5 Weeks Out: Training and New Diet

[Beast]

It's getting close to contest time! Only 5 weeks to go. My plan is to be ready in 4 weeks. Here is my new diet. Thanks to Chris for the input.

[Beast]

I had a VERY LONG weekend. I felt groggy when getting up. While my performance in the gym was good, I was not satisfied.

Monday's Workout

[Harland]

Originally posted by Beast
It's getting close to contest time! Only 5 weeks to go. My plan is to be ready in 4 weeks. Here is my new diet. Thanks to Chris for the input.

damn new diet looks crazy. 750 for a high carb day.
Good luck.

[B-builder]

I have a question, I am folowing a similar split as you.
Have you devided strenght (5 reps?) and hypertrophy work outs?
And how often (if any) do you go to faillure? Beceause I have the habit of doing it to often.
And do you ever get sore? Beceause sometimes my legs are still sore on thursday, what are you suggesting to get rid of that (less volume ?)

[Jcd16]

Originally posted by Beast
It's getting close to contest time! Only 5 weeks to go. My plan is to be ready in 4 weeks. Here is my new diet. Thanks to Chris for the input.

How do i unzip this?

[chuckles_345]

I was just curious what are you still eating at this point? Are there foods you were eating previous that got taken out? Were any added? I see the numbers and it really interests me. I better dig into UD2 before I ask any questions about it. But I was just curious on what you have for new foods or foods taken out. I know you took nat pb out and replaced it with olive oil a week ago. Are there any more changes?

Thanks in advance.

Chuckles

[Beast]

I will post the foods I am eating soon. Basically the same foods.

[chuckles_345]

ok thanks. I'll be looking for it. Also I started reading UD2 today. Thanks for recomending it. It is a great read.

Chuckles

[Pridg01]

Beast, I pmed you a question about the supplement Kreataine Ultra. Please read it.

[Beast]

Here are the foods I will eat. I do not have Wednesday on there or the foods I will eat today as they will vary. I'll post all the carbs I eat today tonight :D

You need win zip to open these. If you do not have it, try a google search for a free trial.

[Beast]

Monday's Clean Cardio
165 lbs. for 15 X 3

Tuesday's Workout
Today I did a back exercise, chest, back, chest, etc. Then Shoulder, trap, shoulder, trap.

LET THE CARB UP BEGIN!!!

[Beast]

Here is what I ate for my HIGH carb day

6/5/04 Carb up

7:30
50 grams dextrose
3 pieces bread
2 rice cakes
1 cup organic flakes
0.5 cups milk

8:30
1 Bagel
1 English muffin
1 Corn Tortilla
3 Fat free cookies

10:30
1 Cup Noodles (dry)~ 3 cups cooked
2 Rice Cakes

1
2 Wheat Tortillas
¼ Cup pizza sauce
30 Tortilla chips
1 Rice Cake

4
0.5 cups noodles dry~ 1.5 cups noodles cooked
3/4 cup tomato sauce
½ Fat Free Pudding
3 fat free cookies

7
0.5 cups noodles dry~ 1.5 cups noodles cooked
3/4 cup tomato sauce
½ Fat Free Pudding
10 Tortilla chips

10
1.5 cups rice
1 wheat tortilla

750 grams of carbs... I don't want to eat another carb...

[mtldrummer67]

its lookin like the eatings gonna have to be more intense than the workout. must be hard to muscle down all those carbs. looks like some solid workouts. good luck with the contest.

[spytech]

haha man, 3000cals in carbs alone - that my kind of diet!

[champs]

y did you split up your workouts into heavy days and higher rep lighter days? is this better? gonna continue with this method?

[Beast]

The lighter days are for glycogen depletion. The heavier days, which are followed by lots of carbs, will be geared towards growth.

I have no desire to eat anymore carbs right now lol.

[spytech]

Derek-

Do you think it is better to eat more carbs on a heavy lifting day, or the day after? (say I usually work towards hypertrophy on mon-tues - would it be best to 'carb up' on tues/wed?)

[Beast]

On the heavy day since Glut-4 transporters will be increased, plus mRNA levels, ribosome activity, and all that good stuff.

[spytech]

so thats a yes to carbing up on the same days as lifting heavy? Thanks :)

[Beast]

Originally posted by Beast
On the heavy day

[spytech]

dur, love it when I misread. Thanks again D :)

[Beast]

Today was one grueling workout. I alternated between quad and hamstring exercises, then rotated between bicep, calf, then tricep exercises. The point of this workout is glycogen depletion. My legs were pumped like never before. I have never felt pain like that experienced when doing 4 sets of single leg extension!
This workout took me about 55-60 minutes.

[Sixpack]

Look good brother I tried the carb cycling thing, my only problem was I lost weight on it, I was trying to bulk on it but hell I could not eat 700 grams of carbs in a day only in 4 meals. ON the high carb day it wants you eating only 4 carb meals, if i could eat 6 high carb meals I could swing it. What is your take on it bro? IN order to reach the 500-700 gram carb mark for me I would have to do it in 6-7 meals
Keep it up
Sixpack

[Beast]

This is UD2 not carb cycling. Different approach. Check out www.bodyrecomposition.com

[Sixpack]

Sounds interesting so do I have to buy the book? Sounds like a type of carb cycling by reducing and up carbs etc and calories etc
Hmm interesting
Sixpack

[chuckles_345]

I just read most of UD2 today and from what I get of it, it is a carb depletion followed by a refeed. Kinda the same concept as a ketogenic diet except not quite as drastic on the low carb days. It is kind of like carb cycling as well but not exactly. It is kind of a mix of the 2 in my opinion. Am I right on that one or did I miss something?

Chuckles

[Beast]

Originally posted by chuckles_345
I just read most of UD2 today and from what I get of it, it is a carb depletion followed by a refeed. Kinda the same concept as a ketogenic diet except not quite as drastic on the low carb days. It is kind of like carb cycling as well but not exactly. It is kind of a mix of the 2 in my opinion. Am I right on that one or did I miss something?

Chuckles

Sounds pretty good to me- Deplete then replenish. I didn't want to get too much into the details because I think it would not be fair to Lyle. I mean, why write the book if someone is just going to tell everyone about it. Since Lyle makes his living off of his work, it wouldn't be right. It is a very good read even if you are not going to follow the diet.

[Beast]

I was wiped out today, I felt very weak. Low carbs are no fun :)
For example, when wraming up for incline DB press, I picked up the 80's and was going to do 1 rep, and it was heavy. I was planning on using the 100's but stuck with the 80's :(

Also, I changed today to a 100 carb day instead of 200. So today's diet will be exactly like Mon/Thur's except for the pre-cardio nutrition part.

Anywho, here is the workout.

[waitlifter82]

Originally posted by Sixpack
Sounds interesting so do I have to buy the book? Sounds like a type of carb cycling by reducing and up carbs etc and calories etc
Hmm interesting
Sixpack

I just bought and read the book... I think it's def. worth the money... very well written. Even if you don't follow the diet exactly, it's still good to "know" what exactly is going on when you manipulate carbs.

[Sixpack]

Derek.,

Just would like to say u do alot for the people around here, I don;t post much here but I think your work ethic is unreal and I keep tabs on it you remind me alot of myself as far as work ethic . Its important that you stay on here and avoid all the 17 year old kids. Keep it up bro and stay positive
Sixpack

[Beast]

Sat and Sun Up hill sprints (10 sec)
10 sprints Sat
10 sprints Sun

These are probably one of the hardest forms of HIIT you can do. I wanted to start doing these two weeks ago, but it has been raining nonstop. I said I was going to do these this week no matter what. I was dry on Sat, but damp on Sun.

I weighed and took measurements today before the cardio session

Weight: 186 (Down from 189.5 last week)
Waist: 31 (Down from 31 3/8 last week)

[Sixpack]

How long and steep is the hill bro , I always did this in the offeseason for football in college , ya they kick your ass lol
Sixpack

[waitlifter82]

Originally posted by Beast

Weight: 186 (Down from 189.5 last week)


3.5 lbs in one week is a little much isn't it?? Are you worried about losing too much muscle mass??

[Beast]

No, I am purposefully depleting my glycogen levels. Glycogen holds water, the the decrease in weight is mostly glycogen + water. From my measurements, I lose about a solid pound of fat and 2.5 pounds of lean mass. The lean mass that I loss is the glycogen + water. I'll weigh myself after my high carb day for you :D

[Gr8Ape]

you do 4 sets for biceps and tris but how many times each week?
its jsut weird to me because i dot a little more sets for arms

[Beast]

Twice a week.

[N10CT]

Derek,

Just a quick Q about measuring dextrose. Your food intake says each tbsp is 10g. Is this a standard 20ml tbsp, like used for cooking measures or something else?