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  1. #271
    The Physique Architect str8flexed's Avatar
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    Originally Posted by resistance1 View Post
    Good stuff Layne!!

    Two questions:

    1) Just watched your vids and read your articles now. I am 1.5 weeks out from my show (july 2). Just wondering if you think it is a good idea to practice peaking this saturday to see how my body responds with what I think it's particular formula is. Do you think peaking two weeks in a row a bad idea?

    2) What kind of protein bar are you eating the day of your show to get right amount of glycerol in your body?

    Thanks for your time.
    1) eh, hard to say, everyone responds to peaking differently, some people get tighter in the days after show and some people stay spilled for days. So trying to peak the week before and then re-peaking can be risky, i'd rather it be done a few weeks before if any.

    2) usually use a detour bar.
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  2. #272
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    Originally Posted by str8flexed View Post
    1) eh, hard to say, everyone responds to peaking differently, some people get tighter in the days after show and some people stay spilled for days. So trying to peak the week before and then re-peaking can be risky, i'd rather it be done a few weeks before if any.

    2) usually use a detour bar.
    Thanks layne. Got two more quickies.

    1. I bought some scivation showtime a month ago, and at the time planned on using it during peak week. Should I totally avoid using it now, or use it three days out (including the day of the comp) to help flush the water out of my system. I will of course still sip water on contest days during my carb meals.

    2. I have been eating tilapia as my main souce of protein the past couple of weeks. Should I continue with tilapia on the contest day, or eat something a little higher in fat?

    Wow, I never thought peaking would be so stressfull. I have been dreaming about it the past couple of nights!
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  3. #273
    The Physique Architect str8flexed's Avatar
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    1. I do not recommend diuretics. Not sure how many times I can emphasize this?

    2. I guess it depends on how much fat you consume typically in your daily diet.
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  4. #274
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    Originally Posted by str8flexed View Post
    1. I do not recommend diuretics. Not sure how many times I can emphasize this?

    2. I guess it depends on how much fat you consume typically in your daily diet.
    Thanks for the quick reply!

    I've been getting my fat from fish oil during my meals the past couple of weeks. So continue with the fish oil, maybe just tone the dosing down to help compensate for the higher carb meals?
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  5. #275
    The Physique Architect str8flexed's Avatar
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    how much fat are you eating per day?
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  6. #276
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    Originally Posted by str8flexed View Post
    how much fat are you eating per day?

    50g of fat from fishoil, total: 50g

    60g of carbs from oats, 25g from dextrose during workout, 30g from broccoli, total: 115g ( Refeed with 500g of carbs from sweet potato every friday)

    210g of protein from tilapia, 40g from pwo shake (scivation), total: 250g


    Just like to keep it simple... Only seasoning I use is a sprinkle of salt every meal.


    Thanks again for your help. I am totally happy with my conditioning. I just really want to try to hit my peak!
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  7. #277
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    well i think you could use a fattier meat and be fine since your fat isn't super low, it's a good spot it seems
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  8. #278
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    Talking Hey Layne! Team Universe is around the corner!!

    I absolutely love your series. I have already recommended it to all my friends who compete. I have been training on my own since I first started about 3 years ago, so I'm always researching and trying to learn so I can help myself. I am competing in my 1st National Competition, Team Universe, on July 9th. Just a few questions:

    Stats:

    Height: 5'4 1/2
    Current Weight: 130lbs

    1. Is it okay to drink Gatorade on show day? Or should I just stick to water?


    ---I am on a carb cycle and currently the rest of my days look like this:

    June 27 - 50 g carbs
    June 28 - 50 g
    June 30 - 50 g
    July 01 - 50 g
    July 02 - 75 g
    July 03 - 100 g
    July 04 - 50 g
    July 05 - 50 g
    July 06 - 50 g
    July 07 - 280 g
    July 08 - 350 g
    July 09 - ??? (Competition day)

    ---I eat 180-190g of Protein Per Day

    ---I take in 2 tbsp Flax Oil & 1 oz Almonds per day = 42g fat (not including chicken breast, asparagus, & sweet potatoes. If I count that then it would be about an extra 20g, but my "fat sources" are flax oil and almonds)

    ---Before I started my carb deplete, my carb cycle was 150, 100, 50, 150, 100, 50, and so on. So the highest amount of carbs my body has ingested for the majority of my prep is 150 grams.

    2. Should I increase the amounts of carbs I am ingesting and should I start carb loading earlier?

    3. On show day, someone told me I should eat cheesecake. Im not too sure about this. I usually dont eat much, which is going to change after reading your article, but should I stick to sweet potatoes or go the junk food route?

    -- I remember after my very 1st competition, I went home and I ate pizza. I looked, like you said, A MILLION times better than I did on stage.

    4. Should I eat pizza 1-2 hours before I go on? Just a thought..

    Sorry for the lengthy message, but I wanted to make sure I covered everything to prevent messaging back a forth a billion times..lol

    Aloha!!
    -Lexi
    ~*~Alexius~*~ GO HARD OR GO HOME!!!
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  9. #279
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    Hey there Layne! I cant imagine how busy you must be..lol. On the chance that you see this prior to my show, or if you see it after I would like to know what you think. So here is what I came up with after all the studying and changing the numbers around:

    My show is on Saturday, July 9


    ------------CARBS-----PROTEIN-----FAT

    July 03-----150g--------165g--------42g
    July 04-----340g--------144g--------32g
    July 05-----290g--------155g--------32g
    July 06-----200g--------165g--------32g
    July 07-----140g--------175g--------42g
    July 08-----200g--------180g--------42g

    July 09 (Competition Day)

    Meal 1- 3 oz Chicken
    8 oz Sweet Potato
    water

    Meal 2- 3 oz Chicken
    8 oz Sweet Potato
    water

    Meal 3- Detour Bar? (I bought "Lower Sugar" Caramel Peanut)
    Small Banana
    water

    Meal 4- Still undecided about this. Do the carbs need to be fast or slow- absorbing?

    Meal 5- 2 Salt-Free Rice Cakes
    Peanut Butter & Apple Jelly

    Meal 6- Reeses


    Well, so far so good. I have been monitoring my progress like a maniac..lol. This is a complete 180 degree difference from what I have been doing (that is not a bad thing..its just different). Im trying to remain stress-free and trust your intelligence. Its obviously works, its just about getting my numbers right. My big test is going to be on Monday. I will have to see how this goes. If you see this before, let me know what you think, and if you see it after my show, could you put some input as well. Then I can do it better for my next show

    Take care,
    Lexi
    ~*~Alexius~*~ GO HARD OR GO HOME!!!
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  10. #280
    The Physique Architect str8flexed's Avatar
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    well as far as your specific numbers it's difficult for me to say, I don't know you or your metabolism. I'd just make sure the carbs are not too far out of range. 340 seems very high but maybe you have a very fast metabolism.
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  11. #281
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    Originally Posted by str8flexed View Post
    well as far as your specific numbers it's difficult for me to say, I don't know you or your metabolism. I'd just make sure the carbs are not too far out of range. 340 seems very high but maybe you have a very fast metabolism.
    Hey there, thanks for the reply! I was actually thinking it may be too high...lol. Perhaps I will lower it. I multiplied my highest carb day from my cycle (150g) by 3 (since you said no more than 3 times the amount) and I got 450..so I was trying to find a happy medium...So i think I will try around 300g. If I look really soft after the first meal then perhaps I will continue to drop it. Thanks!!

    Should that meal that you take in 2 hours prior be with a slow digesting carb or a fast one?? (when you eat your sub is it with white bread or wheat bread).

    Again, thanks so much..I know you are super busy..and you are doing this all on your free time.

    -Lexi
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  12. #282
    The Physique Architect str8flexed's Avatar
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    i use white bread, you want minimal fiber. is the 150g your low carb day amount or is that your high carb day amount? because the 3x thing I was referring to 3x the amount on your low carb day
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    Originally Posted by str8flexed View Post
    i use white bread, you want minimal fiber. is the 150g your low carb day amount or is that your high carb day amount? because the 3x thing I was referring to 3x the amount on your low carb day
    Oh great okay I will use white rice then...my body doesn't do so well on the bread. My low carb day is 50g and my high carb day was 150g, so should my carb load not be higher than my usual high carb day or is it okay for me to load with about 200-250g carbs?

    Again, thanks so much! Aloha!!!

    -Lexi
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  14. #284
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    Hey Layne... started peak week!

    I'll try and give u as much info as possible, but basically im wondering where my cals should b at during peak weak.

    You suggest no more than 3x lowest carb day (for me that was 150g) which gave me a range of 450grams, but yesterday I decided to stay on the low end and took in 350grams. Should I be worried about total calorie intake (ofc right)?

    Was thinking about dropping protein from 215-220g to like 180grams to help with the higher cal/carb intake. (I weigh 155-160lbs if that helps)

    wat do you think?

    Thanks in advance
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  15. #285
    The Physique Architect str8flexed's Avatar
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    i think starting your protein at 180 and working back up to 220 by the end of the week as you drop carbs down is fine most likely
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    Originally Posted by str8flexed View Post
    i think starting your protein at 180 and working back up to 220 by the end of the week as you drop carbs down is fine most likely
    exactly as I had planned.

    Thanks m8
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    Hey its me again

    Sorry, I jst feel like if your going to take the time and give free advice, i'll take the opportunity to get ur opinion.

    First off I would like to thank you for helping fellow bodybuilders and making the natural community grow. Secondly, I would like you to know that my last comp (NPC T.B.C.) I decided to do a back load as at the time it seemed "obvious" that that is the best way to do it. Afterwards of course, I rlly didnt feel "peaked" but as if I let myself go lol. Needless to say this drove me further to try out ur front load and so far so good! Hitting the higher carbs while still hitting the weights is jst, smart! I feel as I slowly taper these carbs & my exercise I'll be nicly full and ready to rock on stage by the end of the week.

    Alright now to the question. I am just a little fuzzy on show day nutrition. Its a mix of cheats/"dirty" meals + sugar carbs Idk which meal is optimal or am I jst taken advantage of the foods and playing it off as "it will help me fill out :P "

    Have you ever recommended TWO "junk" meals (9" sub) before pre-j AND Finals? I'm sure its very individual as in if someones already spilled @ pre-j I doubt they are going to need another sub by finals lol.

    But just curious on ur approach / wat u have done in the past?

    Thanks again
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  18. #288
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    hey Layne i need a little help if you have the time


    my first comp ever will be in March 2013 and i need to add as much mass as possible

    iv had VERY LITTLE arm growth in the last 6 months (arms only 13 1/4"), besides bulking for a year and a half what other tips could you give me??? what supps should i stick to??? what type of routine should i stick to??? and do you think ill even be big enough by showtime(local comp)...(see avi)


    EDIT: im a huge fan
    im no different than anyone else in this world, just a little bit bigger-Ronnie Coleman

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  19. #289
    The Physique Architect str8flexed's Avatar
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    you are asking very general questions but wanting very specific answers. I'm afraid that's just something I can't tell you based on what you've provided me. I don't know you... I don't know your metabolism or how you may respond to various protocols. Honestly there's no secrets. You are only 17. You just need more time. People don't understand that bodybuilding is not a sport of weeks or months. It is a sport of YEARS and DECADES. This is what it takes to change your physique
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    Originally Posted by TheNaturalOak View Post
    Hey its me again

    Sorry, I jst feel like if your going to take the time and give free advice, i'll take the opportunity to get ur opinion.

    First off I would like to thank you for helping fellow bodybuilders and making the natural community grow. Secondly, I would like you to know that my last comp (NPC T.B.C.) I decided to do a back load as at the time it seemed "obvious" that that is the best way to do it. Afterwards of course, I rlly didnt feel "peaked" but as if I let myself go lol. Needless to say this drove me further to try out ur front load and so far so good! Hitting the higher carbs while still hitting the weights is jst, smart! I feel as I slowly taper these carbs & my exercise I'll be nicly full and ready to rock on stage by the end of the week.

    Alright now to the question. I am just a little fuzzy on show day nutrition. Its a mix of cheats/"dirty" meals + sugar carbs Idk which meal is optimal or am I jst taken advantage of the foods and playing it off as "it will help me fill out :P "

    Have you ever recommended TWO "junk" meals (9" sub) before pre-j AND Finals? I'm sure its very individual as in if someones already spilled @ pre-j I doubt they are going to need another sub by finals lol.

    But just curious on ur approach / wat u have done in the past?

    Thanks again
    on show day the goal should be to consume enough foods to fill you out but not use foods that cause you to feel 'heavy'. IE don't go eat a ton of oatmeal as it has too much fiber and cause some distention, gas, & bloating. Normally that's great on a diet as it increases your satiety. But on show day I recommend low residue foods like sweet potato, banana, rice cakes, etc. For protein, I typically use sirloin steak with various meals as it also has fats, in particular saturated fats which can help with vascularity.

    But again, these are very subject to the individual, their metabolism, and their tolerances
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  21. #291
    Registered User LaBellaFarfalle's Avatar
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    Hey Layne!,

    Just wanted to say thank you for all the help that you have been giving on the forum, and more personally-me! Your tips and knowledge helped me for a very important show -Team Universe. I came in a lot fuller than I have been in my previous shows...i just think I am gonna cut back next time on the PB&J on the rice cake and Reeses..lol.

    I earned 6th place in my first national show!! My class (D), had 35 girls competing, and everyone looked amazing! Thanks so much..I've told all my friends how much help your posts and articles are and I will continue to incorporate it for my next show (Nationals in Miami in November).

    Aloha!!!
    -Lexi
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  22. #292
    The Physique Architect str8flexed's Avatar
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    Originally Posted by LaBellaFarfalle View Post
    Hey Layne!,

    Just wanted to say thank you for all the help that you have been giving on the forum, and more personally-me! Your tips and knowledge helped me for a very important show -Team Universe. I came in a lot fuller than I have been in my previous shows...i just think I am gonna cut back next time on the PB&J on the rice cake and Reeses..lol.

    I earned 6th place in my first national show!! My class (D), had 35 girls competing, and everyone looked amazing! Thanks so much..I've told all my friends how much help your posts and articles are and I will continue to incorporate it for my next show (Nationals in Miami in November).

    Aloha!!!
    -Lexi
    you are very welcome, i'm so glad it was helpful for you, best of luck in future shows
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  23. #293
    Thank you based god bballbrett5's Avatar
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    Layne,

    I feel very awkward hitting a front double bicep, mostly with uncertainty about what exactly I'm doing with my midsection. I understand it's probably hard to express through typing, but could you go a little bit more into how you kind of puff up the chest and bring in the stomach? For instance, are you supposed to tilt your pelvis in any sort of way or something?
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    The Physique Architect str8flexed's Avatar
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    do you have a video or pictures of you doing it?
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    I sent you a PM when you get the chance. Thanks for your time
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  26. #296
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    Hey Layne, I front loaded carbs Monday and Tuesday. Monday I consumed 330 grams carbs and Tuesday 300 grams. It is Wednesday and I spilled over. Before peak week I was consuming 160 grams carbs per day. On my high carb days I was consuming 320 grams. I know you haven't worked with me and dont know my body but do you think it would be smart to drop them under 160 grams for the next couple days to get the tightness back. Any input you have would be great. Thanks!!
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    The Physique Architect str8flexed's Avatar
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    I would have not been as aggressive on Tuesday. I'd probably go to 200 today and 150 tomorrow and then adjust depending upon how that goes
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    Thanks for the help Layne, I appreciate it!!
    22 year old Nationally qualified Bodybuilder/Powerlifter
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  29. #299
    The Physique Architect str8flexed's Avatar
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    best of luck
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    Layne,

    I've tried searching long and hard, but I can't find anything concrete that answers my question, so I thought I'd ask you here.

    I know you don't know my body and metabolism, so just general answers will help me a lot, even though I'll get semi detailed in the question.

    Well, my diet currently is 30/75/190 (f/c/p), so it's ALMOST keto. Days before my weekend refeed, I dip into the 40-50g carb area for the super-compensation effect. Anyway, I do weekend 6-9 hour refeeds of 650-750g. I definitely fill out a good bit since my body isn't used to the carbs, but I do happen to spill over just a tad.

    I'm a little under 3 weeks out and am wondering the best way to approach peak week with this keto-esque type of diet. I know I definitely don't have to eat as many carbs as some people to fill out.

    I was thinking to do the refeed the weekend before (Saturday) as usual and spillover so I know I'm full, let the water subside throughout the week, and start carbing up on rice on Friday at 30g per meal until pre-judging the next morning at 10:30am (That's when the show starts. Not 100% sure when I'll be on stage) with the addition of the high sodium, high carb and high fat meal 2 hours before.

    From experience with refeeding the same way for weeks, after I spill over, the water is usually gone by Thursday or Friday, so I'm just looking to re-carb up without spilling.

    Thanks a lot!

    Looking to just get your opinions, feedback or tips.
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