Hench

i am currently 5"10 15st at 16-20% bf (fat i know but the bulk got a little out of hand.)

i would really like to try a show next year.

what would be the best method to get me there?

should i cut now untill september for a lean base and run a cycle then keep bulking to january then diet for the comp?

would it be possible to just keep lean bulking untill january with a cycle in september and diet from january to may.

perhaps i am being a little optamistic but even if i try and fail it just means i will be bigger for the following year.


i have very good dedication dont drink and only stay out late once-twice a month.

cellaratt

Anything is possible, but without great details there is no way to help you...we need diet,routines and all other info that you are willing to devuldge....Best of luck...Cheers...P.S. Welcome to the board

Rianabol

welcome mate

Well its good to hear uve set a goal about competing, my advice would be for ur first show allow 14weeks to contest prep urself i.e. diet slowly. Currently i would not let ur fat levels increase anymore and infact a bit more cardio to bring urself down to say 12% would be a nice level, then u could maintain using a carb cycling regime up to ur 14 weeks out then diet in earnest.

just my 2 cents

R

Hench

been training for 2 years. was 17 stone dropped to 12.5 back up to 14.5 on a bulk back down to 12st 10lb now at 15st


was doing cardio 7 mornings a week. cut back to 3-4 on this bulk.

i train 2 days on one off.

Quads and calves
4 sets heavy deep squat
4 sets heavy 45 leg press
4 sets leg extension

1-2 sets 20 rep squat

seated calve raise routine
standing calve raise routine.

chest+bis

flat DB bnech 4 sets
weighted dips 4 sets
inclive BB bench 4 sets

hammer curls- 4 sets
close grip pull down 3 sets
concentration curl 3 sets

(cant do any ez or straight bar exercises as my wrists cant take it.)

day off

back and hams

WGC 4 sets
BB row 4 sets
deads 2 sets 10 reps 2 sets 5 reps
back extension 3 sets
ham curl 3 sets
straight arm pull down

shoulders and triceps.

DB shoulder press (seated) 4 sets
mill press 4 sets
2 tripple drop set cable lat raise

weighted tricep dip 4 sets
tricep overhead extension 3 sets
tricep push down 3 sets.

diet is

08.30-100g oats 8 whites 2 yolks

11.00- protein blend flax oil

1.00 100g tuna 75g pasta

4.00 100g tuna salad sweetcorn (on training days i have 100g oats here)

5.00 train.

6.30 PWO- 40g whey 50g dex BBCA lucine and glutamine

7.00 2 baked potatoes large shicken breast/steak fish

9.00 4 weetabix chicken breast/ 2 baked potatoes chicken.

10.30 peanut butter cottage cheese.

10.33 bed

what do you think?
do you think i can gain eneough mass to get on stage in a year?

Pikey

Not easy to say without seeing a couple of pictures, can you post a couple up?

Bodyworks

hi buddy. my advice would be to go visit someone who knows what they are doing. impossible to help someone get show ready over the interweb. a lot of competitors of all stages do this. it helps massively.

Hench

ok here is me 4lbs ago. please dont flame. i know i am fatter than a house ATM
hit most muscular completly wrong. my traps are bigger as are my arms.








really want to try a show something to aim for and something to do.


Bodyworks i am looking for someone in N.Ireland.

Hench

would a year be eneough to trown down some decent mass?

Pikey

Hench,
I would think its possible from your photo’s. Bodyworks is right the best bet is find out where locally competitive bodybuilders train, someone there will be able to asses you properly. If your not sure where one is there’s a good chance someone on here will know a gym in your area.
I’d also recommend going to a few show’s it’s the time of year when NABBA and UKBFF qualifiers are around in plenty. There’s also WABBA and a few other organisations and even non affiliated shows. The reason I say this is the judges in each tend to go for a slightly different look, see which one you aspire to and then go for it.
Do I think you could be ready to go on stage next year, yes with good advice and commitment on your part and if you start out now.

Cheers
Pikey

Hench

cheers for the advice Pikey i am confiident in my commitment.

so i will start to add back in cardio and reduce carbs somewhat to lower my BF% then keep bulking till diet time. The show i will try for in 2009 is in august this year so if the date stays the same that would leave me with a bit more than a full year.