Please Scroll Down to See Forums Below If you dont compete, please state that in your responce. Ok so I am getting rediculously bored with my cardio routine, which has been 1 hr am empty tank tredmill 10% incline 3.5 mph and same in the eavnings 1 hr pm same routine. So tonight I decided to liven things up a bit. I went out and hit one of the popular walking/ jogging spots that every town has, it contains some hills here and there but is mostly flat. So here is what I did I walked one block jogged one block for over 5 miles, then a half lap around the track with a set of stairs halfway through. Now the question is, I am 4 weeks out should I even be jogging? Am I better off just sticking to my old tried and true tredmill routine. Both consisted of an hour btw. Also I like crystal light. Question is can it cause an insulin spike I usually only eat it with my post workout bedtimish meal which is about a lb of lean meat. All answers are appritiated.
Comp diet and cardio question?
- Thread starter borg4902
- Start date
Borg4902 said:
First and foremost..WHERE ARE THE PICS YA MUTANT...
Okay now that I got that out of the way...
No I don't compete but I know diet, food, exercise and what varibles can do to your body.
1)Treadmill in the morning=good
2) It's not the jogging that is going to kill you and your gains. It's your heart rate. You should be doing cardio that keeps your heart rate in the range of 65-80% of Max. This will keep you from losing those hard earned gains.
3)The old tried and true routine can lead to tedium which is boredom. Switch it up. Are your wheels draggin'? Is proportion okay? If proportion is good, work the elliptical. If wheels are draggin', jogging won't kill you.
4)Crystal lite is not bad, but I've never gotten to the point of competing. I've never been dialed in like that. I told needsize, he's dialed into his body, he can take a shit and still make gains.
will b huge
New member
Borg4902 said:
Hey Borg--hows it been going.....
I havent competed in years but been through several comps.....I wouldnt be jogging....its about the discipline bro--it is super tough----but you can get on a stationary bike, either sit down--legs out in front of you type---or standard too....crystal light--doesn't have any carbs does it???? if not, there is no blood glucose increase which would be impossible to raise insulin....and with the cal's you've been taking in--your blood glucose level is probably around 70 all the time and a touch of extra insulin would simply shift your blood glucose directly into your muscles for energy---all of your blood glucose/glycogen stores are used up---why your body is burning the fat for energy now---glucagen---which is the opposite of insulin.....glucagen is trying to boost your glucose levels to get them up....while insulin is trying to get your glucose levels down....(either way--both will effect you positively right now).....
Crystal light--you'll probably be advised to get rid of it soon within the last couple of weeks....(did you practice your carb depleting for a few days then blowing up like a contest day)........ You will eliminate all the fat and will be more concerned with water towards the end...(the last week--you may not be allowed to use toothpaste because of the sodium/flouride, etc....)---you will most likely get an enima on friday night----maybe have to use some diuretics----how is your posing coming along.....I hated that much worse than the cardio.....
Good Luck bro......
Quadsweeps Sister
New member
competed 7 years and nationally.
Yes - cardio is a bore and just plain sucks when your dieting and feel like crap anyway. I never did the long duration cardio. I would hit the bike (outside or stationary). If stationary, I would go all out for 20 minutes - no more. Try to beat your calories expended each session, not the length of time of the session. Its really about making the best of the energy you have at this point.
If you are at 4 weeks out, you may want to start wind sprints. Try 3 times weekly sessions of working up to 10 - 50 yard sprints. It really tightens up the legs.
Remember too - no more leg training at 8-10 days out and would also stop the cardio at 5 days out if can. Stretching and posing will be enough the last severaly days up to the show. Just a light upper body workout at ~ 40% of max the mon, tues, wed prior to the show. I always did a bunch of 3 exercise upper-body supersets quickly, keeping the metabolism high. No lower body though. Good Luck!
__________________
Mythicwrld
"We deceive ourselves when we fancy that only weakness needs support. Strength needs it far more."
Yes - cardio is a bore and just plain sucks when your dieting and feel like crap anyway. I never did the long duration cardio. I would hit the bike (outside or stationary). If stationary, I would go all out for 20 minutes - no more. Try to beat your calories expended each session, not the length of time of the session. Its really about making the best of the energy you have at this point.
If you are at 4 weeks out, you may want to start wind sprints. Try 3 times weekly sessions of working up to 10 - 50 yard sprints. It really tightens up the legs.
Remember too - no more leg training at 8-10 days out and would also stop the cardio at 5 days out if can. Stretching and posing will be enough the last severaly days up to the show. Just a light upper body workout at ~ 40% of max the mon, tues, wed prior to the show. I always did a bunch of 3 exercise upper-body supersets quickly, keeping the metabolism high. No lower body though. Good Luck!
__________________
Mythicwrld
"We deceive ourselves when we fancy that only weakness needs support. Strength needs it far more."
Yea, i know my heart rate was probably up there at times, I eat a shit load though and sometimes it just messes with my head that man I need to be doin more, ya know. You'll get your damned pics. LOL. Actually I took like 20 at 6wks out ans tried posting them but every single one blurs when it blows up on like image shack or any other one ive tried except my aol profile. So any suggestion there will be appritiated. Crystal light just tastes so good it dosent seem possible not to have carbs in it. I usually drink a half gal with dinner. My diet goes as such. Prorein 400gs every day since I started. My carbs have been cut to 300g workout days 100 nonworkout days. Cardio is 2hs a day 7 days a week. Last week my carbs were around 200 and my fat was at 10 g max for the day. I stood up out of bed thurs and caught myself as I was falling over. My trainer had me go out and get subway and lots of ice cream as well. That did the trick. He said my fats were way to low. He wantss me to eat ike 2lbs lean ground beef a day. Which seems ludacris to me. Half raw at that, for some reason. I use a forman but still makes me nervous. Plus he had me up my carbs to 300. Mon I start 2 a day lifts on top of the cardio. It will go morning legs tredmill all on empty tank, night arms tredmill. Lifting 45 min. cardio 1hr 2x a day. 2 days on 1 off, repeat. Cardio still on off days. By the way WillBe MY carb load went great. Though I never had a clue how hard life is without water, OMG! That part was horrible. My poses were down months ago. The trainer being a NPC judge makes it easy on me. Its the routine I havent gotten into yet that worries me.
will b huge
New member
Borg4902 said:
BORG!!! YOU CRAZY FU(KER!!! GET TO BED BRO....... YOU NEED SLEEP!!!!!
LOL....I definitely didn't think you'd be posting this late......
will b huge
New member
Borg4902 said:
LOL BRo---ask your boy about it....he will fill you in.....(you have to do what you have to do.....)---you didnt train/diet for 12-16 weeks so you can come in flat on comp day....if it takes an enima to clear you out and make you finally NOT BLOATED....then so be it.....
will b huge
New member
Borg4902 said:
Your diet is great...I like it (its how I used to run it)---but I remember you didnt start like that I dont think----you were taking another method of having several HIGH CARB--2 LOW CARB- HIGH CARB days and shit like that---I always did very HIGH PROTEIN, NO FAT, Very little CARB....(ENERGY GOES DOWN THE SHITTER and THANK GOD FOR THERMADRENE---BEST FU(KING PILL GNC EVER SOLD BACK IN THE DAY!!!!!!)----but its tough, you have to conquer bro.....(READ MY SIGNATURE AT THE BOTTOM----must decide exactly what youre going to do and DO EVERYTHING IN YOUR WILL TO GO GET IT DONE!!!
Check out this shit! Im so excited. Finally got somethin to work I hope.
http://community.webshots.com/user/borg4902
http://community.webshots.com/user/borg4902
Tux
Well-known member
I don't compete at the moment, but I've done competition diets before. Usually my cardio was like yours. Incline treadmill, 45min am and 30-45min PM. Walk on an incline. Sometimes I'd switch it up with the bike or the elliptical. Lately though, I've been doing some sprints the last 10 minutes or so. I put the incline down to 0 and walk at 3.2mph. Then I "sprint" at 7mph or so for 30-45seconds, then back down to 3.2 for 1.25-1.5 minutes. I do 4-5 of these, and then cool down. Helps the time go by. I'm not sure if that helps either, but since it's not constant running I don't think it hurts my legs. Also, I don't do these before or ON leg-day, just the other 3 days I do cardio.
will b huge
New member
Tux said:
TUX BRO????
You do these sprints at the gym???? You have to get some looks---just sprinting your ass off on the treadmill at the gym......That is something I'VE NEVER tried NEVER WILL-----LOL.....
Good Luck fellas....
Quadsweeps Sister
New member
Borg4902 said:
I don't think I'd be worried about the routine bro...the judging is already done at the pre-judge session. The routine portion is just for the crowd. Try to have a good time. I'm worried most about your diet. Its the single most important part in all of this. What the hell is Subway and lots of ice cream at 4 weeks out? I think a couple bite size snickers bars would've been enough to counter your hypoglycemia. Raw meat would also make me nervous. It doesn't make a bit of difference how its cooked - just that its lean meat. I would add in some chicken or tuna to break it up. Too much red meat isn't great for your kidneys and also you may need to use it the last week if you need to lean out more. Just my opinions. I've been an NPC judge in 3 states for 6 years also if I can help you any - I'd be glad to. Take care.
__________________
Mythicwrld
"We deceive ourselves when we fancy that only weakness needs support. Strength needs it far more."
will b huge
New member
Quadsweep's Sister said:
I agree with this a ton....if you know how to pose (for prejudging)--it doesnt matter about your routine.......I was seriously questioning subway and ice cream....(honestly,,,never did red meat either....) all chicken, turkey, tuna, fish, egg whites, etc....for protein....Never had any bread or anything like that.....if you were hypo...a touch of dextrose, maltodextrin, etc in your PWO shake would of helped........
I dont think that hypo is a good excuse to cheat......If you ever need to cheat (and your further out than 3-4 weeks) then chew up a piece of cake and spit it out!!!!!!
Stay Strong bro.....
there any tv's in your gym? i loved catchin the sox while doin cardio, goes by so fast. also, music helps a lot and magazines... i have been doing the stairclimber the past few weeks after working out.. and morning cardio some days ( im 11 weeks out) i sweat like a mother. great pics btw. how many weeks are you at right now and what are your stats, you look tall. u could get some more poses and show us 
goodluck in the contest
goodluck in the contest
I was also stuck at the same weight for over a week, so he just said I needed to go splurdge since I felt like shit as well. I think it was to throw my metabolism off. I hadnt eaten any fats for weeks since i couldnt really afford anything with fats in it. I dont even get half my daily values from red meat ever, He said eat it on the underdone side so that the vitamins and shit are still in there. He said when you over cook and sqash all the juice out you loose a lot of the good stuff I need. Beats me. Im just doing whatever he said and if I see adverse effects I switch it up a bit and just dont tell him.
bigjd69
New member
I competed during the early 90's. If I were you I would cut the running out and put on one of those vinyl sweat suits and get your ass on a stationary bike or an eliptical machine. At this point you don't wanna loose any more leg size and running will shrink them concideribly. I feel that you should start staying away from the Crystal Lite, continue with good ole H2O until you are down depleting, maybe encorporate it back in when you start loading up on your carbs.
Quadsweep's Sister said:
Borg,
Out of all the advice I would listen to Quad's sis. I'm also 4wks out and I'm just starting my cardio (I have a fast matoblism). I plan on doing wind sprints to bring out detail in my hams and glutes. Its works player and you can do 10 50 yard sprints in 15-20 minutes. Do that 3x a week and continue to either walk or ride the stationary bike another 4-6x a week. Good luck homie just pray your not in the same competition as me because its my title
Man I thought a cheat meal was ok to have. 75% of the comp diets on bodybuilding.com stated them doing things such as shit loads once a week and other having theses tremendous cheat days with whole pizza's to confuse their bodys. My caloric intake for that day was 5200, about double the norm.I hate to cheat, I hadnt had ice cream since last summer, I eat clean year round, so i keep getting mixed messages. Either way from here on in, its go time. 100% on everything. In the 12 weeks so far I have only missed 1 cardio session due to the flu. I work as hard as I can always. Period...
Makavelli
New member
When are people going to realize that you need good fats to lose fat. Anybody who has someone now days eating only 10 grams of fat a day I would seriously question their knowledge. I don't care if they're a pro BB or pro judge.
For cardio I recommend and have all my clients do the stepmill. It works like no other. You have to go slow or else you'll quit.
For cardio I recommend and have all my clients do the stepmill. It works like no other. You have to go slow or else you'll quit.
Quadsweeps Sister
New member
Makavelli said:
Yeah - step mill is a tough cardio exercise, but its not sprints.
I never took away his good fats...just told him I'd watch eating the crap.
He has to learn his own body over time through trial and error and find out what works for him. I'm sure he will. Thanks.
__________________
Mythicwrld
"We deceive ourselves when we fancy that only weakness needs support. Strength needs it far more."
Borg4902 said:
Oh teen america pagent hah!!! Listen fat boy get a sense of humor and keep doing your little level 3 shows.
First off being four weeks out what is you bf%?
Second, since you tried me now its my turn. We are competeing on the same weekend, why don't we have a little friendly comp here on elite? You post your pics and I'll post mine and we will let the members Judge who comes out on top.
I'm a super heavyweight and I plan to step on stage @ 240lbs 5' 11"
?Current stats 253lbs @4.8% bf?
Where you @?
Makavelli
New member
Quadsweep's Sister said:
I wasn't referring to your comments. I was talking about the person that told him to eat 10 g of fat per day. You're right that everyone has to learn how their body reacts. I'm just giving him my suggestion for cardio. I don't like sprints especially that close to his show. It's very stressful on the body and could cause muscle loss. Not to mention the stress on the joints. Especially if the person in question is a heavy or superheavy.
i def wanna see these pics !Slydog said:Oh teen america pagent hah!!! Listen fat boy get a sense of humor and keep doing your little level 3 shows.
First off being four weeks out what is you bf%?
Second, since you tried me now its my turn. We are competeing on the same weekend, why don't we have a little friendly comp here on elite? You post your pics and I'll post mine and we will let the members Judge who comes out on top.
I'm a super heavyweight and I plan to step on stage @ 240lbs 5' 11"
Current stats 253lbs @4.8% bf?
Where you @?
Quadsweeps Sister
New member
Makavelli said:
gotcha.
- varying opinions on the sprints. They are tough on the body, one has to be really careful when lean or pulls and tears could occur also. I definately am one to suggest stopping lower body training at ~ 10 days out from show to get the blood out of the legs, swelling, etc. I think the muscle loss comes from the calories vs the output and not so much the exercise itself. Often times its inevitable that muscle loss comes near the end when one isn't as lean as they had hoped then have to resort to more drastic fat loss measures. The goal most often is to preserve what one has as much as they can.
Quadsweeps Sister
New member
Borg4902 said:
....in love?
I beleive the hardest part of competing is the social factors. I have pushed a lot of people out of my life since I have started this thing. I was talking to a couple girls but kinda found reasons not to any more, deep down it was getting to be to much. I dont care what anyone sais a girl feels unimportant when you ditch out cause you have a bedtime, especiallywhen its like 10pm. You cant take them out to eat, you cant go out to eat with your parents and friends. Speaking of friends if they arent in the gym I havent seen them. Its really like no other sport, the training encompases your entire life or at least it has mine. Which is fine, I can deal. Its just funny when people dont understand why you are tired or in a bad mood. I lead a strict life year round but definitally not this strict. I live in a town where 95% of the population gets shitty 3 plus night a week and fast food is a good meal. In fact (just a side note) My town is in the ginus book of records for the most foost food resturants per square mile. Hopefully some day I can find a girl that works out because she wants to not so she can drink more. My roomie is the only guy ive met here whose diet is halfway healthy. But its also mostly Subway for him. Either way I am as focuses as I can be with absolutly no distractions or emotional weights dragging me. I just hope it all comes together for showtime. Thanks for all the help. If it wasnt for this place id go insaine.
Borg4902 said:
It does suck bro but I just pop in Pumping Iron and listen to Arnold explain how focused you have to be in order to be the best. The man's father passed away and he would not go to the funeral because it interferred with his contest prep!!!!
Another crazy thing is the amount of hard work, dedication, sacrifice and ofcourse money that it takes to compete all for 60-90 seconds of being on stage. We all know we get more out of it than that but dam we are some crazy SOBs
Slydog said:It does suck bro but I just pop in Pumping Iron and listen to Arnold explain how focused you have to be in order to be the best. The man's father passed away and he would not go to the funeral because it interferred with his contest prep!!!!
Another crazy thing is the amount of hard work, dedication, sacrifice and ofcourse money that it takes to compete all for 60-90 seconds of being on stage. We all know we get more out of it than that but dam we are some crazy SOBs
thats a lie he said in the movie to promote it more. he did go to his fathers funeral. watch the extra's. when i first heard that i was like, holy shit, but its not true. Arnold wouldn;t do that
Anyways, I know what you mean borg. I have just started my diet and I cannot go out when everyone else does, but thats fine, i'd rather be ripped to shreds then having a gut. my roomate is starting his diet in a few weeks, and when i was like ( to his gf).. you guys better go out alot because when Paco starts his diet, you guys can't go out... she was like, whaaat, no way, he can go out, he can just drink water. nope.
good luck borg. 4.8 sounds pretty freakin ripped and you'll only get more ripped as u get closer.. good job so far.
Last edited:
sweed said:thats a lie he said in the movie to promote it more. he did go to his fathers funeral. watch the extra's. when i first heard that i was like, holy shit, but its not true. Arnold wouldn;t do that
Anyways, I know what you mean borg. I have just started my diet and I cannot go out when everyone else does, but thats fine, i'd rather be ripped to shreds then having a gut. my roomate is starting his diet in a few weeks, and when i was like.. you guys better go out alot because when Paco starts his diet, you guys can't go out... she was like, whaaat, no way, he can go out, he can just drink water. nope.
good luck borg. 4.8 sounds pretty freakin ripped and you'll only get more ripped as u get closer.. good job so far.
Whether its a lie or not who cares Arnold speaks about not having a girlfriend and about the sacrifice it takes to be not only a BBer but to be the best. Its not easy obviously, anyone who has competed before knows what it takes.
Its great your on a diet and all but dieting for a contest is not even a comparison, I'm not blasting you Sweeds but I think you 've said before that you want to compete one day, and then you will finally understand what I mean by that last comment.
By the way Those are my stats player, Were still waiting on Borg's response to my question. Unless he's the same height and weight as I am?
Slydog said:Whether its a lie or not who cares Arnold speaks about not having a girlfriend and about the sacrifice it takes to be not only a BBer but to be the best. Its not easy obviously, anyone who has competed before knows what it takes.
Its great your on a diet and all but dieting for a contest is not even a comparison, I'm not blasting you Sweeds but I think you 've said before that you want to compete one day, and then you will finally understand what I mean by that last comment.
By the way Those are my stats player, Were still waiting on Borg's response to my question. Unless he's the same height and weight as I am?
i am doing a competition this september, i am dieting right now. i dieted last year too getting ready for a show, but didn;t compete (school shit) so i have some experience.
will b huge
New member
Makavelli said:
LOL BRO.... It's impossible to eat like a bodybuilder and only get 10g of Fat....1 chicken breast has between 3-5g of fat.....and you should be eating plenty of these everyday.....Also, take a few FLAX SEED OIL pills and you'll be set......
GOOD LUCK>>>
Joe Stenson
New member
will b huge said:
I don't know if you're eating the skin or what, but that's a lot of fat for chicken:
Chicken breast, meat only- 23g protein, 1g fat and 102 calories.
sweed said:
Ok, my bad. So your right in the mix, however the worst is yet to come as you know. The worst thing you can do to a BBer is take away his carbs and man add that with Tren and you have one miserable pissed off SOB. All I live for right now is my high carb/high fat day (fuck it can't get here fast enough). I'll be talking to ya in late August early Sept and if your irritable and moody then your on your way to being the top competitor onstage. Good luck player.
Borg4902 said:
Get your bf tested bro so you have an idea what weight class you'll be in. I hope you BF is low and that you can compete in the heavyweight class. The lighthvy class is always a real tough class because all those dudes are short and stocky and they make us tall guys look small. Come in shredded and you won't have any problems. Good luck man.
Makavelli
New member
Slydog said:Get your bf tested bro so you have an idea what weight class you'll be in. I hope you BF is low and that you can compete in the heavyweight class. The lighthvy class is always a real tough class because all those dudes are short and stocky and they make us tall guys look small. Come in shredded and you won't have any problems. Good luck man.
I agree. I'm just under 6' and I competed in the heavyweight at 199! I just made it. I placed 3rd to guys that were much bigger than me because I was the hardest guy on stage.
I'll be pissed if I come in heavyweight. There are some abssolute freaks in it this year. My trainer sais he'll squeeze a good 15 lbs of water out of me and another 10 lbs fat. My cardio was upped to 1.5 hours twice a day. It will be exactly 3 more weeks tomarrow. I honestly dont give a fuck what my bf% is. Its all about the mirror for me. Bod Pod would be the only thing I trust anyway and we dont have one around here. Hydrostatic is a major pain in the ass and tires me out more than any workout iive done. I just end up with water in ever hole I have. I will be novice by the way. Just countin the days, till i can stay up past 9pm and try and get ass again! Lol
Makavelli
New member
Borg4902 said:
The problem with being that tall and trying to go lhw, even in the novice class, is that there will be guys much shorter than you and weigh the same. Give it some serious thought. I've seen it so many times where a tall guy opts for the lhw and then gets smoked. I'm not saying that you'll get smoked, but it's something to think about. Normally when a guy does this several other competitors will tell them that they should have done the heavyweights.
There is just no possible way I can come in as a heavy weight. I still need to drop at least 10 lbs of fat, and i am going to water deplete as well. This is a learning experience. I dont care about winning, it would be nice but its not going to happen. I have only been lifting for a little over 2 years. There are many who have been doing this for decades. They are the ones who deserve to win. I'll just be happy if I beat someone else.
Makavelli said:
You are right on brother as usual!!! Borg I don't want to come across as a pessimist but just do the best you can and keep your expectations rather low of placing high in the contest in the lghthvys, dude it is that hard. Use this show as experience and motivation for the future.
You should definitely care what you bf% is because it is the only way to guage whether or not your losing fat or muscle. You see yourself everyday and it is hard to tell exaclty what is going on with your physique by looking in the mirror. I don't know one pro who guages his results by looking in the mirror (food for thought). These last few weeks are extremely important because it is very easy to not only drop fat but to lose muscle bro. The latter of which you can not afford.
For instance right now my matoblism is so.. fast that before I go to the gym I have to have a King size snikers to ensure that my body burns the candy bar rather than muscle. I know it sounds crazy but it works for me. If I didn't do that I would be burning up muscle when I'm in the gym. (Can't let that happen, every pound of muscle is so.. important.)
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