Life long natural bodybuilder, first show
- 06-21-2012, 03:39 AM
- 06-21-2012, 04:41 AM
- 06-22-2012, 08:05 AM
I'm going to have a higher carb day once a week from now on. I'm thinking 2.5-3 grams / lb of bodyweight. So 430 -500 g carbs. In this day I will reduce protein to 1 g / lb of bodyweight.
06-22-2012, 11:37 AM
Sounds good, but most likely unnecessary until later in prep when you're lower in carbs and glycogen stores are more depleted. If you spill it will just be stored as fat and make prep harder. Make sure you work out the macros ahead of timeOriginally Posted by rockme
06-22-2012, 02:20 PM
Rockme, i feel you are being a tad misguided here, there is no hard and fast rules for someone to be comp ready everyone is a little different when it comes to this, be careful who you listen to and it really is not needed to be complicated and confusing
06-22-2012, 02:40 PM
06-22-2012, 09:04 PM
Dude, no offense, but you started your prep at somewhat high bodyfat.. You're GOING to be flat. You're cutting for a show, not the beach. Keep that in mind when you plan on going and eating 500g carbs a day..
06-22-2012, 09:18 PM
Poster above is right in that it is very normal to feel like you look flat during prep. Especially the further away from your refeed days you get. You should do your best to get used to it, this is what will make the carb up days work, and you'll go back to being full again after carbing up.Originally Posted by rockme
For reference, my refeed days were at 500g once per week, but I was at 80-90g carbs/day during the week which allowed the large carb up to work. And I am 6'2...so just keep that in mind as you cut.
Are you doing HIIT for your cardio?
I would take issue with the above poster saying that you were at too high bf when you started, IMO
06-22-2012, 11:12 PM
06-22-2012, 11:20 PM
500 is too much for sure. Cardio is 4xwk at 25 min HIIT. That will increase to 5xwk at 35 min soon. Did you have a refeed day at 7 weeks out, or at the very least a higher calorie day to prevent metabolic stagnation?Originally Posted by uvawahoowa
06-23-2012, 12:25 AM
Yes, I had Saturday as my refeed day from 12 weeks out (out of a 16 week prep), which was also my leg day so I could use up some of that glycogen to prevent spilling and fat storage. I started at 300g and as my carbs dropped during the week it gradually increased to 500g.Originally Posted by rockme
06-23-2012, 11:12 AM
Did you allow for sweeter, faster carbs on your refeed day? Or was it all slow digesting carbs?Originally Posted by uvawahoowa
06-23-2012, 11:37 AM
Almost all slow digesting...50 from green veggies (asparagus, broccoli, spinach, etc), 350g sweet potatoes, 100g white potatoes post workoutOriginally Posted by rockme
07-06-2012, 12:16 AM
If I may add in my thoughts in regards to the picture you posted, bring your legs closer together. When flexing, you want the adductors to just about be touching to create the illusion of larger legs.
07-06-2012, 07:25 AM
07-07-2012, 10:40 PM
You're coming along well brother, Keep it up..
Visibly leaner everywhere.
Even after my refeed (1lb sweet potatoes last meal of the day) i woke up the next day flat. Sure, more full than the previous day, but nowhere near SHOW day full. or off season full.
Not trying to be negative / attack anyone at all, just throwing in my 2 cents is all. peace brother
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