A bit of history about myself:
Weight: 243 lbs
Was 18-20% BF about a year ago at 225 lbs, dieted down to 206 and 11% BF 34 inch waist in 12 weeks using John Roman’s 2x a day schedule, 5x a week cardio(3 days HIIT 2 days Steady-State), Then in the last 4 weeks, did a full body workout all 5x5, 3 times a week, and Metabolic Pairings 3x a week. Diet consisted of eating 7-8 times a day, almost always P+F+C, Shake, Meal, Shake, Meal, etc.
In the past 6 months, I got up to 243 lbs through Thib’s Insulin Protocol and gained minimal fat(currently @ 13%-14% BF) leaving me with a LBM of 210 ish. I can still see some definition in the sides of my abs, and my waist only increased a acouple inches, so I know my muscle gain has gone well. In 3 weeks, if all goes according to plan, I should be at about 250 lbs.
Having just read Thib’s “The Beast Evolves”, alongside a desire to compete in bodybuilding in the near future, I believe I should diet down once I reach 250 ish.
My problem as of right now is choosing which diet to kickstart this process, and which workouts will best supplement my goals (single digit bodyfat 5-7%).
I think 4-5 months of dieting should do me well, and my body responds very well to Very Heavy, Low rep work.
Ive been reading Stu’s log for his competition, but do any of you other competitiors/successful conditioners have any suggestions or good experiences with certain methods?
I think about 14 weeks of dieting , if done properly, would leave you at about 5%, if not less. You can get to phenomenal shape with 4 to 5 months of dieting. If you’re a real 13%~ (which you seem to be) it should be not so difficult to run smoothly with visible results almost in every week. But I don’t think you should be starting to diet down for a real show at 250 given your height; Dirty Gerdy is striving for that weight although he’s only 6’, waylander wants to get to 300~ decent pounds before trying to touch the stage. Heck, I’m only 5 8" and if I ever plan to go on a show I would be weighing offseason 240~. Maybe it’s too much, assisted or not I plan to do it. Other thing is if you wanna do it for the experience, or you wanna do some real damage on high level.
Edit: you seem to be adding mass real well without putting an extra layer of body fat. The dieting could be subtracting 50 grams of carbs from the total you have been eating for mass gains, every 2-3 weeks subtract another 50 and add a cardio session/or minutes depending on progression or weight loss speed. As for supplements you can cycle HOT-ROX extreme 2 weeks on/2weeks off. I think that this way you will be losing fat constantly without risking muscle loss. But I gotta emphasize to be sure to be above 250, as dohcrazy said seal for some time your offseason weight, make cardio/diet adjustments properly for a steady and slow weight loss, normally you will finish your contest prep lighter than thought firstly, but I think there are some members around that can tell you better than me.