Competition Prep

[Bardock]

Hey there,
thought id post in this section because you fellas would know best. I train at the gym with 3 mates, of course not all at once, we all have different training splits and diff excercises work best for each of us. Well one who was always training for competition before hurting himself stated he is renewing his routine and will compete in May 2004 in the ANB, the second said he will compete too and coaxed me into it as well, along with the third mate. I do a 6 day split, chest monday, back tues, bis and tris wed, shoulders thurs, legs fri, and forearms and calves saturday, doing about 4-5 excercises per body part at 4 sets each and keep training to about an hour. Over the past two years ive made gains ive been exceptionally proud of, going from 64.4kgs May 02 to 90.3kgs July 03. However, some of this gain has manifested itself as fat, i cant see my abs very well ;) and can grab a roll flesh on my stomach. This never was a concern to me before, but now that we have a competition to prep for i am trying to lose some of this fat whilst gain muscle at the same time, just so that it will be easier come cutting time. My diet a day is 6 weetbix (cereal), 4 litres of milk, half a kilo of kangaroo meat, 4 cups of steamed vegies, 100g of licorice (taking throughout the day with creatine), and im cycling creatine. I have sat down to work out exactly what im eating and it comes to this: 267.2g of protein a day, 395.3g of carbs, 8.9g of fat (unsat and sat), and 2788 calories. I used to eat heaps more, especially bread, at least half a loaf each day. I had cut alot of food out and began losing fat, whilst maintaining weight around the 88kg mark. I did this in july as soon as i learnt that we will be competing, and for the past two months the above diet is what ive been living on. I think ive reached a stalemate now as the past few weeks i have not lost much noticable fat. I was hoping you guys could critique my diet so that i can lose a bit more fat before cutting time comes, whilst lose minimal muscle. I do not do much cardio by the way, and was going to start up soon, how much cardio do you fellas reccomend to lose fat but not too much muscle? Will it make a difference doing cardio a few times a week? Thanks heaps in advance for any help,
Mick

[Quadz]

Bardock,

Here are my general rules, but not everyone would agree.

If you estimate it would take 15 weeks to prepare than add another 3 to 4 weeks as a buffer just in case you do not lean out as quickly or the leaning process stalls out.

I go from a low intensity cardio and increase to high intensity cardio at 5 to 4 weeks out and then taper back down.

The goal is to be very near contest condition at 3 to 4 weeks out and then begin to back off training and cardio to fill back up flat muscles.

Maintain for the last 3 weeks. With the basal metabolism running high at this point it will burn up a lot of excess calories without much cardio at all and the low intensity cardio is just to keep any excess carbs from metabolizing into fat.

Allow the muscle groups to fill up gradually instead of the age old high carb load tradition that many do. The problem I have found with the old traditional flatten out and load up the night before works sometimes, but sometimes it can smooth you out as well or you may not fill up in time and go on stage flat.

I believe in doing trial runs at 4 to 5 weeks out to find your personal limitations on carb loading/depleting and water intake.

Thats my procedure in a nutshell, but there are many ways to approach the whole process.

I would say that I have a very conservative approach to preparation than many. I find that many take a relaxed approach and don't get lean enough in time and then have to do something drastic in the last week that is more negative to the preparation and the final appearance.

[Bardock]

Thanks you Quadz,
I have written all that info down and will give it a go come time to seriously cut back. I have seen many of your previous posts and they are all tip top, with fantastic info and hints and tips. Its great to have someone on the forum with so much experience in competition training, and who gives great all round advice, thanks mate :)
Mick

[Quadz]

I appreciate being able to share with others for the moment. I just want you and anyone else to know that I do not proclaim my ways are the only way to achieve the goal. There are many ways to approach and to win or accomplish the task. Of the high level competitors that I know and have been involved with none of them have the exact game plan. Each has a little different twist on how they prepare. I hope to never come off as a know it all and that my way is the only way.

There are the basics rules that apply to the majority.

Here is how I rank them in importance for precontest preparation.

1. Diet - I see plenty of overweight people doing cardio everyday without change because they continue to eat junk and drink beer.
2. Cardio - There must be enough intensity to stimulate the metabolism and burn fat stores.
3. Sleep/Rest - This is when you grow and the body repairs itself. It helps keep natural GH up and cortisol levels down.
4. Training - The purpose is to SLIGHTLY damage muscle tissue.

Many people put training first and for off season training is very important because you need to start with size, but once precontest training starts the goal is to maintain size while leaning out. It is tough enough to maintain size while preparing, much less, gain size while preparing.

[Bardock]

Thanks mate, yeah i understand that there are many ways to prepping, "theres more than one way to skin a cat" :D. But ill give your one a go, and if it does well for me too, then hell ill be a happy chappy. If not, customize ;). Yeah i agree about the diet too, i reckon BB is 80% diet. I will have to up my cardio, i do very little of it as is. Thanks again.
Mick

Edit: what would my diet be as is? still a bulking one or now more of a slimming one? I use to eat 1000 more calories a day in the form of bread and cereals, i cut them out in order to drop some BF off so that come contest prep time it shouldnt be as big a job to cut up.

[Quadz]

Since you state that your contest is not until May 2004, I would consider starting cardio sessions 3 days a week. If you can grab a roll on your waist you may want to go ahead and lean out just a little anyway. That way you will not have to go to drastic measures for a whole 15 to 20 weeks and lose a lot of muscle in the process.

Maybe you have read some of the post traded between philcat and myself on his preparation. The are a lot of details on what carbs he is eating.

For off season training the diet would be similar, but you would be able to consume slightly more carbs. A good place to be is between 10 to 13% for off season because your joints will feel better for heavier training. The leaner you get the more your joints are going to hurt and the harder the heavier training becomes.

[Bardock]

Originally posted by Quadz
A good place to be is between 10 to 13% for off season because your joints will feel better for heavier training. The leaner you get the more your joints are going to hurt and the harder the heavier training becomes.

wow thanks quadz, i didnt know that bf can affect how you perform, especially a lean body fat %. I will start up some good quality cardio and see if i can knock back some of this excess carriage. Ill also give you and philcats posts a lookover.
thanks.

[philcat]

Hey Bardock

Just a little bit of help for you. I have gotten all kinds of advice from every "Guru" who suddenly appeared out of the woodwork somewhere and while Quadz gives somewhat contradictory advice to the standard approach to contest prep, I am looking forward to standing on stage for the first time at 39 years of age and in the best shape of my life. So give what Quadz says a shot and see how you go, I am living proof it works!

philcat