Final week of Contest Prep....Critique Away.

*Note*
Sunday, Monday, and Tuesday I will be adding lots of salt to each meal.
All water will be distilled.
Cardio this week is just to break sweat and not to stimulate quads.
Workouts this week will be 3-4 sets each and at high reps.
I will be competing at around 175 lbs.
As far as anabolics I'll be running Masteron 100mg EOD and Winny 50mg ED up until a few days before the show.


Sunday
40 minutes morning cardio and then take 1 boullion cube
Meal 1 – 0.5 cup of oats, 2 scoops Isopure zero carb (26g of carbs/ 50g of protein)
Meal 2 – 2 scoops Isopure zero carb
Meal 3 – 7oz. Very Lean Beef
Meal 4 - 2 scoops Isopure zero carb with flax seed oil
Meal 5 - Post workout 50g protein/25g carbs
Meal 6 - 7oz. Chicken Breast
Take another boullion cube before bed
Totals: 51g Carbs/300g Protein
Water: 2 gallons
Workout: Arms


Monday
50mg Aldactone a.m. and 50mg Aldactone p.m.
40 minutes morning cardio and then take 1 boullion cube
Meal 1 – 0.5 cup of oats, 7oz. Very Lean Beef
Meal 2 – 2 scoops Isopure zero carb with flax seed oil
Meal 3 – 7oz. Very Lean Beef
Meal 4 - 2 scoops Isopure zero carb with flax seed oil
Meal 5 - Post workout 50g protein/25g carbs
Meal 6 - 7oz. Chicken Breast
Take another boullion cube before bed
Totals: 51g Carbs/300g Protein
Water: 2 gallons
Workout: Chest and Shoulders and then posing

Tuesday
50mg Aldactone a.m. and 50mg Aldactone p.m.
40 minutes morning cardio and then take 1 boullion cube
Meal 1 – 7oz. Very Lean Beef
Meal 2 – 2 scoops Isopure zero carb with flax seed oil
Meal 3 – 7oz. Very Lean Beef
Meal 4 - 2 scoops Isopure zero carb with flax seed oil
Meal 5 - Post workout 50g protein/25g carbs
Meal 6 - 7oz. Very Lean Beef
Take another boullion cube before bed
Totals: 0 carbs/300g Protein
Water: 2 gallons
Workout: Back, Traps, and Calves.

Wednesday
50mg Aldactone a.m. and 50mg Aldactone p.m.
40 minutes morning cardio
8 - 6oz. Chicken/5oz. Sweet Potato
10 - 5oz. Sweet Potato
12 - 6oz. Chicken/5oz. Sweet Potato
2 - 5oz. Sweet Potato
4 - 6oz. Chicken/5oz. Sweet Potato
6 - 5oz. Sweet Potato
8 - 6oz. Chicken/5oz. Sweet Potato
Totals: 490g Carbs/170g Protein
Water: 1 gallon


Thursday
50mg Aldactone a.m. and 50mg Aldactone p.m.
8:00 - 6oz. Chicken/6oz. Sweet Potato
10:30 - 6oz. Sweet Potato
1:00 - 6oz. Chicken/6oz. Sweet Potato
3:30 - 6oz. Sweet Potato
6:00 - 6oz. Chicken/6oz. Sweet Potato
8:30 - 6oz. Chicken/6oz. Sweet Potato
Totals: 490g Carbs/170g Protein
Water: 0.75 gallon


Friday
50mg Aldactone a.m. and 50mg Aldactone p.m./ .5 tab demedex in the p.m.
8:00 - 5oz. Chicken/7oz. Sweet Potato
11:00 - 5oz. Chicken/7oz. Sweet Potato
2:00 - 5oz. Chicken/7oz. Sweet Potato
5:00 - 5oz. Chicken/7oz. Sweet Potato
8:00 - 5oz. Chicken/7oz. Sweet Potato
Totals: 490g Carbs/170g Protein
Also: 3-4 rice cakes with jam every 2-3 hours from 8:00 p.m. on until I go to bed
Water: 0.25 gallon / none after 6p.m.
1 glass red wine in the evening

Saturday
Aldactone if necessary
6a.m.- pancakes and chicken breast
7a.m.- pancakes
Simple fast acting sugars close to stage time around 9 and glass of red wine

Suggest you ease off the aldactone after the show -- taper it back down and also watch your water consumption coming out of the show so you don't rebound right away. Otherwise that is very similar to my last show approach. I kept the meals very simple (chicken, broccoli, russet potatos) and ate as I needed. Probably should've carb uped a little bit more earlier, but I was very happy w/ my results.

My next big area of tweaking is coming off of everything and avoiding rebound. In the past I'd only done 1 show at a time w/ no need to jump back onto the pre-comp schedule right away. That changes this summer tho...

Yea, I may be doing this contest prep and then I'll have one week off and then I have to jump back on it again. So the week after this contest prep I'll be watching my sodium and water intake and eating very clean as to not mess myself up for the following show.

I think this aproch is heavy on diuretics, i agree with above statment to slowly come off the Aldactone otherwise the rebound will be very extreme in the 20-25lbs in few days...i do not like adding sodium, screwing around with electrolyte balance this close to the show is not something i advice, and lastly i do not like the gradual reduction of water intake, as far as the meals are concerned all looks pretty good...Good luck...XXL

Ohhh and in the morning of the show i would eat more then just the pancakes...XXL

What would you suggest for the morning mike? I was going to have pancakes and syrup. If it's protein you're talking about then from what source and how much?

Quote:

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Originally Posted by Lmg2701

What would you suggest for the morning mike? I was going to have pancakes and syrup. If it's protein you're talking about then from what source and how much?

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Pancakes and syrup will get you the simple sugars, i would take in some fat with it as well...maybe a 3-4 donuts, or egg omlette...some fat in there that's all, i would not worry too much about protein with this meal....XXL

How far from stage time should I take in that first morning meal and how far from stage time should i take in more simple sugars and red wine? Just want to make sure the timing is on.

At his point you will be fine regardless of timing...but i would take my first meal 5-6 hours from stage time and redwine etc around 15-30 miutes before stage time...good luck...XXL