1 week out for a newbie

mickeymbbc · 06-14-2005, 01:21 PM

I was directed to this site from a buddy of mine that said that all you might be able to help with my situation. And fron seeing all that I read, I think that I came to the right place. Its amazing from the other boards that I have been to with people not willing to help. All you here them say is, sorry I get paid to help people with info like that, I cant give free advise out. And then to come here and see that all of you help one another is great. Anyway, I am transfering over from being a powerlifter to a bodybuilder, thats a big change I know, but I have been training since January. I am 33 years old, 5"8, 175lb, body-fat pretty low,years of training about 23-24 years. I am trying to start my career, but need a little help. I have been doing reading for about 5-6 months on this shitloading and carb loading. I think that I have the basics( I hope ). I do understand that what ever I choose, wheather to carb load or shit load, I have to find out what foods work best for me. This is my first show, its on Saturday at 11:00am, thats when pre judgeing starts. This is what I am planning on doing 1 week out, please feel free to tear me up if needed, I will only take it as a learning experience.

My last workout on legs will be about 8 days out.

I am not sure what to keep my carb at, so I was gona keep them at about 300 from monday -wed.

Wed, I will start depleteing my carbs and sodium, keeping carbs at about 150 up till Friday

I think that I should keep my workout on upper body at high reps, about 15-20 reps. My last workout on upper body will be Friday.

My water intake will be at about 2 gallons of water all the way up to Friday morning, then about the afternoon I will cut down to about a 1/4 gallon. After that I will completely cut water out about 6:00pm.

About 8:00pm, I will start to carb load with sweet potatoes, rice, rice cakes every 2 hours of the night.

Stauday morning I will eat up to about 2 hours before pre judgeing with pancakes and syrup, witrh just sips of water depending on how dry I look.

As far as protien, I will keep them at about a medium all the way through that week, and fat, not too sure.. I am not sure when I should stop the gear, but I was thinking on Friday.

Now dont rip me apart too bad, this is what think I have learned so far.

Sparky · 06-14-2005, 03:23 PM

Well, it seems to me that starting Sat. or Sun you should be depleting carbs. I'd continue that through Tuesday. Personally, I drop my carbs to 20-40 grams per day during depletion.
On Wednesday I start my carb up. The vast majority of my calories come from carbs and the remainder come from protein. I keep my fat intake down during carb up.

During depletion I switch my workout to high reps with very little rest in between sets. You want to burn up every bit of glycogen you can. When you carb up your body over compensates and produces more glycogen than normal. That causes your muscles to swell.

Starting on Wednesday I cut out sodium and begin drinking distilled water. For my next show I plan to keep my water intake high through Friday.

One other note. When you are carbing up, eat carbs that have good potassium content.

Just my approach. There are many people here that know 10x what I know.

mickeymbbc · 06-14-2005, 04:20 PM

I didnt think any ones was there again, thank you Sparky. I am a little confussed though. I thought that we were suppose to start carb depletion on wed-fri, at the same time cut cutting sodium down to a minimum and keeping water up. then when friday comes, cut water to about 3/4 gallon. After 6-7 cut water out completly, then about 2 hours later start carbing up with no water to be dry for the morning up to pre judgeing. Am I misunderstanding?

[/quote]

mickeymbbc · 06-14-2005, 04:34 PM

Come on guys, lady's, anyone, help me out

**Ken "Skip" Hill** · 06-15-2005, 02:43 AM

mickey,
You are in a tough spot, bro, because you should have had this sorted out WEEKS ago. The last week of prep is a science and that is why people get paid well to prep others for shows.

That being said, your best bet is to go to my roundtable forum in the main discussion area because this is where the experts discuss alot of things about prep. You should find all of the info that you are looking for in that forum.

I would love to help you out but the truth is that I am slammed as this is peak season and my clients do have to come first. Check out the roundtable, though. Your buddy was right you certainly came to the right place but this is the right place for info and pointing you in the right direction with some help. No one will set up or lay out too much for you because we expect that you need to do this for yourself.

Skip

pudge · 06-15-2005, 01:43 PM

Mickey, welcome aboard bro... what about some pics? lets see what u look like, not ur face just ur physique to see where u stand...

Skip said it, the last week leading up to a show is a science... whatever u end up doing u will learn a great deal from it... every show u do u will learn what works and what doesnt work in ur prep...

is anybody helping u? are u alone in this? having a prep guy would be a good idea for ur next show...

Pudge

ctgblue · 06-15-2005, 02:42 PM

As skip has suggested, go to the roundtable section and copy some of the topics and questions to a word doc, then print it out and read it
I asked several questions, a few weeks out from my first show, that turned into some excellent discussions
You need to have a good idea how you respond to foods.
I was behind in my prep, so refeeds and recarbs were not an option
This resulted in me carrying a little too much BF into the first show, and being a little flat and soft in the second one
But I learned a ton from both shows
One thing you need to have an idea of, is when you will hit the stage for the prejudging.
If it is a huge show, you may be on later and have more time to carb up slowly that morning,
If it is small, you will need to be more aggressive in your approach
I went into the State Championships expecting a huge turnout and going on at 3-4pm, and the show was very small and I went on at noon. I did not have time to properly fill out and was much harder at night, too late.

mickeymbbc · 06-16-2005, 06:14 AM

Thanks alot all:
I will go to the round table this week as you suggested. not sure which part of the forum that that is, but I will find it. I wasn't certain that I was behind on schedual, I thought that I was about right on time. The show is in August, so I thought that I had plenty of time for trail and error. I figured about 1 month or so of trying. Well, I guess that I was wrong, thank for warning me guys, I didnt think that I was that far behing. As far as pictures are concerned I will post them up in a couple weeks when I get a digital camera. I know that all you guys and girls are busy, thank you anyway for your direction.

-MICK

Quote:

Originally Posted by ctgblue

As skip has suggested, go to the roundtable section and copy some of the topics and questions to a word doc, then print it out and read it
I asked several questions, a few weeks out from my first show, that turned into some excellent discussions
You need to have a good idea how you respond to foods.
I was behind in my prep, so refeeds and recarbs were not an option
This resulted in me carrying a little too much BF into the first show, and being a little flat and soft in the second one
But I learned a ton from both shows
One thing you need to have an idea of, is when you will hit the stage for the prejudging.
If it is a huge show, you may be on later and have more time to carb up slowly that morning,
If it is small, you will need to be more aggressive in your approach
I went into the State Championships expecting a huge turnout and going on at 3-4pm, and the show was very small and I went on at noon. I did not have time to properly fill out and was much harder at night, too late.

ctgblue · 06-16-2005, 08:47 AM

It's a subsection of the top forum

rippedchef · 06-20-2005, 08:18 AM

if I understand this your doing a show in Aug. and your trying to put together your last weeks prep??-read,read ,read and ask specific questions that show you've "done your homework"-read the stickies and you'll be able to absorb a ton of info-pm me if you want some specifics-I 'm no Skip by any means but I'm your age and have done 7 shows(another 7/16)- made a ton of mistakes-and could help you with the basics.Also-you did come to the right board-nothing but great iron bros with integrity and respect and woe be it to the poor bastard who posts garbage on this site-man you don't wanna be on Skips bad side!!!!(LOL-we all watch out for each other and take "behavior quite seriously)-Good Luck

**Ken "Skip" Hill** · 06-23-2005, 03:31 AM

I have no bad "side". I am bad all the way around. lol

Skip

06-14-2005, 01:21 PM	#1
mickeymbbc New Member Join Date: Jun 2005 Location: Cleveland,Ohio Posts: 4	1 week out for a newbie I was directed to this site from a buddy of mine that said that all you might be able to help with my situation. And fron seeing all that I read, I think that I came to the right place. Its amazing from the other boards that I have been to with people not willing to help. All you here them say is, sorry I get paid to help people with info like that, I cant give free advise out. And then to come here and see that all of you help one another is great. Anyway, I am transfering over from being a powerlifter to a bodybuilder, thats a big change I know, but I have been training since January. I am 33 years old, 5"8, 175lb, body-fat pretty low,years of training about 23-24 years. I am trying to start my career, but need a little help. I have been doing reading for about 5-6 months on this shitloading and carb loading. I think that I have the basics( I hope ). I do understand that what ever I choose, wheather to carb load or shit load, I have to find out what foods work best for me. This is my first show, its on Saturday at 11:00am, thats when pre judgeing starts. This is what I am planning on doing 1 week out, please feel free to tear me up if needed, I will only take it as a learning experience. My last workout on legs will be about 8 days out. I am not sure what to keep my carb at, so I was gona keep them at about 300 from monday -wed. Wed, I will start depleteing my carbs and sodium, keeping carbs at about 150 up till Friday I think that I should keep my workout on upper body at high reps, about 15-20 reps. My last workout on upper body will be Friday. My water intake will be at about 2 gallons of water all the way up to Friday morning, then about the afternoon I will cut down to about a 1/4 gallon. After that I will completely cut water out about 6:00pm. About 8:00pm, I will start to carb load with sweet potatoes, rice, rice cakes every 2 hours of the night. Stauday morning I will eat up to about 2 hours before pre judgeing with pancakes and syrup, witrh just sips of water depending on how dry I look. As far as protien, I will keep them at about a medium all the way through that week, and fat, not too sure.. I am not sure when I should stop the gear, but I was thinking on Friday. Now dont rip me apart too bad, this is what think I have learned so far.

06-14-2005, 03:23 PM	#2
Sparky Heavyweight Member Join Date: Aug 2004 Location: Colorado Posts: 2,730	Well, it seems to me that starting Sat. or Sun you should be depleting carbs. I'd continue that through Tuesday. Personally, I drop my carbs to 20-40 grams per day during depletion. On Wednesday I start my carb up. The vast majority of my calories come from carbs and the remainder come from protein. I keep my fat intake down during carb up. During depletion I switch my workout to high reps with very little rest in between sets. You want to burn up every bit of glycogen you can. When you carb up your body over compensates and produces more glycogen than normal. That causes your muscles to swell. Starting on Wednesday I cut out sodium and begin drinking distilled water. For my next show I plan to keep my water intake high through Friday. One other note. When you are carbing up, eat carbs that have good potassium content. Just my approach. There are many people here that know 10x what I know. __________________ Romans 1:16-17 for 5% off products from trueprotein.com, use the discount code MWD888 100% doing it myself and 100% accountable for what I do. No excuses. -- Sparky Find a seasoned mentor and learn. My biggest improvements have come not from hours of tedious research, but by listening to those who have been in the trenches -- Sparky Judges expect muscle but respect conditioning -- Sparky

06-15-2005, 02:43 AM	#5
Ken "Skip" Hill Judge, Jury and Executioner Join Date: Feb 2004 Location: Denver, Colorado Posts: 13,164	mickey, You are in a tough spot, bro, because you should have had this sorted out WEEKS ago. The last week of prep is a science and that is why people get paid well to prep others for shows. That being said, your best bet is to go to my roundtable forum in the main discussion area because this is where the experts discuss alot of things about prep. You should find all of the info that you are looking for in that forum. I would love to help you out but the truth is that I am slammed as this is peak season and my clients do have to come first. Check out the roundtable, though. Your buddy was right you certainly came to the right place but this is the right place for info and pointing you in the right direction with some help. No one will set up or lay out too much for you because we expect that you need to do this for yourself. Skip __________________ Leaner, harder, fuller, tighter, drier, more shredded, more ripped, more detail, more knowledge and more experience - Call it what you like but call on me: TEAMSKIP@IntenseMuscle.com TEAM SKIP clients get their protein from only one place: TRUEPROTEIN.com. "From everyone who has been given much, much will be required; and to whom they entrusted much, of him they will ask all the more." - Luke 12:48

06-15-2005, 01:43 PM	#6
pudge Middleweight Member Join Date: Apr 2004 Location: Miami Posts: 602	Mickey, welcome aboard bro... what about some pics? lets see what u look like, not ur face just ur physique to see where u stand... Skip said it, the last week leading up to a show is a science... whatever u end up doing u will learn a great deal from it... every show u do u will learn what works and what doesnt work in ur prep... is anybody helping u? are u alone in this? having a prep guy would be a good idea for ur next show... Pudge __________________ " A great man shows his greatness by the way he treats little men" "Never laugh at anyone's dreams. People who dont have dreams dont have much" "if you're going through hell... keep going"

06-15-2005, 02:42 PM	#7
ctgblue Heavyweight Member Join Date: Jun 2004 Location: Behind you, waiting to steal your protein Posts: 1,871	As skip has suggested, go to the roundtable section and copy some of the topics and questions to a word doc, then print it out and read it I asked several questions, a few weeks out from my first show, that turned into some excellent discussions You need to have a good idea how you respond to foods. I was behind in my prep, so refeeds and recarbs were not an option This resulted in me carrying a little too much BF into the first show, and being a little flat and soft in the second one But I learned a ton from both shows One thing you need to have an idea of, is when you will hit the stage for the prejudging. If it is a huge show, you may be on later and have more time to carb up slowly that morning, If it is small, you will need to be more aggressive in your approach I went into the State Championships expecting a huge turnout and going on at 3-4pm, and the show was very small and I went on at noon. I did not have time to properly fill out and was much harder at night, too late. __________________ Lift big 2 get big TrueProtein.com Use discount code ctg001 for additional savings on already great prices mod at bodybuilding.com mod at iron-forum.com mod at melanoplanet.com Obesity related illness will account for more than 1/2 of all health care costs in the next few years. So why is the damn government waging war on the FITNESS Industry?? "Before you criticize someone, try walking a mile in their shoes. Because, then you're a mile away, AND you've got their shoes"

06-14-2005, 04:20 PM	#3
mickeymbbc New Member Join Date: Jun 2005 Location: Cleveland,Ohio Posts: 4	I didnt think any ones was there again, thank you Sparky. I am a little confussed though. I thought that we were suppose to start carb depletion on wed-fri, at the same time cut cutting sodium down to a minimum and keeping water up. then when friday comes, cut water to about 3/4 gallon. After 6-7 cut water out completly, then about 2 hours later start carbing up with no water to be dry for the morning up to pre judgeing. Am I misunderstanding? [/quote]

06-14-2005, 04:34 PM	#4
mickeymbbc New Member Join Date: Jun 2005 Location: Cleveland,Ohio Posts: 4	Come on guys, lady's, anyone, help me out

06-16-2005, 08:47 AM	#9
ctgblue Heavyweight Member Join Date: Jun 2004 Location: Behind you, waiting to steal your protein Posts: 1,871	It's a subsection of the top forum __________________ Lift big 2 get big TrueProtein.com Use discount code ctg001 for additional savings on already great prices mod at bodybuilding.com mod at iron-forum.com mod at melanoplanet.com Obesity related illness will account for more than 1/2 of all health care costs in the next few years. So why is the damn government waging war on the FITNESS Industry?? "Before you criticize someone, try walking a mile in their shoes. Because, then you're a mile away, AND you've got their shoes"

06-20-2005, 08:18 AM	#10
rippedchef Bantamweight Member Join Date: Mar 2004 Posts: 157	if I understand this your doing a show in Aug. and your trying to put together your last weeks prep??-read,read ,read and ask specific questions that show you've "done your homework"-read the stickies and you'll be able to absorb a ton of info-pm me if you want some specifics-I 'm no Skip by any means but I'm your age and have done 7 shows(another 7/16)- made a ton of mistakes-and could help you with the basics.Also-you did come to the right board-nothing but great iron bros with integrity and respect and woe be it to the poor bastard who posts garbage on this site-man you don't wanna be on Skips bad side!!!!(LOL-we all watch out for each other and take "behavior quite seriously)-Good Luck __________________ Livin' for the pump

06-23-2005, 03:31 AM	#11
Ken "Skip" Hill Judge, Jury and Executioner Join Date: Feb 2004 Location: Denver, Colorado Posts: 13,164	I have no bad "side". I am bad all the way around. lol Skip __________________ Leaner, harder, fuller, tighter, drier, more shredded, more ripped, more detail, more knowledge and more experience - Call it what you like but call on me: TEAMSKIP@IntenseMuscle.com TEAM SKIP clients get their protein from only one place: TRUEPROTEIN.com. "From everyone who has been given much, much will be required; and to whom they entrusted much, of him they will ask all the more." - Luke 12:48

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