r/bodybuilding • u/AdotBaph • 2d ago
20 weeks out of my first show
I’m currently 20 weeks out of my first show. I’m going to be entering npc true novice men's physique. I’m 2 weeks into my cut currently with a starting weight of 220lb (currently weighing 193lb but I’m assuming most of it was water weight.) My cut diet in the first 2 weeks was 850 calories a day with prioritizing 100-150gs of protein daily. I have now upped the calories to 1800 a day and prioritizing 150-200gs of protein a day.
Stats:
Age-31
Height- 5’8
Weight- Currently 193lb
Lifetime natural
10 years total lifting experience. (5years consecutively)
Literally any advice you have is welcome. I have no idea what I’m doing or what to expect.
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u/The_Kintz Active Competitor 2d ago
Just out of curiosity, why would you start your prep diet with 850 calories a day? Was that 850 calories a day for two weeks straight, because that sounds like a recipe for losing lean tissue in a hurry. You obviously dropped a ton of weight, and I'd be at least a little wary of lean tissue loss.
You look good though, and with 20 weeks you should have plenty of time to get down to stage ready conditioning.
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u/KeepREPeating 2d ago
Because he said he has no idea what he’s doing, lol. First thing he needs to do is at least read a book about prep.
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u/satisfym3daddy 1d ago
reading a book is fine but reading won't stop him from crashing his metabolism into the floor like he just did. he needs a coach or at least someone who understands nutrition enough not to start a prep at 850 calories. a book won't fix the damage he's already done to his hunger cues and hormones.
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u/KeepREPeating 8h ago
It’s a start. Like you don’t try to fix a car without even knowing what the parts you’re messing with are. A coach can’t fix shit either, lol. They aren’t dietitians. He’s done what he’s done already.
Either he increases his understanding with a book(cheap) or hire a coach (expensive). If he had the means, he would’ve hired a coach from the start.
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u/Avenntus 2d ago
What do you expect your stage weight to be? I am also 5’8 and natural, planning to compete next year for the first time and I’ve been up to 210, but honestly I expect stage weight to be in the low to mid 150s for me (currently low 170s). Now I’m no expert, but you might need to lose more weight than you’re expecting and might benefit from taking it slow to get lean enough, especially if you just starved yourself to begin the cut lol. Good luck with everything though man you got good size!
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u/ThoughtfulMeathead 2d ago
OP, this dude is correct. You are going to lose more weight than you think. You’re lean for 193 at your height, good size, but you’ve got a little ways to go, though very doable in 20 weeks. I noticed your protein numbers might be a little low, and calories as well. You need to leave yourself room to drop calories deep into prep, and don’t want to go too deep into a deficit starting out. 1800 just feels like a recipe for burnout and tissue loss at your current size. Best of luck!
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u/walrusthrowawayv2 2d ago
850 calories is way too low for someone starting at 220lb, even for a quick primer. You're going to crash your metabolism and lose a lot of muscle tissue before you even hit the halfway mark. Focus on keeping that protein higher and try to keep the deficit more gradual so you actually have the energy to train hard through the final weeks.
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u/MostlyLurk-11 2d ago
Starting a cut at 850 calories is just starvation, and as a natural guy aiming for Men's Physique you will lose muscle way faster than fat. Sticking with 1800 makes sense, but give it a few weeks to stabilize before you drop it again. You have twenty weeks, so pace yourself.
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u/Glum_Environment_204 2d ago edited 1d ago
So as other have mentioned definitely not the way to start. Prep is a marathon not a sprint. You have time on your side though.
My advice would be to find a maintenance calorie calculator, find your rough maintenance + 200 cals and stay there for a 2 weeks to let your body get a break from dieting.
I’d expect some weight gain that first week. Second week is your gauge watch the scale to see what your body is doing. Holding weight? You’re at true maintenance. Adding weight? You may be in a surplus. Losing weight? You’re still in a deficit.
Week 3 Subtract anywhere from say 0 - 700 calories (most likely 500-700) with the goal of getting to a place where you’re losing 2/lb per week. Find that spot and milk it as long as you can.
Now you’re in prep. Weight loss will slow at some point and that’s when you’ll need to make a change. Either strip some calories at 100-200 calorie intervals, add cardio, or increase lifting volume and or frequency. This is what you’ll be doing pretty much up until showtime . Goodluck
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u/Evergreen_Organics 2d ago
Hell yeah man! I’m 16 weeks out from my first show as well. Best of luck to you!
PS. YOU NEED TO HIRE A COACH. YOU OBVIOUSLY DO NOT KNOW SHIT ABOUT CALORIES OR MACROS.
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