell him I want to go harder when we have check in Tommorow he will make adjustments as he sees fit

But I’m going to see this through and being my first show I am not looking to do “damage” I’m trying to use this as a stepping stone for a huge rebound and put on tons of size an come back next year a different human being

I still want to look respectable and still place well seeing but PCA is not nearly competitive as npc ….

 

[tommyguns2]

If this is your first contest prep, you're in learning mode. No matter what happens, you learn so much about how your body responds in a contest prep. I second the comments to continue listening to your coach, but ask him/her a bunch of questions and make sure you are both on the same page.

One thing that I'd recommend is practicing your mandatory poses. Standing up on stage for 20 minutes or so doesn't seem like a big deal, but you can usually tell who practiced their posing and who didn't, as those who didn't are gased. You work so hard to bring your best condition to the stage, take the effort to present what you have as best as you can.

Enjoy the process. You're learning a ton, and you'll take all that good info with you into your next prep. Good luck!

 

[M@NU]

Is it just me or is that a lot of gear for your size??? I would not think it requires that much. Not asking you to be super specific but what do you do for a living at 25 to be able to afford that much gear. Honestly, you could be a doctor or an engineer in real estate But damn I was paycheck to paycheck at 25 with my little one bedroom apartment and Toyota Corolla. You are definitely getting in shape and that is a mean vein in your right arm.

you definitely have the wrong sources if you think that what is he running costs alot per month. 2 tubs of whey protein is probably as expensive as his stack per month
@intensevolume1 : i know that its not good to not listen to the coach / ask for several opinions. But in my opinion, his coach does not seem to be the most competent one judging from where he is in the prep and how they proceeded with cardio/food

 

[Papabigbiceps]

Calories should start tapering down I would think. 25mins of cardio isn't enough, start doing 30-45 everyday and probably start fasted 3 times a week. With gear there's some reasonable catabolic protection. Don't know if you train abs, but I'd start.

 

[emeric delczeg]

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been prepping for 10 weeks so far diet is currently 6 meals I plugged in the diet my coach has me on and its
3,463 calories
316 pro
253 carb
129 fat

the only changes made was adding 25 mins cardio after a couple weeks and added protien and fats after a couple of weeks

my coach doesnt adivse me on gear he never asked about it or how much...i just let him know I am taking things.

gear started at
700 test
300 eq
50 anadrol
8iu gh

now im doing starting 9 weeks out
700 test
60 tren a (weekly)
9iu gh
40mcg clen
(will add 50 winstrol at 4 weeks out)

also i am 9 weeks out of my "warm up" PCA show
I am 13 weeks out of a npc show

You could achieve

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

You taking to much hormones, you could look like that without any hormones, you never reached you natural protentional, for how long you been working-out?

 

[VaginaBoob89]

This is good advice but I really just wanna grow after the 12-14 weeks left I’ve never had a real rebound before

just eating junk trying to add muscle to a already 20% bf physique since I was younger and it was working but I could of been much farther had I done a good diet yearly an I realize that now

Don't worry about growing the beginning of your competitive career. Large but unconditioned physiques are the norm at the amateur level and the winners tend to be the most conditioned guys. I'd actually spend a good 5-6 months in a deficit if i were you and really figure out how to nail conditioning before you ever bother trying to put on size.

The whole logic of the rebound is giving yourself a long runway to add muscle because you got very depleted. You're not on pace to ever get depleted enough to have a good rebound in the first place unless you commit to dieting a lot longer. And dieting a lot harder as opposed to longer will just result in some unsustainable behaviours that affect the other parts of your life and probably worsen the quality of your rebound as your hunger hormones are sent further out of control.

You're already at the point of "enough size" to be winning local shows, you need to figure out the right formula for getting ripped. It can be trial and error and certain things work better for certain people. After you've solved your process for getting lean, then start prioritizing growing for more months out of every year.

Although i only worked with him for 2 months, I learned an incredible amount from @luki7788 and his principals still guide my offseason and precontest nutrition, even though I train completely differently. I'd highly recommend hiring him.

 

[aHarness]

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

More carbs = more t3 to t4 conversion, more energy to train harder (higher output)

 

[aHarness]

More carbs = more t3 to t4 conversion, more energy to train harder (higher output)

I meant t4 to t3 conversion obviously, my bad.

 

[smurp]

More carbs = more t3 to t4 conversion, more energy to train harder (higher output)

Good point I also have heard the people who drop cals really low sub 2k end up becoming a vegetable and not moving at all and losing more non excersize activity calories burned then they’re losing but making such a drastic cut


It’s a fine line for sure.

 

[aHarness]

Good point I also have heard the people who drop cals really low sub 2k end up becoming a vegetable and not moving at all and losing more non excersize activity calories burned then they’re losing but making such a drastic cut


It’s a fine line for sure.

Don’t be afraid to push and really dig, but also utilize refeeds.