Results 1 to 16 of 16
  1. #1
    tice1212's Avatar
    tice1212 is offline Productive Member
    Join Date
    Feb 2014
    Posts
    1,562

    Natty coaching, carb up and drying out plan.

    Hey guys so I'm coaching two clients right now for their first shows.

    First is a 17yr old male, 5'7 158lbs 7% bf. Will be competing in teen BB and teen phys. Main focus is BB.

    Here is my plan for him any help would be appreciated.

    Shows are on march 26 and April 2

    Stop training legs that Sunday before the show. (Do get rid of water in his legs)
    Wed will be his last weight training day.

    Thursday and Friday relax and carb up (should I have him do any cardio?)

    Wed 200 grams of carbs, 1 gallon of water
    Thurs 150 grams of carbs, 1gallon of water with MHP expel am and pm (water shredding pill OTC) anything better?

    Friday 100gram of carbs, 1 gallon before 5pm then no water, mhp expel am and pm.
    Sat (I've tried shit loading myself it was ok but I was on gear. What would be the best to carb up the day of the show? Rice cakes, peanut butter and jelly?) No water. 8oz of Pedialyte 20 mins before going on stage.

    Next client. 32yr old, female, 113lbs, 5'1, 12% or lower. Women's figure

    Shows are on march 26 and April 2

    Stop training legs that Sunday before the show. (Do get rid of water in his legs)

    Wed will be his last weight training day.

    Thursday and Friday relax and carb up (should I have him do any cardio?)

    Wed 150 grams of carbs, 1 gallon of water

    Thurs 100 grams of carbs, 1gallon of water with MHP expel am and pm (water shredding pill OTC) anything better?

    Friday 100gram of carbs, 1 gallon before 5pm then no water, mhp expel am and pm.

    Sat (I've tried shit loading myself it was ok but I was on gear. What would be the best to carb up the day of the show? Rice cakes, peanut butter and jelly?) No water. 8oz of Pedialyte 20 mins before going on stage.

  2. #2
    Bio-Active's Avatar
    Bio-Active is online now AR-Hall of Famer
    Join Date
    Mar 2008
    Location
    L.A
    Posts
    24,468
    How many weeks pre show are they depleting and what is the food plan? Usually one to two weeks pre shows the weight training slows down and the focus is light weight and posing

  3. #3
    tice1212's Avatar
    tice1212 is offline Productive Member
    Join Date
    Feb 2014
    Posts
    1,562
    Quote Originally Posted by Bio-Active View Post
    How many weeks pre show are they depleting and what is the food plan? Usually one to two weeks pre shows the weight training slows down and the focus is light weight and posing
    This is pretty much his break down
    60mins fasted cardio, 70mins weight training, 20 hiit after training
    Natty coaching, carb up and drying out plan.-forumrunner_20160305_143207.png



    Natty coaching, carb up and drying out plan.-forumrunner_20160305_143235.png

    This is her break down. 60mins fasted cardio, 70mins weight training, 20 hiit after training

    Natty coaching, carb up and drying out plan.-forumrunner_20160305_143252.png



    Natty coaching, carb up and drying out plan.-forumrunner_20160305_143314.png

  4. #4
    MIKE_XXL's Avatar
    MIKE_XXL is offline SCAMMER
    Join Date
    Jan 2002
    Location
    Ontario, Canada
    Posts
    4,335
    I would stop legs 2 weeks out...

  5. #5
    tice1212's Avatar
    tice1212 is offline Productive Member
    Join Date
    Feb 2014
    Posts
    1,562
    Quote Originally Posted by MIKE_XXL View Post
    I would stop legs 2 weeks out...
    Okay sounds good ill put that in there plan. Thank u mike

  6. #6
    tice1212's Avatar
    tice1212 is offline Productive Member
    Join Date
    Feb 2014
    Posts
    1,562
    Quote Originally Posted by MIKE_XXL View Post
    I would stop legs 2 weeks out...
    How do u think everything else looks (cardio, carb up, water restriction)

  7. #7
    tice1212's Avatar
    tice1212 is offline Productive Member
    Join Date
    Feb 2014
    Posts
    1,562
    Anyone?

  8. #8
    MIKE_XXL's Avatar
    MIKE_XXL is offline SCAMMER
    Join Date
    Jan 2002
    Location
    Ontario, Canada
    Posts
    4,335
    i will review in more detail tomorrow, crazy week...again!

  9. #9
    tice1212's Avatar
    tice1212 is offline Productive Member
    Join Date
    Feb 2014
    Posts
    1,562
    Quote Originally Posted by MIKE_XXL View Post
    i will review in more detail tomorrow, crazy week...again!
    Okay thank you

  10. #10
    tice1212's Avatar
    tice1212 is offline Productive Member
    Join Date
    Feb 2014
    Posts
    1,562
    Anyone I'm just looking for approval in my three day csrb up set up

    Male 17yr 5'8 ,156lbs 6-7%. Wed 300carbs, Thur 200carbs, Fri 100carbs?

    Female 32 5'1 112 lbs 12% Wed 150carbs, Thur 100carbs, Fri 50 carbs. Then dry them out and carb up on the day of the show with simple carbs.

  11. #11
    MIKE_XXL's Avatar
    MIKE_XXL is offline SCAMMER
    Join Date
    Jan 2002
    Location
    Ontario, Canada
    Posts
    4,335
    I was without internet for a week and now just trying to catch up...the food choices seem ok but i dont like that its not laid out as micros for each meal individually, as for me nutrient timing is huge and means a lot. So i am not sure what you eating when. Other then that looks alright.
    Carb up is difficult to judge without seeing some pics and the condition the people are in. But in general the numbers look pretty safe.

  12. #12
    megang is offline Female Member
    Join Date
    Jul 2015
    Posts
    434
    For all of my shows peak week was pretty much no carbs with the exception of veg which was asparagus. Carb up didn't start until Wednesday or Thursday. Pulled water starting Wednesday going from one gallon to nothing over the next few days so that show time Saturday i was drinking nothing with the exception of enough to take vitamins and xpel if needed. Xpel started Wednesday or Thursday depending on where I was at.

    Carbs when I did get them were rice cakes, sometimes with honey. Day of meals varies depending on conditioning

  13. #13
    Mp859's Avatar
    Mp859 is offline Knowledgeable Member
    Join Date
    Jul 2013
    Posts
    2,445
    Quote Originally Posted by megang
    For all of my shows peak week was pretty much no carbs with the exception of veg which was asparagus. Carb up didn't start until Wednesday or Thursday. Pulled water starting Wednesday going from one gallon to nothing over the next few days so that show time Saturday i was drinking nothing with the exception of enough to take vitamins and xpel if needed. Xpel started Wednesday or Thursday depending on where I was at. Carbs when I did get them were rice cakes, sometimes with honey. Day of meals varies depending on conditioning
    No water from Wednesday through Saturday? You mean you tapered down?

  14. #14
    MIKE_XXL's Avatar
    MIKE_XXL is offline SCAMMER
    Join Date
    Jan 2002
    Location
    Ontario, Canada
    Posts
    4,335
    I strongly recommend against tapering water, the body will realize that there is water consumption reduction, start release aldesterone and a person will begin to hold fluids...

    Keep them away form cardio for last 3 days at this point the work is either done or not...

    what they should have done over the whole prep is eat 4 pickles per day to keep the sodium higher and steady through out, then on Thursday night you cut the pickles and water stays constant and gets cut 16-18hours before the projected stage time.

    Thats some more of my input...

  15. #15
    Mp859's Avatar
    Mp859 is offline Knowledgeable Member
    Join Date
    Jul 2013
    Posts
    2,445
    Quote Originally Posted by MIKE_XXL
    I strongly recommend against tapering water, the body will realize that there is water consumption reduction, start release aldesterone and a person will begin to hold fluids... Keep them away form cardio for last 3 days at this point the work is either done or not... what they should have done over the whole prep is eat 4 pickles per day to keep the sodium higher and steady through out, then on Thursday night you cut the pickles and water stays constant and gets cut 16-18hours before the projected stage time. Thats some more of my input...
    This is if no diuretics will be used correct? Since this is a natural coaching scenario. Would this change otherwise?
    Last edited by Mp859; 03-20-2016 at 02:41 PM.

  16. #16
    MIKE_XXL's Avatar
    MIKE_XXL is offline SCAMMER
    Join Date
    Jan 2002
    Location
    Ontario, Canada
    Posts
    4,335
    I am very much for less is more scenario for diuretic use...so none to very little is my answer...

Thread Information

Users Browsing this Thread

There are currently 1 users browsing this thread. (0 members and 1 guests)

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •