My comprehensive pre contest article

[smallguyjoe]

Hey Layne,

A few questions regarding tanning...

1. Do you still recommend starting at 7 days out? So, my show is next Sat and I was going to do my 1st coat of pro tan tomorrow (Sat).

2. I bought 2 bottles of Pro Tan, partly b/c I didn't know which Pro Tan to buy. Anyway, both bottles are 8.5 oz. One is Competition Color and the other is Sunless Tanner or whatever by Pro Tan - also 8.5 oz. Here's my question: Should I apply the Competition Color 1st each day starting Sat and then in the week leading up to the show if I run out just use the Sunless Tanning one (Dream Tan on show day)?


THANKS, man!

[smallguyjoe]

Originally Posted by smallguyjoe

Hey Layne,

A few questions regarding tanning...

1. Do you still recommend starting at 7 days out? So, my show is next Sat and I was going to do my 1st coat of pro tan tomorrow (Sat).

2. I bought 2 bottles of Pro Tan, partly b/c I didn't know which Pro Tan to buy. Anyway, both bottles are 8.5 oz. One is Competition Color and the other is Sunless Tanner or whatever by Pro Tan - also 8.5 oz. Here's my question: Should I apply the Competition Color 1st each day starting Sat and then in the week leading up to the show if I run out just use the Sunless Tanning one (Dream Tan on show day)?


THANKS, man!

Nevermind... I went with the advice you laid out in your article - started Saturday night w/ the Competition Color. So far so good

[Cronos1247]

Layne, I know you had said you wrote the article 4 years ago so a lot of your views had changed. Also after watching the DVD i saw you only slightly increase protein but mainly just drop carb intake when cutting, though I'm not sure if dieting strategies change for pre-contest as opposed to a standard cut.

Would you still recommend using the intra workout whey/dextrose (or carb) mix? I'm a proponent of Xtend and generally take 4 scoops intra. To avoid looking retarded and walking around with two separate water bottles, which should I go with lol?

My protein intake is targeted at 321g following the pre-contest dieting article, assuming I didn't have the intra beverage should I just spread the protein / carb I was having throughout the day?

[xtralean]

Originally Posted by Cronos1247

Layne, I know you had said you wrote the article 4 years ago so a lot of your views had changed. Also after watching the DVD i saw you only slightly increase protein but mainly just drop carb intake when cutting, though I'm not sure if dieting strategies change for pre-contest as opposed to a standard cut.

Would you still recommend using the intra workout whey/dextrose (or carb) mix? I'm a proponent of Xtend and generally take 4 scoops intra. To avoid looking retarded and walking around with two separate water bottles, which should I go with lol?

My protein intake is targeted at 321g following the pre-contest dieting article, assuming I didn't have the intra beverage should I just spread the protein / carb I was having throughout the day?

In Laynes FAQ (pre and post workout nutrition) I think he answers this question:

On during workout shakes:



Q:Are you still using a during workout shake of dextrose and BCAAs?

A:na, I usually just do a post workout shake w/ BCAAs & dex/waxymaize


Q:At one point you were, correct? Any particular reason you stopped?

A:yes I was. just found that if my preworkout & post workout nutrition were on point I really didn't need it

[Cronos1247]

Originally Posted by xtralean

In Laynes FAQ (pre and post workout nutrition) I think he answers this question:

On during workout shakes:



Q:Are you still using a during workout shake of dextrose and BCAAs?

A:na, I usually just do a post workout shake w/ BCAAs & dex/waxymaize


Q:At one point you were, correct? Any particular reason you stopped?

A:yes I was. just found that if my preworkout & post workout nutrition were on point I really didn't need it

Thank you Xtra, didn't see that!

[xtralean]

Originally Posted by Cronos1247

Thank you Xtra, didn't see that!

No probs, theres alot more questions over at simply shredded website. or just google layne norton faq I think its 3rd or 4th hit down... Lots of questions about diff subjects

[nocnoc123]

Originally Posted by SupremeDan

exelent read man...congrats for the article.....!!!

i am planning on competing in august and i will take this article high in considaration.....

hehehehe the only thing is that you don´t take drugs into considaration in this article......and i will be for sure using TEST, T3, CLEN as base of my pre contest..........probably the wole diet comcept would be totally different

dear,
Once i start using clen. i have very strong cramps.
Any advice from ur side.

Habib

[nocnoc123]

dear,
Once i start using clen. i have very strong cramps.
Any advice from ur side.

Habib

[Matheoperez]

Was browsing your article, good stuff Layne, VERY good for people looking to try and set them selfs up for success in thier 1st show!

[DanTheManB]

Mr. Layne,

I know I irk you cause I play around a lot BUT regarding water manipulation...

Your stance is that as long as one is lean enough playing with water isn't necessary and you aren't fooling your body etc.

BUT if one starts carbing up say 3 days out as well as starting a water pill at the same time how could that NOT benefit a competitor? I mean the water pill will deplete the muscle stores a little but if you're carbing up it shouldn't have that much of an effect should it? I'm not saying not drink water either. More like gulps rather than sips to help transport the nutrients?

Am I just waaaaayyy off here? As long as the carb load is handled properly it seems some diuretics (nothing way over the top..maybe even just dandelion root) would help substantially

[str8flexed]

Originally Posted by DanTheManB

Mr. Layne,

I know I irk you cause I play around a lot BUT regarding water manipulation...

Your stance is that as long as one is lean enough playing with water isn't necessary and you aren't fooling your body etc.

BUT if one starts carbing up say 3 days out as well as starting a water pill at the same time how could that NOT benefit a competitor? I mean the water pill will deplete the muscle stores a little but if you're carbing up it shouldn't have that much of an effect should it? I'm not saying not drink water either. More like gulps rather than sips to help transport the nutrients?

Am I just waaaaayyy off here? As long as the carb load is handled properly it seems some diuretics (nothing way over the top..maybe even just dandelion root) would help substantially

Oh you mean calling me a pompous self-promotor who doesn't care about anyone but himself? Oh that was playing? Whatever

As far as your questions goes; it doesn't work because you can't change the ratio of intracellular:extra cellular water

I wrote this on another forum and it should pretty much answer your question I think:
---------------------------------------------------------------------------------
water is held in a constant distribution between intracellular & extracellular space about a 70:30 ratio

this is good.

If you add a diruetic sure you lose some from the extracellular space, but like any chemical system you can't just push the pendulum one way and expect it not to swing back. It will also pull water from inside the cell in order to maintain the proper gradient. If you actually could change this gradient it would cause all kinds of hell. This concentration gradient is crucial for the osmolarity in the cell as well as the correct balance of ions across the cell membrane. So you lose it in the same distribution (70:30) and so all you've done is manage to lose total body water and flatten yourself out. Fantastic. Great job LOL

Anyone who tells you a diuretic will remove water ONLY from the extracellular space and not the intracellular is straight selling you nonesense, or they just don't understand physiology. It's quite simply, it's taught in basic chemistry: Le' Chatelier's Principle which states: "If a chemical system at equilibrium experiences a change in concentration, temperature, volume (ie water volume), or partial pressure, then the equilibrium shifts to counter-act the imposed change."

I know that's not the sexy answer, but it's the TRUTH. Something not many people like hearing these days. Much easier to dream about a magic pill or peaking strategy.

[DanTheManB]

Originally Posted by str8flexed

Oh you mean calling me a pompous self-promotor who doesn't care about anyone but himself? Oh that was playing? Whatever

As far as your questions goes; it doesn't work because you can't change the ratio of intracellular:extra cellular water

I wrote this on another forum and it should pretty much answer your question I think:
---------------------------------------------------------------------------------
water is held in a constant distribution between intracellular & extracellular space about a 70:30 ratio

this is good.

If you add a diruetic sure you lose some from the extracellular space, but like any chemical system you can't just push the pendulum one way and expect it not to swing back. It will also pull water from inside the cell in order to maintain the proper gradient. If you actually could change this gradient it would cause all kinds of hell. This concentration gradient is crucial for the osmolarity in the cell as well as the correct balance of ions across the cell membrane. So you lose it in the same distribution (70:30) and so all you've done is manage to lose total body water and flatten yourself out. Fantastic. Great job LOL

Anyone who tells you a diuretic will remove water ONLY from the extracellular space and not the intracellular is straight selling you nonesense, or they just don't understand physiology. It's quite simply, it's taught in basic chemistry: Le' Chatelier's Principle which states: "If a chemical system at equilibrium experiences a change in concentration, temperature, volume (ie water volume), or partial pressure, then the equilibrium shifts to counter-act the imposed change."

I know that's not the sexy answer, but it's the TRUTH. Something not many people like hearing these days. Much easier to dream about a magic pill or peaking strategy.

entertainment bro

But I'm not suggesting it will ONLY remove water extracellularly ....just wondering if the carb up is big enough AND all the timing is correct you really dont feel it would be of any help?

OR it would only help those who are say 6 % rather than 3 %?

I know there has to be contest winners who have looked full and used diuretics? what did they do differently?

[str8flexed]

many people look good in spite of what they do; not because what they do is optimal, my contention is they would have looked just as good or even better by not taking the diuretic. Again, you can't 'fool' your body regardless of what the 'bros' say.

and if you want to insult me that's fine, but at least have the gall to back it up and just call it what it is. Trying to BS me that you are just doing it 'for entertainment' so you can extract information out of me is pretty cheap.

good luck at your show

[DanTheManB]

Originally Posted by str8flexed

many people look good in spite of what they do; not because what they do is optimal, my contention is they would have looked just as good or even better by not taking the diuretic. Again, you can't 'fool' your body regardless of what the 'bros' say.

and if you want to insult me that's fine, but at least have the gall to back it up and just call it what it is. Trying to BS me that you are just doing it 'for entertainment' so you can extract information out of me is pretty cheap.

good luck at your show

That's kinda what I was thinking.

Lol@extracting info. I never said you don't know your schtuff man. You know it to the minute detail. I was just throwing something at you to see your response. To see if it would differ for some people and not others. I agree that being as lean as possible is the best route HOWEVER I can see myself being wary of drinking water by the gallon show day.

And trust me; the internetz is all about lulz to me. Naylor says you're a great guy. I like to bust anyone's balls that is seemingly all about self promotion.
Besides, what have I ever won/done?
Thanks for your well wishes.

[str8flexed]

sure i'm all about self promotion. because i've never helped anyone for free right?

[DanTheManB]

I could-but won't get into it. Never said u didn't do that brah. How's the pec been?

[Tireman84]

Hey im reading your article and I dont understand where you got the "600 kcal" from in the part...



I recommend that one lose approximately 80% of their weight due to calorie restriction and 20% of their weight due to cardio (someone who is ectomorphic should do less cardio, while someone with an endomorphic build should do more cardio). To lose 1.2 lbs (80%) per week from diet, there must be a 600 kcal per day deficit from diet. To lose the other .3 lbs (20%) per week from cardio, one should perform 3 cardio sessions per week, which burn 350 kcals per session.

[Tireman84]

And how did you get "225g" of carbs?




Whatever calories that have not been allotted to protein and fat intake will make up total daily carbohydrate intake. For our subject in question, this leaves 2400 (1000 + 495) = 905 kcals per day for carbohydrate intake. This equates to 225g of carbohydrates per day.


According to your article I need to eat


550 kcals of fat
1200 kcals of protein
730 kcals of carbs

to equal 2480/kcals per day


how do I convert the kcals of fat, protein, carbs into grams of food?

[Tireman84]

sorry but im trying to use your article





"One should also incorporate re-feeds into their diet plan. Re-feeds help boost a hormone called leptin, which is the mother of all fat burning hormones. As one diets, leptin levels drop in an attempt by the body to spare body fat. Periodic, proper re-feeding can raise leptin levels and help one continue to burn fat an optimum rate.

A person who is lean will need to re-feed more frequently than someone who has a higher body fat percentage. For those who are below 10%, it is probably a wise idea to incorporate re-feeds two times per week. For those people who are in the 10-15% range, re-feeding every 6-12 days will probably be adequate, for those who are above 15%, re-feeding will probably not need to be done more than once every week to two weeks. Obviously as one loses body fat they will need to re-feed more often. "


I grasp from this what a re-feed does and when it should be performed, but physically what is a re-feed? double up on meals?

edit: i missed that you attached a link to read more in depth

sorry if im being annoying but i really want to follow your advice to a T


im amazed that i have to eat 80% of my daily carbs pre,during, and post workout.

[canuckinfuts]

This is a good article. I actually had a re-feed question too. I believe I have already been incorporating this idea via calorie cycling, but you make some key points namely:

-Keep fat as low as possible during re-feed days as high insulin levels will increase dietary fat transport into adipose tissue. In addition dietary fat has little to no impact on leptin levels.

-Reduce protein intake to 1 g/lb bodyweight.

-Consume as little fructose as possible as fructose does not have an impact on leptin levels.

-Increase calories to maintenance level (or above if you are an ectomorph) and increase carbs by at least 50-100% (endo's stay on the low end, while ecto's should stay on the high end) over normal diet levels.

So I'm wondering, if you are limiting your fats, fruits(simple carbs) and protein, where should all those extra calories come from?

Thx!

[mgstrayer]

Originally Posted by phuddup

Hey im reading your article and I dont understand where you got the "600 kcal" from in the part...



I recommend that one lose approximately 80% of their weight due to calorie restriction and 20% of their weight due to cardio (someone who is ectomorphic should do less cardio, while someone with an endomorphic build should do more cardio). To lose 1.2 lbs (80%) per week from diet, there must be a 600 kcal per day deficit from diet. To lose the other .3 lbs (20%) per week from cardio, one should perform 3 cardio sessions per week, which burn 350 kcals per session.

B/c ideally it would take you burning 3500 calories to burn 1 pounds of fat.
7days/week x 600cals/day = 4200 or 1.2lbs

Originally Posted by phuddup

And how did you get "225g" of carbs? 225g/carbs x 4cal/carb = 900 calories for carbs.




Whatever calories that have not been allotted to protein and fat intake will make up total daily carbohydrate intake. For our subject in question, this leaves 2400 (1000 + 495) = 905 kcals per day for carbohydrate intake. This equates to 225g of carbohydrates per day.


According to your article I need to eat


550 kcals of fat
1200 kcals of protein
730 kcals of carbs

to equal 2480/kcals per day


how do I convert the kcals of fat, protein, carbs into grams of food?

550 kcals of fat / 9kcal/fat = 61g of fat
1200 kcals of protein / 4kcal/protein = 300g of protein
730 kcals of carbs / 4kcal/carb = 182.5g of carbs

People just a rant from me, sorry Layne....if he wrote that there are 495cal of fat/day and that would equate to about 55g of fat, then do the math and that gives you about 4cals/g of fat. If yours is different give or take then add it up. Same with all the proteins and carbs.

Good Luck!

[Zenith]

Hey thanks Layne, great artical, picked up a few things i will add to my plan for October like having some sodium with my meal before pumping up for pre-judge. im thinking rice cakes with peanut butter and honey What you recon?

[imranumer]

Really nice topic I has complete guide line not just for pre contest preperation but also have very essential knowledge for body Transform

[yzrider400f]

no one outworkin' layne on these interviews

actually doing a good job with this stuff. cool to see down in vegas doing these vids layne. It's funny that you probably out DL all of these guys

[SouthSH138]

Hey Mr. Norton...again.
I've sent you two pm's and now this within the last two days lol, i understand you're busy so i apologize.

But i was curious, my pre-workout meal and breakfast are the same, im 180lbs and 50% of my carbs/day would come to eating 100g carbs for that meal. Would you say that is too much and i should reduce it?
And, how highly do you regard your in workout shake? I've never tried it and i'm going to give it a shot, but i was going to mix whey with oats instead of dextrin cuzz i dont have any...would you say that is ok?

[simpleguy4]

"So I'm wondering, if you are limiting your fats, fruits(simple carbs) and protein, where should all those extra calories come from?"

Thx![/QUOTE]

The extra calories will come from any carb sources other than fruit,ie: oats, yams, potatoes, brown or white rice, rice cakes, pancakes,etc.

In a nutshell: minimal fat, low protein, high carb for the refeed.

[RichKnapp]

This was a very good thread. I was able to double check my cutting diet with the calculator. I came up all spot on.
Thanks for the post and link to page with article.

As for your extra cals. I eat greenbeans for this. With the bonus of the fiber to keeping me regular. But thats me.
NOT peas or corn, just green beans.

[Will-Persevere]

Originally Posted by str8flexed

sure i'm all about self promotion. because i've never helped anyone for free right?

Sup Layne. Didn't mean to get into this lil' argument but I just wanted to say thanks for all you do for us amatuers. One of the gyms I go to is owned by an IFBB pro who's name I won't mention but his advice only comes at $90.00 per session. If you don't pay, he doesn't even bother to acknowledge your existence. It's the same with another gym I use to go to. Bottom line, thanks bro!