Callin MikeXXL...

[blotcher]

OOOOOR anyone else who may have some imput on the SH!Tload pre comp diet.

I had a few questions on this.

1. When and HOW did you carb depleat?
2. WHY would you taper the carbs from Mon/ Tues to the show, vs. carb loading all week? (most important question)
3. Why would the diuretic NOT flatten you out?
4. WHy keep the H2O in most of the day Friday?
5. What to do if Sat. (day of show) youre still FLAT.
6. Why physiologically does this work?

I really like this program and am ready to employ it for my show next weekend, but there were a few things that I wanted clarification on.

Im 8 days out right now and SOOOOOO CLOSE to being RIGHT where I want to be appearance wise, and I DONT wanna blow things up like I have in the past last minute.
Im like everyone else...I carb depleat, carb up, take the diuretic, cut water and (spironolactone) walk on FLAT and 2 days later...look awesome. This program seems like it might work for me.

Im 6'2" 214 (from 243, 9 wks ago) as of this AM. Carbs (oatmeal/ veggies) right now are around 80- 100 g, Protien 60 g per meal (8x/day), Cardio 2x/day 30-45 min, still training with med weight but more focusing on cardio on a daily basis, BF (?) but im pretty frickin lean, but I am still holding SOME sub q H2O. Oh, and Im Pharm enhanced.
Ive done some toying around with the diet in the past week...
Up the carbs, carb depleat a little then carb up...One day carb depleat I go FLAAAAAT. Up the carbs FILL right up within 4 hrs, go to bed then dry out/ flatten out a little at night into the AM.

Thanks for posting up that program!

Blotcher

[FireGuy]

How about you lay out your plan for the next 8 days as far as carbs, water, diuretic, cardio and sodium. That would help. If you are coming in flat you are more than likely not taking in enough carbs, too sodium depleted or cutting water too soon.

[blotcher]

How about you lay out your plan for the next 8 days as far as carbs, water, diuretic, cardio and sodium. That would help. If you are coming in flat you are more than likely not taking in enough carbs, too sodium depleted or cutting water too soon.

Thanks for responding Fireguy.
I was planning on running Mike's plan for the next 8 days, but start the carb up Mon. and follow the rest as presented with the possibility of dropping the water Friday AM, and using spironolactone in the afternoon.
Maintain the cardio 2x/day and zero carbs Sat. and Sun. For the past 3 days ive been barely surving at work and at the gym on 60-80 g of carbs. Im flat with that.
Historiclly (the last show I did) carb depleated Tues., Wed. and Thrus, Dropped the H20 to 8 oz Fri am and started Carbing up Friday. I took one 25mg tab of Spironolactone mid day Friday. Sat. morining (day of show) I ate a bunch of shit food, and was flat an smooth. Stayed that way till the night show, bloated up Sunday (after eating normally) and Monday looked awesome.

My instincts are telling me to forego the carb depleat, keep my carbs at around 150-200 because its been successful the past couple of weeks and just drop the H2O Fri. and take the diuretic.
I do have a pretty high metabloism genetically.

Any suggestions. Im kinda confused at this point where I really shouldnt be.

Blotcher

[FireGuy]

I have found FOR ME, the less I change up the last 10 days the better I look. I do a sodium load/partial deplete and cut water friday afternoon and thats about it. I will check the mirror every couple hours on thursday and friday and add in carbs if necessary. Post some recent pics if you have some. Maybe one in the morning and another at night, this will give an idea how your look is changing once you get some food in your system.

[blotcher]

These are from last night...
Youll have to excuse me as I was in the "buff" when my wife took these. I blocked out the naughty bits.
Now, I had restricted the carbs for 2 days (about 60 grams) and was doing my second round of cardio in the eve when I almost passed out. I came home and ate some red baked potatoes, some loin pork plain and some ground turkey. Within 4 hours this is the end product.
Honestly, I looked better in the mirror.

flame away.
If you think that Im no where near where I should be, that would help too.

I could have her take some more having restricted my carbs again today if that would help?
Im feeling pretty sad right now with that. Flat, smooth etc.

Thanks for the help on this.

Blotcher

[blotcher]

actually...looking at some of the members pics...
Im WAAAAAAAY OFF!
Great looking pics.

[FireGuy]

My honest assessment. If I saw the pics and didnt know when your show was I would say you have a "4 week out look". Drying out will help your look and you wont embarrass yourself by any means on stage. If I were a judge I would score you down on conditioning though. We should be seeing more seperation and hardness everywhere, especially in the legs. Please keep in mind I looking for flaws and holding you to contest condition standards. Being your bodyfat is a tad high I would concentrate more on getting dry as possible as opposed to carbing up. If you spill even slightly you are going to look really smooth.

I would like to hear opinions from Mike XXL as well as Nark. I will send Nark a PM and get him to chime in. He has a good eye for precontest conditioning.

[blotcher]

My honest assessment. If I saw the pics and didnt know when your show was I would say you have a "4 week out look". Drying out will help your look and you wont embarrass yourself by any means on stage. If I were a judge I would score you down on conditioning though. We should be seeing more seperation and hardness everywhere, especially in the legs. Please keep in mind I looking for flaws and holding you to contest condition standards. Being your bodyfat is a tad high I would concentrate more on getting dry as possible as opposed to carbing up. If you spill even slightly you are going to look really smooth.

I would like to hear opinions from Mike XXL as well as Nark. I will send Nark a PM and get him to chime in. He has a good eye for precontest conditioning.

Thanks Fireguy,
I will agree with you. With the above being the case, what should I be doing with my diet, cardio and training then?
My legs have ALWAYS been an issue...ALWAYS ALWAYS ALWAYS. Ive never been able to get them to lean up AT ALL with the rest of my body.

Thanks for the honset appraisial. It is appreciated.

Blotcher

[Narkissos]

I wish you had posted some pics of you @ 150-200 gr carbs... as opposed to semi-depleted.

Anyway... You're off.

You know you're off.

Playing with your water et. al. will only make you look more off IMO.

You can't 'dry out' fat.

That being said... there's a lot you can do.

Right now, I'd bump the training volume for the next 4 days and the volume of cardio for the 5 days.

You need to pose... HARD. If you're not currently doing that, you're short-changing yourself.

Drop your starchy carbs and bump your fibrous carbs right now.

150 gr = approx. 6 cups of broccoli per day.

Add physillium husk @ about 20 gr per day to help reduce the lower-abdominal bloat you're now sporting.

Bump your water intake at this point...and add a herbal diuretic. (1-3 grams of dandelion root should do)

Takes a couple days for herbal diuretics' flushing actions to peak, so come thursday (when you start re-addind starchy carbs) you would've started to shed a boatload of sub-C water.

Carb up heavily on Thursday... but watch your condition.

Stay away from grain sources of carbs while carbing up.

You don't want to risk systemic inflammation... as that'll translate into bloat.


I'd use a GDA while carbing up.

Heck, if you aren't using one right now,.. ADD IT!

Chromium Polynicotinate @ 600mcg per meal (right now) should do it.

Also, if you're using any DHT-derivatives... bump the dosage.

I wouldn't advise that you mess with shit-loading. Your condition + shitloading = Epic fail.

-CNS

[blotcher]

Thanks for the input gentlemen.
After reading and considering the critiques you guyz had posted and talking with another very knowldgeable person on this topic who was able to assess my condition...Im gonna scrap this show and look for another one and start over with a fresh plan, one that is complete.

I appreciate the input.

Blotcher

[Narkissos]

I hope we didn't depress/discourage you from competing mate.

Personally I would've advised you find another show to do as well... preferably one 5 weeks down the line.

That way you wouldn't have to worry being too soft.

[MIKE_XXL]

To play on the safer side i would do what Nark outlined as it is very sound advice...i would still to the show as a learning curve...there is somethign to be said and learned from following through...so stick to the plan nark gave you...and if you find a show 4-5 weeks out let me kwno and we will work a shiat load in there..good luck...XXL

[Narkissos]

To play on the safer side i would do what Nark outlined as it is very sound advice...i would still to the show as a learning curve...there is somethign to be said and learned from following through...so stick to the plan nark gave you...and if you find a show 4-5 weeks out let me kwno and we will work a shiat load in there..good luck...XXL

Solid advice.

GREAT to see you around Mike

[jackjackson]

Awesome advice guys.
Glad you posted here regarding this, I would also use this show as a learning curve.