I’m looking to enter my first natural bodybuilding show in April of 2014, that gives me about 5 months. My question is should bulk up first, then lean out, or lean out first, that way I don’t add any fat on top of fat? I am 5’8, about 180lbs, 14% bodyfat. I have experience in leaning out and building muscle, but I have never achieved a bodyfat low enough to compete.
I’m just trying to figure out which direction to head first. I was thinking of getting my bodyfat down to at least below 10% or lower before focusing on building muscle. Any suggestions or opinions would be greatly appreciated. Thanks in advance!
If you are definitely going to compete I say start cutting very soon. Many people do NOT realize how lean they have to be, and by SLOWLY cutting over the next 20 weeks or so you will give yourself the best shot at being shredded.
Realistically you are not going to add any noticeable size between now and say… January, when you would have to start cutting anyway. What that might do though is put you way behind on your diet, forcing you to cut a but harder than you need to and compromising your leanness, or your size because you had to cut cal’s to rock bottom levels.
You have good size already for a natty, you will do well if you come in sliced.
[quote]Lonnie123 wrote:
If you are definitely going to compete I say start cutting very soon. Many people do NOT realize how lean they have to be, and by SLOWLY cutting over the next 20 weeks or so you will give yourself the best shot at being shredded.
Realistically you are not going to add any noticeable size between now and say… January, when you would have to start cutting anyway. What that might do though is put you way behind on your diet, forcing you to cut a but harder than you need to and compromising your leanness, or your size because you had to cut cal’s to rock bottom levels.
You have good size already for a natty, you will do well if you come in sliced.[/quote]
I second that
Im competing march 22nd and will start my prep november 30th… already know I have an easy time leaning down, am already relatively lean (see my thread for pics if you want) and know I could do it in 12weeks due to a couple of factors
Its better to be ready “too soon” than not be ready
[quote]zraw wrote:
Its better to be ready “too soon” than not be ready
[/quote]
Best summary you could get. Lonnie also really hits the nail on the head with the fact that many first time competitors underestimate just how lean they’ll need to be, and how slowly the process can be (providing you do it in an intelligent manner and retain your muscle mass of course!)
Competition conditioning is on another level when it comes to looks. Unless you have gotten there it is a VERY humbling experience. Not that I have gotten to competition conditioning!
[quote]Lonnie123 wrote:
If you are definitely going to compete I say start cutting very soon. Many people do NOT realize how lean they have to be, and by SLOWLY cutting over the next 20 weeks or so you will give yourself the best shot at being shredded.
Realistically you are not going to add any noticeable size between now and say… January, when you would have to start cutting anyway. What that might do though is put you way behind on your diet, forcing you to cut a but harder than you need to and compromising your leanness, or your size because you had to cut cal’s to rock bottom levels.
You have good size already for a natty, you will do well if you come in sliced.[/quote]
Thank you all for the feedback…I really appreciate it. I guess I’ll go all out on a leaning phase and trying to maintain as much muscle as possible. I can always adjust if losing too much muscle. I’m good about keeping muscle as long as I stick with HIIT for cardio and not drop my calories too low. But you guys are right, I understand being contest ready is another beast, and I don’t have much time to waste.
[quote]yodaddy wrote:
Thank you all for the feedback…I really appreciate it. I guess I’ll go all out on a leaning phase and trying to maintain as much muscle as possible. I can always adjust if losing too much muscle. I’m good about keeping muscle as long as I stick with HIIT for cardio and not drop my calories too low. But you guys are right, I understand being contest ready is another beast, and I don’t have much time to waste.
Thanks again![/quote]
I’d start the cut slow with as high a calorie amount as you can get away with whilst losing fat. I cut too hard and it basically dropped my squats a lot and I never recovered :(. Almost certainly lost a good chunk of muscle as well.
[quote]yodaddy wrote:
Thank you all for the feedback…I really appreciate it. I guess I’ll go all out on a leaning phase and trying to maintain as much muscle as possible. I can always adjust if losing too much muscle. I’m good about keeping muscle as long as I stick with HIIT for cardio and not drop my calories too low. But you guys are right, I understand being contest ready is another beast, and I don’t have much time to waste.
Thanks again![/quote]
I’d start the cut slow with as high a calorie amount as you can get away with whilst losing fat.
Koing[/quote]
Some very good posts in this thread. As Koing said, start your macros at the highest amount possible that still allows you to lose fat at an appropriate rate. Don’t start too low to where you won’t have much room to make adjustments as your metabolism stalls, as it inevitably will.
I think 20 weeks is about a perfect length for contest prep for a natty competitor who is reasonably lean to start. If you can be ready several weeks early, it’ll give you a chance to experiment with your peak week protocol and also can let you eat/fill out into the show. Good luck man!
This pic was taken today, maybe about 3 weeks after the first pics. Feel leaner already and don’t think I’ve lost too much muscle. I’ll start another thread with my stats, workout, diet, etc.
Also, do not worry about muscle loss… It really isnt the issue many people have made it out to be. You MIGHT lose a little in the very final weeks, but it comes back quick when you bump up the cals. Keep the nutrition around your workouts good, and focus on getting lean, lean, lean.
[quote]Lonnie123 wrote:
Yeah, just use this thread.
Also, do not worry about muscle loss… It really isnt the issue many people have made it out to be. You MIGHT lose a little in the very final weeks, but it comes back quick when you bump up the cals. Keep the nutrition around your workouts good, and focus on getting lean, lean, lean.[/quote]
This! While it definitely can happen with a poorly planned diet, people who constantly talk about the fear of muscle loss are just using it as an excuse or a justification for never getting truly lean, in my opinion
