CONTEST PREP PROGRESS

[archive_Iron God]

When you carb deplete remember to raise your fats to like 80-100grms per day

[Decaman]

VEry good point Iron God, i was just thinking of that. When we say deplete I would assume you mean his very low carb days say if he goes to just veggies or maybe just oats in the morning, thats how i would normally do it. I agree with P.A. i had a sweet potato yeterday after workout, very satisfying.



DECA- IT'S WHATS FOR DINNER!

[ontariowrestler]

Drexx, when PA sees that diet, I know he will tell you to get rid of all the protein shakes and eat real food. [img]/infopop/emoticons/icon_smile.gif[/img]

TD, do you have much info on how low carb diets affect insulin sensitivity and how you can avoid spillover of the high GI carbs to fat.
The other question I had is about workout intensity. Apparently, the more muscle damage done (as measured by Creatine Kinase) the less able muscle is to replenish glycogen. Do you know if this is affected immediately post workout, or does it worsen as time progresses?
There was also a study done that showed that honey (actually powdered honey) was good for a post workout carb source as it maintained more even blood sugar levels for several hours.

[This message was edited by ontariowrestler on 04-18-2001 at 08:08 AM.]

[Pharm Animal]

OW you read my mind....heheheh

i think one shake a day would be okay for now, but at 3 weeks out, i would definately replace it with chicken breast. dieting is a motherfucker, but you always need to remind yourself why you're eating what you're eating.

i always ask myself a little question during the times i really don't want to eat during my diets: "do you want to eat this or show up on contest day not 100% ready?" then i grab my chicken breast and broccoli and shut the fuck up

[img]/infopop/emoticons/icon_biggrin.gif[/img]

take care,
PA

[archive_TonyDelk]

How would you get the necessary kcals without doing so?

I think a lot of people use too much protein and don't get enough fat(especially essential fats)when dieting thinking that ample protein is the key. I've got news for all of you. Too much protein is readily converted to glucose ie..sugar. Especially when the body is in a glycogen depleted state.

You talk to any advanced "natural" bodybuilder who is able to get their bodyfat sub 5% without drugs or diuretics and they'll tell you consuming enough fat is the key. There are a lot of folks who have a "fat fobia" and just won't eat enough of it. There is no point here to get into a biochemistry lesson about fat/ketone metabolism. Most of the brothers here are knowledgeable enough to understand how and why dieting works.

OW you ask a good question. There is little research as to the answer. In my dieting experiences naturally and based on interacting with a lot of competitive bbuilders(natural), less volume with moderate to high intensity workloads is best for maintaining size without creating damage/catabolic state. I know for a fact that the body adapts to depleting/refilling both liver and muscle glycogen over time. Hence, dieting becomes easier in regard to losing fat and maintaining muscle.(provided you stay within a bodyfat range most of the year)So essentially insulin sensitivity "can" improve provided one doesn't diet constantly/year round.

As to honey providing a more even keel insulin level, I can't comment. I just believe simple sugars or liquid carbs to be best immediately post workout(with glucose disposal agents)for refilling muscle glycogen stores quickly. The further away from a workout, it is imperative you eat more complex/low GI carbs to make sure the body doesn't become lipogenic.

TD

[AJ]

I see what you all listed as carb choices above: Yams, Oatmeal, brown rice... Well do grits work at all in a contest prep?

AJ

[Pharm Animal]

AJ, no.

grits are derived from CORN, and it has a very HIGH glycemic index. stay away from it, not a good precontest carb choice.

DREXX!!!

IT'S 5 WEEKS OUT, WHERE IN THE FUCK ARE YOU HIDING!!! IT'S UPDATE TIME, BABYYYY!!!! don't fucking even tell us you screwed up again on your diet...i'll fucking kick your ass!

PA---> [img]/infopop/emoticons/icon_mad.gif[/img] [img]/infopop/emoticons/icon_eek.gif[/img] <---DREXX

LOL

take care,
PA

[MT. SIZE]

Morning cardio before 1st meal for 45 min at 60%

Monday thru thursday

Meal 1: 44gram whey protein drink---

meal 2: 6oz chicken--1/2 cup oatmeal

meal 3: can of tuna----1/2 cup lettuce--vinegar

meal 4: 6oz chix---2oz yams

meal 5: can of tuna----1/2 cup lettuce--vinegar

meal 6: 6oz chicken---1/2 bag of brown rice

meal 7: 44gram whey protein drink---

Friday and Saturday same diet but add one more carb meal before meal 5 and tbsp of all natural peanut butter or flak seed oil -----cardio drop to 30 min a day at 75%

Sunday-----meals one through six eat 25-40 grams of carbs(carb up)---No fat or close to none ---No cardio on this day-----Use this day to pose real hard---You should feel good at night so pose hard for 30min -----2 hours before you go to bed----

[DREXX]

5 weeks out....

I am 5'6 186lbs and 7.18% bodyfat.

Over the last 12 days I have lost 3.11lbs of fat and put on 0.63lbs of LBM

I am on track, don't hurt me PA [img]/infopop/emoticons/icon_smile.gif[/img]

If it's not hard it's not worth doing...

[Decaman]

NICE WORK DREXX! This is adhering to the last diet posted above? Are you doing a carb up day?



DECA- IT'S WHATS FOR DINNER!

[DREXX]

Do you guys think I am on track?

Is 7.18% 5 weeks out too fat?

If I where to do it again I wouldn't have gotten to 14% offseason. Next time I will put the brakes on at 10% in the offseason.

My diet is like this...

Monday - Keto diet - No training - 2000cals

Tuesday - Keto diet but with 50g of Dextrose right before training - 2100cals

Wednesday - Keto diet - No training - 2000cals

Thursday - Keto diet but with 50g of Dextrose right before training - 2100cals

Friday - Keto diet - No training - 2000cals

Saturday - Carb up (30% Prots with 70% Carbs) Calories 3000cals

Sunday - Keto diet but with 50g of Dextrose right before training - 2100cals

If it's not hard it's not worth doing...

[archive_Iron God]

Your fine, I don't need to tell you the last week is when the miracles happen, just keep plugging away you should be about 5-5.5% going into your last week.

IG

[Pharm Animal]

you really need to get some pics up...then we can assess where you're at and what you could work on. other than that, i'm jealous that keto works so well for some and doesn't do jack shit for me

4% is still totally attainable in 5 weeks [img]/infopop/emoticons/icon_smile.gif[/img]

take care,
PA