I am looking for some nutrition and workout options to put on some solid mass in time for a competition on May 14. I am able to loose weight fast so a can afford a slight increase in bodyfat, which is currently around 4%. Thanks to anyone who can help.
lost4words307@aol.com

Post some more specifics:

Height:
Weight:
Years lifting:
Contest location:
Which Class:
Level of competition:

Never, ever consider the term, "Weightloss". It is not about losing weight.

Frank

some more specifics:

Height:5'3"
Weight:123 but i was 127 before i got sick
Years lifting:3 years lifting, 1 1/2 years of hard bodybuilding training
Contest location:Elizabethtown PA
Which Class:Men's Short Novice and Junior
Level of competition: Amateur
This will be my second competition, I compteted last year at the Steele Jungle Natural Extravaganza winning best poser and taking 2nd in the men's open lightweight division

I also competed in the steele jungle 2 years ago in the heavy weight division. Try some 20 rep breathing squats followed by pullovers they are the best thing I have found for slapping beef onto my lanky frame.

I wouldn't change anything at this point. Just keep lifting as you're doing. After the contest, do an off-season lean gain. You probably could go on a 4500 cal diet and shed off any fat very easily.

I HATE YOU!

After LargeMammal's suggestion, I've been on a "Lose Muscle, Gain Fat" diet and workout.

No, seriously. Incorporate some heavier lifts from the basic three, but don't do the full extension for deadlifts. Many body builders don't like to do the full deadlift while precontest, perhaps because there's too many distractions.

Craig has an excellent point on his "sig". SQUAT DEEP!

You obviously sound ripped, you just need to add a little size for moving up into a higher level of competition.

I would spend 1, possibly 2 years just gaining on lean diets and power workouts. David Henry, whom we all respect, did exactly this. He took several years off and has been blowing everyone's mind with his continual increases. Not only is he very well built, he was one of the strongest natural powerlifters! At 165, benching in the 400s wasn't a problem.

Build yourself a very thick chest by way of your legs.

5'3", 5 lbs should be a good gain!

Best Wishes!!

Frank

"After LargeMammal's suggestion, I've been on a "Lose Muscle, Gain Fat" diet and workout."

Frank, if it makes you feel any better, whenever I smell PB I gain 1 lb of fat on my waist - I wish i could eat PB like you!

quote:

Frank, if it makes you feel any better, whenever I smell PB I gain 1 lb of fat on my waist - I wish i could eat PB like you!

~evilgrin~

Frank

HLM,

..."smell of peanut butter..."

hmmm....Have you tried Amy's peanut butter cookies?

I just want to thank the people who gave me some good advice