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  1. #1

    Default Need Help On A Contest Prep Diet

    Hey there.I am 12 weeks out of my first comp. 200lbs and around 10% bodyfat. I am 20 years old. Working out 6 times a week and i work to the gym i go too not as a personal trainer just for help so i have plenty time to do my cardio and my posing. I am not very active but my workouts are always intense and heavy 90minutes. Also my metabolism is very fast but i am afraid of how many calories i must eat to burn body fat. I am not sure if its correct but i think that my maintance is 3100 calories so 2500 cals will be good for my diet. My macros split will be 40/50/10 (pro carbs fat). What do you think about the cals ? Also i will be doing for a start 30 minutes cardio on my rest day and on my arm day (burning 400-500) calories for the first 4 weeks, after 8 weeks out i will be doing 2 times of 40' minutes, at 6 weeks out 4 times and i will be incrising my cardio per week.
    Thank you in advance! Have a great day!

  2. #2

    Default

    Sounds about right as far as calories are concerned. I would not go below 2300-2500 at any point. Try to adjust your macros as you get closer to the show, i.e. reduce carbs, increase fats & protein.

    For cardio, increase only as needed. If you are losing body fat on a weekly basis at 40 minutes per day then keep it at that. If you see progress halting, slightly increase duration and/or intensity.
    Μεγάλες Εκπτώσεις Συμπληρωμάτων Διατροφής <==== Πατήστε Εδώ!

    --------------------------------------------------
    - M.Sc.
    - ISSA BODYBUILDING Specialist
    - NSCA Certified Personal Trainer
    - NASM Certified Nutrition Coach


    "Να θυμάστε ότι αυτό που κάνετε είναι κάτι που ελάχιστοι άνθρωποι στον κόσμο έχουν τη δύναμη της θέλησης ή την αποφασιστικότητα να πραγματοποιήσουν. Χρειάζεται κάτι πολύ περισσότερο από τη σωματική μας δύναμη για να χτίσουμε και να σμιλέψουμε το σώμα μας. Χρειάζεται και μια τεράστια ποσότητα πνευματικής δύναμης, και αυτό είναι που οι υπόλοιποι άνθρωποι πραγματικά ζηλεύουν. Πάρτε το ως κοπλιμέντο, διότι ξεχωρίζετε μέσα σε ένα πλήθος ατόμων που μόνο ξέρουν να είναι ακόλουθοι."

    "Just remember that you are doing something that so few people in the world have the will power or determination to do. It takes much more than physical strength for us to build and sculpt our bodies. It takes an enormous amount of mental strength as well, and that's what people are truly jealous of. Take it as a compliment, for you stand out in a crowd full of followers."

    "You got a dream, you gotta protect it. If people can't do something themselves, they wanna tell you that you can't do it. If you want something, go get it. Period."
    ~ Chris Gardner

  3. #3

    Default

    On my leg days and back days i will consume 360c 270c 27f. On my chest tri days and arm days i will consume 290c 300p 31f and on off days i will be at 180c 300p and 36f. So in conclusion i will consume more calories and carbs on big parts days and less to the others . I think it will helps me to keep my size and my blood sugar stable . From week 12 till 6 i will be doing this after 6 weeks out I will drop more carbs but definitely no keto for me. i want to be under 5% bodyfat and no under 176 lbs

  4. #4

    Default

    Sounds good, good luck!!
    Μεγάλες Εκπτώσεις Συμπληρωμάτων Διατροφής <==== Πατήστε Εδώ!

    --------------------------------------------------
    - M.Sc.
    - ISSA BODYBUILDING Specialist
    - NSCA Certified Personal Trainer
    - NASM Certified Nutrition Coach


    "Να θυμάστε ότι αυτό που κάνετε είναι κάτι που ελάχιστοι άνθρωποι στον κόσμο έχουν τη δύναμη της θέλησης ή την αποφασιστικότητα να πραγματοποιήσουν. Χρειάζεται κάτι πολύ περισσότερο από τη σωματική μας δύναμη για να χτίσουμε και να σμιλέψουμε το σώμα μας. Χρειάζεται και μια τεράστια ποσότητα πνευματικής δύναμης, και αυτό είναι που οι υπόλοιποι άνθρωποι πραγματικά ζηλεύουν. Πάρτε το ως κοπλιμέντο, διότι ξεχωρίζετε μέσα σε ένα πλήθος ατόμων που μόνο ξέρουν να είναι ακόλουθοι."

    "Just remember that you are doing something that so few people in the world have the will power or determination to do. It takes much more than physical strength for us to build and sculpt our bodies. It takes an enormous amount of mental strength as well, and that's what people are truly jealous of. Take it as a compliment, for you stand out in a crowd full of followers."

    "You got a dream, you gotta protect it. If people can't do something themselves, they wanna tell you that you can't do it. If you want something, go get it. Period."
    ~ Chris Gardner


 

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