Always love these threads. I wont wish you the best of luck because I know luck has nothing to do with this. I know you can dominate this challenge though.
[quote]GoDawgs wrote:
Christian Thibaudeau wrote:
This is pretty much how the day unfolds…
6:00am
200g steak
6 caps Flameout
a bowl of roman lettuce and cucumbers
9:00am
1 scoop Low-Carb Metabolic Drive
4 caps ‘‘regular’’ fish oil
PRE WORKOUT
Anaconda 1 serving (upcoming product by Biotest)
DURING
BCAAs 40g
AFTER
Anaconda 1 serving
Whey isolate 1 scoop
Glutamine 20g
Glycine 10g
14:00
Low-Carb Metabolic Drive 2 scoops
Regular fish oil 6 caps
17:00
300g steak
6 fish oil caps
Green veggies
19:00
Low-Carb Metabolic Drive 2 scoops
8 egg whites
6 caps fish oil
Green veggies
Coach, it looks like almost all of your dietary fat is coming from fish oil. I know the benefits of high doses of fish oil, but is there any reason that your not including other healthy fats in the diet(eg olive oil, coconut oil, macadamia nut oil, nuts, etc)?[/quote]
I did have a pound of red meat in there! Plus the cooking oil (coconut oil).
[quote]MEYMZ wrote:
I wanna make a bet:
Thib will weigh in at 215. Who calls?
Over the weight he’s in is a loss.
The winner will be the one who gets the closest to his weight without exceeding it.[/quote]
THIS is what I call an idiotic post.
Furthermore, if I decide to compete, the weight cut off for my class is 198.5lbs
I’m suprised your not sick of cucumbers yet.
[quote]hardgnr wrote:
I’m suprised your not sick of cucumbers yet.[/quote]
To be honest there is a very narrow range of foods I like. I rarely get sick of ones that I do like because, frankly, I have no choice since I would soon not be eating anything!
After doing some thinking I decided to go a simpler way with my diet. First because I do not need this type of diet since I’m already at 8% and have over 12 weeks left.
So instead I decided to use a targeted carbs approach. Basically I’m low carbs all day except for peri-workout which will be:
PRE-WORKOUT
1 serving Surge Workout Fuel
1 serving Anaconda
DURING WORKOUT
1 serving Surge Workout Fuel
30g BCAAs
POST-WORKOUT
2 scoops of Surge Recovery
1 scoop whey isolate
Why the change? I don’t know anything about prepping for a show but how much percentage bf do you expect to lose per week in the remaining 12 weeks? I remember you mentioning for a lean individual to get shredded a targeted carbs approach is best, but will this change lead to overdietting or is 12 weeks not that long in terms of a prep for a bodybuilding show, even at 8 percent?
[quote]daffyduck wrote:
Why the change? I don’t know anything about prepping for a show but how much percentage bf do you expect to lose per week in the remaining 12 weeks? I remember you mentioning for a lean individual to get shredded a targeted carbs approach is best, but will this change lead to overdietting or is 12 weeks not that long in terms of a prep for a bodybuilding show, even at 8 percent?[/quote]
12 weeks is a pretty normaly length for a prep. However at 8% I will have the luxury of dieting conservatively. For example after 3 weeks of dieting I might increase carbs for 4-5 days then get back on the diet.
[quote]Christian Thibaudeau wrote:
MEYMZ wrote:
I wanna make a bet:
Thib will weigh in at 215. Who calls?
Over the weight he’s in is a loss.
The winner will be the one who gets the closest to his weight without exceeding it.
THIS is what I call an idiotic post.
Furthermore, if I decide to compete, the weight cut off for my class is 198.5lbs[/quote]
LOL & ouch.
Is the point of hiring a coach that he would be more objective about your look than you, so that an outside perspective can help you realize where you actually are physique-wise?
I mean, you obviously know about carb/water manipulation.
[quote]PonceDeLeon wrote:
Is the point of hiring a coach that he would be more objective about your look than you, so that an outside perspective can help you realize where you actually are physique-wise?
I mean, you obviously know about carb/water manipulation.[/quote]
Yes, it’s all about objectivity. When you are planning a contest you can freak out when you are getting close. The slightest daily water retention makes you believe that you’re getting fatter and you start to overdiet and do too much cardio… stuff like that.
[quote]Christian Thibaudeau wrote:
PonceDeLeon wrote:
Is the point of hiring a coach that he would be more objective about your look than you, so that an outside perspective can help you realize where you actually are physique-wise?
I mean, you obviously know about carb/water manipulation.
Yes, it’s all about objectivity. When you are planning a contest you can freak out when you are getting close. The slightest daily water retention makes you believe that you’re getting fatter and you start to overdiet and do too much cardio… stuff like that.[/quote]
OR YOU CAN SEND 1000 MAILS ADAY TO YOUR COACH
THINKNG YOU ARE GOING TO LOOSE THE SHOW WHEN YOU ARE IN THE BEST SHAPE OF YOUR LIFE 
[quote]amitsapir wrote:
Christian Thibaudeau wrote:
PonceDeLeon wrote:
Is the point of hiring a coach that he would be more objective about your look than you, so that an outside perspective can help you realize where you actually are physique-wise?
I mean, you obviously know about carb/water manipulation.
Yes, it’s all about objectivity. When you are planning a contest you can freak out when you are getting close. The slightest daily water retention makes you believe that you’re getting fatter and you start to overdiet and do too much cardio… stuff like that.
OR YOU CAN SEND 1000 MAILS ADAY TO YOUR COACH
THINKNG YOU ARE GOING TO LOOSE THE SHOW WHEN YOU ARE IN THE BEST SHAPE OF YOUR LIFE
[/quote]
And you actually DO win the show
Just out of curiosity, will you be using Poliquin or a coach a T-Nation reader would know of? Or will you use a coach at your own gym since the coach can assess you day to day in person?
[quote]daffyduck wrote:
Just out of curiosity, will you be using Poliquin or a coach a T-Nation reader would know of? Or will you use a coach at your own gym since the coach can assess you day to day in person?[/quote]
I will not really be using a coach; rather an adviser who will judge my physique as it progresses. I’ll still do my own diet and program. Just need an objective eye.
Since I got back to a simpler diet, I have no need to the complex program scheme that I was using. Anyway, the high volume/low weight days basically killed my motivation!
So I decided to get back to an approach that has been worked great for myself in the past. It is influenced by my own background as an olympic lifter (basically performing the same basic lifts every day) as well as the training of several strongmen competitiors who do one ‘‘bodybuilding’’ workout and one ‘‘events’’ workout on the same day.
Basically in the AM I perform a low-reps/compound only workout targeting the whole body. I select 3-4 exercises to do.
In the PM I perform more of a bodybuilding workout for 2 muscles groups (chest/back; legs; biceps/triceps; shoulders).
The AM workout is autoregulating, meaning that although the reps stay in the 1 - 5 range, the intensity of effort is adjusted depending on how I’m feeling on that day. The number of sets performed is also dependent on how I’m feeling.
For example, my shoulder was a bit painful today so even though I stuck to 3 reps on the bench, I did not go above 385lbs, which was fairly easy. I felt better on pull-ups so I did reps with 55lbs which were to the limit.
The compound lifts that I chose today were:
- Bench press
- Pull-ups
- Back squats
- Military press
I did 4 moves because I did not train yesterday and felt pretty good. But I’ll always include one pressing movement, one pulling movement and one overall lower body movement.
This afternoon I’ll do an upper arm workout which will be based around mechanical drop sets and that will look a lot like the program from my recent article.
Sounds good. It’s like a strength/bodybuilding hybrid program. How will this affect your peri workout nutrition will you use the No.1 for both the AM and PM workouts?
I meant the latest peri workout nutrition you posted on pg 2 not peri workout option number 1, sorry
[quote]daffyduck wrote:
Sounds good. It’s like a strength/bodybuilding hybrid program. How will this affect your peri workout nutrition will you use the No.1 for both the AM and PM workouts?[/quote]
The AM workout doesn’t require Workout Fuel because of the very low volume of work and longer rest intervals and do not require Surge Recovery for the same reason.
During the AM I’ll have Anaconda and BCAAs pre-workout, BCAAs during and Anaconda + whey isolate post-workout
During the PM it will be the strategy described on page 2
Can you tell what will you use as a tanning product for the show? I am planning my first competition as well and not realy clear what works best.
Also, what is your opinion on fruits? I did not see any in samples of your precontest diet. Does it mean you have none of them? Do you take any vitamins instead?