Pre-Contest Fun(k)

[Jodi]

How's the prep going Funky?

 

[P-funk]

Welcome back to the world of IM lol

I am sure your workouts look fine. Did you ever get the frontal pics?

Yeah, but I took them on my camera phone so the full body front shots are realy small. I'll try and get a few more before the contest and then ofcourse I'll get my pics taken the day off and post those.

Contest prep is going good Jodi. I keep on getting nervous. I am always worried that I am not lean enough. I have three and a half more weeks to try and pull it together. I will be writing up my contest week game plan and I will post it here real soon.

 

[Jodi]

Contest prep is going good Jodi. I keep on getting nervous. I am always worried that I am not lean enough. I have three and a half more weeks to try and pull it together. I will be writing up my contest week game plan and I will post it here real soon.

Good You are almost there Funky then you can have all the goodies you want and you can rub it in my face

 

[greekblondechic]

You will be just fine, you're doing great!

 

[JLB001]

Contest prep is going good Jodi. I keep on getting nervous. I am always worried that I am not lean enough. I have three and a half more weeks to try and pull it together. I will be writing up my contest week game plan and I will post it here real soon.

Stick with it Patrick! Your doing awesome! So many changes happen the last 2 weeks, keep going as you are and you'll nail it. The only thing I can recommend is not taking advice from too many people those last two weeks. Find something that you like and stick to that, opinions are like azzholes..everyone has one. Remember the last two weeks are the most drastic changes you'll see.

 

[P-funk]

Stick with it Patrick! Your doing awesome! So many changes happen the last 2 weeks, keep going as you are and you'll nail it. The only thing I can recommend is not taking advice from too many people those last two weeks. Find something that you like and stick to that, opinions are like azzholes..everyone has one. Remember the last two weeks are the most drastic changes you'll see.

Thanks, I am trying to hang in there. I am going to post my plan for contest week, starting 15 days out with sodium loading as the articles that Jodi gave me suggest, this weekend. Hopefully everyone can help me refine it so that I can figure something out. Also, any tips on applying my tan the day of? I have pro-tan and some pam cooking spray. I know I can't do my back but is it possible to apply most of the tan myself? the reason that I ask is because one of my freinds says he will do it but he is really unreliable and I don't want to count on him being there for me and then flaking out. I know a few girls that have offered to do it but none of them have competed and I don't want them to shade me in a strange way and make me look like shit. Any suggestions??

I'll be back later to post my leg workout. My energy is really low these days and for all my workouts I am trying to keep my rest interval low, I go you go with my training partner. I am also using submaximal weights and not working near failure these days to prevent injury. Good idea? Bad idea??

 

[Jodi]

The best way for an even tan would be to do the Mystic tan for a few days in a row. Then apply the protan. I found it impossible to do myself. Instead of the cooking spray I'd suggest Dream Tan II. It will add a glisten to it without looking all greasy and nasty like the spray does.

For the Pro-Tan, I found a foam brush worked best. You can get those at any paint store and with that have one of your female friends apply it. You can't screw up too bad with the foam brush.

 

[JLB001]

P...look here too. I know it says figure, but protan is protan. I wrote how we apply it in here. http://www.ironmagazineforums.com/showthread.php?t=31713

Like Jodi suggests, tan tan and more tan, even if its mystic tan or fake n bake. A good base tan, enhances the protan/dreamtan. I'm not familiar with the Dream Tan ll. I've used Pam but only patted on lightly so you don't glow like crazy.

You'll need to have someone help you with the areas you can't reach! Female friend! Also don't forget the protan stuff goes EVERYWHERE. (well, maybe not the Mr. Happy, but everywhere else). The judges will be looking at how even you are tanned, so don't leave anything out. (suits move!). Also be nice to the person applying the tanning product! No sense in leaving them with a neck and no head.

I forgot to put that you should shave (everything) and exfoliate before applying the Tan Product. (Exfoliate with that Apricote Scrub stuff or something similiar.)

 

[Monolith]

Hey P... here's your chance:

http://forum.avantlabs.com/?act=ST&f=1&t=10756&

Ask a pro.

 

[P-funk]

thanks for the words guys. I am hanging in there. I don't know what is up with me. Sometimes I look in the mirror and think I am ready and then I look again and I say "holy shit, you are so fat. there is no way you can do this." and I get reall bummed out. No matter what I am going to go through with it though. I have worked hard and come this far. I guess it is just typical feelings before your first show? Anyway.....

As far as training goes, right now I am not training near failure and I am keeping the lifts submaximal. However, making sure the rest interval is very short.

6/3 legs

bike- 5min. warm up

squats (ATG)
245x10x3

DB sldl
100x12x3

superset
a) legt ext- plate#12x12x3
b) leg curl- 110x12x3

seated machine hip adduction
100x10x3

seated machine hipe abduction
100x12x3

45 degree calf raises
300x8x4

stretching


practiced posing tonight also.

 

[Monolith]

You're gonna do great, P! Weights still look impressive to me, too.

 

[JLB001]

It's just the mind games starting. Don't let them get the best of you. No reason to self doubt!

 

[Jodi]

Hang in there buddy (notice I left little out this time ) You are doing great. The last few weeks, I noticed anyway, really screw with your mind and your body. You are going to see such huge changes in the next few weeks. One minute you look and feel fat and the next you see a shitload of new viens and look cut. At this low of bodyfat changes can occur with the slightest thing, water, food, a workout etc. You won't believe the change from how you look from this very moment to the morning of your comp. It's mind boggling.

 

[oaktownboy]

Hey P. What's going on? How's the dieting? Anyways, I got the blood results from my doctor. He says I have an abnormal liver, but doesn't know why so i have to get more blood taken again and have different tests run.If he can't find out what's wrong, he'll have to perform a liver biopsy where they stick needles into my body and take a piece of my liver out...So this news really sucks...Hope ur comp goes well
-J

 

[P-funk]

oak-man, that is a real drag. Good luck to ya. I hope everything goes okay and they don't have to go the biopsy route. Hang in there bro.

 

[Rocco32]

You are going to do awesome man! You already look great i can't imagine how your going to come out on stage looking! Hang in there, Jodi's right the last few weeks mess with your mind ALOT! And I suggest the Mystic tan several days in a row before the Comp. Works really well. Kick some ass man!!!

 

[P-funk]

thanks rock.

what is mystic tan? is it that spray on stuff??

 

[JLB001]

It's a spray on tan, you may have to call around to see what Tanning salons offer it. Ity's kinda pricey.

 

[P-funk]

6/4

AM- Cardio (40min)
15min- Elliptical sprints
5min- Elliptical (moderate intensity)
20min- stairmaster (moderate intensity)

A lot of abs (forgot my journal to write down what I did though)

PM- delts/traps/forearms

DB laterals
30x10x3

cable rear delt
15x15
15x10
10x12

DB front raises (alternating)
35x8
25x10x2

machine shoulder press (neutral grip; sagital plane)
plate#10x15
plate#11x10
plate#12x8

cable upright row
stack x 12 x 4

barbell shrugs (used wraps today)
315x12x4

reverse grip barbell wrist curls
60x10
50x12
50x10

barbell wrist curls
70x12x3

 

[P-funk]

Okay, now I need your help!!!! (LOL).

I have come up with my game plan for contest week and I need some suggestions or refining, or maybe it is just all wrong all together. I used some of the guidelines that were in the article posted becase um well, that is all I have to go on right now (LOL). So here is the game plan followed by some questions:

1.5 weeks out drop all whey protein shakes in favor of whole food (probably boiled chicken and brown rice)

15 days out salt and season all meals
10days out- 3500mg sodium
then begins contest week:
Sun- 175g carbs; 3500mg sodium
mon- 150g carbs; 1750mg soduium
tues- 130g carbs; 1750mg sodium
wed- 105g carbs; 1750mg sodium
thrus-80g carbs; 875mg sodium
fri-30g of carbs with first meal then 0g until 8pm and then 40g of carbs every
two hours until bedtime; 435mg sodium; 4 shots of vodka before bed
sat (contest day)- 6hrs before pre-judging- 40g of carbs every two hours and
only small bites of protien (boiled chicken) with each meal.
- only sips of water as needed
- 2hrs before pre-judging- 75g carbs/20gfat/1000mg sodium
- 30mins before going on small sips of gatorade
-after pre-judging 30g of carbs every 2hrs up until night
show and 30min before going on small sips of gatorade


Questions:
1) Is this all wrong?
2) What kind of carbs should I be ingesting on those days? Also, on the days of conteset week should I be lowering my protein and fat intake in order to accomodate the increase of calories from the carbs?
3) I was thinking about using lots of salsa from my sodium (2tbps= 250mg).
What else can I use?
4) When should I or should i even drop my supps? I am taking Lipo-derm (which is basicall topical yohimbine. Correct me if I am wrong but I believe that yohimbine makes you retain water?). ZMA at bed time. Whey (which will be drop 1.5 weeks out). Multi-vitamin, B-complex, anhydrous caffeine prior to workout, ALA (300mg with carb meals), Vitamin C. Does any of this need to go?
5) for my workouts on contest week I plan on doing total body workouts Mon-thurs. Basically depletion type workouts. Light weight 20-30reps range) no were near failure. Some supersets etc. and cardio each day. Friday I will just do carido first thing in the AM on an empty stomach. Is any of that good or bad??

thanks,
p

 

[Jodi]

Okay, now I need your help!!!! (LOL).

Questions:
1) Is this all wrong?
No but I'll show TP and I'll re-read Layne's article. Also, I'm sure Jodie and DrChiro could chime in here as Jodie has competed several times and is very knowledgable with the final week prep
2) What kind of carbs should I be ingesting on those days?
Which days? The day before and the day of should be simple carbs. I used Smarties candies, pure dextrose
Also, on the days of conteset week should I be lowering my protein and fat intake in order to accomodate the increase of calories from the carbs?
I believe protein should remain the same but yes, drop the fat
3) I was thinking about using lots of salsa from my sodium (2tbps= 250mg).
What else can I use?
This is where Soy Sauce is perfect and tastes awsome on boiled chicken. I also drank chicken boullions like tea
4) When should I or should i even drop my supps? I am taking Lipo-derm (which is basicall topical yohimbine. Correct me if I am wrong but I believe that yohimbine makes you retain water?). ZMA at bed time. Whey (which will be drop 1.5 weeks out). Multi-vitamin, B-complex, anhydrous caffeine prior to workout, ALA (300mg with carb meals), Vitamin C. Does any of this need to go?
Drop the Lipoderm 10 days out. Keep the ZMA, Vits & minerals. Also, get yourself some potassium, uva-ursi, dandelion root tea and cal/mag. I'm not sure about the ALA though.
5) for my workouts on contest week I plan on doing total body workouts Mon-thurs. Basically depletion type workouts. Light weight 20-30reps range) no were near failure. Some supersets etc. and cardio each day. Friday I will just do carido first thing in the AM on an empty stomach. Is any of that good or bad??
First of all don't do legs in your last week, AT ALL!!!! Total body depletion workouts, very light weight and never go to failure or even come close. That cardio is good. No workout or cardio the day before.

thanks,
p

I'm sure Jodie and DrC will have some other ideas. I've only done this once and only know what I did and what worked and didn't work for me. I can't stress enough though on the minerals! Get your potassium and cal/mag. The day before and the day of take 100mg every few hours of the potassium to help prevent from cramping. I was a bit late and cramped badly but once I did start getting potassium in it was better.

 

[P-funk]

Okay, 100mg every few hours of potassium the day before and the day off. What about the calcium/magnessium??

The type of carbs I was referring to was the last 5 days?? Sugary carbs on all 5 days or just the day of?

Soy sauce!! great idea.

No legs the last week then. I will just do really light upper body workouts and carido mon-thrus and then just cardio on fri.

thanks a bunch

 

[JLB001]

Okay, now I need your help!!!! (LOL).

I have come up with my game plan for contest week and I need some suggestions or refining, or maybe it is just all wrong all together. I used some of the guidelines that were in the article posted becase um well, that is all I have to go on right now (LOL). So here is the game plan followed by some questions:

1.5 weeks out drop all whey protein shakes in favor of whole food (probably boiled chicken and brown rice) If your going to add sodium, throw the chix in a skillet with some Pam and seasoning, boiled chicken is nasty and very dry. I'd switch to sweet potato instead of rice (could cause bloat)

15 days out salt and season all meals
10days out- 3500mg sodium
then begins contest week:
Sun- 175g carbs; 3500mg sodium
mon- 150g carbs; 1750mg soduium
tues- 130g carbs; 1750mg sodium
wed- 105g carbs; 1750mg sodium
thrus-80g carbs; 875mg sodium
fri-30g of carbs with first meal then 0g until 8pm and then 40g of carbs every
two hours until bedtime; 435mg sodium; 4 shots of vodka before bed
sat (contest day)- 6hrs before pre-judging- 40g of carbs every two hours and
only small bites of protien (boiled chicken) with each meal.
- only sips of water as needed
- 2hrs before pre-judging- 75g carbs/20gfat/1000mg sodium
- 30mins before going on small sips of gatorade
-after pre-judging 30g of carbs every 2hrs up until night
show and 30min before going on small sips of gatorade


Questions:
1) Is this all wrong?
2) What kind of carbs should I be ingesting on those days? Also, on the days of conteset week should I be lowering my protein and fat intake in order to accomodate the increase of calories from the carbs?Carbs should be sweet potato, or stick to the carbs you have been eatting, don't add in anything new. Just watch the rice amounts due to bloating
3) I was thinking about using lots of salsa from my sodium (2tbps= 250mg).
What else can I use? cut all salsa and seasonings on Wed. at 5pm
4) When should I or should i even drop my supps? I am taking Lipo-derm (which is basicall topical yohimbine. Correct me if I am wrong but I believe that yohimbine makes you retain water?).<~ Drop a week to two out. ZMA at bed time. Whey (which will be drop 1.5 weeks out). Multi-vitamin, B-complex, anhydrous caffeine prior to workout, ALA (300mg with carb meals), Vitamin C. Does any of this need to go? Take up to Friday.
5) for my workouts on contest week I plan on doing total body workouts Mon-thurs. No workouts after Wed. Basically depletion type workouts. Light weight 20-30reps range) no were near failure. Some supersets etc. and cardio each day. Friday I will just do carido first thing in the AM on an empty stomach. Is any of that good or bad?? No cardio Thurs or Friday

thanks,
p

If you want, I can PM you Craig's for his last week. His is different than mine, as I am not doing any carb loading.

 

[JLB001]

I'm sure Jodie and DrC will have some other ideas. I've only done this once and only know what I did and what worked and didn't work for me. I can't stress enough though on the minerals! Get your potassium and cal/mag. The day before and the day of take 100mg every few hours of the potassium to help prevent from cramping. I was a bit late and cramped badly but once I did start getting potassium in it was better.

Ditto on this! Add the POtassium/calcuim on Tues. 2 per day. then up to 4 per day on Fri.

If you are going to do cardio Wed. and Thursday do only am.

Oh..add salt to everything! (well, I do since I don't use much anyways) Salsa and Soy Sauce are high so those work well. But cut at 5pm Wed.

 

[P-funk]

thanks for the replies guys. I'll come back later with tons of questions I am sure.

Today should be fun. A few freinds and I have taken off work today and volunteered to work the powerlifting platform at the special olympics. Should be pretty cool.

 

[atherjen]

looks like your getting tons of solid advice for the final prep!!

wow, helping out at the special olympics sounds so cool! Have fun with it!!

 

[P-funk]

thanks Jen.

Oh, though of another quesion (2 actually):

1) What about my caffeine supps? Do those have to go at any point or keep taking them, even on show day?

2) I carb up on wed. and sun. I will skip my carb up the wed before obviously but what about the Sun. before the show???

 

[P-funk]

Wow, what a cool day this was. It was nice, for a change, to work with people that appreciate your help unlike most of my ungrateful/stuck up clients.

 

[Jodi]

thanks Jen.

Oh, though of another quesion (2 actually):

1) What about my caffeine supps? Do those have to go at any point or keep taking them, even on show day?

I'd drop all caffeine 1 week out.

2) I carb up on wed. and sun. I will skip my carb up the wed before obviously but what about the Sun. before the show???
You have planned carbs at 175G for Sunday so I'd skip the carb up there too.

BTW Jodie, If you don't mind I'd like to see Craig's carb loading schedule

 

[JLB001]

I'll forward to you Jodi. Mine is different than his, as I don't load carbs. Way too sensative to it.