What technique worked best for YOU (contest prep)?

[Trillios]

I've been reading different logs and came across a ton of strategies used by many competitors on this website. What do you feel over the years worked BEST for YOUR body?

higher or lower than maintenance cals? (This is aside from cals in vs cals out deficit...I've seen logs so far with low cals for the big guys.)

Lowering or raising carbs?
Lowering or raising fats?

The BIG cardio question...more or less or at what intensity and for what reasons?

1g/lb of protein or MORE (seen some ridiculous amounts and would like to hear from you as to WHY you felt/saw it benefited you)?

What changes did you notice when transitioning from one strategy to the next?

I'm asking this for the sake of us "prepping" for a contest prep (sounds funny but true). Any extra input aside from above answered would benefit us all. Thanks.

[zcholla]

Hey dont worry about it being a silly question you are doing this the right way. Go into your prep knowing exactly what your plan is, dont try and figure it all out the day you start.

With that being said I follow a Low-fat, high protein, carb cycling diet. Keep it clean, your body will appreciate it. I do not do cardio AT ALL until I have to. It is better to keep it out until it is needed than throw it in when its not nescessary because towards the end of your diet you will want a way to burn off those calories after your body has adjusted. Do not RELY on your scale, only use it as a tool. You need to be taking pics at minimum every 2 weeks to monitor your progress. LAST BUT THE MOST IMPORTANT--CONSISTENCY AND DISCIPLINE. If you are cheating or skipping workouts you are only hurting yourself. This snt a team sport so when you stand on stage the only person who gets credit, good or bad is YOURSELF.


Protein
1.75g pro/lb Bodyweight

Carb
High-300, Med-175, Low-100
a typical weekly diet will be 2-high 3-med 2-low possibly: H-M-M-L-H-M-L
High= legs and back day, Med= chest/arms days, Low= Off/arms days
Fat-less than 50g

Note: you will have to eventually drop these numbers some towards the last 6-8 weeks of your cut to keep the wight coming off. Be ready to adjust your diet when its necessary

[magrant44]

The BIG cardio question...more or less or at what intensity and for what reasons?




I do not do cardio AT ALL until I have to. It is better to keep it out until it is needed than throw it in when it’s not necessary because towards the end of your diet you will want a way to burn off those calories after your body has adjusted.


I have not been into bodybuilding for long, but I managed my weight, for national level wrestling purposes, for about 10 years. As zcholla said, "I" do not do cardio at all, I really feel, just like anything else, it is personal. Where one person might do no cardio and come in with 3 percent BF from just dieting, other people must have some type of cardio. I can say personally without at least 30 minutes a day, 5 days a week, there is no way I can come in shredded and still be able to work 9 hour days. Not to say I will be shredded for my first BBing comp and not to say I know what I am talking about when it comes to BBing. I am basing this more off of previous goals as a competitive athlete. So please zcholla do not think I am trying to go against what you posted.

Also, how far out are you from your competition, what’s your current BF and what are your goals? This would have a very big impact on any real knowledgeable answer.

[zcholla]

So please zcholla do not think I am trying to go against what you posted.


No i understand your point on cardio , mainly my statement was I do not use it until it is needed and it usually is. By the end of my prep im doing 5 days a week. I just try not to do it, mainly because i hate it, as long as the diet is working I will let it run its course and try and sustain my metabolism as long as possible.