Q&A on contest prep by victor delcampo

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    Q&A on contest prep by victor delcampo


    Ok i have been competeing for a number of years maybe you have heard of me maybe you havent. I have learned a few things through my own experiences and i figured i would try and answer any questions you might have on contest prep. from day one of diet to the day of the show i will answer your questions to the best of my ability.
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    I have a quick question. I'm trying to get my body fat in a very lean percentile. With my diet on track, how much cardio do you do?
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    I am glad I finally got a question to answer. Here is what I do for myself, when training for a contest.
    I do 45 minutes of moderate cardio 5 days a week usually first thing out of bed before eating my breakfast.
    ex: walking on a treadmill at a high incline at about 2.5 to 3 miles per hour while squeezing my my butt as I walk.
    There are 7 days in the week, I weight train 5 of them. I plan my cardio so one of my days off is on my leg day and another is on a non lifting day. This way I get one day a week when I just do cardio, one day when i just lift weights, and one day when I do nothing but rest.
    i also write blogs on these two websites
    victordelcampo.net
    rippedacademy.com
    be sure to check them as well
    Last edited by victordelcamp; 07-09-2007 at 09:01 PM. Reason: gramar
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    Lol well give me some of your typical training routines..What kind of supps do you take?
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    Quote Originally Posted by crader View Post
    Lol well give me some of your typical training routines..What kind of supps do you take?
    well my training split is something like:
    mon chest and bis
    tue hams and abs
    wed shoulders and calves
    thu off but do cardio
    fri quads no cardio
    sat back and tris
    sunday no cardio no weights

    supps protien powder, fat burners, energy drinks i really like diet turbo tea and speed shot.
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    What type of break down do you do for your diet when dieting for a competition? I'm currently doing a 50/20/30 split. Also if you can't do he cardio on an empty stomach (i get up at like 4am for work), what would you suggest, like 45 minutes post-workout? Also what are your thoughts on sipping on BCAA's while doing your cardio?
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    Quote Originally Posted by CHAPS View Post
    What type of break down do you do for your diet when dieting for a competition? I'm currently doing a 50/20/30 split. Also if you can't do he cardio on an empty stomach (i get up at like 4am for work), what would you suggest, like 45 minutes post-workout? Also what are your thoughts on sipping on BCAA's while doing your cardio?
    I start my diet like this
    I take my lean mass and I eat about that many grams of carbs
    also 1.5 to 2 times my lean mass in protien
    and I eat about 30 grams of fat
    as I go I make adjustments to carbs sources first. switch from brown rice to yams
    then I may lower fat or adjust carbs slightly
    and towards end i take fat out completely
    i eat same diet every day if im still making improvements at a good pace.
    i usually dont have to start cycling carbs till last four weeks
    food sources:
    eggs wites
    egg yolk
    chicken breast
    flank steak
    tuna
    brown rice yams
    brocolli
    whey protien

    Im not against post work out cardio but 30 minuter post work out should be plenty.
    I like to split training and cardio. I need to eat the second i finish lifting, thats what motivates me sometimes. I can remember saying 4 more sets and I get to eat towards end of work out during diets.
    Finally, bcaa im not against but when Im dieting for a show. I try not to take any extra calories other then food sources so if drink has calories I would opt. for pills
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    Hey Vic.....its Rusty....


    Fellas Victor knows his stuff, I got in shape very quick with his diet and training regime. Hes very good at contest prep, plus he himself gets into shape fast...its amazing!

    Hit me up Victor.....looks like I am not gonna be able to get outta working on Saturday.
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    Hey bro, I'm 5 1/2wks. out from my first show. So far so good but I still have a little fat in my lower abs, a little bit remaining on my lower back, and my quads are still somewhat smooth. If you would, check out my current macros and tell me what you think. Currently I'm on 3 low carb days then 1 high carb. Diet consist mainly of chicken, fish, brown rice, oats, egg whites, green veggies, olive oil, flax oil, protein shakes, and some natty peanutbutter. I was thinking of dropping the cal. down by about 200/day and then re-evaluate 4wks. out.
    Cal Pro Carb Fat
    7/7 2399 223 301 33
    7/8 2081 279 90 66
    7/9 2051 306 86 66
    7/10 2100 297 90 54
    7/11 2735 305 181 82
    Here is a few pics at 9 wks. out.




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    Quote Originally Posted by cranny View Post
    Hey bro, I'm 5 1/2wks. out from my first show. So far so good but I still have a little fat in my lower abs, a little bit remaining on my lower back, and my quads are still somewhat smooth. If you would, check out my current macros and tell me what you think. Currently I'm on 3 low carb days then 1 high carb. Diet consist mainly of chicken, fish, brown rice, oats, egg whites, green veggies, olive oil, flax oil, protein shakes, and some natty peanutbutter. I was thinking of dropping the cal. down by about 200/day and then re-evaluate 4wks. out.
    Cal Pro Carb Fat
    7/7 2399 223 301 33
    7/8 2081 279 90 66
    7/9 2051 306 86 66
    7/10 2100 297 90 54
    7/11 2735 305 181 82
    Here is a few pics at 9 wks. out.




    ok right off the bat your fat is way to high and there is realy no need for you to be eating 300 grams of carbs on any day i would suggest
    around 200 would be plenty of carbs take fat out completely
    keep protien and carbs the same everyday and cycle fat in at 40 grams every 4th day and
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    also its hard to help you with out knowing your weight and bodyfat % where are you located i can help you out i do this for a living
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    Quote Originally Posted by victordelcamp View Post
    also its hard to help you with out knowing your weight and bodyfat % where are you located i can help you out i do this for a living
    Thanks bro. Yeah I guess some stats would be nice huh?
    37 yrs. old
    5' 10"
    190lbs.
    Guessing 8-9% BF. All we have are some spring calipers to measure skin folds. It says 7% But I believe it's a little higher than that at the moment. I live in the middle GA area. The show is the Coastal USA in Atlanta Aug. 18th. My training is 5days/wk. and cardio 30-35min. 6-7 days/wk. Thanks again for any help. I need all I can get at this point.
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    Quote Originally Posted by cranny View Post
    Thanks bro. Yeah I guess some stats would be nice huh?
    37 yrs. old
    5' 10"
    190lbs.
    Guessing 8-9% BF. All we have are some spring calipers to measure skin folds. It says 7% But I believe it's a little higher than that at the moment. I live in the middle GA area. The show is the Coastal USA in Atlanta Aug. 18th. My training is 5days/wk. and cardio 30-35min. 6-7 days/wk. Thanks again for any help. I need all I can get at this point.
    there is some good information on my website try eating
    180 grams of carbs 380 grams of potien and 30 grams of fat from egg yolk every 4th day letme know how that goes also eat every two and half hours your awak if you run out of meals and you will still be awake eat 7 ounces of chicken with greens (they dont count in carbs) every two hours till bed
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    Quote Originally Posted by victordelcamp View Post
    there is some good information on my website try eating
    180 grams of carbs 380 grams of potien and 30 grams of fat from egg yolk every 4th day letme know how that goes also eat every two and half hours your awak if you run out of meals and you will still be awake eat 7 ounces of chicken with greens (they dont count in carbs) every two hours till bed
    Bro I can't tell you enough how much I appreciate this help. As long as I know what to do I WILL do it. But I feel w/ this being my 1st comp. I'm spinning my wheels at times. With only 5 1/2 wks. left I don't have time to play around much.
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    i want to do my 1st show nov 2009.

    what should i be doing now, ive been bulking for 2.5years.

    i wass thinking of going No carbs(only at breakfast)
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    what up vic its Brad from R.A. ON/ABB

    this guy right here knows his **** people.

    vic whats the most cardio you have done getting ready for a show?

    do you take any pre morning cardio supplements like BCAA's or glutamine?


    PROCOMPLEX BABY
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    this thread is a little on the old side..
    CURRENT 2014 Log http://anabolicminds.com/forum/old-school-hormone/252748-cherry-poppin-test.html
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    Quote Originally Posted by victordelcamp View Post
    Ok i have been competeing for a number of years maybe you have heard of me maybe you havent. I have learned a few things through my own experiences and i figured i would try and answer any questions you might have on contest prep. from day one of diet to the day of the show i will answer your questions to the best of my ability.
    reps and welcome to A.M, great to see someone sharing knowledge and by the looks of it, you know your stuff.
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    Quote Originally Posted by smshannon001 View Post
    this thread is a little on the old side..


    dude, it's the section of bodybuilding contests and he's giving advice on contest prep, what's so odd about that?
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    ha i will get vic over here to update this thread soon, he's got the USA's coming up so he's in contest robot mode right now..LOL he's looking thick as hell and on point right now also.
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    this is victor delcampo i am bringing this thread back. QandA with victor delcampo is up and running.
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    I am 1 week out of my show and I have 5 lbs to get off yet to make lightweight which I'm guessing is water? Should I stop cardio this last week? I am holding water in my legs for sure but every day the start looking better and better, but if I am afraid if I keep doing cardio legs will stay full and look smooth, and like I said I am still 5 lbs heavy!
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    i would keep cardio until wednesday you should have no problem making weight if you drop water 14 hours before weigh in cut it do 1 gallon day before.
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    So you don't think cardio will make kegs smooth?
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    So you don't think cardio will make my legs hold blood and get smooth?
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    no you should lose all water between thursday and saturday. do you deplete water while you carb up. if you want to take extra precaution you could sleep with feet elevated.
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    Yes I do deplete water while carbing up, and I think I'm ganna elevate my feet fri night...
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    you wont hold water from cardio session i would just do morning cardio thats it and start carbing that day after last workout
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    I would like to carb up after last workout, but I'm still hanging about 5 or 6lbs heavy so if I start carbing I won't make weight... And I weigh in fri night at 5pm and show is sat at 10:30am, so do you think I will have enough time to carb up fri night and sat morning and what should I carb up with?
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    no you should start carbing and cut water back just 32 oz friday you should make weight. its not the food that will make you gain its fluid. atleast start thursday or you will look like crap.
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    Ok thank you much!!! Just the info I was looking for!
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    What do you suggest I carb up on?
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    What do you suggest I carb up with?
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    i use white rice yams i also use rice cakes and preserves close to contest
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    I'm just really afraid if I start to carb up thurs I won't make weight! I'm pretty sure by seeing your pic you know exactly what your doing, so I will do it!
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    well all this advice is assuming your ripped and ready but you definitly need 72 hours til fill out proberly and dry out
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    I have a question, if your the same guy as at the beginning why not use the same username as before ...

    Call me skeptical but anyone could create a username called 'vic' and claim.
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    Quote Originally Posted by vic the brick View Post
    well all this advice is assuming your ripped and ready but you definitly need 72 hours til fill out proberly and dry out
    Says who??? This is a farse, from personal experience and science.. MR. "Brick."
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    Ok what's going on here? Is Vic really Vic?
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    Dude, I doubt this is Vic honestly. His answers are "old school" like what they did in the 80's and that ****s been proven wrong time and time again. Daxxer is your show a non-tested or tested (for drugs) show? In my opinion I wouldn't look to bodybuilders who take drugs because their prep is going to be a lot different from yours. Also if this is Vic I still wouldn't take the advice, everyone is different and to throw out specific days and times to be doing things is just ridiculous. This has made me laugh long enough, I had to let you know Daxxer i felt bad for yah!
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