The Final Week Plan!

[Beast]

Here's the plan:
Monday
Protein- 300 grams
Carbs- 300 grams
Fat- 50 grams
Water- 2 gallons
Sodium- 3 grams
Workout: Legs + 5 uphill sprints AM/ 20 minute moderate intensity cardio PM

Tuesday
Protein- 300 grams
Carbs- 250 grams
Fat- 50 grams
Water- 2 gallons
Sodium- 3 grams
Workout: Chest+Shoulders+Tris AM/ 20 minute moderate intensity cardio PM

Wednesday
Protein- 300 grams
Carbs- 250 grams
Fat- 50 grams
Water- 2 gallons
Sodium- 2.5 grams
Workout: Back+Traps+Bis AM/ 15 minute moderate intensity cardio + 5 uphill sprints PM

Thursday
Protein- 300 grams
Carbs- 225 grams
Fat- 50 grams
Water- 2 gallons
Sodium- 2.5 grams
Workout: Upper Body Circuit AM/ 15 minute moderate intensity cardio PM

Friday
Protein- 300 grams
Carbs- 200 grams
Fat- 50 grams
Water- 1.5 gallons
Sodium- 2 grams
Workout: 15 minute moderate intensity cardio AM/Upper Body Circuit PM

Carbs will be:
Rice
Rice Cakes
Sweet Potatoes
Dextrose

Protein:
Chicken
Egg Whites

Fats:
Olive Oil
Flax Seed Oil
Fish Oil
Peanut Butter

[sword chucks]

Saturday and Sunday will be the carb up I guess?

Good luck!

[Beast]

Friday night and Saturday morning are the carb up.

[sword chucks]

That doesn't seem like a very long carb-up- I read that Abdominator was gonna carb up for like a week :eek: but you know what works best for yourself.

Carry on!

[Beast]

Originally posted by sword chucks
That doesn't seem like a very long carb-up- I read that Abdominator was gonna carb up for like a week :eek: but you know what works best for yourself.

Carry on!

Different bodytypes. Skip is naturally skinny and has a faster metabolism.

[sword chucks]

Originally posted by Beast
Different bodytypes. Skip is naturally skinny and has a faster metabolism.

Yup :D

[MynameisMike]

Hey derek,
jw but do I need to purchase tickets or anything. My dad used to go to competitions at the redford and he said they were always packed. Thanks ttyl
-Mike

[Jay]

Originally posted by Beast
Different bodytypes. Skip is naturally skinny and has a faster metabolism.


Derek you looked skinny of that pic of you when you were 15 so don't you also have a natural skinny phsique?

[the_destroyer55]

Hey Beast, just in case I don;t chime in again. Good luck with your contest, it has been my privilege to read up in this forum.

[str8flexed]

Originally posted by Jay
Derek you looked skinny of that pic of you when you were 15 so don't you also have a natural skinny phsique?

Carb ups that last longer than 36 hours typically do NOT work very well as the body will only super compensate for depleted glycogen levels for a short period of time, after which glucose will be released back out of the cell and along with it, water, thus causing one to look smooth.
-Layne

[Beast]

Originally posted by str8flexed
Carb ups that last longer than 36 hours typically do NOT work very well as the body will only super compensate for depleted glycogen levels for a short period of time, after which glucose will be released back out of the cell and along with it, water, thus causing one to look smooth.
-Layne

Big bump to this. Layne helped me with this setup. If you look at the pics of me after my Carb-up days, which lasted over 24 hours, you'll see that I looked smooth and was holding a lot of water. There is a fine line between not enough carbs, enough carbs, and too many.

[meathead198]

Would it not be a good idea to lower carbs even more on thursday, and maybe have no carbs until the carbup on saturday?

[str8flexed]

Originally posted by meathead198
Would it not be a good idea to lower carbs even more on thursday, and maybe have no carbs until the carbup on saturday?

it's never a good idea to be too drastic one way or another with your carb up or your depletion

[The Apocalypse]

Originally posted by str8flexed
it's never a good idea to be too drastic one way or another with your carb up or your depletion

Yeah I always thought that keeping things kind of simple might work just as well as some of the drastic things that a lot of guys do in preparing for competition(not saying that Derek's contest prep was/is nothing short of amazing).

[Beast]

Yeah you'll always see people who completely drop their sodium or water and end up looking like crap. The body wasn't like giant changes and doesn't immediately adapt to them.

[pwrfuel1]

when you say carb-up.. how many carbs do you take saturrday before the show.. do you take water tabs to deplete water right before the show?

[Beast]

I'll post my carb-up stuff soon. No water tabs or duiretics.

[str8flexed]

Originally posted by Beast
I'll post my carb-up stuff soon. No water tabs or duiretics.

you are going to love this derek, I can't wait to see how you look afterwards, I know it was night and day for me

[Beast]

Right now, I can tell I am just holding some water. So I am ready right now, all I have to do is follow the plan.

[str8flexed]

Originally posted by Beast
Right now, I can tell I am just holding some water. So I am ready right now, all I have to do is follow the plan.

Yea you should be looking a little soft right now and flatten out as the week progresses

[pwrfuel1]

the last week is a slow decline in carb depletion, what about 2 weeks out. What did your diet consist of?

[Sp1ke]

DO you still workout the final week? I would think not because then your muscles would get softer as they do right after workout

[str8flexed]

Originally posted by Sp1ke
DO you still workout the final week? I would think not because then your muscles would get softer as they do right after workout

you definately want to workout the final week, working out increases glucose retention within the muscle cell... thus holding more water inside the muscle cell. If you stop working out then this glucose returns back to the extracellular space... and the water follows and you look flat and bloated.

-Layne