[quote]Kiyoshi Moody wrote:
Thanks so much for hanging out with us and sharing. Can you give us a run down of your contest prep 7-10 days out; I’m talking carb deplete/refeed and sodium load/deload kind of a thing.
There have been some inquiries as of late on this site, and the more I read up on it, the more contradicting information I come across. Can I hear it from someone firsthand, like yourself? (I understand, each person is different and timing etc. will vary, but what formula have you found to get you hard, dry, and vascular on contest day?)
Thanks in advance
No problem about hanging out. It’s my pleasure. Tomorrow I will post some of my contest prep referring to the above statement.[/quote]
Here you go my 7 to 10 day precontest prep.
Assuming competition is on Saturday
Day 10,9,8 - Protein intake is 400grams consisting of chicken and fish in the PM and eggwhites in the AM. Carb’s are around 200 grams. Do I completly cut my carbs as I get closer to the show? Never cut the carbs, it slows down the fat burning process. Also some people card deplete so much to where they can’t put enough carbs in there system in time for the show so there muscle bellies won’t look full. Carbs consists of oatmeal and brown rice in the early am and before noon sweet potato. No carbs after noon. Except Asparagus to drop the subcutaneuos water
Training is 30 to 45 minutes. Rep range is anywhere from 25 to 50 per set. Alot of tri and quad sets. Meaning 3 to 4 exercises right after another. I am trying to burn up the most glycogen I can. As I start my carb depletion.
Cardio is no longer done.
Posing is 30 minutes in the AM, 30 minutes in the PM and in between every set.
Water consumption is 1 gallon for the day
Tanning is done twice per day for 20 minutes. This also helps drop the subcutaneous water.
Day 7 - Protein intake is at 450 grams consisting of only egg whites (lana’s egg whites) in the Am and Fish in the PM (talipia or orange roughy). Carbs are at 150, consisting of oatmeal and sweet potato and asparagus again only. The reason I still use oatmeal because the amount of protein consumed it keeps me regular.
Training is still 30 to 45 minutes. Rep range is now anywhere from 50 to 75 per set. The same alot of tri and quad set sets
Sodium load - salt everything I eat.
Posing is still 30 minutes both am,pm.
Water consumption is up to 1 gallon and half
Tanning is still the same twice per day
Day 6 - Protein intake remains the same. Carbs remain the same. Posing remains the same.
Water is now 2 gallons for the day. Tanning is the same. Training is the same
Sodium load - salt everything I eat
Day 4 and 5 - Protein intake remains the same. Carbs are now 100 grams. Oatmeal and sweet potato in the AM, no carbs after noon.
Training remains the same. Posing remains the same. Tanning remains the same. Water consumption is 1/2 gallon, as i began the faze to drop my water.
2 coats of protan on days 4 and 5, am and pm
Sodium load - salt everything I eat.
Day 3 - The fun part begins. Carbing up. Protein intake drops to 200 grams and carb intake goes up to 500 grams starting at 5am til 2 pm after 2 pm no complex carbs just asparagus to keep dropping subcutaneous water. Carbs consists of very dry oatmeal. Sweet potato. Japanese white rice.
No training on these days. Just posing this remains the same.
Water consumption is 16oz for the entire day.
Tanning is once per day to still keep dropping the subcutaneous water.
Protan is twice per day in the am and pm.
Day 2 - Protein intake is 200 grams and carb intake goes up to 700 to 900 grams mainly of very dry oatmeal and japanese white rice dry. no more asparagus. Carbs are consumed slowly all day long.
No training, No water, No tanning, Posing remains the same. Relax.
Protan - 2 more coats in the am and pm
Day of show - up at 4am - start carbing up again dry pancakes with no syrup and dry oatmeal only jelly used on oatmeal and pancakes. no need for protein. after breakfast carb up with sweet potato.
6oz of water is consumed with nanox9 brings out the pump and vascularity 1 hour before stepping on stage.
1st coat of Jan Tana in the early Am. Then 30 minutes before i go on another coat of jan tana and a light oil sheen.
And thats all she wrote