I'm interested in competing in the physique division at the ECC (East coast classic) in Nova Scotia, Nov 15th (roughly 15 weeks from now).
I'm a 33 years old engineering student (went back to school), I've been lifting for 15+ years but I never competed or was never interested in doing so until recently. I've been mostly training for performance rather than aesthetics for the better part of my life. I'm a rugby player and I train Muay Thai. I'm just looking for a new challenge and I'm not hoping to win the show, I just wanna do as good as I can, and move on with my life.
weight: 200 lbs
height: 6 ft
Diet: I eat a fairly clean diet but not a "physique" diet. I eat lots of veggies and lean meat, eggs, oatmeal, barely any process food or junk food, but I eat a lot. I eat about 4000 cal/day. I know I am a little "pudgy" in these pictures, but I believe I can get pretty damn lean if i pay close attention to my diet. I have been drinking wine and eating BBQ all summer. I drink wine about 3-4 times a week, I know that just cutting that is going make a big difference.
Training: Right now I'm doing 5/3/1 boring but big (I know, I wasn't contemplating competing until now)
Cardio: I play rugby 2-3 times a week, and train Muay Thai 1-2 a week, with sometime a little sparring on Sunday, my wife started running, so sometimes I got with her for a little 4-5k.
Pictures: I believe my strong points are my upper chest and my traps.
I know my weak points are my lower abs, but I understand I'm gonna have to get leaner in order to get a good assessment at my weak/strong points. I know I'm not symmetrical (I got a dislocated shoulder playing hockey when I was a little).
How much do the legs matter in physique?
-So I'm wondering if 15 weeks is enough time to even consider it.
-I don't know anything about training for physique so please let me know if I'm in the left field. I don't even know where to start. I have made some research but there isn't too much info online on physique (I believe it is a fairly new event). I am not asking for all the answers but more a guidance in the right direction.
-So where can I get the best nutritional plan?
What kind of workout should I do? I, bodybuilder? Reactive pump?
I am not planning on hiring a coach, but if I did, how much (ball park) and for how long are we talking?
-I'm natty, and I am not planning on being on the "gear". However, I need some advice on supplementation, right now, I take whey protein, creatine, and pre-workout from time to time. I don't know when to start using fat burner and what to use. Any advice will be appreciated.
I am sure (if I decide to do it) that I'm gonna have all kinds of other questions. Any constructive critique or advice will be appreciated.
English is not my first language so if you also want to critique my grammar, feel free to do so...
P.S. How can I edit that picture so that it's not that goddamn big?