Want to compete next year. Please critique.

I'm 45, 6'1, about 193.  Want to compete in a local contest next year
in Masters Over 45 and Novice classes.  I am not doing any cardio.
Can cut later.  Let me know if you think I have a realistic shot and what
I need to do to get contest ready.  What do you estimate my BF% to be?
Need to be?  What specific body areas should I focus on?  I do yoga and
Pilates each once a week.  Thanks!

Attached Image(s)

Yep.  EXACTLY the image I had in my mind!  If you can pardon a modicum of selfishness, this is very encouraging for me, since I'm always trying to anticipate what I might look like at 190.  You and I seem to have the same shoulder width to waist proportionality, so if my current trend of distributing my gains evenly keeps up, I'm fairly confident I'd be in the same ballpark.

Now, as for contest prep: yes, I personally think you would shred rather impressively.  Your stated "love handles" situation is not nearly as bad as that phrase alone led me to believe.

I don't know much about her fitness plans -haven't paid much mind, since I've never concerned myself with fat loss (yet)- but Jillian Michaels seems like she's got a solid head on her shoulders when it comes to stripping those last 10 "vanity" pounds.  I've heard a lot of good things about her "30-Day Shred" program, and was even thinking I might try it myself when the time comes to get my "packs" back .  I've been reading her book, "Master Your Metabolism", and I gotta say, I like the holistic approach she takes, and the focus on maximizing your hormonal health.  That's gotta be a significant factor for us guys over 35, so I'm paying a LOT more attention to it.

My home away from DBB

You have a good physique, focus on bulking up for the next eight months or so.

Do cardio on your off days, go on a 3X routine and hammer your muscle groups and diet hard.

After about eight months, you should have plenty of new mass, then spend the next couple of months bulking.

Have you ever heard of carbohydrate loading? A lot of people tend to do it before their competitions.

Anyway, if you need assistance with a routine and diet, let me know.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

 From what I see, you need to work on your legs. Bring those muscles out.
Read "Old Navy's" Threads. He has Been in many competitions (at age 64) and now Judges a few. Last one he judged he mentioned that no one had good definition in thier legs. Give it a read and Good Luck.

Team Keine Ausreden = No Excuses
mein scheinehund ist daheim
48 yrs young
6'5" 270 Lbs

Guys,
   Thanks for the advice!  Any guesses on my current BF% and what I'll need to cut down to?
 
Veggeep,
    Jillian Michaels doesn't seem to have an ounce of fat on her, so perhaps she does indeed know her stuff!  Good luck w/your training!  Thanks!

MVP,
    Thanks for the advice.  I have to be honest:  I'm unclear on some of your terminology.  Bulking up means train hard and eat well and lots?  What does "diet hard" mean and when should that happen?  What is the couple months of "bulking" after the 8 months of bulking.  Do you mean "cut" for a couple of months after bulking?  Sorry I'm confused.  A 14-wk shred program I've read about talks about reducing calories and doing cardio (and maintaining high load training), going heavy on protein and carbs.  Then Sunday before contest cut out carbs.  Protein mostly.  Supposed to "wring out" water and fat.  Then last 3 days carb load to stuff muscles full w/glycogen.  Good plan?  I like the routine I'm using.  Working whole bod hard w/a 4-day split program.  I'm sweating with that warm feeling all night!  I love that!!!  My nutrition blows!  I hate the thought of eating, even when I get that hunger feeling.  But I force stuff down.  5 lb. of my weight is due to the constantly full stomach.  When I eat I try to make sure it's protein and carbs.  I cheat often and just down a protein or gainer shake to get it over with.  While I love veggies, the thought of finding room for them in my stomach makes me ill.  Anyway, enough complaining about that.  Thanks for your help!
 
Wetdawg,
   Thanks for the advice about the legs.  I often think if I could just be about 4 in. shorter, I'd be better off.  Legs are so long.  The program I'm using has a lot of leg work, and I can feel the muscles getting bigger and can feel the different "heads" in my quads and calves.  Hams are getting tighter/bigger too.  It's all hiding under the fat, so continued work on them and eventual shred will hopefully help matters.  Any advice on the upper body?  Lat spread?  Chest, abs?
 
Thanks again guys!

Are you currently doing compound lifts or isolation work? Straight Bar or Dumb Bells?

Dumb Bells give you a better range of motion. Isolation work is good to improve a muscle group and even out muscle size.

I hear ya on the leg height. Between my long legs and  a Hyniated disc, leg work is a pain for me. I have had to strengthen the back to keep it solid while I do squats and such. Its a long road but its coming around, injury free.

Team Keine Ausreden = No Excuses
mein scheinehund ist daheim
48 yrs young
6'5" 270 Lbs

I should post my routine in the proper forum, but here it is anyway.  It's from Robert Kennedy's Encyclopedia of Bodybuilding.  M.A.S.S. (MuscleMag Anabolic Size and Strength) Phase II.  Phase I was a "size" program, w/8-12 rep sets.  This Phase II program is for "strength" and focuses on 6-rep sets.

Day 1 Back, Hams, Calves:  wide grip chins, t bar rows, seated rows, neutral grip pulldowns, rom deadlifts, single leg curls, calf raises.

Day 2 Shoulders, Triceps, Abs:  db overhead presses, bent over lateral raises, front cable rope raises, leaning db lateral raises, db shrugs, close grip bench presses, tricep dips, db kickbacks, weighted crunches, hip thrusts.

Day 3 Quads/Glutes, Calves:  hack squats, smith squats, walking lunges, single leg extensions, calf raises.

Day 4 Chest, Biceps, Abs:  Incline db presses, smith decline presses, machine bench presses, pec deck flyes, ez preacher curls, upper cable curls, standing lower cable curls, weighted crunches, hip thrusts.

Also do 1 hour of yoga and 1 hour of Pilates a week.  Flexibility is excellent!

Anyway, the program is about 5 weeks and I'm committed to completing it and seeing whether it does what I think it will do:  add more mass and start to bring out more definition.

Any red flags in the routine?  Thanks!

Routine looks good. Keep your Diet solid and you should be fine. How long before you compete? If you have a while yet, you may want to switch up to light weight and lots of reps. Will cut you up right before the comp.

Team Keine Ausreden = No Excuses
mein scheinehund ist daheim
48 yrs young
6'5" 270 Lbs

I'd like to compete April, May, or June.  Doable?  Do you have expeience with these local contests?  What are my chances of doing well?  I worry all the other dudes are going to look huge next to me.

I'm not an expert but I would give yourself more time.

''If one is after quick results one never learns an art.''

Erich Fromm

JMBS


I'd like to compete April, May, or June.  Doable?  Do you have expeience with these local contests?  What are my chances of doing well?  I worry all the other dudes are going to look huge next to me.

  If everything goes good, I actually want to do my first when I turn 50 in a year and a half. I've researched alot about it.
  There is alot involved besides working out. Tanning, Hair removal, posing, and clothing need to be addressed.
  Being over 6 foot you may want to come in around 220 lbs. Which will take alot of work. Stick with compound lifts, best for all of your muscles.
  There is alot of useful information here. Just need to read, read, read. Check out the "ask an expert" section. Drop them a post if you have questions, they are really good at getting you answers.

Team Keine Ausreden = No Excuses
mein scheinehund ist daheim
48 yrs young
6'5" 270 Lbs

I'm attending a local contest a week from tomorrow.  Excited to see what goes on at one of these.  Just got Arnold's Pumping Iron so I have some idea.  Have read about it too in Robt Kennedy's book.  Sounds like a lot of work but fun too!  The guy running the show said he'd try to give me a look over and tell me what I need to work on for Masters and Novice next year.

But if I find I'm not ready next year, that'll be okay I guess.  I just don't want to never try it.  That would eat me up like crazy.  Just tell me what to do and I'm pretty good at having the willpower to do it.  The hard work on the way to the goal is just as rewarding as the contest and the possible trophy.

I'm not getting any younger either.  Don't want to miss out on the fun! 

In Kennedy's book Chapter 50 titled "Go For It!"  he talks about two types of bodybuilders.  The gung ho type who think they can take the Mr. Olympia title after a couple months training.  And the procrastinators, the "just one more year"'s who sit in the audience, even though they're built as well or better than the guys on the stage, because they compare their weaknesses to Ronnie Coleman or Jay Cutler, who they'll never match.

If I can pose on that stage and be proud of the work I've done, and not be laughed off the stage, then God willing I'll be there.

But I may come away from next Saturday saying, "Dude, there's no way!  Revisit for 2011 season."  I'm cool with that.  It's all a new experience for me, and I love doing new things!  :)

Sorry about the rant.  This site is awesome.  Great advice and highly motivating!

What the hell!?!? you stole my boxer briefs...

anyway,  I kind of agree with adam, 1 year may not be enough time to really be in a position to be in contest shape, at least to be very confident you can win it.

That being said, I dont doubt you wouldnt be able to do it, and you can see some very noticeable gains in 1 year.

I would really focus on your legs, for some reason they seem like they are lacking the most.

Followed by shoulders/arms, back and then chest. Your love handles will go with the cardio/cut you do later. At 6'1" I think your going to run into the same problem as me, your going to be taller then most body builders, and its going to take more muscle for you to fill out then say a guy who is 5'8" or 5'9". I would say you need to be at a lean 200-210 to really look like a monster on stage.

As for body fat, you look like 12% or around that to me. For contest Your probably going to have to get around 6% or so. I dunno, Old Navy would be the person to go to about this sort of thing really, you should check his forum and ask your question there.

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

Nm0ney34,
    I just noticed your avatar w/the blue briefs.  That is too funny!   Kind of creepy, actually:  When I first saw it, I thought it was me.  Your legs are better!  The picture is so small I can't really tell whether your upper body is ripped.  Upper arms look good! 
    Thanks for the advice.  I'll see what I can do to get up to 210.   Lot of work I know.

I didn't notice that you guys shop at the same store!

  Being that you are going to a local show next week, it will give you insight to what you need to work at. Its a great opportunity. Chances are you may only have one or two in your class.
  If someone tells you to come back in 2011, don't listen to them. In fact i'd use that to work even harder. Most all of the people in this sport help each other. I think you will be fine next week.
  Lifes a learning experience. Go for it! Don't forget; be hairless, tanned, and motivated with a smile.
Good luck, let us know how it goes.

Team Keine Ausreden = No Excuses
mein scheinehund ist daheim
48 yrs young
6'5" 270 Lbs

you can go into my journal if you want to see some bigger pics for whatever reason, I just got off of a cut not too long ago. Im not ripped, but I definitely made some great progress getting the fat of, my goal is simple now, just put on a ton of muscle before I cut again.

Personally im trying to get to a lean 220

I think you will do fine as long as you find yourself a good program to follow and eat good and over maintenance for awhile to put on some good lean muscle.

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

Wetdawg,
    I'll just be in the audience next Saturday.  Want to take it all in from that point of view, so I know what I've gotten myself into.  I hope to ask some people there what I would need to do to be ready for next year's show.  At the very least being a spectator will be an eye-opening experience for me.  Chicks in bikinis too, right!  Looking forward to that!  :)

NGA Music City Pro Night of Champions & Pro Classic ?

Team Keine Ausreden = No Excuses
mein scheinehund ist daheim
48 yrs young
6'5" 270 Lbs

NPC 2009 Garden State Bodybuilding and Figure Championships

I'm from Joyzey!

Nice. There should be quite a few people there, being that part of the country. Should be fun to watch.

Team Keine Ausreden = No Excuses
mein scheinehund ist daheim
48 yrs young
6'5" 270 Lbs

Nm0ney34,
    Checked out your journal.  If I give you back the blue briefs, can I have those lats?!  Diggin' it.  Nice!  Keep up the good work.  You got up to what?  230 or something and then cut down to 213?  What were you before you started training.  I can remember being about 170 for years and years, eating whatever I wanted and not gaining or losing a pound.  So I guess in the mid 190's now is okay progress.  I'll see what I can do to get to 220 I guess and then cut down to 210 or something.  Got my work cut out for me.

For a long time I was at 175 (I separated my shoulder and couldnt work out for a long time)

before that injury I was at about 185/190 not much muscle, I had some but I would say I was more lanky then anything.

I didnt really start to put on muscle until I started doing 5x5 strength programs about 9+ months ago and have put on a good 20-30 pounds of muscle within this past year.

I consider myself to just hit intermediate territory, and still have a LONG way to go.

It sucks being on the taller side trying to put on muscle, because it takes us longer to fill out of course. Doesnt help I have long arms/long legs to boot. Thankfully I naturally have big legs. I would say getting up to 220-230 and cutting back down to 210 within the year would be a good goal for you.

Dont forget the cardio, and when you eat over maintenance, make sure its good, clean quality protein/carbs/fats.

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

JMBS


I'm 45, 6'1, about 193.  Want to compete in a local contest next year
in Masters Over 45 and Novice classes.  I am not doing any cardio.
Can cut later.  Let me know if you think I have a realistic shot and what
I need to do to get contest ready.  What do you estimate my BF% to be?
Need to be?  What specific body areas should I focus on?  I do yoga and
Pilates each once a week.  Thanks!

Lbs

you look good bro work on your lats and traps more. :)

Height: 5'7
Weight: 150 lbs
Biceps: 15.5 inches
waist: 32.5 inches

Cody,
   Thanks for the compliment and the advice.  I'm on a 4 day split with one of the days focusing on back.  That workout includes wide grip chins (I'm on a 30# assist so not doing bodyweight yet).  Doing those for as many good form sets will get me to 40 reps total.  Then it's tbar rows (160x6x3), seated rows (230x6x3), and neutral wide grip pulldowns (156x8x3).  Traps are part of my shoulder day and consist of db shrugs (110# db in each hand x 6 x 3sets).  With the 4 day split I'm only working lats and traps directly once every 5 days.  Okay?  Thanks!

Chins are a great exercise, but biceps work harder when your grip is supinated, so the pronated grip would tend to put more emphasis on your lats than chin-ups would.

Although, contrary to anyone's belief, chin-ups are not bicep dominant, they are just synergists, like they were in pull-ups.

If your goal is back to development, I would switch to grip to a pronated grip.

Chin-ups = supinated grip

Pull-ups = pronated grip

One involves slightly more bicep utilization due to the supinated grip, the other targets the lats a little bit harder.

Just a suggestion.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

MVP,
    I do the version where the thumbs point toward each other (palms facing away), and with a wide grip on the diagonal ends of the bar.  Those are called chinups, right? Pullups are where the thumbs point away from each other (reverse grip, palms facing me) , right?  Those are the ones that bring the biceps into play more.  Am I understanding the two correctly?

I always thought it was as MVP described... The mnemonic I used to keep it straight was that you bring your chin closer to your hands in the supinated position, and the pronated, wider grip makes it feel like my shoulders are trying to pull out of their sockets

The wide-grip (angled bar ends) version you described can be considered a kind of supinated position, and I would think it has the same biceps spillover as a standard chin-up.  The only difference I can see is that the bar end version forces you to keep your elbows pointed straight out, pushing the emphasis back to your rhomboids and rear delts, while the close-grip supinated variety puts your elbows straight forward.

No matter what you do, the biceps are going to get whacked pretty hard in overhead bar work, but the degee to which you stimulate the lats directly, I think, depends on keeping your grip as wide as possible (without dislocating your shoulders, LOL).

My home away from DBB

Damn, you stole my thunder....I'M DOING THE EXACT SAME THING NEXT OCTOBER.   Hey I'm stoked to have another member doing the same thing as me.   I'm with Wetdawg, don't let anyone talk you out of it, you'll end up never doing it.   Getting on stage will be quite an accomplishment.   Plus in the Masters 45-50, you'll have a shot based on what I've seen in my local area (Denver).    You do need some work and don't under estimate the work involved.   There are some killer threads on this site that will help you.    I would say in addition to legs mass, you need a little work in upper back and perhaps delts.    I'll be looking forward to your up coming posts and pics with progress and feedback.    I'll throw my pics and fat A-s up there in a few weeks after I drop a few more lbs.

Height 5' 8" Weight  200 lbs Body Fat 16%
Bench 315-Squat 365-Dead 405
Chest-46"/Bicep-16.5"/Waist-37"...UGGH
Thigh-24.5"/Calves 16"

    

MHB,
   Thanks and good luck to you in your quest.  We can be cyberspace training partners.  :)  Trying to work hard on back and legs.  Of course it will come as so surprise there have been periods over the years in my training when back and legs took a back seat to chest and arms.  And your comment about my delts motivates me to work them hard.  I love working delts!
   I'm going to be in the audience at a local show this Saturday.  Should be enlightening.  I hope to come away with some idea of what my work would be like over the next year.  I'm hoping to get some honest advice from people on what I need to do and whether it's too much for one year.  Of course my ultimate goal would be to win the Masters Over 45 and Novice classes, but I'm also a realist.  If I go on stage in the best shape of my life having trained my behind off, I will in the end come away thrilled that I had the guts to put myself out there in front of all those people, most of whom are serious into the sport.
   I am bulking now and am getting close to 200 from about 175 a couple years ago.  As long as I don't notice too much added fat, I think I'll try to get to 220 by the time I have to cut.  I can't believe how hungry I am getting and like every hour or hour and a half.  Good stuff because I have been hating that stuffed stomach feeling all day.  The last couple days my appetite has really picked up.  And I am so exhausted the afternoon of a training day that I feel compelled to take a nap.  Also good stuff!  Down the road I am really looking forward to cutting because sometimes I get the feeling I'm doing a lot of good stuff but it's hidden under a layer of fat.
   Looking forward to seeing your progress!  Take care!
   Oh if you can give me a rundown if you went to a local contest of what you thought that would be appreciated.  And if you know of some of those good threads to read, point me in that direction.  Thanks!
 

Not to be negative but you guys are talking about a contest lean 200-210 lbs at 6'0"????


Thats not happening next year.  Its not.

Youd think you can bulk up to 220 and cut down to 210 but its not like that.  From 220 youll probably come down to more like 185 maybe 190

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.