Question for 3 week goal.

[jmorrison]

Hey fellas and Ladies, sorry I have been gone a bit, myself and 2 of my kids came down with swine flu! Pretty rough couple weeks. Everyone is fine and recovered/recovering, and I am back in the gym.

It actually didnt affect my cut too much. I still lost weight, so I will just look at it like a positive?

Anyway, here is where I need advice. On the weekend of the 25th, I will be headed to the beach with my girl and some friends for an event, and there will be pics taken. I will probably be shirtless for most of this lol. I need to know how to look my absolute best for that weekend.

In other words, How long can I continue my cut up to that weekend, and when do I need to carb-up so I don't look so flat when I get there? When do I need to cut out salt? Will tanning affect my water retention and if so, when do I need to stop tanning? Is there any benifit to a diuretic prior to that weekend, and if so, when do I take it and any suggestions on which to take.

I know that none of this will actually affect how good of shape I am in, but I just want to cheat as much as possible for 3 days and look my best. Any suggestions are welcomed!

 

[Built]

Roughly what bodyfat are you at?

 

[jmorrison]

13% low end estimate, 16% high end. Just go with 15% for the hell of it.

 

[Built]

PSMF for three weeks. On the third week, continue with the PSMF and drink SHITLOADS of water; salt your food as usual. Water should be around two gallons a day this last five days, drink it continuously and don't chug it.

The day before the event, cut salt. Cut water halfway through the day.

Do a small shitload late that evening, salty, greasy food, not too much volume but lots of sugar, grease and salt. Cheeseburger with fries and a shake or a coke float would work.

No other liquids until AM. Suck ice cubes if you need to.

Continue the shitload in the AM, bacon and eggs, pancakes and butter and syrup. Another coke.

Enjoy your day...

 

[jmorrison]

That last day sounds a little like a wet dream.

Thanks Built, great advice as always.

I take it tanning won't affect this in the slightest, and the diuretic is a no-go?

Last question, could you go a bit deeper into the PSMF? I am not at all familiar and I are dumb and don't brain good today. In the meantime I will be using the search function like a good boy.

 

[Built]

PSMF is a book by Lyle McDonald, and you can purchase it online.

There have been a few threads on it here too, if you do a search, with setups at various bodyfat levels.

 

[jmorrison]

Thanks Built. I have been going to various websites about the diet and I definately am interested in giving it a whirl.

I cannot receive an ebook out here on the rig (no downloading) so I can't do this tonight, and I would like to start on this program tomorrow. Would you mind helping me set up a rough draft for this, or direct me to a thread where this is somewhat covered? I did a search on the forums and just came up with a lot of threads where PSMF is mentioned, but not a specific plan.

If not, I will just keep fishing around the internet like I have been doing

 

[jmorrison]

Ok, I've spent the last few hours surfing around for answers. I think I have a general idea of what to do, but I could use a little direction Built if you have any spare time.

Carbs: If I am reading his website correctly, he is saying 2-3g of carbs PER MEAL at 3-4 meals per day is the upper limit. I can't check the label until I get off shift, but I believe that my whey protein is more than the daily dose in one serving. Does this just mean no whey supplementation?

Creatine: Should I be using it since it relies so heavily on insulin and carbs? Or just save it until I am off?

At 15% I would be a cat 1? So at 209 lbs, I should be around 1200-1400 cals for this, with a refeed once a week? (specifics like this are what I have been unable to find).

I will buy the book when I get home, but I don't want to wait another week to kick this off. Also it's not a full 3 weeks, it is 17 days, so do this for 16, or stop at 14?