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Experienced Competitors: Need Advice!

krishna

krishna

New member
I'm about 3 weeks out from a show and I think I'm going to do it. I'm @ 202, 8-9%, and I want to hit up the light-heavys which is 198 or below. I just started 1800 cals (50% protein) for 10 days. Then I'm not too experienced on what I should do after that like carb loading and what-not. Also, what type of lifting should I be doing? Seems pointless to go heavy while my strength dwindles away on this calorie deficit. Any advice or help would be greatly appreciated. Let's make EF my trainer and kick some arse!
 
if you are 8% or more 3 weeks out, no way will you be ready...most will lose a percent of bf every 2 weeks, you need to be around 5% or under to look decent on stage...not sure if your bf guess is accurate though
As for the rest, last time no carb depleting, she basically had me overtrain for a few days while eating the same amount of food...then thurs ate the same with no training, fri same thing but started to fat load by the evening, this brought me in crazy full. Diuretics is another issue
quadsweep is definitely the expert on this stuff though
 
needsize said:
if you are 8% or more 3 weeks out, no way will you be ready...most will lose a percent of bf every 2 weeks, you need to be around 5% or under to look decent on stage...not sure if your bf guess is accurate though
As for the rest, last time no carb depleting, she basically had me overtrain for a few days while eating the same amount of food...then thurs ate the same with no training, fri same thing but started to fat load by the evening, this brought me in crazy full. Diuretics is another issue
quadsweep is definitely the expert on this stuff though
Click to expand...


Well the director at my gym usually does my bf and he always clocks me in about 2% lower than most of the trainers. Last I checked it was 8 and a half but a trainer did it and not the director. I'd rather overestimate, but I'm probably 7-8%. Should I lift heavy? Carb deplete? When should I fat load or carb load? When do I stop drinking water?
 
krishna said:
I'm about 3 weeks out from a show and I think I'm going to do it. I'm @ 202, 8-9%, and I want to hit up the light-heavys which is 198 or below. I just started 1800 cals (50% protein) for 10 days. Then I'm not too experienced on what I should do after that like carb loading and what-not. Also, what type of lifting should I be doing? Seems pointless to go heavy while my strength dwindles away on this calorie deficit. Any advice or help would be greatly appreciated. Let's make EF my trainer and kick some arse!
Click to expand...
i was right around there 203 @ 7% right before i went away on spring break, and let me tell you what my srength SUCKED! ive been home for two weeks, diet is all high calories....not clean, im still drinking more then i should and my srength is wayyy higher then when i when i went away.

i def feel i looked better when i was 203lbs @7% but im much less grumpy when i can eat as i like
 
bump for krish .....
glad to see you are taking it to the next level......
rember seeing some old bulking pics of you from like almost a year ago....
you mentioned once stepping on stange but not sure.Glad to see your dream is comming to life
 
Krish. You are on the right track. Drop all heavy lifting NOW. Pre-contest mode is for preserving muscle...You should not be trying to build anything. Carb loading is best done on a trial run about 8 weeks out. It would not be too crazy to try since most people will respond. Here's how I do it:
6 days out - liberal Na; 200 gms CHO, H20 2 gallons QD
5 days out- 150 gms CHO; 3 gallons H20
4 days out - 0 carbs; 3 gallons H20 - light work out
3 days out - 0 carbs; 2 gallons H20 - light work out
2 days out - 500 gms CHO (Any will do. That yams, rice cakes and brown rice crap is BS) 1 gallon H20.
day before show - 500 gms CHO; 1/2 gallon H20
2 hours before prejudge - 90 gms CHO; 200 gms Fat (Yes FAT) and 2 gms Na.
(If this garbage load is too radical-sounding, omit it. It sure works for me, though! I achieve it with one pint of ice cream, sugar cookies and peanut butter with sips of Gatorade)
15 minutes before prejudge. 1 glass of red wine and 1 gm of niacin.
After prejudge...Eat what you like-the scores are in. Limit fluid to 1 quart of Gatorade.
 
krishna said:
I'm about 3 weeks out from a show and I think I'm going to do it. I'm @ 202, 8-9%, and I want to hit up the light-heavys which is 198 or below. I just started 1800 cals (50% protein) for 10 days. Then I'm not too experienced on what I should do after that like carb loading and what-not. Also, what type of lifting should I be doing? Seems pointless to go heavy while my strength dwindles away on this calorie deficit. Any advice or help would be greatly appreciated. Let's make EF my trainer and kick some arse!
Click to expand...
OOOOkay. I agree with Needsize on that if you are 8% you will be 6.5% at best by stage time. Not bad but you will look "off" Do not worry about traing heavy. Go for the squeeze. Email me your diet item per item exactly. [email protected] Also if you have AIM or Yahoo chat let me know your screen name in email.


Quadsweep
 
Quadsweep said:
OOOOkay. I agree with Needsize on that if you are 8% you will be 6.5% at best by stage time. Not bad but you will look "off" Do not worry about traing heavy. Go for the squeeze. Email me your diet item per item exactly. [email protected] Also if you have AIM or Yahoo chat let me know your screen name in email.


Quadsweep
Click to expand...

K I'm 2 weeks out and I'm 7.2%. I'll hit you up with my diet and everything tomorrow. Glad you're here bro :)
 
krishna said:
K I'm 2 weeks out and I'm 7.2%. I'll hit you up with my diet and everything tomorrow. Glad you're here bro :)
Click to expand...
I'm going to be in the front row and will post pics here on EF.



:supercool
 
8% is a little too heavy at eight weeks out. I would start your plan more like 10-12 weeks on and stick to it all the way through. Things only really chance in the last week and personally for my next comp, I am going to keep things more or the less the same in ym last week as well. Carb-depletion/loading can hurt you WAY more than it can help you. I think if manipulated properly then great, it will help slightly. If not, it has the potential to ruin your physique.

As far as carb-loading, you really have to know your body to know how much you need to deplete and how long you will need to carb-up. Everyone is very different and i learned last time to trust myself. I will make up my own 1 week out prep this coming up contest - if I still end up doing it.
 
needsize said:
if you are 8% or more 3 weeks out, no way will you be ready...most will lose a percent of bf every 2 weeks, you need to be around 5% or under to look decent on stage...not sure if your bf guess is accurate though
As for the rest, last time no carb depleting, she basically had me overtrain for a few days while eating the same amount of food...then thurs ate the same with no training, fri same thing but started to fat load by the evening, this brought me in crazy full. Diuretics is another issue
quadsweep is definitely the expert on this stuff though
Click to expand...

This sounds like a much better plan than I what I tried. I depleted drastically and then tried some stupid huge carb-load that I had no experience with and felt I looked WAY better one week out than I did the day of. I was about 7lbs lighter than I should have been.
 
Nathan said:
This sounds like a much better plan than I what I tried. I depleted drastically and then tried some stupid huge carb-load that I had no experience with and felt I looked WAY better one week out than I did the day of. I was about 7lbs lighter than I should have been.
Click to expand...

Ya I'm not going to do anything crazy. This is my first show and it's a simple local event so I'm not too worried. One of my buddies is competing so I already know I won't win cause this fucker is natty yoked with his natty pro card already. He'll be at the top of the weight class at around 4%. I'll be coming in closer to 6% which will be better than a few others I know that are doing it. This dude still has around 20" pipes even at 196. It will be a good experience.
 
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