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  1. #121
    Registered User arantz's Avatar
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    Originally Posted by str8flexed View Post
    i'm afraid I just don't know your metabolism well enough to give you specific recommendations... that is something you will have to figure out. I work with people for months to figure out the very thing you are asking. I'm not a wizard, I'm a scientist and I have to gather data to make the right call you know?
    I understand...would it be logical to follow what your article says about decreasing protein by 20% and then slowly adding carbs starting 8-9 days out?
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  2. #122
    The Physique Architect str8flexed's Avatar
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    don't know if I recommended adding carbs 8-9 days out. just earlier in peak week.

    but yea, I wouldn't have recommended it otherwise. That's like asking "do you recommend your recommendations?"


    uh... yea LOL
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  3. #123
    Registered User The_10_2s's Avatar
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    Layne,

    when you count your carbs for the last week, or frankly anytime, do you include Vegetables in the calculation? or are those free carbs?

    Just wanted to make sure i was downing the right amounts of the right carbs.
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  4. #124
    The Physique Architect str8flexed's Avatar
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    no they are not free. Even though they are not absorbed as a typical carb, they are fermented by the lower intestine and reabsorbed as short chain fatty acids, so you still get much of the kcals from them. People who say they don't 'count' don't understand digestive/absorptive physiology i'm afraid
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  5. #125
    Registered User The_10_2s's Avatar
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    Originally Posted by str8flexed View Post
    no they are not free. Even though they are not absorbed as a typical carb, they are fermented by the lower intestine and reabsorbed as short chain fatty acids, so you still get much of the kcals from them. People who say they don't 'count' don't understand digestive/absorptive physiology i'm afraid
    ok I'll add them in... what about fruit? i usually have an apple or a banana everyday can i keep that up during the last week... it says to stay away from Fructose and i think that is the sugar found in fruit. or am i totally off?

    Thanks
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  6. #126
    The Physique Architect str8flexed's Avatar
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    where in the series did I say to stay away from fruit? it's totally fine in moderation
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  7. #127
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    Smile Great Series!

    Originally Posted by str8flexed View Post
    We filmed this the week of the Olympia in Vegas so I was in between shows. We put a lot of work into these so I hope you guys like them and they are helpful
    Got to say that this is a great series...I'm learning so much about the peak weak....thanks for sharing it with us. Btw...you're in great shape. When can I see you live and get an autograph of yours? I'm really inspired by this series and the "life of a pro" series posted on bodybuilding.com!
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  8. #128
    The Physique Architect str8flexed's Avatar
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    thanks I appreciate that. No idea when you can seem me live, where are you located lol?
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  9. #129
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    Originally Posted by str8flexed View Post
    where in the series did I say to stay away from fruit? it's totally fine in moderation
    I read your article too... and I saw this under Re-Feed days.


    "Re-Feed Days Should Be Planned As Follows:

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


    I know fructose is in fruit so thought I'd ask just to make sure. Now that I found where i saw it i realize its for Re-Feed days not for regular carb loading.

    thanks again for your help. Today is Sunday of my peak week. i am going to follow this series to the T and I'll let you know.
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  10. #130
    The Physique Architect str8flexed's Avatar
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    best of luck!
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  11. #131
    Registered User mac_82's Avatar
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    About sodium

    Layne, your article on water and sodium is really an eye opener. Who would have guessed? Now, I'm not competing, but I've always shun salt like its the plague. I had read somewhere that it increased extracellular water retention and that that was bad for muscle growth. Therefore I cook everything without salt. Bad choice? Is this hurting me more than actually being beneficial in some way? How do you go about it, say in your off season. Thanks in advance!
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  12. #132
    The Physique Architect str8flexed's Avatar
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    unless you have a salt sensitivity with blood pressure issues there is absolutely NO reason to restrict sodium and yes it can actually be counter productive
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  13. #133
    Genesis Jack Creator Slovation's Avatar
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    Not sure if it was brought up yet Layne but Ive seen a lot of questions lately regarding post show and reverse dieting. Im currently a week post and am sitting at almost stage weight still even though Ive been slowly bringing food up.

    I understand its very individual and would vary from athlete to athlete but do you have a fairly generic protocol for reverse dieting post show? Ive seen a lot say bring cho up 20-25 every week and watch the scale.

    What if someone had to take their fats very low, would you recommend them bringing up fats first for hormone function?

    I also read that protein post show should be brought up as well but forget the particular reason as to why.

    Just a few questions I know I as well as many others have had. Maybe another article lol jk


    edit: Not sure if this falls outside of this thread although it is related as it is what comes after what your latest article goes over. You seemed to have covered quite a bit for competitors. You have your pre-contest prep article, peak week article, so the only thing left maybe is post contest.
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  14. #134
    Registered User mac_82's Avatar
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    Originally Posted by str8flexed View Post
    unless you have a salt sensitivity with blood pressure issues there is absolutely NO reason to restrict sodium and yes it can actually be counter productive
    No I don't think I have one, just thought it was bad for you. Thanks for the advice, meals are going to be tastier now.
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  15. #135
    The Physique Architect str8flexed's Avatar
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    Originally Posted by Slovation View Post
    Not sure if it was brought up yet Layne but Ive seen a lot of questions lately regarding post show and reverse dieting. Im currently a week post and am sitting at almost stage weight still even though Ive been slowly bringing food up.

    I understand its very individual and would vary from athlete to athlete but do you have a fairly generic protocol for reverse dieting post show? Ive seen a lot say bring cho up 20-25 every week and watch the scale.

    What if someone had to take their fats very low, would you recommend them bringing up fats first for hormone function?

    I also read that protein post show should be brought up as well but forget the particular reason as to why.

    Just a few questions I know I as well as many others have had. Maybe another article lol jk


    edit: Not sure if this falls outside of this thread although it is related as it is what comes after what your latest article goes over. You seemed to have covered quite a bit for competitors. You have your pre-contest prep article, peak week article, so the only thing left maybe is post contest.
    I actually wrote an article about this for MD a few months ago =)

    not sure why you'd bring protein up, protein needs will actually decrease as calories increase. Basically I'd probably add anywhere from 5-20g of carbs per week and 0-5g fat per week just depending upon how your body responds
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  16. #136
    Genesis Jack Creator Slovation's Avatar
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    Originally Posted by str8flexed View Post
    I actually wrote an article about this for MD a few months ago =)

    not sure why you'd bring protein up, protein needs will actually decrease as calories increase. Basically I'd probably add anywhere from 5-20g of carbs per week and 0-5g fat per week just depending upon how your body responds
    right on. Did a google search and couldnt find it. You happen to have the link? Apprecaite it.
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  17. #137
    The Physique Architect str8flexed's Avatar
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    it was for the print mag
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  18. #138
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    Not a competitor myself, but maybe one day. Just wanted to drop in to say that the Peak Week series of videos you did were awesome, Layne. I also caught you on some radio show a few weeks back I believe where you talked about HIIT training which was very informative.

    Cheers
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  19. #139
    The Physique Architect str8flexed's Avatar
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    thanks, glad it was helpful
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  20. #140
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    Layne Norton .. how r you ?

    2.which time we stop carb ? after 4 pm, 6 pm ? or we can eat anytime carb ?


    tahnks & regard
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    Originally Posted by XxMahmoud View Post
    Layne Norton .. how r you ?

    1.Can you give me a ( meal plan )? example like meal 1 meal 2 3 4..5...6.

    I follow (game over book )

    2.which time we stop carb ? after 4 pm, 6 pm ? or we can eat anytime carb ?


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  22. #142
    The Physique Architect str8flexed's Avatar
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    you'd be shocked at how many emails i get where people say "i am a bodybuilder, give me a meal plan"

    seriously
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  23. #143
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    Originally Posted by str8flexed View Post
    you'd be shocked at how many emails i get where people say "i am a bodybuilder, give me a meal plan"

    seriously

    ^^ No problem.

    what about carb when we cut it after 4 pm or we can eat carb any time ?
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  24. #144
    The Physique Architect str8flexed's Avatar
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    carb cut offs are based on broscience nonsense. there is nothing about night time that changes the laws of thermodynamics and kinetics
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  25. #145
    Registered User PeteyMac's Avatar
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    Hey Layne Norton I have a couple of questions concerning "Peak Weak".
    I am preparing for my second natural bodybuilding show in May, I placed 1st in my first show but I definitely missed my peak. I cut my carbs down between 100g-110g on sunday till wednesday then I ate 270g of carbs a day till the day of the show. On show day I didn't start eating till 8am and pre judging was at 10am (I know a mistake). Another thing I gradually cut my water from 1 1/2 gallons on thursday, 1 gallon on friday, and about 6 cups on show day. Well my questions are concerning my pre-contest diet. I eat about 180g of carbs a day for my prep I cut it to about 150 now. I was considering using an MCT to keep my carbs lower and switch my body from using carbs as a source of energy to using MCT and burn more bodyfat. Is this a good idea?

    Another question what type of carbs would be ideal for the peak week? Complex or fast digesting?

    Also if I been eating 100g of carbs till peak week is increasing my carbs to 400g on monday excessive or is that reasonable?

    Hopefully you can help me with these questions. There is alot on the line for me, this show is a Pro- Qualifying show.

    Oh yeah if your wondering how I looked on show day I was flat I looked better the following day after the after party pigout. For pictures check my bodyspace...
    ~Top Secret Nutrition Athlete~
    Training to be on top ain't a Secret!
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  26. #146
    The Physique Architect str8flexed's Avatar
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    I really can't answer specific questions about your diet because I don't know your metabolism. That's something I work with clients for months to figure out. Though I don't understand replacing the carbs with MCTs as you are just adding calories back in you just took out.

    THe sources of carbs you use during peak week can be generally the same ones you used all preps.

    how high you load carbs just depends on how well your body tolerates them and how high your low & high carb days have been. You know your body better than I do in that regard.
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  27. #147
    NGA\IFPA Pro Bodybuilder fltallpaul's Avatar
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    Originally Posted by PeteyMac View Post
    Hey Layne Norton I have a couple of questions concerning "Peak Weak".
    I am preparing for my second natural bodybuilding show in May, I placed 1st in my first show but I definitely missed my peak. I cut my carbs down between 100g-110g on sunday till wednesday then I ate 270g of carbs a day till the day of the show. On show day I didn't start eating till 8am and pre judging was at 10am (I know a mistake). Another thing I gradually cut my water from 1 1/2 gallons on thursday, 1 gallon on friday, and about 6 cups on show day. Well my questions are concerning my pre-contest diet. I eat about 180g of carbs a day for my prep I cut it to about 150 now. I was considering using an MCT to keep my carbs lower and switch my body from using carbs as a source of energy to using MCT and burn more bodyfat. Is this a good idea?

    Another question what type of carbs would be ideal for the peak week? Complex or fast digesting?

    Also if I been eating 100g of carbs till peak week is increasing my carbs to 400g on monday excessive or is that reasonable?

    Hopefully you can help me with these questions. There is alot on the line for me, this show is a Pro- Qualifying show.

    Oh yeah if your wondering how I looked on show day I was flat I looked better the following day after the after party pigout. For pictures check my bodyspace...
    Are you doing the OCB Southern States? I will be there with a booth and a competitor in the Open Class...its a great show. Nicole does an awesome job.
    Contest Prep Coach

    Paul@ProPhysique.com

    Core Nutritionals/Outwork Apparel Athlete

    NGA & IFPA Pro Bodybuilder
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  28. #148
    Registered User PeteyMac's Avatar
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    Layne I truly appreciate your response back to my questions. I knew that those question were gonna be alittle difficult to to answer, but your series along with your answers will helped me prepare a formula around my own diet thanks again man.

    To Fltallpaul: Yes im competing in the OCB southern states. That's cool man I hope to see you there.
    ~Top Secret Nutrition Athlete~
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  29. #149
    The Physique Architect str8flexed's Avatar
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    Best of luck. I will be at the show most likely as well
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  30. #150
    Banned beefyfan's Avatar
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    Hey Layne,

    Do you recommend cutting out the mad stomp during peak week? Or do you double down?
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