It's time

Pharma
21

p22,

Hey, it looks like 6 meals or so per day…which is awesome. I’m guessing you’re taking the pineapple w/ the creatine to spike your insuline after your workout to transport it to the muscles…the second serving of pineapple I don’t quite grasp.

I don’t see fiber in the mix here except when you say “vegetables” carrots, for example are pure damn sugar and so are onions and tomatoes.

Cottage cheese I’m not too fond of. There is nothing in it you need and plenty of things you don’t need. EFAs are the only fats you should need at this stage.

I like the steak because, at this point, your body is using protein for energy and you should feel that from the b6 and b12 you’re getting from the beef.

My opinion, it seems pretty sound for a carb depleting, which is where I think you are according to the date of your show.

22

I tried to post a pic, but I just don’t see it on here today where I wrote “here is tito dorito”

23

tito: We received your post to the Photo forum but no pic came through. This usually means the pic needs resized. See the Tech Support category of the forum for more info and please re-submit.

It could also be caused by previewing your post but not re-attaching after preview. See note in the area where you post the photo.

Also, you may want to turn on you PM feature so we can help.

Mod

24

Tito: the second serving of canned Pineapple is after my weigh workout. I use the canned fruit because I wouldn’t be able to handle the taste of the cottage cheese without it. I always take in simple sugars directly after my workout though, weather I am leaning out or building muscle.
As far as fibre goes I am mainly eating salad with a little ultra low fat dressing.
As for cottage cheese please send me the info on this, I have been under the impression that it is a good source of low fat protien. Up until now it has worked for me? P-22

25

I got this from a search on T-mag:
“Dr. Stella Volpe, offered intriguing information on mechanisms behind the fat loss/ thermogenic effects of calcium. That’s right ? good ol’ calcium. Cottage cheese was sounding like more of a plus to the aggressive dieter with each passing slide. Now there’s even more reason to check out the cottage cheese smoothie recipes posted in the T-mag forums”.

26

P22,
well, bro. the bottom line is, you’re in crunch time and dieting for competitions, as you know, must progressively get stricter until game day and then you can vent w/ a phat trophy from all your hard work. w/ that in mind, i see know reason to take in any dairy products whatsoever.

compare my logic to this: you take the red pill…just kidding…in one hand you have a glass of oj and in the other you have a vitamin c capsule. we drink oj for the taste and for the c, however, the sugar, whether it’s fructose or not, is going to spike your insulin and whatever sugar is not used will turn to “stored energy” aka: fat. the only reason you should eve spike insulin when dieting is to get creatine to your muscles asap. at this stage I don’t see any reason for creatine. You don’t want increased atp in your muscle cells when you’re depleting carbs. i, personally, wouldn’t even load w/ it. I lose all fruits and stick w/ green leafy veges at the stage you are in of preparation for your show.
I like most of what you’re doing, but everyone, dieting or not, needs to taper off their fat, carb, sugar intake throughout the day of any diet. lemme know what you think and or if you want an example of what i would eat at your present stage

27

p22,
one more thing. the cottage cheese is a good source of fat. ie: EFAs are what you need and, aside from tuna, you haven’t mentioned any in your diet.

when you get to a certain % of bodyfat your body is gonna say “stop the music” because it’s too low…therefore, essential fatty acids will fool your body to keep burning w/ little or none coming in and they can’t be stored as fat…they are used for organ function, hair, nail growth, etc…this is key to show prep

28

Tito: I am taking Udo’s choice oil blend - a tablespoon full with each meal right now. But please give me an example of your diet. thx-p-22

29

p22,

Good on ya w/ the EFAs. I just didn’t know the name brand you were using.

my diet at your stage consists of 6-7 meals. I stay over 400 grams of protein because carbs deplete more and more every week…1. to flatten so I can load and be full and tight, 2. so my skin will gradually tighten…this is also why I diet for 12 full weeks although I can get to 3% b.f. in 6 weeks with ease…the skin just doesn’t tighten that fast.

meal 1 usually ground beef as lean as I can find. Fruit is usually gone by now so brocolli, spinach, or green beens and nothing canned due to sodium being gone by now. this stage usually already had bananas taken away so a sweet potato 20-30 grams or rice 1 cup.

meal 2 chicken, tuna, turkey, or another lean white fish, romain lettuce or spinach, (same veges) and br. rice or sweet potato again…

meal 3, 4, 5, and 6 all the same deal. except carbs would end on meal 3 and no more for the day leaving me at 60 complex from starches and roughly 20-25 from greens.

protein would involve getting leaner thoghout the day to isopure and nectar to get up to that 400g

fiber is the key to my diet…keeps you sane by feeling full and drags excess fats though your system.

I take vigoral oil…a blend of 8 different EFAs

Hope this helps

30

Thanks A LOT! I’m going to try this starting today, could you also tell me how you deplete your water. This is how I was planning on doing it: I was going to double my water intake the last week before the show, then the evening before cut water intake to zero, Is this a good way or how do you do it, and also when is the right time to begin carb loading and how much?
thx P-22

31

P22, my boy gave me this to help me with my contest prep.

  1. Stay within 10-15 pounds of your event weight. If you were too smooth last time, stay within 8-10 pounds of that weight.

  2. Give yourself at least 1 week for each pound of fat you have to drop.

  3. Give yourself extra time if you are not sure about how much you need to lose.

  4. Schedule a photo shoot for 2 weeks out from your event and aim to be ready at that time. You can make adjustments if you are not quite ready. If you are ripped and ready for the photo shoot you can maintain or slightly increase your calories the final 2 weeks.

  5. If possible, schedule yourself 2 or 3 events with 2 or 3 weeks in between so that you can try different final week preparations to figure out what works best for you.

  6. Always record your diet and training. Although it seems chiseled in your mind when you are in the midst of preparations, it will be months before you get ready to get in this condition again.

  7. When you find a plan that works for you, stick with it. Plan out your final week ahead of time and stick to your plan! If you are not 98% ready on Thursday there is not much you can do to look better. However, extreme measures such as dehydration or over carbing can make you look worse.

  8. Don’t confuse a thin layer of body fat with holding water. If your skin still appears thick going into the last week you are still holding subcutaneous fat.

  9. Don’t stuff yourself the morning of the event. You are not going to get enough carbs into the muscle to make a visual difference, but you will give yourself a bloated midsection.

  10. Don’t restrict your water. Most of the fluid lost from water restriction will come from blood volume and muscle cell volume. If you dehydrated for your last event and found that you had a hard time getting a pump and your vascularity wouldn’t come out, it is because you lost water from your blood and muscle cell volume. Dehydration is necessary for steroid users because the androgens cause edema. If you are a dedicated natural you won’t need to dehydrate. Try sodium loading and depletion to ensure that you don’t retain any subcutaneous water on the important day. If you are ripped and ready but wind up retaining water on show day, then you are probably allergic to something that you are carbing up on.

  11. Don’t do any more tanning after Tuesday. Any trauma to the skin will make it hold a little water.*

I. Sodium loading and depletion

A. Increase sodium consumption Monday through Thursday by adding more table salt to food and/or taking 1-2 salt tablets per day.

B. Friday - maintain as low sodium diet as possible. Drink as much distilled water as you can hold. (I usually drink 1.5 to 2 gallons) Take 100mg of potassium 3 times on Friday spread throughout the day.

C. Add a little salt Saturday before prejudging. Take in a little salt after prejudging. Continue drinking distilled water as you are thirsty.

II.Training

Sunday- Legs - HARD!

Monday - Chest, Shoulders - HARD!

Tuesday - Back, Arms - HARD!

Wednesday - Very light pump up and practice posing

Thursday and Friday - Practice posing

III. Diet

A. Monday through Thursday
Protein - 275-300 grams per day from lean beef, chicken, egg whites, and protein powder

Carbohydrates - 200-225 grams per day mostly from peaches, apples, oranges and grapefruit.

Fats - 20-25 grams per day from meat, poultry, and CLA

B. Friday - I cut my protein to 150 grams from protein powder. I eat 20-30 grams of carbs from fruit every 2 hours all day

C. Saturday - I eat a little fruit and some eggs, first thing in the morning. I try to eat as little as possible before pre-judging so that my waist will be as small as possible. After pre-judging I like to have a grilled chicken breast, and a bowl of Ice Cream and I eat some fruit before the night show.

32

Thx a lot for your input JT - greatly appreciated - It looks like I will be doing the provincials as well June 19th so this is just the beginning for me. -will be taking some pictures at the gym tomorrow. P-22

33

No problem P22. Good luck with all the shows.

34

JT…that’s a great deal of good information that i agree w/ if it works for an individual…your “boy” gave it to you 'cause it works for him.

P22 carb loading and depleting along w/ water loading and depleting is up to your body. I’m guessing you’ve competed before and if you’ve logged everything, then you may be able to “dial yourself in” a little better than last time.

Not to talk down on anyone, but JT’s advice wourks for someone out there and you need to find out what works for you. get someone who knows what they’re doing to keep a close eye on you when it comes to how flat you are when dieting and especially the last week. If you wanna hit me w/ some pics I’ll critique them, but do what you know works best for you. It’s better to be a little late w/ the carb loading and if you notice in time you can raise the glycemic index of your carbs while loading. In the mean time, the day I load carbs w/ a simple sugar from peaches is the day my insulin gets spiked too often and I gain bodyfat…be careful and start w/ more complex, then, if you aren’t loading fast enough…raise the index to a more simple carb…or add some more water to carry the glycogen

35

p22,

price check, bro:

sus250 10ml 120 beans
eq 10ml 200mg 90 beans
tren 50ml 225 beans

be critical, please

36

I’ve seen prices more expensive than this so your doing o.k. for a start. You can save yourself alot of money by making the tren yourself. By the way turn your PM option on - i tried returning your pm but since you have it deactivated I couldn’t respond. thx for all your help by the way and this will be my very first competition so it is totally a learning experience for me - I have pics and will be posting some tonight P-22

37

what a great fuckign thread!!! p-22 it would be awesome if you posted a training/diet log during the last week or so of your prep.

ps. thunder has written in depth about water manipulation on this site do a search under his name. he knows this shit real well!

38

p-dog,

The first competition is such a learning experience. I weighed in 1 lb. lighter on my second show a year after my first and looked 3 times my size. It’s amazing how much you learn. write everything down and take your fingers out of your ears while take what people say w/ a grain of salt. Listen to your body and remember this if nothing else: your body is in a constant state of adaptation. if you taper your water off day by day until show time…you’re telling your body to retain it. instead, load water…3 gallons per day so your body freaks out and flushes it…then totally cut it for two days…just a little example.

as for the price check…thanks…i might just do that…but is it safe?

39

Yep, its very safe - just get some instructions from the site you order your conversion kit

40

p22,

Hey, I called you “p-dog” not knowing there was one on here…that last response was for you p22.

Your pic looks great and your skin looks tight. How much weight have you lost and where is your bf%?