BB Comp w/i the next year

[rattlehead1986]

Being on here the past week I've decided to get ready for another BB Competition. I've got a year left in the military so I'm thinkin aiming for a comp that's around next June. Give myself around 7-8months of mass gaining. Just seeing what everyone has been able to do w/ their bodies on here has inspired me to get back up on that stage one more time. But only one more time cause I hate shaving hairy body lol.

You can tell just in face that I had turned into a little fatty lol January '10


Here's what I looked like around Feburary '10 was just gettin' back into the gym.


And a pic about a month ago goofin' off w/ the Old Spice. Those Old Spice commercials are the bomb so don't nobody hate! lol

Hopefully the pics show. It's been a long time since I've posted pics up on a forum and it seems like every other site needs it to be posted differently.

Not that much of a difference but you can tell I'm definitely more toned and slightly bigger. Only workout half the month, I believe rest is essential. Bottom line is if you don't have rest you're gonna burn yourself out and slack off on everything. dieting wasn't too structured but for the most part it was this. I know when I start mass gaining I'll need to up the weight training days a bit more.

Breakfast
2 cups Cheerios
6 egg whites, 1 whole egg
8oz glass of Simply Orange Juice(Simply juices are the greatest!)

Snack
1.5 scoops syntha-6 mixed in 8oz. of Whole Milk(I don't believe in eating or drinking anything w/ fat free or % less fat stamped on it, just the way I was raised. The less it's been touched by man, the healthier it is.)
1 tbsp. Flax Seed Oil

Lunch
6oz. grilled Chicken breast w/ the skin and bone (Guilty, I could sacrifice the skin but I won't worry 'bout that till the fat loss stage prep)
2 cups broccoli
8oz Yam

Snack
1.5 scoops syntha-6 mixed in 8oz. water
2 tbsp. Flax Seed Oil
2 nature valley granola bars

Dinner
7oz. steamed Shrimp
2 slices whole wheat bread
1tbsp. homemade mayo(yes, homemade mayo, it's not very hard to make yourself)

I've found that giving me the fatty foods that I love while dieting but just limiting it has helped me greatly staying on track, every here and there I'd splurge w/ just LOADING the mayo on the bread for the shrimp sandwich lol. I went from 235lbs-207lbs in a 4 month period. Had stretch marks on booty that are now gone, thank God. Still got them on the legs cause I'm a big leg day person so I'm guessin' as the fat was leaving legs muscle just grew so they didn't shink lol. Hope y'all were interested in this. I'm lookin' for some inspiration. I'll be going to grocery shop tomorrow and reconstruct workout routine.

[cassiegose]

I think your plan for the upcoming competition sounds great. 7-8 months of healthy bulking followed by 4-5 months of slow cutting should get you right where you need to be. How many shows have you done in the past? I'm currently doing a clean bulk for some shows this fall. Bulking is fave.

Good luck.

[rattlehead1986]

I only did one show in the past when I was 18. It was a fun time. I worked w/ a lady like you at a gym and she talked me into it and hooked me up w/ a nutritionist to do weekly measurements, meal plans, workout routine and train me for the stage when it came to poses. But what got me to not do it again was while dieting down body was just craving so much, parents would be eating all that delicious food mom cooks and it just made me into a grumpy little fart. Now that I live on own I think it'll be a lot easier on me. I placed 3rd outta the 4 teens in group lol. Not many teenagers like to body build, I dunno why. I still remember spending like a half hour staring down the Cheetos that were on top the refrigerator one Saturday night lol.

[Boss Man]

Presumably if you don't sacrifice the skin off the Chicken, you do sacrifice the Bone

I don't doubt you can do it, but it will obviously be hard and possibly harder than the first time, if your basepoint for starting is not quite as close as it was at 18. Though you Army guys should be mentally ready for anything .

[rattlehead1986]

Presumably if you don't sacrifice the skin off the Chicken, you do sacrifice the Bone

I don't doubt you can do it, but it will obviously be hard and possibly harder than the first time, if your basepoint for starting is not quite as close as it was at 18. Though you Army guys should be mentally ready for anything .

Okay, I'm not gonna eat the bone lol. And I'm Air Force sadly, but if the civilian life doesn't workout for me I'll be joining the Army or Marines. AF just too cushiony for me.

Well I've got a lot more muscle on me than when I was 18y/o. Metabolism's a little slower but I know how to make out meal plans. Been making them for over weight friends that really show dedication to getting into shape. And I've got a whole year to prepare, where back for 1st comp I only had 6 months of prep time. MAIN concern is during the cutting stage, I'll have to hang up motivational signs around the house that says crap like "I love to run" "Gonna run 5miles today" "Running ain't sh*t" lol sounds retarded but it works. Had to do that when I trained for a triathlon w/ a buddy. Just takes me a while to get head back into the cardio game so come a month out from being done w/ the bulk stage I'll do some light biking or swimming. Sound like a plan? If you have any suggestions please tell me. I learned so much about health and nutrition from reading. I've seen the advice you've given to people, you seem to know what you're talking about.

[Boss Man]

I thikn you'll be fine, though nearer the tiem you will be looking at mostly Steamed fish or chicken for meals, with a small Carb portion possibly with every other meal rather than each meal, starting with the first meal of around 8 a day, so you don't have Carbs last meal of the day and even on weights days, workout with 90-120 minutes of split cardio a day, in the last 6-12 weeks maybe longer than that.

Potential other things would include a water load, 1 glass every hour for 15 hours around 36 hours pre-comp, then a Carbo load for around the last 3-4 meals pre-comp too.

Oh and get some good practice in with those 6" heels, so you can stride with confidence on comp day

Oh wait, wrong strength discipline .

As for having a year to prepare, I don't think you'd noeed longer than a 4 motnh cut max. You might get away with a 3 month one. You will potentially to some extent cut a little whilst adding a little bulk, even if it's just a couple of % fat.

[rattlehead1986]

As for having a year to prepare, I don't think you'd need longer than a 4 month cut max. You might get away with a 3 month one. You will potentially to some extent cut a little whilst adding a little bulk, even if it's just a couple of % fat.

What I'd really like to do is get lower than a 4% BFC. I just feel like I could've looked a lot better. But now I've got at least another 25lbs of muscle stacked on me and I know w/ 8 months of hard, dedicated training I can pack on a lot more. Steamed fish though? Really? *gag* what if I just eat straight up sushimi?

[Boss Man]

Might work, but steaming, removes some of the moisture, to promote heardness potentially, so you're less likely to get a slightly soft, watery look to the muscles.

[rattlehead1986]

FML, guess I'll go buy me a steamer. Anything else I should be during during cutting phase?

[Boss Man]

Steaming Fish for example, is only one option. Bearing in mind Fish is laden with heavy metals, exercising caution with consumption should be key. Certainly things like Cod might be a good one so I believe. A dry Fish with less Oil than others like Salmon, so less potential Fat intake that might store.

I think Haddock is another one like that.

You could Fry fish if steaming is not an option, or Grilling. Grilling any Fish with a slightly Fttier content, will

A: reduce some Fat content more than likely, as is the same for most foods with Fat in when cooked.

B: Potentially encourage some draining off of some of the Fat content, so you are less likely to get minute storage of any consumed Fat, as tiny little amounts may shave a bit off your fat % reductions per week, putting your ideal comp condition slightly in jeopardy.

In prp terms I'd keep your food choices simple.

Main Protein sources. Egg Whites, Chicken, Dry Fish.

Carbs, Whole-grain Cereal or Oatmeal x 1 portion a day, to reduce your chances of getting backed up. Rice Cakes, (Protein and Carbs), Broccoli, Beans, (Protein and Carbs), + one of your choosing like Sweet Potato, Yam, etc etc. No Fruit though, because of the Sugars and quite high watery / juice content.

As I sugggested I would either go for a small Carb portion per meal, no more than about 10g, or about 20g every other meal, starting with meal one, then if you stick to an 8-10 meals a day system, you won't eat any in your last meal, to reduce any possible storage during sleep.

if you get any sleep problems, try something like Glutamine, supplemental Tryptophan or 5-HTP, (a Tryptophan manipulator of sorts). Those might work.

Any issues with Flavour of food could be corrected with Sea Salt, Cracked Black Pepper or Lemon Juice.

[rattlehead1986]

Finally a pic on here of me being sober lol. Not the greatest but you can see improvement...a little. Keep in mind I was unable to workout for 3 months. Mainly glad I can fit in sexy blue jeans again.

[Boss Man]

I like the way you emphasised the jeans, so as to sound more modest when you talked yourself up

I'm guessing you might be one of those lucky pants types as well.

[rattlehead1986]

No lucky anything. Just REALLY love those jeans. They fit SO NICELY. Hard for me to find jeans that fit cause legs are so big. I've been wearing nothing but sweatpants the past 3yrs cause while I was deployed legs just blew up.

[einsteinbd]

Thanks for your picture and that information.