4 days out - first thing AM - 145.6lbs
4 days out and feeling ready. This week I’ve only been getting tighter (and flatter due to depletion), so once I carb up and get a tan on I think I’ll fill out nicely. So far peak week is going well, I’ve been getting 9-10 hours of sleep each night, no cardio other than some light walking around, my body is responding well to the recovery. The depletion workouts take about 40 minutes and are done with about 70-80% of the normal weights I use, so not too stressful but definitely getting a good pump. The point of these workouts is to get whatever glycogen may be left in the muscles out, so short rest periods and higher reps are utilized, using antagonistic supersets to keep the session moving quickly. As an example, yesterday’s workout was:
5 min elliptical warm up
Seated Cable Row/Flat DB Bench - 7 sets. Had to drag a flat bench over next to the cable row, which in a busy and crowded gym like mine can be tough. But, I’ve found if you have a serious enough look on your face and move quickly, people usually let you do your thing.
Cross Body DB Curls/Decline DB Tricep Extensions - 7 sets
Seated Calf Press/Seated DB Shoulder Press - 7 sets
This is day 4 of the keto depletion diet, day 2 was the toughest as the brain handles no carbs, but yesterday and today have been much more productive. Brain Candy really helps! Water intake has been 3-3.5 gallons per day. Another side effect of the depletion phase is looking “flat” which I certainly have noticed. “Flat” meaning the muscles do not have the typical amount of glycogen in them they normally do when carbs are in the diet. Glycogen makes the muscles look full, and without the glycogen in the muscles they can appear flat, not pumped, etc. But, the whole point of the depletion week is to purposely get the glycogen OUT of the muscles, as research shows when the muscles have been depleted, then refilled with glycogen, they can actually store more glycogen than usual and it all goes right to the muscle (provided water intake is also balanced properly).
We’re starting my carb up Thursday night, replacing my usual last meal of almond butter and 3oz chicken with olive oil, with chicken and 2 cups of rice. Friday we’re going to be aggressive with the carbs, aiming for 300g. Water intake will still be high to ensure I don’t hold any extra water from the carbs. Once I’m carbed and tanned, I’ll be fuller, tighter and ready to go. Carb sources will be pancakes, white rice, Finibars and maybe some bananas in the AM.
Today I’m weaning down my veggie intake, tomorrow they’re eliminated completely to ensure my stomach isn’t distended at all come Saturday from any fiber left over. I’ll be switching most of my chicken meals to egg whites as they’re easier to digest and should also keep me tight.
Tomorrow we’re taking the dogs to my friend’s house, and prepping the food for the show weekend. Mainly baggies of protein pancakes and egg white/rice meals, everything else is pre-packaged. Also tomorrow is the full body shave in the afternoon, and first layer of ProTan in the evening.
Friday I’ll add 4 layers of ProTan throughout the day, get my light pump workout in after a couple meals, then we’re heading to the hotel at 1pm. Leaving plenty of room for traffic and bathroom breaks as 3 gallons a day means I usually need a bathroom every 20 minutes or so. Check in the hotel at 3pm, polygraph is in the hotel at 4pm. Then it’ll be more tanning, eating and relaxing. The show site is about a block away from the hotel, easy walk.
I got some new posing trunks that look great and I’ve been practicing posing every day this week. Overall I feel much better and more confident posing this time around, and for whatever reason, also don’t sweat buckets like I used to before the first show.
