3 weeks out from first comp

Wow okay so 3 weeks left really starting to get woried about losing some more BF... I'm currently standing on 9.9% and my weight at 89.3kg so far dropped 0.3%... Using evox hydro heat as a fat burner but don't know how effective this is... Only been dieting for a week now (I no not alot of time) but still want to compete and see where I place as a novice... Doing 20min cardio each day after training, any advice will be appreciated...

Bladerunner wrote: Wow okay so 3 weeks left really starting to get woried about losing some more BF... I'm currently standing on 9.9% and my weight at 89.3kg so far dropped 0.3%... Using evox hydro heat as a fat burner but don't know how effective this is... Only been dieting for a week now (I no not alot of time) but still want to compete and see where I place as a novice... Doing 20min cardio each day after training, any advice will be appreciated...

Your stats aren't good for a show, ill need to see pics to make an accurate assessment, post all your mandatory poses, also what is your current diet? and 4 weeks prep for a show not even the Pro's do that. 20min cardio is too little, and I don't think there are any novices shows left this year.
Anyways post pics, diet, cycle lets take it from there.

Okay ill take some pics today, gonna get some advice on posing this afternoon. I am lean, just have some water on my back and then my abs offcourse the problem.
My diet as follow:
Meal 1
Oats 50g raw
4 egg whites, 2 whole
30g synergy whey

Meal 2
150g mixed veg
1 can tuna
30g mixed nuts

Meal 3 (pre workout)
100g brown rice
200g chicken
30g synergy whey

Meal 4 (post workout)
150g brown rice
200g chicken breast
30g synergy whey

Meal 5
200g hake
150g mixed veg

Before bed
30g synergy whey

I'm drinking 5l water a day, and then using the hydro heat with breakfast and lunch, it gives a lot of energy for training... I'm working shifts, and exra cardio I get at work... At the moment I'm at the end of my cycle of cypionate. I know 4 weeks aint near enough time and not looking to rush things, like they say rome wasent build in a day haha. I want to do this show just for some experience and will go for gold in the new year. Its the sedibeng trials...

Bladerunner wrote:

Okay ill take some pics today, gonna get some advice on posing this afternoon. I am lean, just have some water on my back and then my abs offcourse the problem.
My diet as follow:
Meal 1
Oats 50g raw
4 egg whites, 2 whole
30g synergy whey

Meal 2
150g mixed veg
1 can tuna
30g mixed nuts

Meal 3 (pre workout)
100g brown rice
200g chicken
30g synergy whey

Meal 4 (post workout)
150g brown rice
200g chicken breast
30g synergy whey

Meal 5
200g hake
150g mixed veg

Before bed
30g synergy whey

I'm drinking 5l water a day, and then using the hydro heat with breakfast and lunch, it gives a lot of energy for training... I'm working shifts, and exra cardio I get at work... At the moment I'm at the end of my cycle of cypionate. I know 4 weeks aint near enough time and not looking to rush things, like they say rome wasent build in a day haha. I want to do this show just for some experience and will go for gold in the new year. Its the sedibeng trials...

You drinking way too much Whey, cut it down to post workout and switch to Isolate. Add more whole foods instead.
Cypionate should have ended 2 weeks ago, that's not gonna cut it bud, I would wait if I were you, get a coach like DJ to assist you for shows early next year. Your competition cycle should be consistent of short esters, each timed, and removed a week before your show keeping just orals in then. Your carb depletion, carbup and water load and depletion should be spot on or you will end up looking flat and smooth on stage, don't compete for the sake of competing, compete to win.

That said In 3 weeks if you still gonna compete there is not much you can do without causing great harm in this short space of time. Post pics lets see your conditioning. Im completely Off Season in a full bulk at 9.5% b/f I wont go higher than that and I wouldnt dream of walking on stage like this.

Koe007 wrote:

Bladerunner wrote:

Okay ill take some pics today, gonna get some advice on posing this afternoon. I am lean, just have some water on my back and then my abs offcourse the problem.
My diet as follow:
Meal 1
Oats 50g raw
4 egg whites, 2 whole
30g synergy whey

Meal 2
150g mixed veg
1 can tuna
30g mixed nuts

Meal 3 (pre workout)
100g brown rice
200g chicken
30g synergy whey

Meal 4 (post workout)
150g brown rice
200g chicken breast
30g synergy whey

Meal 5
200g hake
150g mixed veg

Before bed
30g synergy whey

I'm drinking 5l water a day, and then using the hydro heat with breakfast and lunch, it gives a lot of energy for training... I'm working shifts, and exra cardio I get at work... At the moment I'm at the end of my cycle of cypionate. I know 4 weeks aint near enough time and not looking to rush things, like they say rome wasent build in a day haha. I want to do this show just for some experience and will go for gold in the new year. Its the sedibeng trials...

You drinking way too much Whey, cut it down to post workout and switch to Isolate. Add more whole foods instead.
Cypionate should have ended 2 weeks ago, that's not gonna cut it bud, I would wait if I were you, get a coach like DJ to assist you for shows early next year. Your competition cycle should be consistent of short esters, each timed, and removed a week before your show keeping just orals in then. Your carb depletion, carbup and water load and depletion should be spot on or you will end up looking flat and smooth on stage, don't compete for the sake of competing, compete to win.

That said In 3 weeks if you still gonna compete there is not much you can do without causing great harm in this short space of time. Post pics lets see your conditioning. Im completely Off Season in a full bulk at 9.5% b/f I wont go higher than that and I wouldnt dream of walking on stage like this.

Koe, you are a frikken legend!

hijack over.

Koe thanks for the advise, I read your post on things to know pre contest, was a good read and gave me a pretty good idea of the amount of dedication it takes... Ill take some shots this afternoon and post them, I still want to compete, but will make my final decision closer to the time, to see how much I can do in the few weeks left... Just one question what do you mean with whole foods? I'm not going to do anything that could influence my health, and really respect your advise...

Bladerunner wrote: Koe thanks for the advise, I read your post on things to know pre contest, was a good read and gave me a pretty good idea of the amount of dedication it takes... Ill take some shots this afternoon and post them, I still want to compete, but will make my final decision closer to the time, to see how much I can do in the few weeks left... Just one question what do you mean with whole foods? I'm not going to do anything that could influence my health, and really respect your advise...

Ok here goes, Drop all test, get Winstrol ASAP, Masteron Prop, 100mg ed of both, If you can Tren Ace ED 0.5ml. Stop pinning 3 days before show and switch to oral winstrol. Arimidex 0.5mg ed from now
Diet lower carbs to around 150g/day, Stop shakes 2 weeks before show, whole foods are not liquid protein but take longer to digest and burn more calories. Up cardio to an hour per day if I way you from like now. Pose, Pose, Pose. Google the 7 mandatory poses. CONTACT DJ for your last week prep at least, if you dead set on competing seriously get hold of him.

Yup the last 10 days leading to a show are the most important. you can't just see around the time of the comp if you're going to be good enough to go on stage. There is a process you need to follow. As Koe says, get hold of DJ asap as well as the juice on the list.