Need help on 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!

Welcome to MuscleChemistry bro. I don't compete but some of our competitors will chime in soon
Good luck...what show if you don't mind?

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Bump for the show as far as diet keep protein up fats low and when ur 5 weeks out start watching ur carb intake use the mirror every day not the scales

Thank you for your kind words sir. I will compete to the grand prix agathokleous in cyprus. its a show that if you win you will go to an ifbb show in spain or africa

Good morning at least on my side of the planet. I have competed a couple of times. The main thing I seem to keep coming back to is the amount of food I'm eating.ive learned that at least with myself. A diet for show prep is nothing at all like the average person diet eat eat eat now I'm talking good clean food. And at 12 weeks out personally I don't think you should feel like your on a diet at all unless you have allowed things to get a little out if hand your still a long ways out. You have to find out what foods work best for you. I have been guilty of reading something on line or in a magazine and apply it to myself wind up looking like shit. Are any anabolics hgh or anything like that being used? Sound like a pretty big show.

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Have a good day too sir. Well i am pretty lean for 12 weeks out around 10% bodyfat because i was eating clean through my off season too but to be honest cause now a days everyone is hiding behind his shadow i was using tren e boldenone and test with some dbol and anadrol . Yes its a very big show i guess and i will use tren a masteron test prop winstrol . 12 weeks out i took out processed food from a few day ago . Eating low gl carbs except post workout. Lean beef after my weakest bodyparts workouts . But i don't know how to start what percent of deficit should i be. I think 2600 is good to start or less?? I know how to get lean how to carb cycling and other tricks but i am afraid of not keeping my size or worst going to the show like a balloon with a big swole ass without striations or vascularity and low bodyfat . I know i cant be perfect but i think you feel me.

If it were me and this is just because I have a feel as to what works for me. I have to agree with MountainMan not sure I would reduce caloric intake at all right now I would adjust things so more calories come from protein and reduce the carbs a little at a time. It's so difficult to say this is going to work or that's going to work cause we are all so different. What our daily life is like. With my job I would be in trouble if I went below 3000. But I'm on my feet up and down ladders carrying bathtubs and such up stairs for 10 hrs a day.

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thudgens96 said:

If it were me and this is just because I have a feel as to what works for me. I have to agree with MountainMan not sure I would reduce caloric intake at all right now I would adjust things so more calories come from protein and reduce the carbs a little at a time. It's so difficult to say this is going to work or that's going to work cause we are all so different. What our daily life is like. With my job I would be in trouble if I went below 3000. But I'm on my feet up and down ladders carrying bathtubs and such up stairs for 10 hrs a day.

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U got that right. I am mechanic and am very active. I need over 3500 calories a day mostly 4000. I also have fast metabolism. An example of how we are all different.

This is what I do. I eat more protein, and slowly reduce carbs but at same time I make sure I am consuming healthy fats. I Get to point of ketosis but slowly. Fats and proteins work for me to get down to 6-7% but I never competed. I just like the training of it all. A good goal.

Ketosis is something I cycle in and out of when dropping body fat. As I get under 8% I gotta be careful because my blood sugar gets lower. I get hypoglycemia if I skip a meal, better yet get to a meal too late.
I am 40 I have done this for years and know my body. The OP is 20.
And for the OP test prop, tren a, masteron, and winni will do wonders at preserving muscle. What is your goal weight? Do u have a body fat % at goal weight to meet? Do u have other times to compare and tell us to help?
I myself do good with high protein and high fats low to no carbs. I cycle carbs and I can feel insulin and glucose levels getting lower. I can feel what's going on. When I get below 7% I have to add enough fats or no energy is available at all and dizzy hypoglycemia symptoms are present with shaky hands.

Good evening from here mr. Last summer i was dieting to get ripped and to see what works for me or not with the same cycle but with low doseges very low . I have to say that when I was bellow 7-6 bodyfat and to a low carb diet i was like a zombie. I was flat too so i decided to remove calories from fats and add them to my carbs. I saw a huge difference. I was full super vascular even on my stomach i was able to see veins. So i decided to do the same. 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

Pviolaris said:

Good evening from here mr. Last summer i was dieting to get ripped and to see what works for me or not with the same cycle but with low doseges very low . I have to say that when I was bellow 7-6 bodyfat and to a low carb diet i was like a zombie. I was flat too so i decided to remove calories from fats and add them to my carbs. I saw a huge difference. I was full super vascular even on my stomach i was able to see veins. So i decided to do the same. 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 225c 297p and 36f. So in conclusion i will consume more calories and carbs on big parts days and less to the others . I thinknit will helps me to keep my size and my blood sugar stable

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Thanks for giving more info. It's important to lose body fat % in a way that preserves more muscle and for me that I am not hungry. I myself get too weak and do better with more fats less carbs to cycling to no carbs. Once I do carb up everything always gets normal and vascularity and muscle fullness returns.
What works for u works. The reason I go the route I do to lose fat get low and look my best, the reason is I don't like calorie counting and restrictions on food intake. Ketosis is a way I can meet my goals and not have to count as much. I myself only have to watch carbs and sugars in the process and just make sure I am getting plenty good fats and protein. It's just easier for me. I go in and out ketosis back and forth when thing get low body fat, i have to for energy.

U will have to find what works for u. Thru experimentation. I never competed but I set myself goals and achieve them. I can't be as big as I want buy I get down in low body fat % 1-2 times a year sometimes 3.

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Thank you for your advice. Well i guess i will find out what works for me or not the next few weeks. I hope to do great cause i dont have a trainer or friends that compete . I am reading a lot but a lot!

Give us your stats. Height and weight u said u currently at 10%. If thats u in photo where were u at in photo?
I am 5'9' u look more muscular than me in photo but I never give myself enough credit! Lol!
At 176 and 178 in have been at 5% and at 184 I have been at 7%. I also have been at 190 at 8%. In all my comparison photos I have look bigger at better at lower weight 176 -178 no matter where I came in on body fat %. Now of coarse I look better at 190-200 at 10%. But not for show even though I never been in one.
Over years my muscles got grainy and harder appearance not matter where % was at.

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Keep us updated please, this is very interesting and wanna follow your progress including your gear and doses of each compound. Are u using an ai, all these things. Let us know with progress. Do what works for u and experiment by charting progress and photos.
Something that has been amazing to me is I have achieved my best looking harden low body fat physiques on different types of gear with either diet tweaks or more sleep and less stress involved. An example is I have done this on deca and test e when diet was in check. Do not do this please stick to what has been proven to be consistent to work. But I am just giving an example of how nutrition, rest, proper diet can give results we looking for without choice compounds.

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Thank you honestly it means a lot for me !! I am 5'8' 200lbs 10% bf. My dosages will be 300mg test prop 600mg tren a 50mg winstrol ed and for mast 500 mg and clen later i will add t3 and halotest and anavar. I have caber for prolactin and arimidex i have nolva too but i will not use it while am on. I have hcg too i have proviron . Also i will be taking 3mg vit c fish oil mct oil to trick my body and some bcomplex . But what i want is something to help me sleep cause tren is soo strong and i am not playing with it. I used to take melatonine but nothing changed. I know i am young but i do check ups i have my doctor. I am not doing it for the fame or something. Btw i have never tried deca maybe next off season but i will be happy to learn more from a more experienced athlete. I will keep you uptade

Pviolaris said:

Thank you honestly it means a lot for me !! I am 5'8' 200lbs 10% bf. My dosages will be 300mg test prop 600mg tren a 50mg winstrol ed and for mast 500 mg and clen later i will add t3 and halotest and anavar. I have caber for prolactin and arimidex i have nolva too but i will not use it while am on. I have hcg too i have proviron . Also i will be taking 3mg vit c fish oil mct oil to trick my body and some bcomplex . But what i want is something to help me sleep cause tren is soo strong and i am not playing with it. I used to take melatonine but nothing changed. I know i am young but i do check ups i have my doctor. I am not doing it for the fame or something

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What I do is this, I take melatonin before it starts getting dark not at bedtime. From tren I get stressed out and irritable. I watch bp. Cutting sodium and upping water intake helps and just try to relax and stay calm. I myself can only handle 350 tren a a week. Lol!
Take melatonin early before dark. I only use 300 mcg (.3 mg). I found lower dose helps to prevent drowsiness next day. Get in routine even if it means getting up at same time every morning and earlier.
Disapline yourself give up all late night events it contest prep time u gotta be serious as can be!
I take Claritin every night for allergies on tren if I take zertec the generic of coarse for price, the zertec helps me sleep better on tren. Try taking melatonin early as stated before dark so level will be built up at 10 pm? Bedtime. Try antihistamine 30 minutes before bedtime then go and read with other stuff off tv light etc. After the 30 minutes of reading if eyes not heavy still shut everything down and take breaths through nose out mouth slowly at least 10-20 this will help your breathing rhythm for sleeping right! Good luck everything looks good what about adex? Are u taking a maintenance dose?

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Thats a very good info ! Thank you. Yes i am taking arimidex 0.25 every three days. I will try them cause i have to sleep and rest . I dont party . Seriously i havent been to a club since last summer or a party. I dont like night life. I was serious about this competition from the beginning

well i might be able to chime in and help.. lets start with some basics

you said you think your maint level is 3100 calories.. why? what makes you believe that? have you been eating 3100 calories and maintaining your weight?

youre 12 weeks out with a need to lose 4% bodyfat, it really isn't much.. are there weight requirements for your class? what are they? how did you get your bodyfat tested?

are you using any anabolics?? i hope not at 20 years old, but one can only assume?

with the 2500 calorie diet, youve posted proposed macro ratios, but can you post a detailed diet? will your diet be static? can you post it in meal time format with weights?


do you know proper carb/sodium load/deload protocols? being your first comp there are a ton of variables you have to think about.. you dont want to come in too flat, too soft.. just right. with it being your first time you take the risk of things going wrong if you dont do your research, or having someone in your corner who has the experience to take you down the right path..

i contest prep people for a living.. so i can help you out a bit if you answer these questions

I would listen to 3J my friend. Very knowledgeable

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Hello! Yes i was eating 3100-3200 for a certain time and i was maintaining my weight. I will compete in junior category and maybe to the 80-90kg category. I want to become as shredded as i can. Maybe 5 % bf . I dont have a specific diet plan but i will try to keep it static oat meal and brown rice for carbs . Maltodextrine after my workout or basmati chicken egg whites fish and lean beef for protein. I dont have someone to help me. I am 20 years old and i live alone i dont have any financial help from anyone i just work to a local gym not as a trainer or something. Just cleaning and helping with the weights so i am struggling a bit but thats not an excuse i will do what ever it takes. Yes i am using aas i cant compete natural especialy to the category of 80-90kg . I know how to manipulate my macros my needs i know how to train but am not that type of a man that knows everything. I am trying to learn more and more especially from people like you . I dont know how to contest prep my self but i am trying and i read a lot of books and others experience