r/bodybuilding

Just an update

Feeling flat and shattered but not long till peak week!

Definitely feel like I’ve lost some tissue due to injuries and an operation pushing me back a little but it is what it is.

Classic weight cap is 82.4kgs, was hoping to be a little closer to it but we’ll see how things go during the load

Current cals 1636 P 196 C 149 F 29, 60 mins cardio 6x a week and 13k steps daily

New goal after this season is to never see the scale start with a 7 again,

Onto the final push, this was posing post training 1 day after a refeed.

Still trying to squeeze out a tad more conditioning as my core feels a little behind but overall pleased with my shape.

Truly the last update until I get on stage in Men’s Physique at the OCB Minnesota Viking.

Final plan is listed below and planning on tapering fatigue a bit during peak week and will backload carbs 1-2 days prior.

1400 cals / 30 mins Stationary Bike (MISS) / 10k steps

I’m currently 6 weeks out of my first natural mens physique show and im at a point of the prep in which i dont know what to do.

I’m 6’4 and i currently weigh 173 pounds. Ive been on 2900 calories and my weight is dropping rapidly (0.5lbs a day) and i dont know, if i should keep going with that for these next 40 or so days until my peak week, or that i should up my calories to 3200. Why that number? Because my TDEE is around 3100-3300 calories. I just dont want to lose muscle at this point of prep, thats my main goal.

Im looking for any experienced people who already took part in a bodybuilding show that are willing to help me out on this one.

And here is my physique for reference.

600 test
200 primo
200 tren

Video I took from last year’s Olympia. She looked amazing and I think she can win it this year, but Andrea Shaw will be tough to beat.

Almost a month away from the Olympia 2026. Can’t wait!

Couple high days have trickled in but mostly base diet.

Needed a few days off training 2 weeks ago as I was smashed.

Things are still going very well.

Start Weight 21 weeks out: 222 lbs

Current: 190.1 lbs

Age: 32

Height: 5'9

Cardio: 30 min @ 125 bpm x 6 per week, 10k steps/day

32 years old, I have never competed before, but plan to when my youngest is a bit older and less demanding (he's a year and a half and I've got 3 kids). I train hard 5x per week with 3 lower body days and 2 upper body days. I'm pretty strict with my calories and macros. I'm thinking I'll start seriously considering competing in the next year or 2. Based off my current physique, what category would you guys recommend? And based off of that recommendation what muscle groups should I start honing in on?

6’3 179.5lbs 20 years old

Obviously posing needs work, currently working with a coach to nail that aspect of it

As far as conditioning goes, I feel behind, however I’m truly digging to be able to present a first package I can be proud of. Current protocol down below

Macros:
Training day -> 220c, 210p, 40f
Rest Day -> 100c, 210p, 40f

Training
5x a week PPL-UL split

Cardio
30 mins LISS 7x a week
12-15k steps/day

Leaving the dedicated LISS cardio on the lower end so I have more room to increase as I get closer to the show.

Final stretch of my first ever prep, and I’ve learned so much from this process. I plan to take three years off following this show to grow as I am 6’3 and have quite a long frame to fill out.

I’m open to constructive feedback and suggestions.

What do you think the weight difference is between theses check-ins 2 years later?

260.8 fasted at 6’

202lbs vs 237lbs

Just now 4 weeks out from my first show. Sitting at a new low of 206.3 lbs this morning after the food drop from my last check in. Currently at 3 carb-less meals, 2 meals with 80g of cream of rice, and 1 meal with 60g of oats. Cardio is currently 45 minutes on the stairs 5x a week and 30 minutes on the incline treadmill 2x a week. Conditioning is slowly starting to come in.