GSD-Adjustments For Pre-Contest?

Nutrition
1

Does anyone have any suggestions as to how to modify the Get Shredded Diet to fit the last 6-7 weeks of a pre-contest diet(if needed at all)?

The following is something I’ve been playing around with. Feel free to comment:

7 weeks out(this week):
2100 kcal-I know the diet calls for bodyweight x’s 10, but I’m using LBM x’s 10.
158g protein(30%), 53g carbs(10%), 140g fat(60%) spread over 4 meals

6 weeks out:
1950 kcal-dropping 150 kcal per day with anticipated metabolism slow-down
158g protein(32%), 53g carbs(11%), 124g fat(57%)
I’m going to shave the excess kcals from fat. I don’t know if this is correct or not, but it’s what I’m doing until someone comes up with a good explanation as to why this isn’t a good idea.

5 weeks out:
1800 kcal-another 150 kcal drop
158g protein(35%), 53g carbs(12%), 108g fat(54%)

4 weeks out:
1650 kcal
158g protein(38%), 53g carbs(13%), 92g fat(50%)

3 weeks out:
1500 kcal
158g protein(42%), 53g carbs(14%),76g fat(47%)

2 weeks out:
1350 kcal
158g protein(47%), 53g carbs(16%),60g fat(40%)

1 week out:
1200 kcal
158g protein(53%), 53g carbs(18%),44g fat(33%)

The last week is where I’m really confused. But as for the overall plan, if anyone with experience getting ready for a show would like to chime in, I’m all ears.

Here is a link to pics of my current condition(the last ones, not the first):
http://www.T-Nation.com/readTopic.do?id=964560&pageNo=4#1448418

I don’t know if I’m behind or not, that’s why I’m going to these measures.

2

I didn’t do the GSD for a show, I just did it for myself so my “pre-comp” advice is certainly lacking, but one thing I found at the end of an 8 week GSD-stint was that I was unbelievably flat. I did dehydrate over the course of the last couple of weeks to see what was involved and even though I was really, really lean, it was near on impossible to get anything resembling a pump, even though I introduced carbs back in for a couple of days at the end.

I kept my carbs really low though otherwise so you may not have that same problem? I guess it comes down to how you respond to carbs normally- personally if I was doing it again I’d cycle carbs for the last couple of weeks - as soon as I re-introduced them I actually look better than I did at the final stages of the GSD. Typical!!

btw took a look at the pictures- that’s one hell of a transformation you’ve made, great job!!

3

[quote]g’em wrote:
I didn’t do the GSD for a show, I just did it for myself so my “pre-comp” advice is certainly lacking, but one thing I found at the end of an 8 week GSD-stint was that I was unbelievably flat. I did dehydrate over the course of the last couple of weeks to see what was involved and even though I was really, really lean, it was near on impossible to get anything resembling a pump, even though I introduced carbs back in for a couple of days at the end.

I kept my carbs really low though otherwise so you may not have that same problem? I guess it comes down to how you respond to carbs normally- personally if I was doing it again I’d cycle carbs for the last couple of weeks - as soon as I re-introduced them I actually look better than I did at the final stages of the GSD. Typical!!

btw took a look at the pictures- that’s one hell of a transformation you’ve made, great job!!

[/quote]
Did you retain water after re-introducing carbs? How many did you eat relative to your bodyweight?

4

[quote]FCFighter wrote:
g’em wrote:
I didn’t do the GSD for a show, I just did it for myself so my “pre-comp” advice is certainly lacking, but one thing I found at the end of an 8 week GSD-stint was that I was unbelievably flat. I did dehydrate over the course of the last couple of weeks to see what was involved and even though I was really, really lean, it was near on impossible to get anything resembling a pump, even though I introduced carbs back in for a couple of days at the end.

I kept my carbs really low though otherwise so you may not have that same problem? I guess it comes down to how you respond to carbs normally- personally if I was doing it again I’d cycle carbs for the last couple of weeks - as soon as I re-introduced them I actually look better than I did at the final stages of the GSD. Typical!!

btw took a look at the pictures- that’s one hell of a transformation you’ve made, great job!!

Did you retain water after re-introducing carbs? How many did you eat relative to your bodyweight?

[/quote]

I did retain, but that was as much to do with coming off the back of dehydration as anything. I was on around 100-150g carbs and I weighed 148lb so I guess around 0.75-1g/lb body weight?

5

I don’t like pre-planned calorie reduction (same with cardio progression) If your losing weight why drop calories the following week?

Your allready starting your calories lower then what the get shredded diet recommends so why is further reduction going to be necassary every week?

Like most things your better off adjusting as you go

6

[quote]JNeves wrote:
I don’t like pre-planned calorie reduction (same with cardio progression) If your losing weight why drop calories the following week?

Your allready starting your calories lower then what the get shredded diet recommends so why is further reduction going to be necassary every week?

Like most things your better off adjusting as you go[/quote]

Good point. I’ve been reconsidering dropping my calories, at least that drastically.