12 week contest suggestions

[jackdiesel77]

My gym has a $1000 pay out to the team of 5 who drops their b/f% the most after 12 weeks. I started at 215 with ~16% b/f. The first 3 weeks im gonna hit up some sd with an attempt to put a little more mass on. After that the cut is on. Throw out some suggestions for training and or supplementation for weeks 4-12. What has worked good for you guys or has not? Any suggestions on supplements that should or should not be used at time of the deadline due to the fact it makes you read higher.

[LBVT]

Why would you bulk with SD for three weeks, and then cut immediately after during PCT? Wouldn't you lose most of your gains?

[JLestar]

So the goal is to drop the most body fat, and you want to bulk up for a quarter amount of the contest? Eat healthy, work out and do cardio. Yeah, a SD clone will bulk you up and drop some BF, but you'll lose any gains if you decide to cut immediately after.

[jackdiesel77]

All of which I read, SD is suppose to give a clean/dry gian. I have read a good number of people who have used it to cut as well. I am not planning on chopping my cals in 1/2 or anything for a cut, Just clean diet up greatly. I will bump my cardio up from 300 cals a day to about 600.

During the pct the plan is to hit up some creatine and NO.
I plan to take an StimX around week 8 to jack it up a little more.

With a clean diet, getting the nutrients I need (250-300 g protein), and a strict workout, why do you think I will lose all gains?

[Owen70]

fuck just get your whole squad on 200mg a day of DNP

you'll lose a good 175lbs just from the %20 chance that one of your 5 dies
haha but no just low-carb baby, low carb and DC training

[B-natural]

Uhhhh, protocol seems to be lacking.....

12 wks????

If you opt for a cycle I would go with Trenadrol or Halo, a bit more dry...

If I were you, I would run use the following supplements

Products ran for full 12 wks:
Beta-Alanine
Creatine (dependent on the extremes of the diet, the more hypo you are, the more I'd lean towards grabbing the crea mono)
Fish Oil
Sesamin
Usual vitamins: ACES, Vit's B&C

After Initial 4 wks:
HDx2 ran for remaining 8wks

After Initial 6wks:
Leviathan Reloaded ran for remaining 6wks

a CKD diet may be beneficial as well, but if this has already started, I say nay, as you will more than likely (not just you, I'd say most) will jump in, have little research and fail at wks 3-4 on this one.

I'd simply reduce carbs for now, keep them level with your BW, so if you are 215g, start it @ 215g.... as far as the remaining macros, I'd haveta know what your normal diet is in kcal's to offer further guidance...
a cyclic diet may work as well.... depending on training protocol incorporated...

As far as cardio, I'd stay away from the AM cardio b.s. and do it PWO IF ANY and only do HIIT....

Training I'd go heavy the first part of the week, then higher reps the 2nd part of the wk...

I'd do an:
Upper
Lower
Rest
Chest/Back
Legs
Shoulders/Bi's/Tri's
Rest
REPEAT

[jackdiesel77]

Thanks B

[B-natural]

no prob man

[jackdiesel77]

Any idea on if creatine might give a higher than normal b/f reading? The fact that it can cause the retention of water, makes me wonder if it would do the same under the skin as it does to the muscle.

[B-natural]

I think some of that water does cling to fat stores, even if its supposed to be water retained within the muscles....