Blackknight's road to first competition UFE CHAOS

[blackknight]

Greetins ladies and gents,

I have always been a skinny guy throughout my highschool, but over the years I put on some muscles to look big. I always wanted to do bodybuilding so I am starting here. I want to participate in UFE Chaos 2012, that is my priority and will not let anything come in my way. I have worked out on and off for few years but never really committed cause of my work and school, now I got a career that I enjoy and got all the time in the world to get things done!

Age: 26
Height: 6'2
BF: 12-15%

My goal is to compete in fitness model in UFE Chaos 2012. 9 months left to accomplish it!

Oct - Feb : Bulking phase
March - June: Cutting phase

I am starting with complete-strength-training.com/support-files/bodybuilding-routines-that-work.pdf

Questions:
When should I change my workout routine?
Whats the diet plan for bulking up?
Suggestions for supplements?

[blackknight]

I forgot to bring my meal to work...damn it! I am gonna start working out tomorrow!

[Andre Gregoire]

What do you look like now? Post some pics.

Depending on how soft you are it might be a mistake to bulk. These model guy's don't need to be huge but they are really shredded.

[blackknight]

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[blackknight]

Sorry for the late reply, just needed to get my camera working. Please feel free to comment on it!

[Andre Gregoire]

You look about 15-18% bodyfat measured with a 9 site caliper. The guys you are going against will likely be around 6% bodyfat. I think it's reasonable to lose 0.5% per week naturally without losing muscle so you have about 24 weeks of dieting ahead of you.

I wouldn't bulk with the 3 extra months because you will add some fluff and require more time to diet down.

I would either eat a close to maintenance diet for 3 months and train my ass off to re-gain/gain as much muscle as possible or perhaps diet half way there, then spend 3 months maintaining it and finally 3 more months to diet down.

[blackknight]

What kind of diet/workout prog you would you suggest?

I have started with www.complete-strength-training.com/support-files/bodybuilding-routines-that-work.pdf and my diet is clean where I dont eat fat or sugars.

Your feedback is really appreciated!

[Andre Gregoire]

What kind of diet/workout prog you would you suggest?

I have started with www.complete-strength-training.com/support-files/bodybuilding-routines-that-work.pdf and my diet is clean where I dont eat fat or sugars.

Your feedback is really appreciated!

I had a quick look at the training program, reminds of something out of Arnold's encyclopedia of Bodybuilding. IMO I think it's too much volume for a natural trainer working hard. Seems like it would quickly over train you.

I would prefer to only do that split once per week like Mon/Wed/Fri... It might work for a newbie just getting back to the gym in order to quickly regain strength but then back off on the volume after 2-3 months.

I have always preferred a Dorian Yates type of training split.

As for the diet, you need to find your maintenance caloric level and then gradually drop it down to start losing fat. I would try Bodyweight x 16 and then see if you lose or gain weight after a week and adjust accordingly.

As for no fats, I beleive its essential to have enough fat in the diet. I usually aim for about 0.5g of Fat per lb of LBM. So someone that is 200lbs with 10% bodyfat has 180lbs of LBM and they should eat about 90g of good fats per day.

Protein should be about 1.5g per lb of LBM so 270g /day in this example.

Carbs are the only variable they make up the rest of the calories. With carbs I agree lower glycemic ones are better so Brown Rice, Oats, Sweet Potatoes...

[blackknight]

Yeah I got it from Arnold's encylopedia of bodybuilding. I followed that training last year and gained good weight. I have to stop it in the middle cause of medical issue. I trained hard for about 8 months straight to gain good amount of muscles. Since it worked for me in the past should I follow it or do a different ex?

I have to change my diet plan as per your advise.

So you would advise me to bulk up for 3 months and spend rest of the time on cutting? or how would you advise me to do this?

All your feedback is really appreciated!

Thanks!

[Andre Gregoire]

If the training worked for you before give it a go again but be aware that after a few months you might start overtraining so be ready to switch to something with lower volume.

I wouldn't bulk for the first 3 months but rather try to maintain weight and train as hard as possible to gain back mass. Aim for maintenance calories.

[blackknight]

Could you give me an example of maint workout?

So you are suggesting me to do mass building workout for my back while maintaining the rest?

I feel that my mid chest and triceps needs some work. What do you think?

[Andre Gregoire]

I am sorry I didn't express myself correctly, I said: train as hard as possible to gain back mass.

I meant "train as hard as possible to re-gain mass" gain back ... re-gain... lol

For workouts I like either a 3 day split of Push (Chest, Delts, Tris), Pull (Back, Biceps) , Legs (Quads, Hams, Calves, Abs) or a 4 day split something like:

1. Chest, Biceps
2. Back, Trapz
3. Shoulders, Triceps
4. Legs

I wouldn't focus on weakpoints right now just get bigger all around and get leaner.

[blackknight]

It is going to take me years for me to get a back like yours! Man you are a monster!

I like the 4 day split idea...How many sets and reps should I do to maintain?