2.5 weeks to my first contest

Vytis · 10-21-2009, 07:12 AM

Hi everyone. After years about thinking about it, I have finally decided to take a stab at competing. This will be my very first contest, and as the weeks (days really) are passing by I am starting to think about how I should set up my "peak week". I have been doing a lot of reading, and have considered all the different peaking strategies. Out of them all, I like the direction that Dr. Joe and Layne take - front loading, not dropping water, or playing around too much with sodium, potassium, etc.

For my entire prep I have been carb cycling and currently this is how my diet looks:

5 low carb days - 75g carb, 210g pro, 32g fat
1 mid carb day - 110g carb, 210g pro, 32g fat
1 high carb day - 200g carb, 210g pro, 32g fat

Knowing this, could you guys help give me some ideas as to how I should diet in the final week? I was thinking that I should take 200g carb on the Sunday prior to the show and taper them down Saturday approaches. On show day I may ramp the carbs back up. Is this a sensible plan? Please help me with some numbers.

Here's an idea of my current condition at 3 weeks out:

Blazed · 10-21-2009, 07:19 AM

You must be starving??? I don't see any high carb days there......

AustrianOakJr · 10-21-2009, 07:39 AM

You look good! What show are you doing?

Carbs do look a bit low......youre medium days are lower than my lowest days. At this point if thats what you have to do to move the fat, then thats what you have to do. I would bring my higher carb days up higher though to keep the metabolism stoked. Bring protein down to 185 and carbs up to around 300-325. Fats are really at a bare minimum right now.[/

Barn01 · 10-21-2009, 07:52 AM

Hey you're in TO! What show are you doing? Coming to Ottawa or doing the IDFA in TO?

I agree there's not a lot of carbs there. I know that my last couple weeks I went low carb but the rest of the time it was always a modest amount.

PM me and I can give you the low down on my peak week.

Vytis · 10-21-2009, 08:29 AM

Quote:

Originally Posted by AustrianOakJr

You look good! What show are you doing?

Carbs do look a bit low......youre medium days are lower than my lowest days. At this point if thats what you have to do to move the fat, then thats what you have to do. I would bring my higher carb days up higher though to keep the metabolism stoked. Bring protein down to 185 and carbs up to around 300-325. Fats are really at a bare minimum right now.[/

Thanks for your insightful comments. Yes, I found that I had to resort to these macros. I will consider your ideas. How about the final week? Any thoughts?

Quote:

Originally Posted by Barn01

Hey you're in TO! What show are you doing? Coming to Ottawa or doing the IDFA in TO?

I agree there's not a lot of carbs there. I know that my last couple weeks I went low carb but the rest of the time it was always a modest amount.

PM me and I can give you the low down on my peak week.

I am doing the IDFA show on the 7th in T.O. I am definitely going to PM you - thanks for the offer.

ironviolin · 10-22-2009, 07:37 PM

Sunday: deplete carbs: half normal (saturday's intake) ex: 200 grams becomes 100grams
high water intake up to twice normal ex: one gallon becomes two
salt still okay...recommend sea salt
Protein : switch half of your protein intake to whey protein to increase bcaa intake

Monday: deplete carbs half of previous days intake ex: 100 becomes 50
all else same

Tuesday: deplete carbs further: half of previous day's intake ex: 50 becomes 25
CUT SODIUM
all else same

Wednesday: Carb load 2/5 to 3 times more carbs than typical dieting intake or Saturday's intake Ex: 200x2.5= 625 grams
200x3=750 grams
A 50/50 mix of high glycemic carbs and low glycemic carbs
Water : normal, previoius intake as on Sunday Ex; l gallon
No training
No sodium

Thursday: Carb load: repeat Wednesday, switch to low glycemic carbs: yams, oats, red potatoes
Water : cut water in half Ex: one gallon becomes 1/2 gallon
No training
No sodium
Use chromium, alpha-lipoic acid, omega 3's and hca

Friday: Carb Load: repeat Thursday, low glycemic carbs
Water: repeat Thursday... may wish to go further for better results
Light training: l set for each body part, 12 to 15 reps: reduce weight by 70 percent
No sodium

Training for sun, mon , tues is total body workout: (takes awhile) best divided into two workouts...

calves abs biceps, triceps, shoulders..any 3 exercises 2 sets per exercise 15 to 20 reps

Chest back quads hams ..any 3 exercises 3 sets per exercise 15 to 20 reps

WEIGHT is 50 percent less than usual training poundages

No cardio...can cause stringiness look and flatness...just watch the diet...

realize that fish and eggs are high sodium...not allowed on no sodium days...stick with chicken..use mustard or horse radish to get it down...

I had a bowl of oatmeal each day...to keep my head screwed on...LOL...enjoy ... any questions let me know...

If you're still not fully loaded fri evening keep loading... also remember the potassium so you don't cramp while flexing...glass of wine (small) night before not a bad idea either...
you'll notice the filling up by evening of second day of loading...you'll feel more coherent also...NO sweets backstage at show... bloat your stomach and then you're in a pickle...i also use waximaize to load... take with you to the show..small amount of water and waxi ... also sweet potato or know this sounds crazy ...baby food jars of yams and oatmeal...works like a charm....if you spill over from too much loading just flex and sweat... you'l lose the water..also a mild water pill is not a bad idea night before if you tend to hold water... taraxatone...etc...check to see if you are allowed...hope this gives you some food for thought...no pun intended...hugs..enjoy and good luck!!!

If you're going cuckoo a light (LIGHT) treadmill walk for 20 min okay on fri... will help with water retention...NO HEAVY LEG TRAINING CLOSE TO SHOW!!!!

ironviolin · 10-22-2009, 07:42 PM

Hey Rob..just remembered that using coco oil...looks like lard at room temp is great for carb depletion energy...you can use now tbsp. 3x day...up to 4 and see how you do...won't store as fat...burns like a carb for energy...also be aware that any stimulant like coffee can mask a true carb depleted athlete...you need to be FULLY depleted before you begin to load...can't think, truck hit you etc...LOL...then you can smile as you eat those goodies knowing you're on the road to redemption!!! and...the center stage is yours!!!

Vytis · 10-23-2009, 10:33 AM

Great detail Lesa, thanks for sharing your plan.

Guys, I have another question that I'm hoping that you could help with.

I am a migraine sufferer and find that my headaches very closly coincide with the weather. For instance, when a storm is approaching (and the barometric pressure drops) I ususally develop a migraine. Along with this I find that my weight will easily increase by 2-3 lbs (I'm assuming water weight). A day or two after the storm my weight goes back to normal.

Considering that I have a show coming up in just over two weeks, I'm hoping that I won't have to deal with a huge water weight gain.

Has anyone ever dealt with this? What could I do if I find that on a day out or on show day I have all this extra water in me?

I'm hoping that you guys have some good suggestions. Thanks in advance.

AustrianOakJr · 10-23-2009, 02:11 PM

Quote:

Originally Posted by Vytis

Great detail Lesa, thanks for sharing your plan.

Guys, I have another question that I'm hoping that you could help with.

I am a migraine sufferer and find that my headaches very closly coincide with the weather. For instance, when a storm is approaching (and the barometric pressure drops) I ususally develop a migraine. Along with this I find that my weight will easily increase by 2-3 lbs (I'm assuming water weight). A day or two after the storm my weight goes back to normal.

Considering that I have a show coming up in just over two weeks, I'm hoping that I won't have to deal with a huge water weight gain.

Has anyone ever dealt with this? What could I do if I find that on a day out or on show day I have all this extra water in me?

I'm hoping that you guys have some good suggestions. Thanks in advance.

THe best way to not have water in you is to drink it. Lots of water. Keep it cranking. If you cut water (ie.1 gal, 1/2 gal, 1/4 gal, none)......you will hold water. The body recognizes this cut loooooong before saturday and it will hold the water. If youre cranking the water right through show day, your body will excrete it. You'll see. Crank up the water starting the saturday before and keep drinking 2+ gals a day and see how dry you look by tuesday. I drank 2+ gallons on show day and had dry mouth.

Barn01 · 10-23-2009, 04:43 PM

I don't know Oak, I tapered water back and I think I came in pretty dry looking!

Vytis · 10-23-2009, 04:59 PM

Quote:

Originally Posted by AustrianOakJr

THe best way to not have water in you is to drink it. Lots of water. Keep it cranking. If you cut water (ie.1 gal, 1/2 gal, 1/4 gal, none)......you will hold water. The body recognizes this cut loooooong before saturday and it will hold the water. If youre cranking the water right through show day, your body will excrete it. You'll see. Crank up the water starting the saturday before and keep drinking 2+ gals a day and see how dry you look by tuesday. I drank 2+ gallons on show day and had dry mouth.

Quote:

Originally Posted by Barn01

I don't know Oak, I tapered water back and I think I came in pretty dry looking!

Thanks for your input guys.

I agree with not cutting water, and I will likely continue to drink my current level, which is about 8L/day (2 Gallons) through the show. In my question earlier the weight fluctuations occur to me even though my diet and water consumption is consistent. I do not see fluctuations based on my carb cycling or any other variable except the weather (which may be creating hormonal changes in my body).

So if on show day I find myself holding water what should I do to help expell it - assuming that I will be drinking my normal amount.

dabul2003 · 10-23-2009, 05:08 PM

I wish I knew what to do in the gym like the rest of you. good luck to you vtyis!

Vytis · 10-24-2009, 02:21 PM

Quote:

Originally Posted by dabul2003

I wish I knew what to do in the gym like the rest of you. good luck to you vtyis!

Thanks. Here's an update pic - two weeks out:

J_Bo · 10-24-2009, 04:21 PM

Lookin' good! Keep pushin' hard!

poundeloh69 · 10-24-2009, 04:29 PM

looking good bro... best of luck to you!

Work-Hard · 10-24-2009, 07:56 PM

If you have a little cash, I suggest contacting natty nutrition (scoobysnacks) on the boards. Nothing but dry competitors come from his camp. His peak week process is very detailed and customized to you.

Marc_C · 10-25-2009, 03:11 AM

lookin good thus far keep it up

Vytis · 10-25-2009, 07:36 AM

Quote:

Originally Posted by J_Bo

Lookin' good! Keep pushin' hard!

Quote:

Originally Posted by joeyvajda

looking good bro... best of luck to you!

Quote:

Originally Posted by Marc_C

lookin good thus far keep it up

Thanks guys. I'm really going to give in these next two weeks. I hope you'll follow along.

Quote:

Originally Posted by Work-Hard

If you have a little cash, I suggest contacting natty nutrition (scoobysnacks) on the boards. Nothing but dry competitors come from his camp. His peak week process is very detailed and customized to you.

Thanks for the heads up.

TheFranchise714 · 10-27-2009, 12:42 AM

good luck!

Vytis · 10-31-2009, 07:51 AM

Quote:

Originally Posted by TheFranchise714

good luck!

Thanks. One week to go.....

buffbong · 10-31-2009, 07:38 PM

I do not understand the concept of cutting water. Muscles without water, just look flat. If someone claims they are holding water the day before the show then they still have bodyfat to lose. Bro do you feel weak with having your carbs that low? My last contest I lower my carbs to 175 and my body rejected that badly. I felt week and workouts were very hard. Moved carbs up 75 grams and felt way better. My suggestion is to make if you make adjustments for the last week do small and gradual ones. Nothing is worse than dieting and working your ass off to screw it up trying some trick. Your either in shape the day of the show or not. Congrats on your progress and good luck with your first show.

Grinners · 11-04-2009, 06:39 AM

How did you go????

Vytis · 11-06-2009, 06:37 AM

Quote:

Originally Posted by buffbong

I do not understand the concept of cutting water. Muscles without water, just look flat. If someone claims they are holding water the day before the show then they still have bodyfat to lose. Bro do you feel weak with having your carbs that low? My last contest I lower my carbs to 175 and my body rejected that badly. I felt week and workouts were very hard. Moved carbs up 75 grams and felt way better. My suggestion is to make if you make adjustments for the last week do small and gradual ones. Nothing is worse than dieting and working your ass off to screw it up trying some trick. Your either in shape the day of the show or not. Congrats on your progress and good luck with your first show.

I agree. As I said I was not going to play with water or sodium, just the macros levels.

Quote:

Originally Posted by Grinners

How did you go????

1 day out:

AustrianOakJr · 11-06-2009, 06:52 AM

WHat show are you doing? Im doing the NYS natural tomorrow.

Vytis · 11-06-2009, 07:01 AM

Quote:

Originally Posted by AustrianOakJr

WHat show are you doing? Im doing the NYS natural tomorrow.

Its an IDFA event in Toronto. I'm glad you're not there....

You're killing it, good luck! And yes, I'm a little envious of your carb load!

AustrianOakJr · 11-06-2009, 07:10 AM

Quote:

Originally Posted by Vytis

Its an IDFA event in Toronto. I'm glad you're not there....

You're killing it, good luck! And yes, I'm a little envious of your carb load!

You look real good yourself. You arent loading carbs?

Vytis · 11-06-2009, 07:39 AM

Quote:

Originally Posted by AustrianOakJr

You look real good yourself. You arent loading carbs?

Thanks Oak. I am but at a much lower level, around 250g/day starting yesterday. I'm pretty carb sensitive. My refeeds only got to around 300g during my prep.