Okay then,… I’ve certainly had enough questions over the last few months, and now it’s time to nut up or shut up. Today, 1/4/10 begins my official prep for a couple of BBing shows a few months from now. Actually, I will have 15 weeks leading up to the 1st one which I plan to compete in (April 17, in Atlantic City).
I like to think that I learned a hell of a lot from my experience last year, and have examined, and scrutinized every tine detail of what I did last year in hopes of bringing an even better package to the stage. First, a few things that I am doing differently this time out:
1- 15 weeks instead of 14 weeks. This may not seem like a big deal, but this time I have an actual game plan from day one, unlike last time where I think I flopped around between a few approaches until I was a good 6-7 weeks in.
2- Higher calorie intake. I really think I dropped way to quickly when I started dieting last time. Trying to emulate Brian Whitacre’s exact macro breakdown was a bad idea, and I need to remember that I am not Brian.
3- Starting from a much heavier bodyweight. I had started the ‘official’ contest diet last time at about 190 lbs. Tonight at the gym I weighed in at 208.6 lbs. While certainly not shredded in the least, I have seen a hell of a lot sloppier off season bodybuilders. As my body has gotten used to the caloric intake of maintaining this weight, I feel that I can diet on a much higher number of cals than when I started at 190.
4- Higher carbohydrate intake. As long as I am dealing with a caloric deficit, I am going to keep my carbs a bit higher in an effort to hold on to more LBM. My average when I started dieting last time was about 175g on my medium (baseline) intake days. This time I will be ingesting about 225g on most days, with up to 300 on my one high day.
5- I will be incorporating my 6 day split right from the start. Last time I eventually settled on a 6 day rotation where every 3rd day was a low cal/low carb / interval day. I think this worked very well, and allowed me to really get into tight condition while still being one of the largest guys in my weight class. Again, I think this coupled with the higher carb intake should allow me to come in even larger.
6- FINiBARs and ANACONDA. I have been quite happy with the strength gains, and obvious increases in my overall thickness while incorporating these new supplements into my program. I’m really banking on CT’s Peri-workout approach to add to my overall LBM retention.
I will try to update as much as I can, and have already laid out 4 different spreadsheets detailing my total cals and macro breakdowns (and each specific food item as well as time to eat), each further planned into a rotating low, medium, and high intake day. I will go from ‘stage 1’, to ‘stage 2’ all the way down as I begin to plateau. Some weeks will involve a cal drop, others will call for the same number of cals, but with a drop in carbs.
My starting numbers (stage 1) are as follows:
Cals: 2300 - 2400
Cals: 2700 - 2800
Cals: 3000 - 3200
Carbs: 275 - 300g
Again, I will try to be as detailed as possible, I know a lot of people find this fascinating, and hopefully I will do as well this time out as I did last time.