Contest prep diet advice

[Trenhrd]

Hey guys, long time lurker here looking for advice.

So I have been training for 4 years solid naturally. I recently did my first cycle (test E 500) for 10 weeks. I'm 6'2 225 roughly 15% bodyfat. I started that cycle at 11% but definitely overate in an attempt to grow as much as possible. I roughly put on 15lbs of lean size from that cycle alone aside from fat gain. Currently c***sing and planning to do a 12 week cycle for my contest (I have competed before but only placed top 5 in my class). Really hoping to do well, planning on using test p/ mast p /tren A/ along with cytomel for 6 weeks and clen (2wk on 2wk off). I'll also add var at 3 weeks out as well.

Seeing as im using AAS and cytomel can I just do a carb cycle diet with high protein and moderate fat? Last prep I did 45 mins fasted cardio 5 days a week and a day of HIIT training along with my regular weights. I came in at MAYBE 8% bodyfat and even that would be generous. Should I carb cycle or just drop into a huge defect to lean out in time....? I've never been this fat pre contest and never used cytomel or AAS for a contest. I don't think I'd lose much if I dropped calories to moderate fats / low carbs/ high protein with cardio for 6-8 weeks. I'll definitely drop the cytomel 2-3 weeks out but I want to come in LEAN as fuck and NAIL my conditioning. Any advice is appreciated! Thanks all!

 

[Xlgx]

Consider hiring a coach?

 

[JC456]

I definitely would not drop carbs this far out. Calorie deficit is what causes fat loss. Doing a moderate fat, low carb approach will simply give you less energy to fuel your workouts. In a deficit you want your carbs as high as possible to maintain training intensity. You'll be able to train harder and multiple times a day if needed as well as maintain general activity levels throughout the day which also contribute to energy expenditure.

Once closer to the day, perhaps 2 weeks out, you can then play with macros to effect water retention etc

 

[Evom1]

What is your current diet?

How many weeks out are you?

Have you already begun your prep and if so what has then progression on your diet been?

This isn't a cookie cutter thing. Each individual needs to be looked at specifically and weekly modifications to nutrition, cardio and supplementation is needed in order to dial the individual in.

8% should be where you are maybe 8-10 weeks out. A longer slower prep is not only easier on your body, but tends to be less detrimental to muscle mass

 

[Evom1]

I do strongly advise hiring a coach. You're spending all this money on food, gear, and supplements anyway, why not spend an extra $100-$300 a get someone to really dial you in? This is an art.

I'm assuming actually that you're doing physique if you're 6'2 225 @15% because you'll probably land around 190 ish

 

[rutman]

Tagged.... I'll respond to this after my workout.

How far out is the contest?

 

[Trenhrd]

Currently 15 weeks out, diet is a clean maintenance with low, moderate, and high carb days and 30 mins HIIT cardio twice a week. Dropping 2 pounds a week at this rate. The reason I didn't hire a prep coach is because of the gear. I hadn't even told my last coach and he dropped me after seeing how quickly I was gaining strength. He claimed he only trained "natural" athletes. It's NPC men's physique... how pretentious. Yes I assumed 190 for my stage weight. I've never been on anything before and I've had a hard time finding anyone enhanced friendly. If they're giving me a diet for a natural athlete and I'm throwing cytomel and tren in the mix, wouldn't that skew how they would have me diet? Thanks for the help guys!

 

[Evom1]

That doesn't tell us your diet, what is your exact diet meal for meal? Also your coach should heavily be in charge of what you're running as that needs to be manipulated during the process. I've never seen a coach only work with natural guy, most all good coaches have guys on

 

[Trenhrd]

I cycle through every three days going between low, moderate, and high carbs. 75g, 200G, 300G. Diet stays consistent unless I add in ground turkey or steak. I'll adjust by taking avocado out. I guess I'll look for an online prep coach! I've always used a local one. My last one at pro physiques claimed all his athletes were competing NPC naturally. I was using pro hormones for my last show everyone is on shit for NPC shows

 

[rutman]

Do you have any pics that you can post?

How much cardio are you doing right now?

You can do this without a coach. There's so much contest prep info online that's available.

 

[rutman]

Cut out the milk asap

 

[rutman]

You're getting too many carbs, not enough protein

 

[rutman]

Go 3 days with low carbs, around 100 per day......followed by a higher carb day, 150 carbs. Then back to the low carbs. Repeat cycle

 

[rutman]

No carbs in the mornings works great ... Schedule your carbs around your workouts. Introduce carbs mid morning, around 10am. 1c egg whites, 1/2c ground oats in a shaker bottle with a little sugar free Hershey's syrup.

 

[Xlgx]

Just came across Marc lobliners drop factor diet. It's Free and very easily laid out.