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Contest Prep: The Last Week

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  • Contest Prep: The Last Week

    Keep in mind that I am peaking for 7pm the Saturday, the pre-judging as well as the night show will be held in the evening.

    10 Days out up Water intake to at least 8 liters per day (from 4-6 liters) and increase sodium intake.

    Diet will consist of mostly protein only Meals either 5oz Chicken Breast or 5oz Eye of Round Steak with lettuce and broccoli and the occasional Tablespoon of PB to keep the hunger down.

    I will keep doing my cardio 60 min every morning and evening right up until Friday morning before the show. YIKES!!! Am I crazy? Perhaps a bit!

    I know it's not conventional and most will drop it 10 days out or at least when beginning carbing up. I am leaving it in because I want to be as lean as possible and when I carbup without cardio I tend to store fat really fast. I once saw a video of Ronnie doing cardio the day of the show so I am not alone

    Last Leg workout is 8 days out.

    The last 2 weeks, I make it a point to pose at least 30 min everyday.

    Wed (3 days out)
    -Depletion Training: 6 sets 15-20 reps per muscle to deplete glycogen (Chest, Back, Delts, Trapz, Triceps, Bis, Forearms, Abs, LB)
    -Diet 110g Carbs per meal from Brown Rice for meals 6-7 with 400mg r-ALA

    Thur (2 days out)
    -Shave all body & last Tanning Session
    -Diet 110g Carbs per meal from Brown Rice for meals 1-5 with 400mg r-ALA
    -Diet 55g Carbs per meal from Brown Rice for meals 6-7 with 200mg r-ALA
    -Starting 7pm (48hrs out) Keep Sodium very low, drop Diet Pop, Artificial Sweetener, Crystal Light and Coffee: only drink Distilled Water and eat Brown Rice nothing else goes in my mouth, nothing
    -7pm take 1/2 Dyazide (they are 25/50's in strength)

    Fri (1 day out)
    -7am take 1/2 Dyazide
    -Optional Glycogen Infusion Training: 2 sets 15-20 reps per muscle to encourage glycogen formation (Chest, Back, Delts, Trapz, Triceps, Bis, Forearms, Abs, LB)
    -Last shower then 3-4 coats of Pro Tan throughout the day
    -Keep Sodium low today and only Distilled Water and Brown Rice goes in my mouth
    -Diet 55g Carbs per meal from Brown Rice for meals 1-5 with 200mg r-ALA
    -At 7pm (24hrs out) Cut Carbs and take 1/2 Dyazide
    -Diet 4.5oz Steak for meals 6-7
    -Drink water until bedtime and then cut it out (about midnight)

    Sat (Contest Day)
    -7am Take 20mg Lasix (if needed, depending on conditioning)
    -If not dry enough around 4pm go in Sauna for 15-20 min.
    -Diet 4.5oz Steak for meals 1-5
    -Can drink 2-3oz Distilled Water with meals, this won't cause me to spill over, it will aid digestion and keep up diuresis
    -6oz of Red Wine just before pumping up and a bag of Salt & Vinegar Chips for the sodium to bring out Vascularity.

    For the Dyazide, I am debating whether I should do as described and start Thur PM or if I should take a full tab on Friday morning and drop the Thurs PM dose. As far as Lasix, I have used it a bunch of times before and now how I react to it, it dries me out better than anything else but it being a loop diuretic it has its drawbacks so that is why I want to use as little as possible. I will not potassium load with the lasix but I will take 1000mg Calcium and 400mg Magnesium ed to prevent cramping.

    I have tested the Wine and Sodium before and it worked so that is why I am keeping it.

    ALTERNATE ENDING / ADDIND A SHITLOAD:

    One thing I have been considering is starting my 48 hour carbup 6 hours earlier (1pm on Wednesday instead of 7pm). Then I would follow it by 24hrs of no Carbs to drop my water, this would bring me to 1pm on Saturday (Contest Day). At this point, I should be dry and a somewhat full. The weigh-in is at 1pm and usually drags on for over an hour, after that I would go and Shitload, eating foods that contain fats, carbs and sodium but I would not take in any liquids whatsoever until after the show. So I would stuff my face with Pizza, Fries and Donuts but no water, the body would need water to store the carbs and it should get it from the Sub-Q. This should make me very full and vascular without causing me to spill over for at least 8hrs. If I start this at 2pm I would stop it at 5pm in order to digest and make sure there is no stomach distention at the show. I may still snack on light foods until the show is over.


    FEEDBACK NEEDED:
    Just to recap, I want to know 2 things...

    1. Would you start the Dyazide Thursday night (1/2) or Friday morning (1)?
    2. Would you go the traditional route of Carbing up and Cutting water or would you follow the alternate ending and add the shitload at the end?
    If it's not hard it's not worth doing...
    http://www.facebook.com/HyperforceStrength <--- Follow Hyperforce on Facebook

    2004 National Capital Classic - 2nd Middleweight
    2001 Ottawa Championships - 4th Middleweight
    2000 Ottawa Championships - 12th Middleweight

  • #2
    That is a hell of a plan.... and that is all it should be - a plan. You have to REact to your condition and make adjustments like water intake, diuretics, amount of carbs/shitloading based entirely on your condition and how your body is REacting. You have a PROactive approach and that is always good but the questions you are asking cannot be answered by me or anyone else, accurately.

    You will have to make these decisions based on your condition and nothing else.

    Just my opinion......

    Skip


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    • #3
      Thanks Skip!

      I know I have to be reactive, this is only my third show and I am prepping myself so I lack the experience. I just want to make sure that my proactive plan is sound and I will use my best judgement to dial me in.

      Next time around, I will get a trainer, maybe even someone world class like you
      If it's not hard it's not worth doing...
      http://www.facebook.com/HyperforceStrength <--- Follow Hyperforce on Facebook

      2004 National Capital Classic - 2nd Middleweight
      2001 Ottawa Championships - 4th Middleweight
      2000 Ottawa Championships - 12th Middleweight

      Comment


      • #4
        I agree with Skip - be ready to make adjustments.

        I would also practice your plan at least once, if possible, before the show.

        IMO, doing cardio every day will limit how well your legs carb-up, possibly leaving them flat.

        IMO, the Optional Glycogen Infusion Training on Friday is not a good idea. You should be well carbed up by then and that amt. of exercise (unless each of those sets are maximal, which would not be a good idea either) will not deplete glycogen enough to cause much of a rebound. Also, you do not have much time on Friday to permit such a rebound effect to carb-up further.

        I might also try to get the carb-up done earlier (e.g., deplete Wed. morning, so you can finish carbing Friday morning and take in no carbs for more like 24 hr before the show).

        Also, it kinda seems like you're focused on the night show. Did I read this right that the PJ will be at night?... That just makes too much sense! In that case, ignore the above comment r.e. carb cut-off timing...

        Hope this helps.

        -Randy
        The Book Has Arrived!
        The Book Has Arrived!

        Life's journey is not to arrive at the grave safely in a pristine, well-preserved body, but rather to skid in sideways, used up, worn out, and shouting, "Holy #$&^%$^... What a ride!!!"


        www.TrueNutrition.com

        2012 NPC Master's Nationals HW 5th. Mid-USA HW & Overall
        2010 NPC Jr. USA HW 4th, Pacific USA Heavy 2nd
        2009 NPC Mr. Arizona HW & Overall, Jr. Nationals HW 16th, Smoked at USA's

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        • #5
          I did a Test Run to practice my peaking and diuretics 2 weeks out; I had never taken dyazide before and wanted to see how it would affect me.

          Fri May 21 (2 days out)
          -Cardio 55 min AM
          -Protein only diet until 7pm
          -Leg Workout at 2:30pm followed by 55 min of Cardio and then begin Carbup
          -Stop Stimulants once Carbup starts
          -Diet 80g Carbs with 300mg r-ALA per meal for meals 5-7

          Sat May 22 (1 day out)
          -AM take 1/2 dyazide
          -Diet 80g Carbs with 300mg r-ALA per meal for meals 1-4
          -Diet 3 tbsp PB on a Rice Cake for meals 5-7
          -PM take 1/2 dyazide
          -Stop drinking water at bedtime

          Sun May 23 (Contest Day)
          -AM take 1/2 dyazide
          -Diet 3 tbsp PB on a Rice Cake for meals 1-5
          -4oz of Red Wine + 1/2 tsp Salt just before you pumping for vascularity

          The test run went pretty well and I learned from it causing me to do some adjustments to my last week. For the test run, I didn't up my water & sodium intake 10 days out, didn't drop sodium/diet pop/crystal light/artificial sweetener 48hrs out and didn’t do a full body deplete workout before carbing up all which I will do for the real show which should improve results.

          THINGS I LEARNED FROM THE TEST RUN:
          I learned that the Wine & Salt combo taken 15-20 min prior to pumping up actually did restore vascularity without causing me to spill over for a good 6hrs. I find dyazide too weak for me, I wanted to take only 2 halves but ended up taking 3 and I still needed about 1 more to make me extra dry. Also, the rice cake & PB combo was too high in carbs to get me dry within 24hrs of dropping carbs, I will do steak only or just PB for the real show.

          I am bit behind schedule that is why I am keeping cardio in but I totally agree with you, if I was ready like I should have been 1 week out I would have dropped it, I think I will drop it once I begin carbing, it depends on what I look like.

          I will also drop the "Optional Glycogen Infusion Training" I got that from a Chris Aceto article, instead I will practice my posing and it will be just as good to drive the carbs in the muscles.

          Yes the Pre-Judging is at night and then about 1 hour later its the finals, at first I found this very strange but you are right its easier to peak once in a day so it may be an advantage. It will be my first time doing a show where it's all in the evening.

          What they do is they have every weight class and category do their PJ and then they have an intermission with a guest poser and sometimes a strength show and then it starts all over again. It's much more enjoyable for the audience, not everyone likes to catch the morning and night show.

          Randy: Would you do a shitload from 2pm to 5pm if you where me? I know I will have to adjust and I will but would you even consider that?
          If it's not hard it's not worth doing...
          http://www.facebook.com/HyperforceStrength <--- Follow Hyperforce on Facebook

          2004 National Capital Classic - 2nd Middleweight
          2001 Ottawa Championships - 4th Middleweight
          2000 Ottawa Championships - 12th Middleweight

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          • #6
            Drexx,

            If you look great at that time, I wouldn't mess with it. It sounds like your plan is to be full at that time, and dry, so I don't know how much it could help, given that you've already got a way that works for you in terms of vascularity.

            Another option would be simply to do the PB and rice cake combo for those 2 meals or so before goin on stage (eating steak or chicken in the AM). If you're dry by 2PM, rice cakes and PB will be a safe mini-shitload. If you're not dry, then you should probably stick with the no-carb route. (Just as Skip said - react...)

            -R
            The Book Has Arrived!
            The Book Has Arrived!

            Life's journey is not to arrive at the grave safely in a pristine, well-preserved body, but rather to skid in sideways, used up, worn out, and shouting, "Holy #$&^%$^... What a ride!!!"


            www.TrueNutrition.com

            2012 NPC Master's Nationals HW 5th. Mid-USA HW & Overall
            2010 NPC Jr. USA HW 4th, Pacific USA Heavy 2nd
            2009 NPC Mr. Arizona HW & Overall, Jr. Nationals HW 16th, Smoked at USA's

            Comment

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