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| Diet & Nutrition All aspects of diet & nutrition. Post questions about bulking, getting lean, healthy eating, weight loss, etc.
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#1 |
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Registered User
Join Date: Nov 2004
Posts: 6
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Hey guys, want to share some plans and hopefully get some advice.
I am going into the final week of my prep for a bodyshow contest. Not bodybuilding however, looking for a lean mean physique (spelling? lol). Taking some pictures, before and after. Will post. Goal: Have to maintain the top shape (fitness look) for Saturday AND Sunday. Lean har look (fitness) is what I am after. Vascularity is NOT required. Here is what I plan so far, please correct me if you have some relevant knowledge/experience: Monday - Carb depletion (minimal carbs and fat), Moderate amount of protein, lot of salt and water. Tuesay - same Wednesday - same Thursday - load on carbs with high clycemic index (Simple sugars). Lot of water and salt. Friday - continue rebuilding glycogen levels with Complex carbs. Take out salt and water (cut back a lot). I am expecting system will keep flushing excess water and salt at the same time now. So water and salt will be out, muscles stacked with glycogen for Saturday and Sunday. Saturday and Sunday - contest. Complex carbs. Water and salt - what do i do?? Hopefully the look will last through Sunday as well. So by Saturday morning I have: - Loaded on Carbs for 2 days - Cut out salt and reduced water for 1 whole day Thats essentially it. Some grey areas for me are: 1) Exactly what to do on Saturday and Sunday. 2) Fat burning pills - how would they go into this cycle? 3) Green Tea and Coffee - how to utilise/restrict it? I use a lot. 4) Any supplements to use? - i am using multivits throughout and tribulus to keep test levels up. Please let me know if this cycle should work well. I know it is largely individual, how is the overall framework. Thanks and best regards Drei drei<no spam>@mail.com - take out <no spam> part ps expect to see pics |
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#2 |
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I see YOU!!
Elite Member
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Myself I would cut sodium 36 hour out. Keep water high until Frtiday 4pm, then drop it to only sips.
I haven't done two day shows, so I can't really suggest anything on that end. sorry. |
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#3 |
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Pull up master
Join Date: Aug 2004
Location: San Diego, Calif
Posts: 386
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I am not an expert like some of these guys. I did the EAS contest and this is what they told me for the last week (it worked great).
minimal salt all week use a diuretic if possible No creatine last week either, it makes you hold the water. 4-7 Days out Protein + fat the same Cut carbs in 1/2 1 gallon water per day 3rd Day out Increase carbs to 100% decrease water to 1/2 gallon 2nd Day Increase carbs to 130% decrease water to 1 quart Day before carbs still at 130% decrease water to 1 pint On the day of the picks, they had you drink a cocktail to pump your vascularity, but since that is not what you are after I will not detail it. This was for a 1 day photo shoot too, not a 2 day event. Good luck, I am sure the pros will chime in here.
Quitters never win, and winners never quit ! ! !
Who says big guys can't do pull ups ? Wide grip, behind the neck: . 37 @ 182 lbs. 33 @ 198 lbs
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#4 |
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Pull up master
Join Date: Aug 2004
Location: San Diego, Calif
Posts: 386
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bump
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#5 |
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Patrick
Super Moderator
Join Date: Dec 2002
Location: AZ
Posts: 31,660
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My final week looks like this:
Sunday- 10L of water; carb up 12-16oz sweetpotato mon- 10-11L water tues- 10-11L water wed- 12L water; mini carb up 100z sweetpotato, 3/4c oats; 99mg potassium per hour thurs- low carbs; 6L water (distilled) and no more after 6pm; 2 99mg potass. per hour; cut sodium; low carbs; very little fiber; start diuretic fri- 1L water (distilled) and no more after 12 noon; 3 99mg potass. per hour; continue diuretic; start carbing up (I like sweetpotatos) sat- continue diuretic, 3 99mg of potass per hour, no water still, keep carbing up. works for me everytime.
E-Book: Take Charge! Everything You Need To Know To Write Your Own Training Programs
Online Consulting/Program Design Reality Based Fitness Podcast Check me out on Twitter! Subscribe to our free monthly newsletter! "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book |
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#6 |
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Registered User
Join Date: Nov 2004
Posts: 6
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Thank you guys
Milliman: I am sort of on that track. Makes sense. Thanks. PFunk can you clarify: Sund - Wedn - lots of water AND carb up all three days? Thursd - low carb Fri - Sat - carb up? JLB0011 I had someone answer me with the following: MY QUESTION: another thing that boggles my mind - how do you loose water in the last few days when that is what you need to do carb loading?? i.e. if you try to shed water and carb load at same time, it contradicts itself, doesnt it? ANSWER I GOT:
What do you think? regards drei |
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#7 | |
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Patrick
Super Moderator
Join Date: Dec 2002
Location: AZ
Posts: 31,660
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Quote:
Thurs- low carbs or sometimes i do no carbs (very very little fiber so I don't get bloated) Pretty much protein and fat and that is it. Just flax for my fat. Friday, I start to carb up with sweetpotato in everymeal. Sat- I big time carb up with high glycemic carbs. Usually jam and white bread and dry cereal and honey. To answer yuor question about water depleting, carbing up and diuretics. The reason that you use the diuretic and water deplete is to get rid of as much subcutaneous water as possible. that will make you look blurry and out of shape. The carb up will help to pull the existing water in your body into the muscles. You want cellular hydration as that will make you look full and hard.
E-Book: Take Charge! Everything You Need To Know To Write Your Own Training Programs
Online Consulting/Program Design Reality Based Fitness Podcast Check me out on Twitter! Subscribe to our free monthly newsletter! "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book |
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#9 | |
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Patrick
Super Moderator
Join Date: Dec 2002
Location: AZ
Posts: 31,660
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Quote:
I get it at the store. It is ussualy right with the spring water. It doesn't taste weird, it tastes different though. It has a very clean, almost chemical taste to it. I mean, there is nothing in it. It doesn't taste like regular water to me.
E-Book: Take Charge! Everything You Need To Know To Write Your Own Training Programs
Online Consulting/Program Design Reality Based Fitness Podcast Check me out on Twitter! Subscribe to our free monthly newsletter! "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book |
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#10 |
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Registered User
Join Date: Nov 2004
Posts: 6
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Yeah wow OK thanks. I think it all kicked in place and pieces of puzzle fit together. Thanks.
I am off to more Cardio!! see ya! |
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#11 | |
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Patrick
Super Moderator
Join Date: Dec 2002
Location: AZ
Posts: 31,660
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Quote:
careful with the cardio so close to competition. you don't want your quads to be swollen and sore or they will look like shiat!!
E-Book: Take Charge! Everything You Need To Know To Write Your Own Training Programs
Online Consulting/Program Design Reality Based Fitness Podcast Check me out on Twitter! Subscribe to our free monthly newsletter! "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book |
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