I'm preparing for my first Natural show Oct. 08. Right now I'm 238lbs with 11% body fat. I don't have a trainer and I'm not really sure what supplements to take. I think i'm doing a good routine, 6 days a week hitting every bodypart twice, with heavy focus on my legs....pls can someone steer me in the right direction...

What kind of splits are you doing? Most people like 2 on 1 off 2 on 2 off for naturals. Whats the diet look like then we can talk about supplements.

I have been going Monday thru Sat. with Sunday off. I have been eating as clean as possible but not on any particular diet as of yet. Is the 2 on 1 off 2 on 2 off better? Should I be on a strict diet at this point?

natural, I think you are overtraining this far out, 6 x per week is too much, unless you are eating to support it and few do.

Whats your diet??? How did you get the 11%

Any pics??? All the above would help much more to assess...October is a bit away, so no need for all this training right now. You grow outside the gym.

Maybe if you have some very stubborn fat the last 4 weeks you could up to 6 x per week, but I never do.

I train 2 on 1 off 2 on 2 off whether on season or off season, every set to failure......

then I rest...

Not a strict diet, but at 238 and 11% you are carrying 27 lbs of fat, to even be minimally show ready you need to have 9 lbs of fat, I like 6 for shredded. So thats 21 lbs of fat to lose.

I like to shed 1 lbs per week, so either you will need to diet for 20 weeks, or try to bring lbs to lose down to around 16 or less by mid July.

You could drop 6 lbs with a good diet and cheating maybe 2 x per week.....

Good Luck

Thanks Jason, I was doing cardio three days a week up until about a month ago, now I'm only doing it one day. I started at 252lbs and 16% bodyfat. I get it tested every 2 weeks or so. i can send you pics, just let me know where to send them.

So thats a 9 site test?

You could put them in a kodakgallery like I do so everyone who would like to help can see where you are at, unless you feel funny about doing so.

That way you get different poitns of view rather than just mine.

I'm not sure what a 9 site test is. I will take some pics this evening and download them to the kodak site. Thanks alot

9 site skinfold test, its the most accurate we bodybuilders use, its not the MOST accurate, just the most accurate of whats readibly available, if thats some handheld bodyfat reading then its more than likley not very reliable.

pics would help.

Hey Jason, I got those pics...when you get a minute check them out and give me some feedback...thanks again...


http://www.kodakgallery.com/I.jsp?c=bi4o5qq.c83amw2&x=0...uafaf&localeid=en_us

The good news is you arent out of shape, the bad news is you dont really look 238. How tall are you? You must be around 6" or better? Yes?

Work hard on your leg sweep, chest looks to be a strong point. Need back thickness too, deadlifts a must....

Diet, for now try this....

310 Protein/350Cho/55F...

Every few days on training days only spike carbs to 405....

Divide carbs and protein evenly over 6 meals....fats should mostly come from your foods...may need to add a 1/2 tsp of fish oil or some fish caps...but not many...

Meals would look like this....

oats/eggs

lean ground turkey/white potato

muscle provider/brown rice

lean ground turkey/oats

train

top round or 96% lean ground beef/white potato

muscle provider/oats

Carbs break down to about 57 grams per meal and protein about 51 grams per meal.....

See how you are looking in a month...

also you look flat to me...get on this diet right away and stop training 6 days per week...

do 2 on 1 off, 2 on 2 off, train to failure to get some growth going.....

the more you eat now cleanly we might add some muscle and you can then diet on more come July....


Good Luck to you!

Thanks Jason, Yep..I'm 6'2. Should I do lunges and more squats to work on that leg sweep? I will start on that diet and the 2 on 1 off 2 on 2 off today. I will keep you posted. Thanks again.

leg extensions heavy with toes in, squats with legs closer together, leg presses with legs together and hack squats with legs together. All these will add a litle more emphasis to sweep.

Also, I know it sounds weird, but REALLY heavy adductor movements will help to. Put more size in the inner will allow you to look better sweep wise.

Good Luck!

On this new split, am I only working each bodypart once per week? Can I put in another leg day? Is the Muscle Provider the only supp. I need right now? I know these are alot of questions, and I thank you for your time.

quote:

Originally posted by Maurice:
On this new split, am I only working each bodypart once per week? Can I put in another leg day? Is the Muscle Provider the only supp. I need right now? I know these are alot of questions, and I thank you for your time.

I would work legs to failure once a week, thats all I think you need, if you choose to do more, then thats your call. I like 4x per week for nattys.

You could also use UMP, other supps are Muscle Synergy, Density as well. U can also do Ultra 40, but make sure that is counted as part of the protein for that meal, not an addition that isnt taken into account.

I didnt mention supps much becuase I think you need to eat right first.

Glut Select and Creatine Select are also options...

Cool, I just bought the super pak and some muscle protein, they didn't have the muscle provider but he is going to order it and I should be able to pick it up in a week. I started the diet today and I'm doing adjustments to my work out schedule now. Any suggestions?

The extensions with toes in work awesome for the sweep and I usually do toes out as well it will really emphasis the tear drop. Jason I'm gonna try to get some pictures up if I can find my cable to connect to the computer. I wouldn't mind some feed back on some weak points as well.

Jason, should I include cardio or should that wait? If so how much and how often?

Thanks Jared, will start working those on 2morrow!!!

a LITTLE cardio is fine, but you dont want to do to much so that you have something to create deficits come July or June, whenever you start dieting...but a little could drop you to the 9% range which would be great to start dieting.

Am I including veggies with these meals or is it only oatmeal?