Contest Prep Questions asked and Answered: Narkissos

[Narkissos]

I was planning on taking my last shot of test prop 9 days out... should I stop earlier?

Stop it now.

You no longer 'need' it.

And is it ok to run the masteron/tren until 3 days out (last shot)?

Masteron ..yes.

Tren ..No.

Hopefully you're not running a tren/mast blend.

I'd run the mast straight up til the day of the comp.

Do you have other DHT-derivs. on hand?

-CNS

[AandF6969]

Thanks alot bro... youre the man!!

[AandF6969]

Stop it now.

You no longer 'need' it.




Masteron ..yes.

Tren ..No.

Hopefully you're not running a tren/mast blend.

I'd run the mast straight up til the day of the comp.

Do you have other DHT-derivs. on hand?

-CNS

It is actually a masteron/tren blend... I wasn't aware that tren made you hold water, or is that the reason to drop it?

Nothing else on hand unfortunately...

[Narkissos]

It is actually a masteron/tren blend... I wasn't aware that tren made you hold water, or is that the reason to drop it?

Tren can cause water retention in some people.

If not from a hormonal perspective, from a electrolytic perspective.

If you're hard now...continue with the blend...Run it straight up to the show.

Dropping it 3 days out won't be enough time to stop any tren-mediated effects.

So run the blend straight up.

In coming preps you may want to avoid blends...and keep DHT derivatives to hand for the latter part of the prep.

Good luck mate

-CNS

[firmechicano831]

Hey Nark, It's nice to have you back. You're very important to this forum and to us as well. I've never competed but hope that through learning how to diet, work out correctly and time I could be on stage one day. Can you give me ur im on my pm so we can chat one day if it's okay with you.

[Narkissos]

Hey Nark, It's nice to have you back. You're very important to this forum and to us as well. I've never competed but hope that through learning how to diet, work out correctly and time I could be on stage one day. Can you give me ur im on my pm so we can chat one day if it's okay with you.

No prob mate.

Thanks for the good words.

I'll shoot IM info your way right now.

Please do not forward though.

My IM is for family, friends, and clients only.

I've had some pretty weird-ass stalkers who've gotten my private contact tru a 'friend of a friend' in the past.

Cool?

-CNS

[AandF6969]

I'm figuring on having my light lower body training (2-3 sets, 16 reps) be Monday and my light upper body training day be Tuesday. Tuesday morning will be the last cardio session... very light, like 50% MHR walking on the treadmill.

Are there any serious problems w/ this approach?

Also when is the last day I should do abs? I assume posing is OK to do through Friday.

Thanks bros

[AandF6969]

I'm debating wether or not I should use the Lasix I have (because I've heard stories of it making people look flat) or if I should just go w/ Dandelion root... are there any other options for dropping that last bit of water?

[PROTEINSHAKE]

hey bud, lookin great in the pics above & im sure if u listen to nark you will do very well..... I did the dandelion root thing last year & honestly It didnt do $hit for me... tried expel & others..... did nothing except make my piss yellow. AVOID LASIX at all costs..... heres why- from a good friend of mine
Lasix: Harsh. Excretes both potassium and sodium.. as well as both intra- and extra- cellular water. Risk of flattening out totally... and cramping = high.

[Narkissos]

hey bud, lookin great in the pics above & im sure if u listen to nark you will do very well..... I did the dandelion root thing last year & honestly It didnt do $hit for me... tried expel & others..... did nothing except make my piss yellow. AVOID LASIX at all costs..... heres why- from a good friend of mine
Lasix: Harsh. Excretes both potassium and sodium.. as well as both intra- and extra- cellular water. Risk of flattening out totally... and cramping = high.

-CNS

[AandF6969]

Nark -

Any other suggestions besides dandelion root for OTC diuretics... and could I get your opinion on my Mon/Tues high rep workouts as well as abs?

Thanks bro... you've been a big help I owe you a beer haha

[Narkissos]

I'm figuring on having my light lower body training (2-3 sets, 16 reps) be Monday and my light upper body training day be Tuesday. Tuesday morning will be the last cardio session... very light, like 50% MHR walking on the treadmill.

Are there any serious problems w/ this approach?

Serious problems?

No.

But.. it's less than optimal.

Figure out which bodyparts are your least prominent, and train them closest to the show.

I do an intense high-rep, heavy weight, leg workout one week out.

Edema subsides within 3-5 days...so that doesn't affect the look/condition of my legs.

The rest of my bodyparts i do according to which is lagging.

re: edema/glycogen.. The ones you do closer to the show will be fuller.

My pecs dwarfed by my delts and back...so i do pecs on wednesday.

here's the break-down:

Saturday or Sunday: legs + cardio
Monday: Back + cardio + posing
Tuesday: Delts/traps/Abs + cardio + posing
Wednesday: Chest + Arms + cardio + posing [last meal with added sodium is consumed before this training session to prevent cramping]
Thursday: Posing
Friday: Posing
Saturday: Show

If you're shredded beyond belief, you can drop the cardio.

But seeing that most aren't, and that some need help shedding sub-cutaneous water, I'd advise you keep cardio in til at least Tuesday.

Personally I'd go with wednesday unless your legs are holding a shitload of water.

Tanning, I'd stop 10 days out.

Because the risk of burning is one you can't take.

A 'sun-burn' would put you back 14 days... as it damages the dermis.

Edema would be unavoidable.

Also when is the last day I should do abs?

Doesn't really matter.

Remember that abs hold glycogen too... So if you deplete and deplete 'em.. you run the risk of them being distended when you carb-up.

I assume posing is OK to do through Friday.

Thanks bros

Hells to the yes

Posing is more essential than Cardio in these stages.

-CNS

[Narkissos]

Nark -

Any other suggestions besides dandelion root for OTC diuretics...

I've used both dandelion root, albuterol (by universal nutrition), and shrink-wrap with success.

Getnjakked is one of my VIP clients...and I'm in the process of shredding him up for his next contest.

Hit him with a PM and have him email you my last email w/ regard to Diuretics.

I'm informed on their use.. but i don't feel comfortable publicly making suggestions on their incorporation...as i don't use them myself.

and could I get your opinion on my Mon/Tues high rep workouts as well as abs?

See above w/ regard to abs and training.

Also... I don't lower the weight even in the final stages.

Keeping the weight heavy keeps the muscle looking full.

Use weight in strict form.. coupled with drop-sets to meet the high-reps required for depletion.

Thanks bro... you've been a big help I owe you a beer haha

np...

Scrap the beer tho... I'll take a glass of Remy Martin V.S.O.P at room temperature

Good luck mate

-CNS

[AandF6969]

I'm kind of worried about losing that water... I'm cutting it at 3pm Friday... if I don't look any better by like 9pm I'll probably hit the sauna for a few minutes. Good or no? Its a last resort.

[Narkissos]

^^Never used the sauna personally.. Never had the need. (or rather, when i had the need [once] i didn't have access to a sauna)

But others around me have, and they've improved their condition.

Do what you need to do when the time comes.

-CNS

[AandF6969]

Thanks bro.

I dropped my protein from 240-210 about a week ago and bodyfat started coming off quicker. Pretty happy about that.

[Narkissos]

Thanks bro.

I dropped my protein from 240-210 about a week ago and bodyfat started coming off quicker. Pretty happy about that.

I think people overdo protein... period. So that's not surprising.

I'm sure you saw my post in the 'too much protein' thread right?

too much protein?

-C

[AandF6969]

I did see that, it reminded me that I wanted to post up here and say that dropping my protein helped me lose some fat. I dropped my fat to about 10g every day now too... only got 4-5 more days of doing cardio, trying to lose another 1% or so.

[Narkissos]

I did see that, it reminded me that I wanted to post up here and say that dropping my protein helped me lose some fat. I dropped my fat to about 10g every day now too... only got 4-5 more days of doing cardio, trying to lose another 1% or so.

You have 4-5 days and 1% to lose.

Drop the fat down [to at max 20% of total calories].. Drop protein down to 1gr/lb LBM.

You won't piss muscle away in 5 days.

No matter what any internet 'rule of thumb' says.

No time to waste bro.

-CNS

[PROTEINSHAKE]

sorry, whens the comp bro??? any pics recent???

[Narkissos]

^^bump for that question.

Also.. What's your weight?

-C

[AandF6969]

Competition is this Saturday, Apr 12th. Pic in my avatar is approx 2 weeks ago, but my camera phone makes everything blurry, not as defined as it should be. I'm getting leaner by the day... looking forward to the carb up for sure.

I think I'm going to do 100g Tuesday night (50 PWO, 50PPWO) and then 350 Weds, 250 Thurs, 150 Friday.... of course this is all subject to change.

I weigh about 187 right now. Our show is divided into short/tall class and I'm short.

Thanks bros... just spending a lot of time posing and going over my routine to be the best!

[Narkissos]

good luck.

-CNS

[AandF6969]

Competition is this Saturday, Apr 12th. Pic in my avatar is approx 2 weeks ago, but my camera phone makes everything blurry, not as defined as it should be. I'm getting leaner by the day... looking forward to the carb up for sure.

I think I'm going to do 100g Tuesday night (50 PWO, 50PPWO) and then 350 Weds, 250 Thurs, 150 Friday.... of course this is all subject to change.

I weigh about 187 right now. Our show is divided into short/tall class and I'm short.

Thanks bros... just spending a lot of time posing and going over my routine to be the best!

I've read opinions on carbing up that say it is supposed to increase from 150-400 Tuesday through Friday and others that say it is supposed to decrease Tuesday thru Friday.... Is there a physiological reason for either, or is it the same to keep it constant?

Thanks

[Narkissos]

I've read opinions on carbing up that say it is supposed to increase from 150-400 Tuesday through Friday and others that say it is supposed to decrease Tuesday thru Friday.... Is there a physiological reason for either

Those that carb-up early do so because they believe that it's better to pile the carbs in while the water is high...so that glycogen will be high.

..As opposed to trying to get full when water is cut.

Those that keep carbs low (<>150gr) at the start of the week, increasing to a peak later in the week are trying to encourage supercompensation.

Generally those are the athletes who try to make a weight-class before filling out.

I've never tried filling out early and then tapering.

I always either deplete and carb-up... or keep carbs at a moderate level tru out...and carb-up at the very end.

I've found that depleting for too long makes carbing up too hard at the end.

, or is it the same to keep it constant?

See above.

-CNS

[PROTEINSHAKE]

let us know what route u decide to take bro, & how it all works out for you... take pics!!! LOTS of em at the show....... good luck!

[repoman247]

Hey Narkissos.......just a quick question.
Im planning on entering my first competition towards the beginning of next year.
I will be using steroids to help me get along the way...... however i am not keen on the idea of using diuretics.
My question is, is it possible to compete in a first timer competition and actually look good amongst the competitiors without using diuretics? Or am i just wasting my time competing without them?

As a side note, im not interested in pursuing competitive bodybuilding as a long term venture. I simply want to experiance getting into competition shape and competing for the first time.

Thanks in advance.

[soulstealer]

Hey Nark... Ive been reading alot lately that the school of though on water cutting is going towards a need not to... in other words if you keep your sodium intake constant and get lean enough fluid retention is not an issue you just need to carb up.... whats your take?

[Narkissos]

Hey Narkissos.......just a quick question.
Im planning on entering my first competition towards the beginning of next year.
I will be using steroids to help me get along the way...... however i am not keen on the idea of using diuretics.
My question is, is it possible to compete in a first timer competition and actually look good amongst the competitiors without using diuretics? Or am i just wasting my time competing without them?

I've never used diuretics... So i would assume that it is possible to look good among, and beat, competitors without them.

As a side note, im not interested in pursuing competitive bodybuilding as a long term venture. I simply want to experiance getting into competition shape and competing for the first time.

Thanks in advance.

no prob mate.

-CNS

[repoman247]

Thanks alot mate. Very helpful advice.

[Narkissos]

^^np.

A message to members who've inquired:

Don't send contest prep questions via PM... Post them here so that I, in replying, can assist others.

This thread gets a lot of views...and I'm sure that there're others out there with similar questions.

So.. please post 'em here.

Thanks

-Narkissos

[AandF6969]

Nark -

When you say you've used Shrink wrap with success, do you just use plastic wrap on your abs at night? I was thinking about doing this tonight and seeing how it goes, possibly with Preparation H on underneath.

Here's my "diuretic" plan for Thursday/Friday/Saturday during carb up. R-ALA, Chromium, and VS are just for carb utilization.
2g Vitamin C every 2 hrs
Potassium 4x ED
Chromium 3x ED
200mg R-ALA w/ carb meals
Vanadyl Sulfate 10mg w/ carb meals
B6 3x ED
Dandelion Root 1000mg 2x ED

Also, would you recommend cutting water 18 hrs before prejudging on Friday, or continuing to drink a small amount throughout the night and none on Saturday?

It's almost time.... I'm posing, posing and posing and I'm going to stomp my competition.

Thanks bro

[AandF6969]

Well its Friday and I woke up pretty flat today... not sure if I didn't get enough carbs yesterday (250g) or if my sodium was too low.

[Narkissos]

Sorry for the lapse in correspondence.

Had a lot of work to do outside the boards... So i was only online of recent to interact with my clients on my forum.

Nark -

When you say you've used Shrink wrap with success, do you just use plastic wrap on your abs at night?

Nah.. I meant the actual herbal diuretic called 'shrink wrap'.

I was thinking about doing this tonight and seeing how it goes, possibly with Preparation H on underneath.

That'd be equivalent to stepping a sauna... but on a smaller, more localized, scale.

If you feel the need.. do it.

But remember, the effects are temporary at best.

Here's my "diuretic" plan for Thursday/Friday/Saturday during carb up. R-ALA, Chromium, and VS are just for carb utilization.
2g Vitamin C every 2 hrs
Potassium 4x ED
Chromium 3x ED
200mg R-ALA w/ carb meals
Vanadyl Sulfate 10mg w/ carb meals
B6 3x ED
Dandelion Root 1000mg 2x ED

Should've started the D-root earlier in the week with a high water intake.

Then, bumped in on thurs/fri.

Looks decent.

Also, would you recommend cutting water 18 hrs before prejudging on Friday, or continuing to drink a small amount throughout the night and none on Saturday?

Cut it 12 hours before

It's almost time.... I'm posing, posing and posing and I'm going to stomp my competition.

Thanks bro

Good stuff mate.

-CNS

[Narkissos]

Well its Friday and I woke up pretty flat today... not sure if I didn't get enough carbs yesterday (250g) or if my sodium was too low.

You guys need to start eating by the mirror..not numbers.

Starting eating now if you're too flat.

-CNS

[Narkissos]

bump for A&F's results!

-CNS

[AandF6969]

Alright bros, the contest didn't turn out nearly as I would have liked.. I got 4th place in the short class out of 7 guys, I wasn't really expecting anything lower than 2nd because I know all the competitors and only saw one guy as a threat... he told me I was his only threat as well, somehow the judging got fukked up. I'll post some pics pretty soon and the guy who got 3rd is rediculous... Anyway, my condition I wasn't lean enough, I was expecting that I was holding more water than I was and probably should have lost another 3-4 lbs of fat. I was so paranoid about losing muscle though because when I did this show 2 yrs ago I got beat by a guy who was bigger and less defined, so I wanted to keep more size. Didn't get cut enough.

On the bright side, I had a bad ass posing routine and won best poser for the mens classes. Like I said I'll post pics in the next couple of days. Here's a pic of a front lat spread, I looked really proportional (more proportional than 2 of the guys who beat me) but just didn't get lean enough.

Thanks for your help guys.

[jackjackson]

Good job.
You need to do better on your posing.
For 1 your tricep/side chest sshot could of been a hell of alot better.
I know im training with an NPC judge, helps.
Thats why you lost, also do your best to condition next time.

[AandF6969]

Good job.
You need to do better on your posing.
For 1 your tricep/side chest sshot could of been a hell of alot better.
I know im training with an NPC judge, helps.
Thats why you lost, also do your best to condition next time.

Actually its not even a very organized show, and most of the guys had serious problems with their posing... mine wasn't perfect, but I was one of the better ones and it helped me to win the best posing for mens classes trophy. The 2nd pl and 3rd pl. guys had horrendous posing... I was very surprised I got 4th, among a lot of people backstage and in the crowd as well.

[Narkissos]

Respectable showing.

I agree that you needed to be shredded.

I've come into contests 'too hard' and been marked down... But I believe that a competitor should always try to get as shredded as possible.

Especially those with smaller frames.

Guys such as yourself.. and myself...need to be conditioned to the core to be competitive.

Once you've accumulated density over the years...displaying/maintaining it will be relatively easy.

You can't accomplish noticeable density in two year span... So it'd be counter-intuitive that you'd be able to display such.

Ergo, your contest prep should be primarily about getting as shredded as possible.

All in all.. respectable showing.

Next time around though... Get shredded as all hell.

I wish you'd posted pics regularly during your prep so i could've made comments and suggestions.

Props all the same.

-CNS