I would love some advise on a great diet to cut for my first show.
I am 224 lbs about 10% body fat, 6’ tall, 50 years old. I have been training for the past 30 plus years but never took the time to compete. I am going to do a show in Sacramento Nov 1 and 2.
I really don’t want to loose to much weight not more than 10 lbs. Just looking to lean up for the show. Any help is appreciated and I will keep the forum posted.
If you lose 10 lbs you will be lucky if 5 of that is fat. When you first start to cut there will be significant glycogen and water loss before you really start digging into fat stores.
At your estimate (and trust me, everyone estimates wrong the first real cut they do), you have 22.4 pounds of fat. Losing 10 pounds of bodyweight (with 5 being fat and 5 other), will leave you at:
214 lbs bodyweight, 17.4 lbs fat, 8% bodyfat.
You will not be stage ready even for a physique competition. You may want to revisit your strategy just based on your suggested numbers.[/quote]
Yep. 99.9% of guys are way off their first show. You have the idea that you’re X% and the gorilla math says you’ll be 210 stage ready and it just doesn’t work that way. There’s a reason there are normally 1-5 guys in the heavyweight class in local shows and only one of them looks half-way decent. If you’re 198+ and where you need to be, you’re a big fcking dude, and although most of us would like to think we are big fcking dudes, we simply aren’t. You’ll likely drop 10 lbs of water alone, but this is all speculation without pics.