1st Natural Competition

Training
381

[quote]Koing wrote:
Awesome job and congrats on the Pro card.

What did you do in your peak week out of interest?

Koing[/quote]

I did more of a rapid backload, similar to Cliff Wilson’s approach, but with much less carbs than what he usually prescribes. I knew this approach was riskier than a front load since you have to get it just right. I ended up eating about 460 carbs the day before the show which is about 2x my normal day, or 100 more than my carb up day, so it wasn’t too far off the norm.

The reason I did this approach was because I still needed to lose a couple of lbs to make weight and did not want to mess with my water intake. So I was still doing cardio and working out up until the day. The other reason is because this was not much different than my prep diet, which was carb cycling. I was never able to pinpoint when I looked best so it would have been a gamble trying anything too different. I really always looked the same carbed up or not, so I figured why mess with it too much.

I didn’t mess with water, sodium or potassium. Lifted heavy up until 4 days out, then did moderate full body training the last few days, excluding legs of course(last leg day was Monday).Moderate carb up the morning of the show and decent pump before walking on stage.

I don’t know, I think I may have looked the same not even doing a peak week, just keeping the same thing. Then again, maybe I got lucky and everything just fell into place perfectly, the way I did it.

Thanks for asking!

382

[quote]yodaddy wrote:

[quote]Koing wrote:
Awesome job and congrats on the Pro card.

What did you do in your peak week out of interest?

Koing[/quote]

I did more of a rapid backload, similar to Cliff Wilson’s approach, but with much less carbs than what he usually prescribes. I knew this approach was riskier than a front load since you have to get it just right. I ended up eating about 460 carbs the day before the show which is about 2x my normal day, or 100 more than my carb up day, so it wasn’t too far off the norm.

The reason I did this approach was because I still needed to lose a couple of lbs to make weight and did not want to mess with my water intake. So I was still doing cardio and working out up until the day. The other reason is because this was not much different than my prep diet, which was carb cycling. I was never able to pinpoint when I looked best so it would have been a gamble trying anything too different. I really always looked the same carbed up or not, so I figured why mess with it too much.

I didn’t mess with water, sodium or potassium. Lifted heavy up until 4 days out, then did moderate full body training the last few days, excluding legs of course(last leg day was Monday).Moderate carb up the morning of the show and decent pump before walking on stage.

I don’t know, I think I may have looked the same not even doing a peak week, just keeping the same thing. Then again, maybe I got lucky and everything just fell into place perfectly, the way I did it.

Thanks for asking![/quote]

Thanks for the info, much appreciated.

Also the other question is why do people avoid leg 4 or a week out? Just wondering. Is it to stop too much of the nutrients going to your legs?

Koing

383

[quote]Koing wrote:

[quote]yodaddy wrote:

[quote]Koing wrote:
Awesome job and congrats on the Pro card.

What did you do in your peak week out of interest?

Koing[/quote]

I did more of a rapid backload, similar to Cliff Wilson’s approach, but with much less carbs than what he usually prescribes. I knew this approach was riskier than a front load since you have to get it just right. I ended up eating about 460 carbs the day before the show which is about 2x my normal day, or 100 more than my carb up day, so it wasn’t too far off the norm.

The reason I did this approach was because I still needed to lose a couple of lbs to make weight and did not want to mess with my water intake. So I was still doing cardio and working out up until the day. The other reason is because this was not much different than my prep diet, which was carb cycling. I was never able to pinpoint when I looked best so it would have been a gamble trying anything too different. I really always looked the same carbed up or not, so I figured why mess with it too much.

I didn’t mess with water, sodium or potassium. Lifted heavy up until 4 days out, then did moderate full body training the last few days, excluding legs of course(last leg day was Monday).Moderate carb up the morning of the show and decent pump before walking on stage.

I don’t know, I think I may have looked the same not even doing a peak week, just keeping the same thing. Then again, maybe I got lucky and everything just fell into place perfectly, the way I did it.

Thanks for asking![/quote]

Thanks for the info, much appreciated.

Also the other question is why do people avoid leg 4 or a week out? Just wondering. Is it to stop too much of the nutrients going to your legs?

Koing[/quote]

Koing, you’ll typically want to ease up on leg training early in the week of your show to avoid any inflammation associated with training. The quads (along with triceps) are one muscle you don’t want to pump up backstage. While they’ll feel huge and like balloons, definition and lines are blurred and lost with a pump

384

[quote]pwolves17 wrote:

[quote]Koing wrote:

[quote]yodaddy wrote:

[quote]Koing wrote:
Awesome job and congrats on the Pro card.

What did you do in your peak week out of interest?

Koing[/quote]

I did more of a rapid backload, similar to Cliff Wilson’s approach, but with much less carbs than what he usually prescribes. I knew this approach was riskier than a front load since you have to get it just right. I ended up eating about 460 carbs the day before the show which is about 2x my normal day, or 100 more than my carb up day, so it wasn’t too far off the norm.

The reason I did this approach was because I still needed to lose a couple of lbs to make weight and did not want to mess with my water intake. So I was still doing cardio and working out up until the day. The other reason is because this was not much different than my prep diet, which was carb cycling. I was never able to pinpoint when I looked best so it would have been a gamble trying anything too different. I really always looked the same carbed up or not, so I figured why mess with it too much.

I didn’t mess with water, sodium or potassium. Lifted heavy up until 4 days out, then did moderate full body training the last few days, excluding legs of course(last leg day was Monday).Moderate carb up the morning of the show and decent pump before walking on stage.

I don’t know, I think I may have looked the same not even doing a peak week, just keeping the same thing. Then again, maybe I got lucky and everything just fell into place perfectly, the way I did it.

Thanks for asking![/quote]

Thanks for the info, much appreciated.

Also the other question is why do people avoid leg 4 or a week out? Just wondering. Is it to stop too much of the nutrients going to your legs?

Koing[/quote]

Koing, you’ll typically want to ease up on leg training early in the week of your show to avoid any inflammation associated with training. The quads (along with triceps) are one muscle you don’t want to pump up backstage. While they’ll feel huge and like balloons, definition and lines are blurred and lost with a pump[/quote]

This exactly.

385

4747×3160 2.78 MB

just sharing a backstage photo from the show, pumping up with some ez-bar curls.

386

That’s a great photo, but man do you look ticked off, lol.

387

[quote]timmcbride00 wrote:
That’s a great photo, but man do you look ticked off, lol.[/quote]

Yeah, thats the…'Man this s@#t burns!'look. Lmao

388

So now I’m trying to rehab a shoulder injury I acquired while prepping. I’ve seen a doctor, but of course no remedy except for antiflamatory medicine. I’m trying to work around it, but this one is really hard to pinpoint what movements affect it. The only ones that affect it at the time are lateral raises. Shoulder presses seem totally fine and I’ve been sticking with mainly push ups for chest, even though most chest exercises feel ok too. I only perform exercises that do not affect it at all, but then I feel pain in the area the next day.

Usually for rehab, I just avoid movements that affect an injury but this time it almost seems I have to completely give up chest and shoulder training, which I’m not too willing to do. So I think the next step is to see a Physical therapist, which in the past has not been the best experience for me. Last time I pretty much got a cookie cutter routine and stretching me so much I think it made me worse. I did much better on my own. But I’ll give it a try again.

389

Sounds frustrating, both that chest/shoulder training may have to be reduced, but also that the PT didn’t seem to know what he/she was doing.

You can make lemonade thought. Take the extra time from reduced chest/shoulder training and bring what you feel are weak areas.

390

Wow, just found this and I gotta say, you, pwolves, students and of course Aaron Clark are some inspirational men. Keep it up and congratulations this year man. You looked great on stage.

391

Awesome

392

Hey man great job on your pro card win and prep! You looked great and came in absolutely peeled! I’m glad you took Cliff’s rapid backload approach and didn’t deprive yourself of water, sodium, etc…Many first time competitors would’ve probably done otherwise. I’m mentoring under Cliff right now and getting prepped by him for shows in the Spring so that rapid backload is something I’m definitely familiar with haha. All in all great job man and way to push yourself to your limits and bring your best!

393

this will be my favorite thread from now on and i will read it from the beginning since i will be prepping for my first show in april by myself :slight_smile:

congrats on your win, you look amazing.

394

I’ve been gone for a while, but I will start updating again as I’m now starting to look for a contest prep coach. I competed last October, have been slowly raising my calories but the real challenge has been trying to rehab from shoulder, knee and groin pain. I finally started seeing a Physical therapist last week for my shoulder.

I’m looking at doing one prep this summer, to compete in 2 to 3 shows in September/October. I’ll do a 12 or 16 week prep, depending on the recommendation, but I’m still trying to increase calories now. I’ve gained weight, but not as lean as I’ve liked, due to not being able to training chest, shoulder or legs too hard. I’d like to find a coach who works with natural bodybuilding, preferably IIFYM style, although most of my food will be clean.

395

How have the injuries been? What do the PTs say? Having had to revamp my own training due to my shoulder issues, I’m curious what you can and can’t do.

Nice to see you back :slight_smile:

S

396

Good luck yodaddy, looking forward to seeing your ramp up to the next show! The Mighty Stu would make a great coach if you’re in the market, as a top pro natural bodybuilder, and with similar injury experience.

397

Dont know how i missed this thread but just wanted to say congrats and awesome conditiong. Much respect.

398

[quote]The Mighty Stu wrote:
How have the injuries been? What do the PTs say? Having had to revamp my own training due to my shoulder issues, I’m curious what you can and can’t do.

Nice to see you back :slight_smile:

S[/quote]

Stu, I’m just seeing the PT for my shoulder right now. We’ve concluded it’s a shoulder impingement, I’m thinking caused by high volume training from my last prep combined with bad posture from a desk job I’ve had for years. I’ve always strength trained and I believe doing high volume training may have worsened muscle imbalances I probably already had(tight chest and lats). They haven’t told me what exercises to avoid but I’m doing lots of exercises to help activate my scapulae, which may be part of the issue. Foam and ball rolling my lat/rear delt alleviate the pain and increase my range of motion tremendously, as well as myfascial release and stretch of my pec minor.

399

Thanks guys. I’ll be sure to post updates.

400

So I’ve been planning since my last competition in October 2014 to start prepping around July to compete this Fall in October and November. After getting some feedback and what I’ve read, I’m thinking maybe I should wait until Spring 2016 to compete again.

My question is: What is the minimum time to wait between preps? If I prep again in July, that’s 9 months from my last competition. I’m back at my normal weight but I have been dealing with shoulder and knee pain, which has prevented me from training as intensely as I’d like. I am super anxious to get on stage again as a Pro but trying to be realistic and smart about this. The Pro shows that I’d like to compete are in the Fall and I don’t see too many next Spring.

Any thoughts on this? FYI, my last prep, I dropped from 182 to 160 lbs, about 1.5 to 2 lbs per week weight loss.