[quote]The Mighty Stu wrote:
stu ive been meaning to ask you…how much over competition weight do you go up by the end of your off season?
I usually keep it to about 25-30 lbs. My ‘stageweight’ is around 176-180 (I deplete a bit to make the <176 lb weigh in), but I usually weigh around 205. Yes, I had been around 215-220 for a bit before I ever thought about competing, BUT I can honestly admit that it didn’t really contribute to my size, and I achieved that due to following a lot of what I would now consider incorrect advice for a physique conscious trainer.
Once I stayed closer to 2 bills in my offseason (with abs mind you) I put on muscle at a very respectable rate, even though my weight fairly constant.[/quote]
Stu. Do you not think that adding 25-30lbs i actually quite a lot seeing as you would probably only be gaining for 8 or so months between comps? Thats a lot of room to grow. More than you would ever build in muscle, which as a non competing bodybuilder who isn’t cutting down every year to contest standard is probably going to lead to excess fat gain.
Obviously you can afford to go a bit OTT with calories as you will be competing a year later. But now you will sort of be starting from scratch after your injury (in a way), how will it effect the quantity in which you eat to gain lean mass?
Sorry for the hijack! [/quote]
Ok im not stu–but my take on this is that the 25-30 lb margin is defintely something COMPETITORS would want to adhear to–normal non competing folks who dont get sub 6 percent bodyfat every year the reccomendation should be different…why? well its just not practical/possible to stay stage lean all year without killing your self dieting–most people gain an easy 10 lbs after a show. so really the other 15-20 lbs was just them putting on some moderate weight in the off season. also consider its important for a competitor to ramp up calories during an off season so they have the metabolic capacity to diet down.
competing is a strange thing—after my hellish prep its fairly easy for me to put on weight–im gaining easily at around 3000cals/day- however it would be best if i can ramp up this number of calories so i can diet with more food next time around[/quote]
GrindOverMatter is right in that when you’re discussing competitors, weights, and the actual degree of leanness attained at the end of their cuts are usually quite severe compared to the average gym rat who wants to ‘cut up’. Yes, I make weight at 176 lbs, but to be honest, at 185, I’m pretty f-ing shredded. Fibers in my delts, horizontal lines detailing my lower back, even veins in my lats (creepy, I know -lol). So if you realize that the actual stage weight is a temporary weight, certainly not one that you can healthily hold, I’m not really packing on 25 lbs, much closer to 15.
Also, let’s be realistic here, no one wants to miss out on life because they love competing. I always competed only in the Spring, and knowing that I would be very disciplined during that time, I never really worried much if I strayed a bit during the rest of the year. Each person has to find their own degree of balance, but for me, 205 lbs was the point where I was still comfortable taking my shirt off at a pool, but not so heavy that I couldn’t shred back down when I needed to.
n added benefit to this approach, as I believe Grind mentioned as well, is that when your body becomes more accustomed to a higher caloric intake (whether this is a physical, or simply mental thing is open to discussion), you can diet on a much higher intake. People are always shocked that I can start cutting with 2800 cals on most days. With my BMR of ~3400 though, that’s a pretty decent deficit, albeit a good amount of food.
As to my starting from scratch,… at this point, I’m just trying to get quality nutrient in every day. Yes, I do have some basic structure as to my choices, but years of preps will do that to you. I certainly go off my plan every weekend, still choosing clean choices 90% of the time, but IHOP or Chipotle at others. Counting cals? Macros? Nope. Approximating cals in each meal (aside from ‘off plan’ selections), eating every few hours, and making sure I get enough protein at each sitting, with a conscious carb intake around my training.
There’s only so much I can do to support muscle (re)growth, so I’m not going to try and force feed it. Sure I’m slowly puffing up a bit, and yes, I am a bit soft in the midsection, but right now I’m just letting my body do its thing and knit myself back together as well as it can.