4 Weeks Out... pre-comp diet

[Evil_Frisky]

Right now I am eating an average of 1400-1500 Cals a day 40/30/30

Seems to be working just fine to maintain...

At 4 weeks out how drastically do I have to cut my cal's?

Question arises talking to a guy that Competed last year at the same show, He was telling me he started dropping cals at 4 weeks out.. and by dropping I mean went from 3000+ cals a day to Sub 1200.

When is a good time to make that dramatic change... Is it even good to just Drop that many cals overnight.. or would easing into it slowly be better?

 

[courtneybcca]

I would bring your calories down to 1200 for now but don’t do it over night. Just start reducing your portion sizes a little. And make sure you drink extra water while you are doing this... Have you thought about sodium depleting a few days out from the show? That always helped me get rid of that extra bit of water weight and I would drop around 5-8 pounds in like 3 days.

 

[Evil_Frisky]

I would bring your calories down to 1200 for now but don’t do it over night. Just start reducing your portion sizes a little. And make sure you drink extra water while you are doing this... Have you thought about sodium depleting a few days out from the show? That always helped me get rid of that extra bit of water weight and I would drop around 5-8 pounds in like 3 days.

yes gonna do the sodium thing also.

Im still a little more than 16weeks out so cals aren't changing just yet. I was at closer to 1300 and was stalled...so I upped them.

I hold a boat load of water always... I am betting that will be my hardest to fight.

 

[*MissFit*]

Article about sodium in HErs Muscle and fitness I found it quite informative

 

[the-short-one]

You'll be posting your pre-comp diet and training, right? I'm very interested in knowing how you'll prepare for the show.

 

[courtneybcca]

Yeah I am the same I hold a lot of water.... It is unbelievable how much those days of sodium depleting help me.. But I dread it every time!! The smell of boiled chicken makes me want to vomit and drinking distilled water is hard for me to shallow. But every time I am thankful I did it because the results are crazy. I wish I could look like that year round…

 

[The Shadow]

I would bring your calories down to 1200 for now but don’t do it over night. Just start reducing your portion sizes a little. And make sure you drink extra water while you are doing this... Have you thought about sodium depleting a few days out from the show? That always helped me get rid of that extra bit of water weight and I would drop around 5-8 pounds in like 3 days.

Totally disagree.....thats under 9 cals per pound...her show is in July

Frisky - you cant project as its too early....start looking at 12 weeks out

 

[Evil_Frisky]

Totally disagree.....thats under 9 cals per pound...her show is in July

Frisky - you cant project as its too early....start looking at 12 weeks out

Cals now are 12xBW.. and feeling alot better.

So OK heres the STUPID question of the day...

If losing at 1300 cals was non existant... exactly what is happening when you drop lower that allows you to drop fat?

 

[the-short-one]

Cals now are 12xBW.. and feeling alot better.

So OK heres the STUPID question of the day...

If losing at 1300 cals was non existant... exactly what is happening when you drop lower that allows you to drop fat?

for professionals, this is when the cutting drugs come in.

 

[The Shadow]

yep......we can also do a carb-rotation.....

bumping the cals up a bit should let you know if the metabolismhas alowed

 

[Sassy69]

That's what I was going to say -- I'd need to go back into my notes & check at what point I switched from a consistent (same meal plan each day with the exception of a post-workout shake) diet to carb-rotation for competition. This "carb rotation" involved not cycling through high / med / low days of carbs where the total cals changes based on high / med / low carbs, but rather the same total cals was kept but the content of those cals changed on a cycle - as carbs were removed on med & low days, the same amount of cals were replaced w/ fats.

I did this at the midpoint of a 16 week prep period. As I got closer I also did things like replace my oatmeal serving + protein mix in the mornign with just the protein mix, so more carbs were dropped there as well. And also remember that cardio is probably going to go up and your strength in general is going to drop. But this far out don't cut cals so that when you make the changes closer, you haven't already stalled out and to increase or decrease will only screw up your schedule to hit your date.

 

[Evil_Frisky]

makes perfect sense

Cals aren't going anywhere just yet ... still reading a ton just to try to understand what I should have when and why...

I've screwed up on the whole diet part once before and I don't want to make the same mistake again.

I have a problem with just doing... eh... In everything I do, even here at work modeling a part etc.. I have to know 'WHY' what does it do.. what is the concept behind it... I can't build anything.. including my body... even though I have the tools.. without understanding whats going on.

 

[The Shadow]

why??


because WE said so

 

[Evil_Frisky]

why??


because WE said so

You seriously want me in the nut house don't you... LOL

 

[The Shadow]

You seriously want me in the nut house don't you... LOL

I tracked your ip addy...it siad:

"crazyville"

 

[*MissFit*]

I have said it before.. we might be crazy.. but men drive us there

You seriously want me in the nut house don't you... LOL

 

[Evil_Frisky]

I tracked your ip addy...it siad:

"crazyville"

That's supposed to be kept between you and I

 

[Evil_Frisky]

I have said it before.. we might be crazy.. but men drive us there

YEP... and then they say "Trust Me"

 

[Miss24k]

YEP... and then they say "Trust Me"

HAHA when they start using those 2 words it's time to run!!!

 

[The Shadow]

That's supposed to be kept between you and I

LOL

 

[Evil_Frisky]

HAHA when they start using those 2 words it's time to run!!!

Thats why I need new running shoes

 

[Sassy69]

I have said it before.. we might be crazy.. but men drive us there

You can take the short cut or the long scenic route, but they both lead to the same place...