Final Week Prep Schedule, critique

[smashweights]

Show is the ONBF Mr. Natural Ohio on Sept. 30th. Here's how it's going down. I've been on about 100g carbs per day this week, down from about 150g up until then (not counting refeeds on leg day).

Tanning
Starting my fake 'n bake saturday. One coat of Jan Tana show tan every night. Day of the show, Contest Tan and Muscle Juice posing oil.

Glycogen Depletion
Tomorrow starts my gradual glycogen depletion. I'll be following the plan laid out by Layne of 1.5g of carbs per pound of bodyweight sunday and tapering that off down to about .8g/lb. by thursday. Friday will be a 30g of carb breakfast then no carbs until 4pm, at which point I'll switch gears to 40g of carbs every 2 hours til bedtime. I WILL NOT be crap loading at all. ALL carbs will be from either oatmeal/grapefruit combo or sweet potato/grapefruit combo. However, I will be eating carbs and fats the day of the show, primarily almond butter as that seems to do quite a bit for my vascularity. So no cheesecake and no snickers. I may take a banana along though for some carbs and potassium.

Monday and Tuesday will be glycogen depletion workouts. 15-20 reps, not to failure, light weight. Monday will be a lower body split, tuesday will be an upper split. No weight training after Tuesday. No cardio after Wednesday. Posing practice everyday up until contest for half an hour.


Sodium/Water Manipulation
Tuesday I will begin rolling back my sodium intake. I'll salt one meal less then and go one additional unsalted meal each day til Friday, which will be no intentional salting. I'll also be taking one 99mg potassium tablet with every meal. Water intake will be similar. Sunday will be I guess "water loading" and drinking 2 gallons, about double my norm. And taper off 1/2 gallon per day starting wednesday (so 1.5 gallons wed) until friday is < 1/2 gallon, though not totally water-free. Show day water intake will be limited to just what I need to get down some supplements and keep my mouth dry. I'm so effing sick of salt...


Contest Day Food
Drop a big deuce first thing in the morning.

Weigh-In is 9am-11am. I'll be there as early as possible so I have minimal food weight (i'm still a bit nervous about making weight, can you tell?). Probably just half a serving of Substance WPI and grapefruit for breakfast. This will depend, of course, on how close to 154.25 I am in the morning. More carbs if I have a few pounds of room. Next to nothing if I'm borderline.

After weigh ins:
Sweet potato and grapefruit every 1.5 hours

My 1.5 hours out meal will be:
1 cup brown rice and salsa, lightly salted
1 grapefruit
3 tbsp. almond butter, salted
1 scoop GlycerGrow

Pump up supps will be about 45 minutes before showtime:
4g AAKG
3g CM
1 scoop GlycerGrow (GMS, Taurine, Sodium, Potassium)
1 scoop Clout (i believe this will be very beneficial showday because of the phosphates, magnesium, creatine, sodium, and potassium)

About 10-15 minutes before showtime:
3 scoops Xtend (BCAAs, Glutamine, Citrulline) as it gives me MAD vascularity, 1 scoop GlycerGrow, 1 tsp. sugar

All of these in minimal dissolving water taken shot style with the exception of the 10-15 minute batch, which might get a cup of water so I can sip a bit easier. One potassium tablet and calcium with each meal to help combat cramping.

Phew! That was a lot! Please critique anyone!

[smashweights]

no thoughts eh?

[joshdickinson]

personally, I don't think natty athletes need to (or should) carb deplete. If you are only eating on avg 100-150g a day now as it is, that's low enough

[jaim91]

You look unbelievable! You have since you first posted your pics. You're going to do really well my friend!

At 5 days out, you've done all you can do. Just go with it.

GOOD LUCK!!! Let us know how it goes, and post tons of pics!

[SDFlip]

how were your results with this strategy?

[smashweights]

Originally Posted by SDFlip

how were your results with this strategy?

Contest went well. Though vascularity was not what I had hoped for and not nearly what i've seen in some of my pictures. Biggest issue was cramping. My first division of prejudging my quads were completely unflexable without massive cramps to the point that I could barely keep my composure. Between prejudging and evening show, I drank a decent amount of water and had no problems. Lesson learned, more water.

[-KTA-]

congrats on the show, (thread was awhile ago looks like).

I went to watch an ONBF show in the spring of 07. It was the best show ever because some middle weight kid was screaming "SAAAAAAAAHHHH" like an absolute mad man all SHOW while on stage. Hitting MM's and almost puking from up-rooting that roar from his gut.

IT WAS HILARIOUS. I need to check them out again. Smaller show but always has some DICED competitors.