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Hi BB! :-)
I am competing for the first time, however I have done a contest prep dehydration before (for a photo shoot thing).
This is essentially what I did last time, however since I have more on the line this time I want to make sure it's just PERFECT.
I would love to have any constructive criticism and advice, please. Thank you!
For current pics, I've also attached another image so you can see where I am as far as leanness and muscularity.
I am going to be completely honest. If I were ever to get a training plan that used the word 'starvation', I would quickly walk away.
I can't get past that to even think about the 'dehydration' you asked about.
[QUOTE=alphamuse;1032139183]I am going to be completely honest. If I were ever to get a training plan that used the word 'starvation', I would quickly walk away.
I can't get past that to even think about the 'dehydration' you asked about.[/QUOTE]
Thanks for your honesty, however I do not intend to starve myself. This is a plan that I made and those are my notes to myself - When I say starvation I just mean that I will only be eating chicken/tilapia and no carbs including veggies.
Now can you critique it?
[QUOTE=Mijass2001;1032141723]Thanks for your honesty, however I do not intend to starve myself. This is a plan that I made and those are my notes to myself - When I say starvation I just mean that I will only be eating chicken/tilapia and no carbs including veggies.
Now can you critique it?[/QUOTE]
Glad to hear that a coach didn't write that. :) But you mean you won't even eat vegetables? In my case, my carbs were super low in the last week but I needed some in order to function. I still had oatmeal/rice and lots of broccoli, cucumber, green salad. That worked for me.
As for water, I was drinking about 2 gallons per day like you. I tapered down a couple days out and didn't drink any the day before. Now, I don't know if that is a norm. For my first show I needed to get a little more off than others I think. Also, I had a bit of a blip a couple weeks before that set me back a bit.
I do know that up here in Vancouver, bikini girls (the division I did) don't need to be super dehydrated as the judges are looking for a healthy toned body that is still soft. What I mean is that they don't want the cuts and such that is looked for in Figure. I didn't look or feel depleted like my friend was who did Figure. Not sure what the judges look for down in San Diego.
I am by no means an expert on this at all. I just wanted to add a little support for your first comp. I know the feeling of not quite being sure of yourself.
Good luck!
Looks good to me. Only thing is I'd personally cut carbs for 3 day instead of 2 to fully remove glycogen. Switch white wine for red and have a glass night before with creating esther and glycerol.
You didn't put anything down about your sodium intake. If you know how I'd suggest loading and tapering your sodium intake also to come in as tight as possible.
I did those couple things and it worked for me in my physique comp. you should still look fresh and healthy due to not having excessively low bodyfat. Good luck.
Read layne Norton's Peak week, you are doing everything he says not to.
[QUOTE=Nauz;1032390713]Read layne Norton's Peak week, you are doing everything he says not to.[/QUOTE]
^^ this is a good suggestion. Watch Layne's vid and see what you can take away from it. There are tons of ways to do this, and obviously different things are going to work for different people. But this plan looks a little scary to me. I've competed quite a few times and have prepped ppl for the stage, and this is not an extremely healthy approach. I've never personally depleted carbs, sodium, or water, and have always been tight on stage. Same for girls that I've prepped. I drink a full gallon of water on show day. Just watch Layne's vid for a different perspective. Good luck!
[QUOTE=Nauz;1032390713]Read layne Norton's Peak week, you are doing everything he says not to.[/QUOTE]
[QUOTE=EPolis13;1032441913]^^ this is a good suggestion. Watch Layne's vid and see what you can take away from it. There are tons of ways to do this, and obviously different things are going to work for different people. But this plan looks a little scary to me. I've competed quite a few times and have prepped ppl for the stage, and this is not an extremely healthy approach. I've never personally depleted carbs, sodium, or water, and have always been tight on stage. Same for girls that I've prepped. I drink a full gallon of water on show day. Just watch Layne's vid for a different perspective. Good luck![/QUOTE]
I absolutely agree with both of the above.^^
Peak week should never be anything drastic. A bit of carb/sodium manipulation and you should never cut water. Cutting water causes the body to retain water.
Here's Layne's article, which should be very helpful to you.
[url]http://www.bodybuilding.com/fun/layne36.htm[/url]
Am i the only one here that is wowed? i think OP has done an amazing job !
[QUOTE=alphamuse;1032156883]Glad to hear that a coach didn't write that. :) But you mean you won't even eat vegetables? In my case, my carbs were super low in the last week but I needed some in order to function. I still had oatmeal/rice and lots of broccoli, cucumber, green salad. That worked for me.
As for water, I was drinking about 2 gallons per day like you. I tapered down a couple days out and didn't drink any the day before. Now, I don't know if that is a norm. For my first show I needed to get a little more off than others I think. Also, I had a bit of a blip a couple weeks before that set me back a bit.
I do know that up here in Vancouver, bikini girls (the division I did) don't need to be super dehydrated as the judges are looking for a healthy toned body that is still soft. What I mean is that they don't want the cuts and such that is looked for in Figure. I didn't look or feel depleted like my friend was who did Figure. Not sure what the judges look for down in San Diego.
I am by no means an expert on this at all. I just wanted to add a little support for your first comp. I know the feeling of not quite being sure of yourself.
Good luck![/QUOTE]
Thanks for the detailed response :-) and sorry it took me so long to get back to you. I don't actually have a coach so I am doing all of this myself with help from a few people. I don't plan to have any veggies those two days, no.... :P
[QUOTE=MegaLex88;1032218093]Looks good to me. Only thing is I'd personally cut carbs for 3 day instead of 2 to fully remove glycogen. Switch white wine for red and have a glass night before with creating esther and glycerol.
You didn't put anything down about your sodium intake. If you know how I'd suggest loading and tapering your sodium intake also to come in as tight as possible.
I did those couple things and it worked for me in my physique comp. you should still look fresh and healthy due to not having excessively low bodyfat. Good luck.[/QUOTE]
Thanks for the response, great tips...
I am pretty much cutting sodium now (no added sodium, only what's in the chicken and whole food naturally). And I'll take note of the 3 day instead of 2, good call.
I am pleased with my transformation, however there is this damn pooch in my lower stomach I still want gone!
[QUOTE=kimm4;1032570043]I absolutely agree with both of the above.^^
Peak week should never be anything drastic. A bit of carb/sodium manipulation and you should never cut water. Cutting water causes the body to retain water.
Here's Layne's article, which should be very helpful to you.
[url]http://www.bodybuilding.com/fun/layne36.htm[/url][/QUOTE]
In response to both you and EPolis - I appreciate the advice... it seems as though there are two totally different approaches to this or BB in general. Some do the healthy/natural way and others go drastic....
I've done this dehydration before and was pleased with how I looked, I'll attach pic. But I will watch his video, thanks :-)!!
how long did you give your self for prep and what was your overal diet and cardio like? I will be honest that is a LONG time to be on a diretic. I would avoid them like the plague pleriod. I would only tell any one to take one if they need to make weight and are off by a few lbs, but if your relying on that to get you down you really need to check your overal diet and cardio. Your photoshoot pics look GREAT and your getting great results, but I feel with a better plan you can do much better things. Not taking away from any thing you have done, because you look outstanding, but i dont think your meeting your full potential.
San Diego huh... Whats a good gym down there... I have to go to san diego mar 9-11 for reserve stuff and dont want to mess up my contest prep. I really didnt like the base gym when I was there....
[QUOTE=mustangjay559;1032719703]how long did you give your self for prep and what was your overal diet and cardio like? I will be honest that is a LONG time to be on a diretic. I would avoid them like the plague pleriod. I would only tell any one to take one if they need to make weight and are off by a few lbs, but if your relying on that to get you down you really need to check your overal diet and cardio. Your photoshoot pics look GREAT and your getting great results, but I feel with a better plan you can do much better things. Not taking away from any thing you have done, because you look outstanding, but i dont think your meeting your full potential.
San Diego huh... Whats a good gym down there... I have to go to san diego mar 9-11 for reserve stuff and dont want to mess up my contest prep. I really didnt like the base gym when I was there....[/QUOTE]
that's funny you say that, I LOVE MCRD's gym and would go there all the time if I could - Otherwise I like 24 hour stadium and Point Loma locations.
My plan I listed is really not set in stone, and I aam a newbie so I am reaching out to others who are more educated than myself to gain some insight. I do cardo 2x a day probably 3 times a week and then the other 4 days I do it every day (whether it's after my weights or a cardio only day).
For cardio I like Crossfit, hiking and Bikram and also use the machines.
This is all a learning experience so I'm sure when I do it again my plan will be refined...
[QUOTE=Mijass2001;1032724303]that's funny you say that, I LOVE MCRD's gym and would go there all the time if I could - Otherwise I like 24 hour stadium and Point Loma locations.
My plan I listed is really not set in stone, and I aam a newbie so I am reaching out to others who are more educated than myself to gain some insight. I do cardo 2x a day probably 3 times a week and then the other 4 days I do it every day (whether it's after my weights or a cardio only day).
For cardio I like Crossfit, hiking and Bikram and also use the machines.
This is all a learning experience so I'm sure when I do it again my plan will be refined...[/QUOTE]
You look great for being new. I guess I am pretty new as well. only been training for just over 2 years now, but have studied allot from shelby starns and john meadows. Both guys have the habit of taking amatures to the pro level. I would like to see what your diet is for the prep and how far out you start your prep. You can pm me the info or my link on face book is in my sig. I will have to check out that gym when im down there, I will be out on cornado with seal team 17 ( not a seal, just part of their reserve unit), if your not to busy maybe you can get me a guest pass at the gym that you mentioned. I know allot of gyms like to charge 10$ for day use.
[QUOTE=mustangjay559;1032728083]You look great for being new. I guess I am pretty new as well. only been training for just over 2 years now, but have studied allot from shelby starns and john meadows. Both guys have the habit of taking amatures to the pro level. I would like to see what your diet is for the prep and how far out you start your prep. You can pm me the info or my link on face book is in my sig. I will have to check out that gym when im down there, I will be out on cornado with seal team 17 ( not a seal, just part of their reserve unit), if your not to busy maybe you can get me a guest pass at the gym that you mentioned. I know allot of gyms like to charge 10$ for day use.[/QUOTE]
You can usually get a free pass from any 24! just ask...
Like my page on ******** and you can see all my meals and training etc
********.com/sandiegomissfit
[QUOTE=Mijass2001;1032709603]I am pleased with my transformation, however there is this damn pooch in my lower stomach I still want gone![/QUOTE]
It's a bodyfat issue and there are no fancy tricks to get rid of it. It comes down to a proper calorie deficit and giving yourself enough time prep wise to lean out properly. If you do any more shows in the future, you'll need to diet longer to bring a tighter package. Understand that prepping for a photo shoot and prepping for the stage aren't even in the same ballpark. This is your first show and you're doing it alone, so just have fun with it and use it for experience.
You should not be cutting sodium at this point, because it's needed for proper electrolyte balance. As long as you're staying hydrated you're constantly flushing your system.