@ Lonnie
Thanks, knowing how shredded you are right now, those words truly hold a lot of weight, but not water weight (sorry that was an awful joke), but seriously, that means a lot coming from you.
I am looking forward to the carb up as well. Since I am going with the 3 day carb load, I developed a plan in case I detect spillover.
CARB LOAD ANTI-SPILLOVER PLAN
Preemptively, I will be increasing all of my supplements/vitamins that play any sort of role in glucose management, i.e. chromium, fish oil, apple cider vinegar, Vitamin E, and Vitamin B-complex.
If there is spillover then I will also implement some/all of the following:
- There is still some dairy in my diet which can cause water retention, if I look like I am spilling over, I will cut the dairy.
- Since I have 3 days, if I am spilling over, I feel I have time to cut back on carbs. If I spill on the final day, I still 160 grams of carbs that I was going to take in before prejudging that I can reduce if necessary
- Increase Vitamin C in case it is cortisol related
- Increase posing which facilitates glucose uptake
- Add in band holds or even light tire work to burn off some excess glycogen
- Reduce water intake
However, I honestly don’t think it will be a problem. Last carb load I handled fine and CT even told me I could have had more carbs. Not to mention, the carb load was actually proportionally MORE last time because I was only taking in about 180 to 220 grams of carbs on the final phase of my diet. Where as I am currently taking in almost 300 grams, meaning that my carb load this time will be less than double my current intake, but before it was almost three times my intake.
[quote] Lonnie wrote:
I’m glad we arent going to be on stage together 
I would have had to use the “Look at this F%*&ing Guy” Pose all night.[/quote]
First, what a nice thing to say. Second, I am really curious what that pose looks like, lol! : )
How about posting a picture when you have a spare second?
[quote] Serge wrote:
Yep…ridiculous. Good ridiculous. Awesome job. I didn’t have time to go back through the mock prep pics, but at first glance it seems like your legs have definitely improved since last year.
Awesome work man. Good luck! [/quote]
@ Serge
Thanks Serge! I agree with your assessment.
In case anyone is wondering what he is talking about, my old pictures are here:
I am currently about 5 pounds heavier and with tighter legs and lower abs. I truly feel like I have put on almost 10 pounds of quality mass over 2011.
Wednesday Evening
Band Holds
Weighted Serratus Crunch, 6 sets of 10 reps
Night Show Posing practice
Thursday - 9 days out - 1 regular workout left!
Morning
Dog Walk + Caffeine
Lunch Break
Deadlift plus Chains (+50) - AR: Stiff Arm Lat Holds
327.5 (+50) x5, 4 sets
327.5 x5, no chains on final set
OH Press - AR: Box Jump x 1 and Explosive Leg Extension x 5
130, 140x5
155x5, 4 sets
4 rounds (plus a 5th set of Maltese Holds)
a) Maltese Hold, 3 reps
b) OH Press 130x1
c) Box Jump x 1
d) Explosive Leg Extension, literally throwing the weight off my legs, de-emphasizing the eccentric, ramped up to a few sets of 170x5
Chinup
BWx8, 2 sets
Caffeine
SOME THOUGHTS ON CAFFEINE
Ever since taking in the caffeine during my morning dog walks (been doing it for about 2 weeks), I have noticed I feel markedly more tired in the evening.
It is almost as if you have a set amount of nervous energy and expending so much in the AM due to the caffeine activation leaves less availalbe for the PM? Thus the sluggish feelings?
And of course, metabolically speaking, if I am more activated in the AM and thus burning more calories (but still taking in the same amount I was before the caffeine) then it would makes sense that I am in a greater deficit at the end of the day and thus more fatigued.
Thoughts?
CREATINE & CARB LOAD
I will continue to use creatine as normal while working out and during the depletion phase (Sunday to Tuesday) as it help hydrate my muscle cells.
But I was curious what other’s thoughts are on creatine during the carb load?
I will just be practicing posing at that point (Wednesday to Friday), no regular posing.
If I mix it in a drink and consume it like normal (1 teaspoon for the day) will it be beneficial to the load, i.e. continuing to drive more water into the muscle cell?