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First show coming up

Stroke71

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Im planning on doing my first show this August. Right now im 6'2" 212lbs and about 12-14% BF. I would like to add 15-20 lbs of lean muscle and cut BF % down to atleast 9%. I'll be putting alot of emphasis on my legs. Im training DC style. Any and all suggestions are welcome.







 

deadliver

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Yes, you should go the gym and lift weights, and then you should eat good food that will support muscle growth, and allow you to drop fat, and you should rest and recover, if your hormonal balance will allow it you will grow... and stuff.... You should also listen to your friends who give you more specific, awesome advice.... But then again wtf do I know, I'm 14 and weigh 139lbs.... But I did finish my first cycle of creatine last month..... :rolleyes:
 

Stroke71

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Yes, you should go the gym and lift weights, and then you should eat good food that will support muscle growth, and allow you to drop fat, and you should rest and recover, if your hormonal balance will allow it you will grow... and stuff.... You should also listen to your friends who give you more specific, awesome advice.... But then again wtf do I know, I'm 14 and weigh 139lbs.... But I did finish my first cycle of creatine last month..... :rolleyes:
Go shave something you hairy beast and quit hijacking my awesomeness!!!
 

TheOtherOne55

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Im planning on doing my first show this August. Right now im 6'2" 212lbs and about 12-14% BF. I would like to add 15-20 lbs of lean muscle and cut BF % down to atleast 9%. I'll be putting alot of emphasis on my legs. Im training DC style. Any and all suggestions are welcome.








You look pretty good in your pictures man, definitely getting there. Im sure your first show will be fun and a cool learning experience.

But first....be realistic about your goals. If your contest is in August and assuming you will diet for about 15 weeks that means you will start dieting in April probably. So thinking that you want 15-20lbs of LEAN MUSCLE in the next 10 weeks probably isnt realistic. I would say you should try and gain 10lbs of WEIGHT before April (5-7 of it being muscle) then start dieting down.
Im just trying to give you a realistic timeline here. Putting on 20lbs of lean muscle AND dieting down for a show is pretty ridiculous. But keep on doing what you are doing. DC training is the shit and you can make some good strength gains and some good weight gains with it.
 

Jcagle

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Hey man, good luck with doing a show...it is one hell of a feat, but worth it! You asked for any suggestions, mine would be these....

1. Hire a prep guy....save yourself from second guessing, that way you can focus on being your best. I would link up with someone like Alex Azarian. There are other prep guys on this board. but to me...this is a must!

2. I would not expect those gains...you got to be realistic....a great year long offseason one would be thrilled with 5 lbs lean muscle gain...most are 1-3 lbs realisticly.

just my thoughts...man I am new to this as well. Just sharing what I have experienced in the past 2 years. Good luck man. :headbang:
 

pimpman

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good luck bro have fun getting there
 

Stroke71

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I really appreciate the input guys. I realize these goals are a bit high. But the way I look at it.....If i set low goals, i'll achieve low results. So Im shooting high with the hopes I achieve great results. Another reason I think I may possibly be able to put on close to that weight is the fact that I have NEVER trained legs consistenly. And just in the past couple weeks of hitting em hard, they're responding big time. Ive deff considered hiring a prep specialist. I guess it'll just depend on money, time, and were im at when that time comes. Thanks for the help guys, much appreciated!!
 

concreteguy

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If its size you want, go balls out on the big four.

squat
deads
bench
bent over rows

Is your diet on point? Sups on point?
I would look into finding a trainer you feel comfortable with to make sure your not wasting your training time.

Good luck, your on your way!

CG
 

TheOtherOne55

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I really appreciate the input guys. I realize these goals are a bit high. But the way I look at it.....If i set low goals, i'll achieve low results. So Im shooting high with the hopes I achieve great results. Another reason I think I may possibly be able to put on close to that weight is the fact that I have NEVER trained legs consistenly. And just in the past couple weeks of hitting em hard, they're responding big time. Ive deff considered hiring a prep specialist. I guess it'll just depend on money, time, and were im at when that time comes. Thanks for the help guys, much appreciated!!
i like your attitude on the goals man so i gota give you props. And i agree with what concrete said...hit squats, bent over rows, bench and deadlift HARD and you WILL GROW a solid foundation to build on. good luck brotha!
 

Stroke71

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Thanks for the input guys. Im deff hitting the big 4 hard and heavy. theyre all something i have slacked on in the past because of my height. but im tired of using that as an excuse. My diet could always use improvement. Im eating alot of quality foods but i know my macros arent in perfect order. I am looking into getting some help with that in the future. I think my supp and gear regimen is in order for now.
 

Elvia1023

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Thanks for the input guys. Im deff hitting the big 4 hard and heavy. theyre all something i have slacked on in the past because of my height. but im tired of using that as an excuse. My diet could always use improvement. Im eating alot of quality foods but i know my macros arent in perfect order. I am looking into getting some help with that in the future. I think my supp and gear regimen is in order for now.
Squats, leg press, stiff leg deadlifts and standing calf raises should be staple in your regime if your serious about getting your legs up. Especially the first 2... they are vital. I am 6ft 2 and understand the squat thing... but for me they are fine. I do think for you it's just been an excuse thing and you have created that in your head. Hack squats are great too. It's hard to say just by looking at you but I feel hitting your legs twice weekly with low volume and high intensity would be very well suited for you. Something like-

Day 1= Squats, stiff leg deadlifts, calf extensions

Day 2= Leg Press, lying leg curls, standing calf raises

You could throw in some db lunges, seated leg curls and leg extensions too but don't overtrain.

Ensure there are 3 days in between leg days.
 

tazzie

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If floor deads are a problem given your height, you could also consider rack deads
 

deadliver

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Yes, Rack deads are a good Idea, and your lanky ass could put the bar half way up the rack and still be well below your knee's.:D
 

Stroke71

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Yes, Rack deads are a good Idea, and your lanky ass could put the bar half way up the rack and still be well below your knee's.:D
HA HA HA your such a funny fucker, aint ya!!! im doing the rack deads and trying to build up a good solid foundation and eventually start doing floor deads. it must be nice being a dwarf there BJ.
 

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