I might consider doing a bodybuilding show in the near future. I said that I would not do that again because I really have nothing to gain and everything to lose from it.
BUT last time I competed I completely screwed up the last few weeks; overdieting, losing muscle then dehydrating too much and suffering from a heat stroke on stage. Which goes to show that regardless of how much you know, you can’t remain objective in those last few weeks.
Anyway, everytime I look at my pictures from 3-4 weeks prior to the show I get mad because having been in that shape I would have KILLED!
It is this desire for redemption that is motivating me.
I feel that I overdieted and went too extreme on my diet for too long (too low on calories, too low on carbs while not raising fat enough).
So here is my plan so far. I will revolve around a 10 days cycle based on the earliest work of Dan Duchaine and Mike Zumpano called ‘‘the ultimate diet’’ and it will go as follow:
Day 1. Low-carbs (50g or less); high protein (around 400g of protein which is roughly 1.75x bodyweight); moderate fat (30g from fish oil, around 40g from other sources… GPP-style workout to quickly tap into glycogen stores. No strength training.
Day 2. Same diet. Chest in the AM (moderate intensity, relatively high volume), Delts and Triceps in the PM (moderate intensity, relatively high volume). Since I’m low carbs on that day I’ll use peri-workout strategy no.1 (see below)
Day 3. Same diet. Leg in the AM (mod intensity, relatively high volume), back and biceps in the PM (mod intensity, relatively high volume). Peri-workout strategy no.1
Day 4. Same diet. Abs and cardio. No peri-workout.
Day 5. Targeted carbs approach… no carbs, except peri-workout (strategy no.2). Chest/Delts/Triceps workout (low volume, beyond failure training).
Day 6. Same diet as Day 5. Legs/Back/Biceps workout (low volume, beyond failure)
Day 7. High carbs diet… roughly 400-500g of carbs spread throughout the day. No training
Day 8. Targeted carbs approach … ‘‘Power pressing day’’ (bench, push press, dips for strength)
Day 9. Targeted carbs approach … ‘‘Power pull/legs day’’ (squat, dead, chins for strength)
Day 10. Cardio and Abs. Low-carbs day. No peri-workout.
Peri-workout strategy no.1
PRE
Anaconda 1 serving (upcoming product by Biotest)
DURING
BCAAs 40g
AFTER
Anaconda 1 serving
Whey isolate 1 scoop
Glutamine 20g
Glycine 10g
Peri-workout strategy no.2
PRE
SURGE Workout Fuel 1 serving
During
SURGE Workout Fuel 1 serving
POST
SURGE Recovery 2 scoops
Whey isolate 1 scoop
