Just some advice, SHREDDED SHOULD TAKE PRIORITY. My mate came 2nd in the ANB junior nationals last year, you can look him up (not sure if it’s done by weight etc but all i know is he came 2nd in some way) PM me for his name if you want, his arms were prob only 15.5 on stage but he had the best conditioning, your muscle looks better and bigger then him but if you don’t get hyper ripped you might lose out to someone who has less muscle but better dieting skills.
What gyms do you two train in?
I don’t compete but i agree with squat, ANB is a joke, arms no more then 16 inches and a shit back and you can place well.
Adyn… I would like to chime in…One word…FOCUS On conditioning you have a nice shape and carry a good ammount of muscle for some one only 18 years old… There are a number of things you can do to get even more shredded… some of the things I use :
Diet.
- Don’t lower fats too much, you will hit a plateu, keep at least 30gr of fats from olive oil and fish oil
- Eat your veggies
- Drink plenty of water (this is very under-rated), your body is 80% fluid you can’t function without adequate water
- Vary your calories weekly. I like to put 3 days low carbs , 1 day higher carbs e.g. 3 straight days at 150gr of carbs, 1 day 300gr, and don’t lower your calories greatly
- Eat carbs strategically Breakfast, 2nd meal , post workout , 2nd meal postworkout
- Keep protein at least 1.5gr / lb of lbm
Training
7. I like to train with 2 execrises 8-10 reps (compounds), what gave muscle keeps muscle, more muscle more calories burned, 2 exercises 10-12 reps … for large bodyparts max sets 12sets , smaller bodyparts 6 / 9
8. Keep rest time short
9. Hit the weight with aggresivness but focus greatly on form.
10. Keep injury free don’t try to max out , or try anything stupid
11. Intensive methods like supersets and trisets have there place, but if you are going to do them weekly you’ll lose strenght and eventuall mass.
12. Don’t train for too long (max 40minutes per session)
Cardio.
13. Do put 1/2 session of HIIT weekly maximum 10-15minutes
14. Do your cardio early in the a.m or when your glycogen stores are low.
Posing.
15. Practice your posing, know your strenghts…
Supps
16. Do take a thermogenic supplement if you are able to do it in your federation
17. Do take fish oils and glucosamine
[quote]majsi98 wrote:
Adyn… I would like to chime in…One word…FOCUS On conditioning you have a nice shape and carry a good ammount of muscle for some one only 18 years old… There are a number of things you can do to get even more shredded… some of the things I use :
Diet.
- Don’t lower fats too much, you will hit a plateu, keep at least 30gr of fats from olive oil and fish oil
- Eat your veggies
- Drink plenty of water (this is very under-rated), your body is 80% fluid you can’t function without adequate water
- Vary your calories weekly. I like to put 3 days low carbs , 1 day higher carbs e.g. 3 straight days at 150gr of carbs, 1 day 300gr, and don’t lower your calories greatly
- Eat carbs strategically Breakfast, 2nd meal , post workout , 2nd meal postworkout
- Keep protein at least 1.5gr / lb of lbm
Training
7. I like to train with 2 execrises 8-10 reps (compounds), what gave muscle keeps muscle, more muscle more calories burned, 2 exercises 10-12 reps … for large bodyparts max sets 12sets , smaller bodyparts 6 / 9
8. Keep rest time short
9. Hit the weight with aggresivness but focus greatly on form.
10. Keep injury free don’t try to max out , or try anything stupid
11. Intensive methods like supersets and trisets have there place, but if you are going to do them weekly you’ll lose strenght and eventuall mass.
12. Don’t train for too long (max 40minutes per session)
Cardio.
13. Do put 1/2 session of HIIT weekly maximum 10-15minutes
14. Do your cardio early in the a.m or when your glycogen stores are low.
Posing.
15. Practice your posing, know your strenghts…
Supps
16. Do take a thermogenic supplement if you are able to do it in your federation
17. Do take fish oils and glucosamine
[/quote]
Damn good post.
[quote]…aydn… wrote:
check out the dudes from last years.[/quote]
That’s pretty sad, geez.
Looking good man, I think with 3 weeks left you have plenty of time, just keep busting ass.
One piece of constructive criticism though, I would drop that side chest pose, it’s extremely difficult to look good in that pose and IMO it doesn’t display your physique very well.
Best of luck bud.
