Be ready 2 weeks out!

[gopro]

This is one thing that I focus on with all of my competitive clients. I have then ready to step on stage 2 weeks before the show. However, with the final 2 weeks I am able to focus soley on filling out their glycogen stores, recuperating their muscles, and thinning their skin.

If you are still struggling to get lean enough in the final 2 weeks you will not be at your best. Not only is this very stressful on your body, but your mind as well.

Sometimes when a guy or gal's BF % is low they will still not look ripped because their muscles are not full and their skin has not had time to "shrink wrap" to the muscle...this can be avoided by being ready 2 full weeks out!

 

[w8lifter]

Excellent tip! I totally agree. It also gives you time to experiment w/ carbing up...you'll be lean enough to be able to see the results and you'll still have time to recover if you spill.

 

[sassy69]

Here's another thought - esp if its your first competition -- train to compete when you are ready, not for a specific date. Sometimes if you dont' come in right, it can really mess w/ your head that you aren't gonna hit your comp date and you start doing desperate things to lean out, etc. Its better to schedule a target date that has a couple shows around it in case you can't hit the desired date (or first date). And if you do hit the target date, hold your competition condition & do the next show (stay w/in 3 weeks or so of your target date so you aren't trying to hold a depleted body in that state for too long).

Granted sometimes you don't have the convenience of several comps in a short time span, but especially if its your first time or you are experimenting with some new tweaks in your diet / training (which you should've already experiemented with many weeks prior anyway) - it takes the pressure of hitting a certain date off of you -- god knows there's enough pressure on you for a competition anyway.

The reason I say this --- when I was prepping for my first novice BB comp, I started having a falling out w/ my trainer & she made a comment like "Competition isn't for everyone ... maybe you shouldn't do that show." I thought I was gonna die. I'd trained my ass off for 14 weeks and she suggests that maybe I can't do it. Talk about a slap in the face. Well I did the show, and came in 2nd. What I wish someone would've told me is to keep the momentum going and do another show or two within a few weeks of that show so I could have some time to try to improve what I could've improved on in the first show (i.e. better carb up , etc, maybe try a little more fat, etc etc etc) .

Oh well. Live & learn.

 

[fgarcez]

okay, but, how is the best way to mantain your body lean for long time after the show?

 

[gopro]

Originally posted by fgarcez
okay, but, how is the best way to mantain your body lean for long time after the show?

Stay on your diet and continue your weight and cardio program. The degree to which you stay on your pre contest routine will coincide with the degree of leaness you can maintain. Also, don't gorge yourself like a freaking maniac and gain 30 lbs the week after the show!

 

[fgarcez]

thanks gropro, that's exactly what I was thinking. Yet I wonder whether or not staying on a high protein diet, 40 to 50 grams per meal, won't cause any damage to my liver and kidney. What is your thought?

 

[gopro]

Originally posted by fgarcez
thanks gropro, that's exactly what I was thinking. Yet I wonder whether or not staying on a high protein diet, 40 to 50 grams per meal, won't cause any damage to my liver and kidney. What is your thought?

Well, I am a big proponent of very high protein. I take in about 400-450 grams per day. If you have no pre-existing kidney problems you can eat twice your bodyweight in protein each day and stay healthy. Just eat healthy overall, use vitamins/minerals/antioxidants, and drink plenty of water and you will be fine!

 

[fgarcez]

Thanks gropro, I am going to stay with my 300-350 grams of protein per day as I weigh 180 pounds it should be all right , then. And always with a good source of carbs like potatoes, yams and brown rice, right?
I just wonder if it's okay to cheat one meal each 15 days, do you use that, to keep your metabolism working good?

 

[gopro]

Originally posted by fgarcez
Thanks gropro, I am going to stay with my 300-350 grams of protein per day as I weigh 180 pounds it should be all right , then. And always with a good source of carbs like potatoes, yams and brown rice, right?
I just wonder if it's okay to cheat one meal each 15 days, do you use that, to keep your metabolism working good?

Good...that is a nice protein intake for you. The amount of carbs you eat is dependent on where you wish to keep your bodyfat at. If you want to keep it low, than I usually recommend around 180 grams of carbs per day for someone of your size. If you are bulking, than you will need about double that. Brown rice, yams, oatmeal, shredded wheat, and veggies are all good carbs.

As for a cheat meal occassionally...yes, that is fine. I cheat once per week when not preparing for competition.

 

[fgarcez]

thanks gropro, that was very helpful...

 

[fgarcez]

Hey, there is something that I am worry about.
I am trying to get my skin thinner, therefore, my diet is low, medium and high carb, one each day, yet as I work out in the evening my last meal of carb, in the days of low and medium carb, is before training I am not putting any carb afterwards. Do you think is okay to do that or I am gonna lose too much muscle?
I also use 30 grams of glutamine and 5 grams of creatine on training days.

 

[gopro]

Carb cycling is fine, however, on your medium and low carb days I would still make sure to get carbs post workout. This is essential. Simply reduce carbs from other meals or, just eat carbs at meal 1 and post workout.

 

[juggernaut]

Training for an October comp, I eat oatmeal in the AM and dextrose after my workout. That's it for carbs during the weekdays, except of course for the greens.
On Saturdays, i pork out on carbs for 12 hours straight. I swell up instantly after the 3rd meal. it's really amazing.

 

[gopro]

Training for an October comp, I eat oatmeal in the AM and dextrose after my workout. That's it for carbs during the weekdays, except of course for the greens.
On Saturdays, i pork out on carbs for 12 hours straight. I swell up instantly after the 3rd meal. it's really amazing.

Awesome...good luck!!!

 

[juggernaut]

By the way, I know the best way to get rid of stubborn fat is to do it slowly. My question is what are the best ways to get rid of those last few lbs (to make the skin have that paper look) that dont easily come off? Tips anyone? Thanks in advance! Incidentally, it's gotta be natural because of INBF rules.

 

[GYM GURU]

Using Preperation H for 2 weeks before your show , along with dieting, low carbing, cardio & tons of DANDELION or Teraxatone will help you get that thin skin before your show. Preperation H works if you use it for at least 1.5 weeks. I am also an INBF competitor & there are not many things we can do. A slow long diet is always the best. You have to be real lean to get that paper skin. If you have any bodyfat, nothing willl make the skin look paper thin, naturally. Good luck.

 

[vishwanthar]

what is preparation H?is it really necesarry to go with herbal diuretics?can the paper thin quality be brought by diet alone?

 

[gopro]

what is preparation H?is it really necesarry to go with herbal diuretics?can the paper thin quality be brought by diet alone?

Prep H can help thin the skin a bit in some areas that are stubborn. As to the diuretics...no, they are not necessary, but they make the process easier.

 

[BritChick]

This is one thing that I focus on with all of my competitive clients. I have then ready to step on stage 2 weeks before the show. However, with the final 2 weeks I am able to focus soley on filling out their glycogen stores, recuperating their muscles, and thinning their skin.

If you are still struggling to get lean enough in the final 2 weeks you will not be at your best. Not only is this very stressful on your body, but your mind as well.

Sometimes when a guy or gal's BF % is low they will still not look ripped because their muscles are not full and their skin has not had time to "shrink wrap" to the muscle...this can be avoided by being ready 2 full weeks out!

I like this theory a LOT! This was not the way I prepared with my trainers for my prior shows but definately something I plan on trying for the upcoming season.

 

[gopro]

I like this theory a LOT! This was not the way I prepared with my trainers for my prior shows but definately something I plan on trying for the upcoming season.

It will make a huge difference!