Im currently 16 weeks out from my first mens physique show. 36 YO 6’2 250lbs. Recently started trt back in November 200mg week. Keeping my calories around 2500. Carbs around 150-200 protein 225-250. Low fats. Looking for any suggestions from more experienced bodybuilders. Open to other “supplement” suggestions.
Tattoosand face have been blurred/hidden for privacy.
OP said Men’s Physique. Though, body stance should look pleasing. Nothing judged below the long shorts or what the shorts are covering.
Sorry that’s not what I meant, but good point. It’s like we are seeing his torso in one third sections at a time.
You have good size, especially for your first show. The only question is how efficiently you can drop enough fat to look sharply defined. Many people have trouble retaining their muscle mass as they strive for single digit percent body fat numbers when it is their first attempt at losing that much fat.
On my laptop it showed whole pics, but on my iPhone I needed to tap on the pic for it to be a full pic
Thank you @RT_Nomad . I’m an idiot.
My goal is to get down to around 235. Hopefully that will put me around single digits. Im currently hovering around 250 for the past 3 weeks. Surprisingly i have been losing BF but maintaining my weight.
Life is good for you. That makes it easier.
You’re going to have to cut a lot more than 15 lbs, but @RT_Nomad would give you 1000% better advice than I ever would so I’ll defer to him. @s.gentz thoughts?
Have you ever done a show before?
With these pics it’s hard to see the whole picture but I’m thinking you need to drop 6% at least.
If you have 16 weeks you have plenty of time.
I would start a diet/training log and post better pics and we can guide you.
This would be my first show ever. For several years now i have been keto and carnivore based. But i was drinking alcohol as well roughly once a week and would have the occasional pizza binge. Ive cut the drinking out for the last 50 days. Ive noticed since incorporating carbs eveyday into my diet(oatmeal, white rice,sweet potatoes.) I seem to crave them more! Lol . Been eating 6 meals spaced out every 2-3 hrs. Each meal contains 30-40g carbs and 40-50g of protein. I had zero veggies and surprisingly no constipation. As for training i train 4-5 days a week. My typiccal workout schedule is
1.chest and tri
2.legs
3.back and bis
4.shoulders and abs
5. Arms only day
Before each workout i jog .5 miles to get the blood going. I seem to have a much better workout when doing this. I go heavy on squats and deadlifts. On all other lifts i keep it around 12-15 reps and focus on contraction rather than just moving weight.
I will post updated pictures when i get the chance. Thanks for the helpfull input!
One suggestion I have is for you to have an upper body strength metric. I always used an upper body strength metric to alert me that I was dropping body weight (muscle) too fast. I would add back some carbohydrates. Some disagree with me here, but loss of strength messed with my head.
The most important metric is the mirror. You should be looking sharper every week. I grew to know my body extremely well and knew how long it took me to get my best at the show. I started 12 weeks out. From your pics, 16 weeks should be sufficient.
I forgot to mention i had a partial pectoral tendon tear in my left pec about 10 years ago. Therefore i no longer go heavy on flat bench. It was never surgically repaired. The Dr. said i could go without surgery due ut only being a partial tear about 1/3. Looking back i wish inwould have had surgery. It has causing some muscle imbalances that cause shoulder pain. I do however go heavier on dumbell presses just not flat bench barbell.
Can you give 100% effort on an overhead or even incline press (either barbell or dumbbells)? That is all that you need.
Can you see the pec tear? Just curious.
Incline and iverhead about 90 percent. Flat and Decline about 60 percent. I cant really do bodyweight dips anymore also. When i am super lean it becomes more visible but isnt obvious especially in physique poses…
I’m just guessing that your “super lean” is going to be my “you’re getting there, let’s see more striations.”
I’ve done 3 Mens Physique shows competing in the INBF and I can tell you that whatever weight you think you’ll be on stage, subtract another 10-15lbs and that’s where you’ll probably truly be stage lean. It’s a humbling experience to say the least. I sat around 185 ~20 weeks before my first show and thought I would be shredded at 165-170 and I ended up being closer to 150 on stage
This is 100% true. I ended up way lighter than i wanted to be shredded.
Only way to know though is to do it!!
Steak and eggs
Right! Ive never been single digit bf. Should be an exciting 16 weeks.
