I am signed up and committed to the NANFB in Edmonds, WA a natural bodybuilding show April 28th. This is my first show, though I have always had some intention on competing eventually. I love weightlifting, bodybuilding, nutrition, and really respect the members of this website. I am really hoping to get some advice on training, eating, and posing into a competition. In this thread I’m gonna post my training, diet, and progress pics as take them.
Starting stats (3 weeks ago):
Height: 72 inches
Weight: 203 LBS
Body fat: 11%
Years training: Started lifting at 16, started being serious about 2 years ago.
Occupation: Group fit instructor, personal trainer, and PE teacher.
Deadlift: 425 W/straps
Back squat: 335
Front squat: 215
OH standing press: 165
Push press: 225
I am going to try and upload some pictures after work tomorrow.
I am currently following a 6 day bodybuilding split
Day 1: Legs
Day 2: chest/biceps
Day 3: Triceps/Calves/Abs
Day 4: Back
Day 5: Shoulders/forearms
Day 6: rest
My jobs keep me incredibly active I teach elementary school PE part time, an hour long spin class once a week, TRX, and a bootcamp as well as taking on clients and cleaning the weight room. Due to my high activity level my only dietary change so far is just cleaning it up, doing this has taken me down 5 pounds already. I plan on losing about 2 pounds a week until I am a couple weeks away from the competition and then start playing around with glycogen and water manipulation.
Today was back day:
Deadlifts: decided to go no straps today and ramped up to 385X2
Pull ups widegrip: did sets until I got to 50.
dumbbell rows: 80X12, 95X8, 110X6, 110X6
4/5. Lat pulldowns with handles supersetted with high rows: 11Xwhatever, I really just focused on strengthening my MMC.
My back is something of a strong point for me so it has not been my main focus.
4 eggs with VCO
1 cup Kale
450 Grams Brussel Sprouts
400 Grams Grass fed Ground beef 85/15 cooked with VCO
2 shakes each containing 400 calories: 40 PRO, 20 CHO, and 18 FAT
Put me roughly at 2800 calories: 200 PRO, 100 CHO, and ~175 FAT
I have always felt best on a high fat, moderate carb diet and usually cycle carbs based on my activity level for the day.
I am really excited and nervous to step on stage for the first time. I have never felt so focused and driven in my training. I am open to any and all criticism and advice