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View Full Version : How does one know if they are spilling?


AustrianOakJr
09-27-2008, 05:49 PM
Is it just a little loss in definition? I have never been "dry" before, so I guess I dont know what spilling is. Is this something I should play with on my carb up days? What would you guys recommend for learning about how my body best responds to water/carb manipulation? Im 4 weeks out today, so I want to try something next week with my carb load. What recommendations are there?

ALso, what difference does the GI rating make when selecting the carbs to carb up with? Some say high GI carbs, some say low......what are the arguements on each side?
IronBrendan
09-28-2008, 01:35 PM
"Spilling" usually refers to holding subcutaneous water due to too much carbs or too much water (usually the former). You don't have to be dry to spill over.

Doing a couple dry runs is definitely a good idea.

The safest bet is to use the same carbs you use during you're diet. However, if you plan on using something else, now is the time to try it.

www.ironbrendan.com
FATHER FLEX
09-28-2008, 04:01 PM
From my experience this is why it pays off to start filling out a few days out. Because you can monitor yourself throughout the week. You can pay attention to your body and monitor it this way, but my whole prep was set up so it could work this way.
AustrianOakJr
09-28-2008, 05:00 PM
So the spilling is a blurring of definition, correct? Am I lean enough at this point to notice spillage? Or do I need to lose a couple digits to take notice?

http://i247.photobucket.com/albums/gg123/AustrianOakJr/sundaybest031Small.jpg

http://i247.photobucket.com/albums/gg123/AustrianOakJr/sundaybest004Small.jpg

http://i247.photobucket.com/albums/gg123/AustrianOakJr/sundaybest033Small.jpg
FATHER FLEX
09-28-2008, 05:34 PM
Spilling over is when there is more stuff outside the cell than inside. There is a limit, and yes you will loose definition, and not look as sharp. I got to experience this first hand the day after my show when I would splurge a little bit. During the first 1-2 cheat meals I was veiny tight, and seperated, but a few burritos later my muscles had their fill of glycogen. :D

Now of course the leaner you are the harder it is to spill over, and in your case you still can loose plenty. IMHO.
AustrianOakJr
09-28-2008, 07:25 PM
Spilling over is when there is more stuff outside the cell than inside. There is a limit, and yes you will loose definition, and not look as sharp. I got to experience this first hand the day after my show when I would splurge a little bit. During the first 1-2 cheat meals I was veiny tight, and seperated, but a few burritos later my muscles had their fill of glycogen. :D

Now of course the leaner you are the harder it is to spill over, and in your case you still can loose plenty. IMHO.


Gotcha. So....taking a look at my pics.....im hoping to lose another 5-6 lbs of fat.....but, would you say that I am holding a lot of water right now? Would "drying out" make a big difference in my physique?

I guess what im trying to figure out is whether it is worth it to play games with a carb deplete/load and sodium/water tricks or should I be more focused on cutting the fat that last week?
FATHER FLEX
09-28-2008, 07:41 PM
If you don't got lines in your ass, you got fat to loose. That simple. :)
liftjunkie06
09-28-2008, 07:54 PM
Gotcha. So....taking a look at my pics.....im hoping to lose another 5-6 lbs of fat.....but, would you say that I am holding a lot of water right now? Would "drying out" make a big difference in my physique?

I guess what im trying to figure out is whether it is worth it to play games with a carb deplete/load and sodium/water tricks or should I be more focused on cutting the fat that last week?

I'd say no to the manipulation stuff, it's spotty at best. You just have to bust it until about 1 week out and then do as Flex says and slowly up your calories to start filling out. Many reduce water but few cut it out completely. Maybe just sips after 6:00 pm or whatever. But, if you're lean enough you really don't need to do anything but keep it up and walk on stage. Few people are this prepared. You've done well this far, especially for a first show.
AustrianOakJr
09-28-2008, 08:00 PM
I'd say no to the manipulation stuff, it's spotty at best. You just have to bust it until about 1 week out and then do as Flex says and slowly up your calories to start filling out. Many reduce water but few cut it out completely. Maybe just sips after 6:00 pm or whatever. But, if you're lean enough you really don't need to do anything but keep it up and walk on stage. Few people are this prepared. You've done well this far, especially for a first show.

Got it. So, same protocol for final week?.......keep the cardio cranking, carbs cycling, and water flowing. Just plan for a nice increase in carbs towards the end of the week.
kimm4
09-28-2008, 08:01 PM
Your main focus needs to be getting as lean as you can, because you have more bodyfat to lose. When it comes to peak week it should be simple and you shouldn't have to make any drastic changes...for the people that do...this is where all the problems happen. The biggest mistake cutting water and messing with sodium...big mistake!

Check out Layne's Norton's articles on peak week. He has it down to a science and yes it does work!!

Good luck!
AustrianOakJr
09-29-2008, 04:36 AM
Check out Layne's Norton's articles on peak week. He has it down to a science and yes it does work!!

Good luck!
This is the protocol I was planning on following. The article talks about sodium manipulation. Should I discard those instructions and not worry about sodium?
IronBrendan
09-29-2008, 03:53 PM
If you have less than 6 weeks I'd say don't even worry about sodium/water/carb manipulations.

www.ironbrendan.com
Cape1
10-01-2008, 02:17 AM
If you don't got lines in your ass, you got fat to loose. That simple. :)

Hard Core FFlex!!! But, the truth hurts and you're right. I'll be looking at my own ass from now on instead of my accumeasure calipers! I had no lines last time out. I'm dissapointed!
FATHER FLEX
10-01-2008, 09:07 AM
Hard Core FFlex!!! But, the truth hurts and you're right. I'll be looking at my own ass from now on instead of my accumeasure calipers! I had no lines last time out. I'm dissapointed!

That simple, at that point try to even spill over. I almost dare ya!

The day after my second show this year, after all the carbing up the week prior, and the many trips to Jack in the Box, not until Sunday evening did I finally start to smooth out a bit.

You get yourself in great shape a few weeks out, everything is so much smoother. Basically what a peak should do is bring you from 95% ready to as close to 100% as possible. :)