4 weeks out suggestions

[Bezoe]

As stated I'm 30 days out from NPC in Pa. Haven't had bf checked but I'd guess 8 at the least. I'd like some input or reassurance. Any advice is greatly appreciated.

Stats: 5'10 210 pounds

Current compounds:
Sust 600mg
Tren ace 100mg eod
Just started winny 50mg
T3 50mcg
Clen 120mg

I can post the diet if necessary. My main concern is tightening up the low back. Am I too fat at this stage or should drying out help significantly?

 

[Bezoe]

Another

 

[Bezoe]

Love handles

 

[caligirl85]

Welcome to EF!

I would say don't give up yet. You can accomplish a lot and see big changes in those last 4 weeks. A big part of it will be in your diet going up to peak week BUT...RickRock will be here soon, I'm sure, and can give you some solid direction.

 

[RickRock13]

Hey bro, just to be perfectly honest you are just not near lean enough at this stage for being a little over 4 weeks out. You look probably closer to 10% to me, maybe 9%. Regardless, that's a lot of tightening up to do in a little time. In order to make it, you are going to have to drop a good 3-4 lbs per week, and even try and tighten up during peak week (which I don't recommend unless there's no choice).

If picking a later show is an option, I would take that route. Otherwise its going to take a huge defecit, no cheats, and double cardio sessions per day to come in at a decent condition. Its not anything I would ever recommend but its crunch time bro.

Drop your sustanon dose down to at least 200mg per week NOW. That will help bring water down but it won't be magic. Make sure you are keeping a moderate AI dose going as well.

 

[Bezoe]

Appreciate the straightforward opinion and advice. I don't mind dieting my ass off for as long as it takes. I don't want to come in half assed I've already pushed back contests dates twice because of poor conditioning. The problem is I started at around 20% bodyfat which makes for a helluva journey. I would be content at 7% as this is my second contest and the first I was around 9-10.

Do you think with spot on diet and training I could achieve 7% within 6 weeks? If not how many weeks would you estimate to be adequate to achieve 6-7 percent and come on stage looking respectable rickrock? Thanks

 

[RickRock13]

Appreciate the straightforward opinion and advice. I don't mind dieting my ass off for as long as it takes. I don't want to come in half assed I've already pushed back contests dates twice because of poor conditioning. The problem is I started at around 20% bodyfat which makes for a helluva journey. I would be content at 7% as this is my second contest and the first I was around 9-10.

Do you think with spot on diet and training I could achieve 7% within 6 weeks? If not how many weeks would you estimate to be adequate to achieve 6-7 percent and come on stage looking respectable rickrock? Thanks

Yes, you could definitely achieve 6-7% within 6 weeks no problem provided you have your diet set up correctly and are doing the right training and cardio. Just remember that size is great obviously, but conditioning and symmetry is what wins shows. The guy that goes in peeled will ALWAYS beat the big soft guy in his class. The main thing is just trying to get as tight as you can before you do a show. It makes all the difference in the world.

Do you have a coach, or are you prepping yourself? Also, what class are you going for? I think you would look great in the top of the light heavyweights if you can make weight, which you should no problem if you get conditioned.

 

[Alphacore200]

Just recently did the NPC Europa last weekend placed top 5 in LHV and 3rd in novice heavy

U need to get your bf down but honestly if ur drugs are dosed correctly u can dry up.

Post your diet

 

[Bezoe]

Thanks fellas.

Rickrock I don't have a trainer just a gf to give me an outside perspective. Of course it would be nice to have some guidance from someone seasoned in the game. Maybe next contest. I was thinking light heavy as well. Maybe come in at around 198 but bw is irrelevant as long as I'm dry and symmetrical as you mentioned.

Alpha that's good to hear I'm def holding water but plenty of fat as well.

 

[Bezoe]

Here's a couple from tonight I'm a little tighter

 

[Bezoe]

....

 

[Bezoe]

I think I will shoot for the show 6 weeks away. Everything is more convenient about it and I feel more confident about my conditioning by then.

Alpha the diet currently is approx 2000 cal with 300g protein 60g fat and carbs varying from 60g to 100g. Refeeds about once every 10 days (or whenever I flatten out) with about 3-400 g carbs throughout a day. Tuna, chicken breast, egg whites, oats, white rice, natty pb and almonds comprise all my food with a shit ton of romaine and spinach for fillers. No milk, no shakes, no condiments with fat or sugar, and nothing processed at this point. I do my best to get a gallon of water ed.

 

[Alphacore200]

I like refeeds are u doing the skip loading method of hi GI carbs low fat low protein day and what are u eating on the refeed and how long does it last for u.

Dosing wise I would up ur

Lower ur test or get some test p u don't want the long ester test effecting ur water depletion.

Up ur t3 to 100mcg

Ur Clen is already up so I would leave it there are u doing a 2 wk on 2 wk off scheme?

I would get ahold of more winny so u can run 75-100mg and some masteron p and letrozole and a few Anadrol like 6 tabs of 50m

The letro will help with the drying out grainy look

What diuretic are u considering?

My fiancé is super critical of me but I don't believe here when it comes to my bodybuilding because she always makes sure I'm in a winning mindset so I occasionally use a prep coach the last couple weeks before my shows for the visuals

PM me and we can discuss diet it's going to take to long to type.