Getting ripped for competition. Advice pls. Thx.

[Big G]

First off, I'm no novice to weight loss. My wife lost over 300lb (admittedly after a gastric bypass) but even I can shed 2lb/wk easily.

One thing I've never managed though is to get as lean as competition bodybuilders do. I restrict carbs (even taper them out through the day), do HIIT cardio along with regular resistance training, I eat protein every 2-3 hours, and even reefed every 2-3 weeks.

"Merkaba" was kind enough to tell me he was doing a "protein spared modified fast for the last few weeks" pre-competition, but added "It was a last minute crash type of approach. Now I would do things differently." which leaves me wondering what exactly those different things would be.

Anyone got any thoughts on prepping for competition. I'm not in one, but I'd like to be more ripped than I've ever been at the end of this cut (if it's not too miserable of a process!).

Any thoughts much appreciated.

 

[Big G]

No comments? =(

How does this compare to what any of you competing bodybuilders do?

Bodybuilding.com - Hardcore Pre-Contest Diets!

 

[Night_Wolf]

No comments? =(

How does this compare to what any of you competing bodybuilders do?

Bodybuilding.com - Hardcore Pre-Contest Diets!

Is ridiculous to use those diets since your not like 250lb+ and on every drug there is.

What I do is simple carb cycling. Example:
100-75-125-50-0-200-0 (I just made this up)

Protein - chicken breast (boiled), egg whites, whey, protein blends, tuna, 0% fat cottage cheese. (there are other acceptable protein sources but I use only these ones)
Carbs - oatmeal prepared with water, brow rice, a lot of veggies.
Fats - teaspoon of olive oil and 1 tbsp of flax oil a day.
Supplements - multivitamin, 3g of vitamin C, at least 6 caps of fish oil, whey post training (I add maltodextrin in case I need carbs after workout, depends on how much carbs I'm on that day) and bcaa before cardio/workout.

Did weight training 4 times a week and cardio 6-7 times a week and got shredded.

 

[Big G]

Is ridiculous to use those diets since your not like 250lb+ and on every drug there is.

What I do is simple carb cycling. Example:
100-75-125-50-0-200-0 (I just made this up)

Protein - chicken breast (boiled), egg whites, whey, protein blends, tuna, 0% fat cottage cheese. (there are other acceptable protein sources but I use only these ones)
Carbs - oatmeal prepared with water, brow rice, a lot of veggies.
Fats - teaspoon of olive oil and 1 tbsp of flax oil a day.
Supplements - multivitamin, 3g of vitamin C, at least 6 caps of fish oil, whey post training (I add maltodextrin in case I need carbs after workout, depends on how much carbs I'm on that day) and bcaa before cardio/workout.

Did weight training 4 times a week and cardio 6-7 times a week and got shredded.

I hadn't planned on actually using that diet plan. I was more interested in the diet macros and/or caloric deficiency required.

On your "0" carb days are you truly carb free? No veggies, even? Also, I'm assuming these are non-workout days, correct?

I'm surprised to see oatmeal & brown rice in the mix. I know they're both nutritious (& delicious!) but, with 50-100g carbs allotted daily, you surely only get a cup to split between all 6-7 meals, no?

Lastly (and sorry for bombarding you with questions), how much cardio were you doing daily? 20-30minutes? And was degree of intensity?

w/thx in advance of a reply,
G.

 

[Night_Wolf]

On your "0" carb days are you truly carb free? No veggies, even? Also, I'm assuming these are non-workout days, correct?

You can eat all the veggies you want. It doesn't need to be a non-workout day.

I'm surprised to see oatmeal & brown rice in the mix. I know they're both nutritious (& delicious!) but, with 50-100g carbs allotted daily, you surely only get a cup to split between all 6-7 meals, no?

If I'm on 50g of carbs than I get all my carbs in the first meal or post workout. Oats are the best!
100 g of carbs - morning and postworkout.
etc.

Lastly (and sorry for bombarding you with questions), how much cardio were you doing daily? 20-30minutes? And was degree of intensity?

Depends, I varied it from time to time.
Something like 3 times a week 30-40 mins of running on empty stomach and cardio after each weight lifting session (4 times a week 20-40 mins depends on cardio type). HIIT training (intervals) or 20 min HIIT + 10 min abs circuit + 20 min medium pace... etc...

 

[Big G]

A couple more questions? Pretty please. =)

You can eat all the veggies you want. It doesn't need to be a non-workout day.

I hope you don't mind me asking, but what do you count as carbs? Carrots, rudebaker, parsnips, etc all have a heaping supply of both carbs and calories. I can see me pushing myself well out of a caloric deficit if I didn't track veg too.

If I'm on 50g of carbs than I get all my carbs in the first meal or post workout. Oats are the best!
100 g of carbs - morning and postworkout.
etc.

Added some oats to my PWO shake today. I tried them ground-up in a shake about 4 years ago. Made a thinned-down wallpaper paste. Never tried it again. Not exactly keen on them floating around in my shake either really though. Is that how you eat them PWO (50g worth!)? I can see a bowl, spoon & microwave being a nice addition to the changing room. =)

Depends, I varied it from time to time.
Something like 3 times a week 30-40 mins of running on empty stomach and cardio after each weight lifting session (4 times a week 20-40 mins depends on cardio type). HIIT training (intervals) or 20 min HIIT + 10 min abs circuit + 20 min medium pace... etc...

There's no risk of not taking full opportunity of the "insulin-receptive window" PWO by spending 30-40 minutes doing cardio before eating? I've typically always eaten ASAP PWO.

 

[Night_Wolf]

A couple more questions? Pretty please. =)

I hope you don't mind me asking, but what do you count as carbs? Carrots, rudebaker, parsnips, etc all have a heaping supply of both carbs and calories. I can see me pushing myself well out of a caloric deficit if I didn't track veg too.

Added some oats to my PWO shake today. I tried them ground-up in a shake about 4 years ago. Made a thinned-down wallpaper paste. Never tried it again. Not exactly keen on them floating around in my shake either really though. Is that how you eat them PWO (50g worth!)? I can see a bowl, spoon & microwave being a nice addition to the changing room. =)

There's no risk of not taking full opportunity of the "insulin-receptive window" PWO by spending 30-40 minutes doing cardio before eating? I've typically always eaten ASAP PWO.

1. Only not starchy vegetables - cabbage, lettuce, tomatoes etc.
2. Whey+water after workout, come home and eat chicken and oats with cinnamon. I soak them first in water, wait 2 min, take the water out and mix them with 2-3 tbsp of cinnamon.
3. Is cool. You can also take BCAA preworkout and EAA, BCAA or liquid aminos during workout to take advantage of blood being in the muscle.

 

[Big G]

Thank NW. Very much appreciate your input. I'm sure I'll very much appreciate some starchy carbs too! =) It's been a while.

OK if I PM you if anything else jumps to mind?

Thanks again.

 

[Night_Wolf]

Thank NW. Very much appreciate your input. I'm sure I'll very much appreciate some starchy carbs too! =) It's been a while.

OK if I PM you if anything else jumps to mind?

Thanks again.

No problem