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  1. #1
    Registered User MillerDecaXC's Avatar
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    Losing last bit of fat before a competition

    Im sitting around 7% bodyfat @ 5'8 161-163lbs. The competition is in 3.5 weeks, I planned on starting carb cycling this saturday (3 weeks out) I was wondering if I could get your opinions on my macros and if they are okay or if I should change?

    I planned on doing 3 low days and 1 high day and repeat that until 2-3 days out, then have a few carb-up days leading up to it.

    Low days:

    1950 calories
    50-55g fat
    260g protein
    ~100g carbs (mostly fibers is carbs)


    High Days:

    2500 calories
    30g fat
    160g protein
    400g carbs (mostly complex)

    Anything I should change? (I dont really know much about carb cycling or how it should be done)


    Also, general question/opinion: I feel like anything below 6-7% bodyfat I really shrink and lose a TON of muscle/size... I'm natural and the show is an untested NPC competition. Im just doing it for fun with some friends, not taking it super seriously. Would I be better off maintaining/starting a slow bulk next week instead of carb cycling? Would I embarrass myself if I came in around 7% bf? (Ill still have defined obliques, veins in abs/serratus, etc. My legs are always last to come in tho so they wont be very defined)

    Thanks in advance for the help! reps to all!
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  2. #2
    team ketchup AdamWW's Avatar
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    AdamWW is online now
    There’s a contest prep section that probably can offer some help to
    The power of carbs compels me!
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  3. #3
    Registered User MG5's Avatar
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    Originally Posted by MillerDecaXC View Post
    Im sitting around 7% bodyfat @ 5'8 161-163lbs. The competition is in 3.5 weeks, I planned on starting carb cycling this saturday (3 weeks out) I was wondering if I could get your opinions on my macros and if they are okay or if I should change?

    I planned on doing 3 low days and 1 high day and repeat that until 2-3 days out, then have a few carb-up days leading up to it.

    Low days:

    1950 calories
    50-55g fat
    260g protein
    ~100g carbs (mostly fibers is carbs)


    High Days:

    2500 calories
    30g fat
    160g protein
    400g carbs (mostly complex)

    Anything I should change? (I dont really know much about carb cycling or how it should be done)


    Also, general question/opinion: I feel like anything below 6-7% bodyfat I really shrink and lose a TON of muscle/size... I'm natural and the show is an untested NPC competition. Im just doing it for fun with some friends, not taking it super seriously. Would I be better off maintaining/starting a slow bulk next week instead of carb cycling? Would I embarrass myself if I came in around 7% bf? (Ill still have defined obliques, veins in abs/serratus, etc. My legs are always last to come in tho so they wont be very defined)

    Thanks in advance for the help! reps to all!
    3 low 1 high works. Many different ways to structure carb cycling.

    We also don't know how much cardio you're doing. Any room to increase cardio? Either way, I'd pull back on cardio a bit leading up to the show, the last week. I'm not saying no cardio, but a reduction. A bit less stress on the body. It helped me.
    Last edited by MG5; 04-14-2021 at 07:45 AM.
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  4. #4
    Registered User MillerDecaXC's Avatar
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    MillerDecaXC is offline
    Originally Posted by AdamWW View Post
    There’s a contest prep section that probably can offer some help to
    Tried there, then realized there’s about 1 post there every 2 weeks lol


    Originally Posted by MG5 View Post
    3 low 1 high works. Many different ways to structure carb cycling.

    We also don't know how much cardio you're doing. Any room to increase cardio? Either way, I'd pull back on cardio a bit leading up to the show, the last week. I'm not saying no cardio, but a reduction. A bit less stress on the body. It helped me.
    Thank you sir! I actually do very little cardio, I’m extremely busy. I only do 10 mins after my workout, fairly high intensity, burning about 150 cals.

    I’ve been thinking about changing it to 3 days low-carb/1950 cals, then one day high-carb/2500 cals, then 2 days low, 1 high, then repeat.. Would this be better/worse/indifferent?

    (Thinking it’ll be easier with a 7-day routine doing the same thing on the same days every week but doesn’t really matter)
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  5. #5
    Registered User AwakeningDragon's Avatar
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    No you won't embarrass yourself at 6-7% on stage for a first time novice comp. 3/1 can work but it depends on your pumps in the gym. If your 2nd day workout is garbage with no pump/barely any I'd switch to 2L/2H. There are many different ways to enter your peak week.

    You should start tracking your water intake and try and keep it constant so you can tweak it for your best look(if you lose definition lower it/ if your look too flat increase). Sodium can stay the same (if you track it).

    Whatever you decide, the day you think you look the best over the next 2 weeks try and repeat that set up on show day. Going in by yourself i don't recommend doing anything extremely different the last week it can backfire.
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