24 weeks out till first contest

[1%'ER]

Hey, whats up. Im new here but no stranger to the iron game. Been power lifting for about 6 years and I've decided to take the plunge into bodybuilding.
I think I have pretty good genetics to compete and place farily well.( I can add weight and drop it quick)


My stats: 5'10 261lbs BF% 22 26 years old
Max lifts:Bench 525
Squat 585
deadlift 685
Barbell Curl 225 for reps
power cleans 315

All drug free; but currently looking into maybe doing a cutting cycle while I diet.

My diet as of recently: half shit half good stuff alot of carbs. Having a good old time

My diet as next monday: 24 weeks out

Meal 1: 12 egg whites
1 Cup of skim milk

Meal 2: 3 scoops of Optimum Whey in 1 cup of skim milk

Meal 3: 10 oz of chicken breast
1 cup of Brn rice

Meal 4: 2 cans of Tuna

Meal 5 Post work out shake 70 grms of protein/25 grms dextrose

Meal 6 10 oz of chicken or london broil
2 cups of green beans

Meal 7 3 scoops of Whey in water

Totals for the day 4013 Cals
528 Grms of protein
320 Grms of Carbs
69 Grms of fat

2 Gallons of water a day( I work construction all day need extra water or i will die)

As the weeks go by and judging the way I look; I'll be knocking off Cals as needed.

My workout:
Monday: chest+ tris
Tues: Back + Bis
Wed: off
Thurs: Shoulders +Abs
Fri:Legs+ calves
Sat:Off
Sun:Off

Cardio: 45 mins everyday Low intensity on tredmil. (3.3 mph with a 4% incline)

Supps: Multi-Vitamin, Have some ephedrine 25 mgs tabs, Thermorexin,ZMA,

What do you guys think?

Also, I was thinking of using Clen. However, I work out in the sun all day long. will this have a negative affect?

[Onerepmaximum]

Sounds like a solid plan to me. From your stats it seems like you could possibly come in as a big lightheavyweight. I think that weight class goes up to 220, I think. I don't know about the clen question though. There are alot of dudes on here that I'm sure do.

I hope you'll keep us updated on your progress.

[1%'ER]

Hey thanks for the reply. I was thinking starting the calories high and then pymarid them as the weeks progress. I was also looking into carb cycling; one day high, next day med and the following day low. Also, when im down to a couple of weeks left im going to get rid of the skim milk and limit myself to 1-2 protein shakes a day and have the rest of my protein sources come from solid food. My body tends to hold alot of water weight.

[Onerepmaximum]

Originally Posted by 1%'ER

Hey thanks for the reply. I was thinking starting the calories high and then pymarid them as the weeks progress. I was also looking into carb cycling; one day high, next day med and the following day low. Also, when im down to a couple of weeks left im going to get rid of the skim milk and limit myself to 1-2 protein shakes a day and have the rest of my protein sources come from solid food. My body tends to hold alot of water weight.

I think the closer you get to contest day, there is a good chance that you'll opt for food over protein shakes altogether. You may not want to use up any of your precious calories on something that doesn't fill you up like a piece of chicken and sweet potato. Milk isn't really a good contest prep food for that last 4 weeks or so (maybe even more depending on how things are coming along in the mirror). There is a worksheet in the diet and training forum for the Cycle Ketosis Diet (CKD) basically it is a carb cycling diet. You may want to check it out and possibly give it a shot.

[hanuri]

Gongrats brolly. In six years u have surpassed me way back. And I have been around over 20 yrs in this game. What really makes me wanna sing is u have done it naturally. That´s my way too and always has. Never competed , so in that area I have nothing to tell you. Threre are others who have ( 1 rep for instance) and they´ll help . Keep us updated. GO!

[1%'ER]

Originally Posted by hanuri

Gongrats brolly. In six years u have surpassed me way back. And I have been around over 20 yrs in this game. What really makes me wanna sing is u have done it naturally. That´s my way too and always has. Never competed , so in that area I have nothing to tell you. Threre are others who have ( 1 rep for instance) and they´ll help . Keep us updated. GO!

Yeh, I been a drug free powerlifter on and off since I was 15. I really didnt get serious about powerlifting untill about 6 years ago. I've always been naturally strong though. First time I ever benched was in highschool. I was 158 and benched close to 215 with no weight training prior. About a year ago, I attempted to bench 715 lbs. I got the weight off the bar by myself, however the weight went down and never came back up. Good thing I had 3 spotters to help me out; otherwise I would've been crushed. As far as the whole cycle thing goes; I dont think im going to do it. Too much risk involved. And I think it will be more of an achievement doing it drug free. I really got to watch my diet though.

[Onerepmaximum]

No doubt, it can be done naturally. Diet becomes a much more important part of the equation. You're really gonna have to keep your protein as high as possible to help combat catabolism as much as you can. There are a lot of knowledgeable folks here to help you out.

[hanuri]

Agree 100% w 1 rep. U might be new here , but certainly no stranger for heavy weights. U have no clue how much I like to see people thinkin ´the way u do. There´s so much life outside the weight training , why fuck it all with something that u really don´t know? Go , show the world we naturals actually rule! It is MUCH harder our way. But isn´t that a good challenge?

[hanuri]

715 bench? Although not guite done it still shows u have tremedous gift for the bench. Def your move! and natural..... some good things are waiting in the future for u... damn it. Ihaven´´t been close to that much even squatting , back when I still could squat. Not even near. I´ll keep my eye on u ...