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2 weeks out

Here are some of the pictures from the photographer. These were much better than the ones I had. I am currently just lifting and eating clean. Going to take a little time to recover, Dr told me kidneys and liver were intoxicated. Hehe no ****. So just letting my body get back to normal and I will hit it hard at the end of summer.

Anyone out there getting ready for a show.
 

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Yeah man i am three weeks out from my first show.:yawn: and i am feeling the ol diet bleh. but i am tightening up nicely i am @182 today so i am pretty happy with my weight:condition ratio, the only thing i am stressing now is the last week, i didnt do a practice run so i am freakin out now. lol oh well live and learn right?

Nice job btw.

syko
 
Syko, whatare you currently doing for a diet, 3 weeks is plenty of time. Also what are you planning for your week out. You shouldnt have to adjust a whole lot. send a pic and I will help if I can.

Thanks everyone. Compliments are great.

Trainng is going smooth, right now just letting my body recover and lifting smart. Heavy weigths after a show can do allot of damage to your joints so I am going slow.
 
HEy Ripped

I have been keto from about 2mo out so i am really feeling it and my last week is kinda in flux right now cause i went to a seminar for a PT cert and met some guys that gave me some advice, so i am changing things around right now.

But my old last week was skips ****loading process. but now it is kinda getting closer to a standard carb deplete load with water and salt dropping thurs afternoon xpel from thurs morn on till fri just b4 bed and regular carb load up till my last two meals b4 bed on fri in which time i will sodium load and maybe some fats along with my carbs so i am all over the place lol

wow that was prolly confusing to read but im sure you get the jist. I will try and get some pics up tomorrow but no promises.

thanks,
syko
 
I see you are going to sodium load on Friday. Don't even think of touching any sodium man. You want to cut sodium completly 7 days out. No loading of crap food at all. Keep it simple. Stick with your diet till 4 days out and then carb deplete. You can go down to about 50 grams of carbs, 25 gr fiberous and 25 strachy. Slowly cut your water. And add protein during this. Some more chicken to keep you full and you dont burn any muscle. Also the day before it is real simple. I dont care what people tell you and have you thiking of. Wake up eat as many WHITE potatoes as you can, eat a little protein if you want. Do not do sweet potatoes they will flatten you out. I have tried it all in the past. My pictures speak for themself. I know getting advice and stress can be frustrating but if you have any questions shoot me an email [email protected] Do not do the crap loading. your body needs to get used to the calories so it can adapt to carb deplete.
 
Thanks ripped why no sodium? I thought the body needed sodium to make glycogen?

Also i have read that the extra sodium will suck any sub q water from the body and help with glycogen storage because you need water to make glycogen

thanks again,

syko
 
Trust him, and me NO SODIUM, on the day of after prejudging have table salt ready just in case you cramp, but sodium will make you hold water as you are trying to dry yourself out... In addition, afterprejudging you may introduce some sugary foods into your system NOT before. And the white potatoes will dry you out, but do not boil them or anything bake them, and use little to no butter, and NO salt. This will fill your gylcogen stores, and dry you out quite nice...
 
Apower has gone with what I suggested also. He is correct the potatoes will fill you right out. Do not worry about spilling over weight wise. I ate almost 8lbs the day before the show and still lost weight due to cutting my water. I ate a little chicken and snaked on plain granolla for sugar.

As far as the salt cut it out completly 7 days out. It will flatten you right out if you start to use it that week. I have seen guys come in so freaken flat that they looked like they didnt even train. Let the carb depletion do its work fo r3 days then jumop right into them on friday if your show is Saturday. Post your current diet and let me see what you are doing now.
 
I wasnt second geussing you guys i was just wondering btw lol

Right now i am bringing in
preWO 1banana, 2 tbs pnut bttr
postWO 70gr wpc 40 gr malto

m3al 1 8oz chick (boiled) 4oz asparagas
same for meals 2,3,4 cept maybe brocc or cauli
meal 5 8oz beef (usually steak) but i do get mad lean burger
meal 6 prolly more beef or chick with almonds

cardio @ 1.5 hr ed split into 45's unless i screw up or am @ work so i have to do a whole session for that long

im gonna cut my malto soon but i dunno when yet so any advice would be greatly appreciated.

thanks

syko
 
syko said:
I wasnt second geussing you guys i was just wondering btw lol

Right now i am bringing in
preWO 1banana, 2 tbs pnut bttr
postWO 70gr wpc 40 gr malto

m3al 1 8oz chick (boiled) 4oz asparagas
same for meals 2,3,4 cept maybe brocc or cauli
meal 5 8oz beef (usually steak) but i do get mad lean burger
meal 6 prolly more beef or chick with almonds

cardio @ 1.5 hr ed split into 45's unless i screw up or am @ work so i have to do a whole session for that long

im gonna cut my malto soon but i dunno when yet so any advice would be greatly appreciated.

thanks

syko
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is this your diet for the week out, how far are you anyway? send a response and I will help you out. The reason I ask is because I don't see any carbs
 
That will be my diet for this week coming up and the week after will be the same except no beef. as of tomorrow i will be two weeks exactly.

btw i bloat hard with any carbs it seems, so i have been keeping them within 150gr for the last two weeks it sucks but i figured my weight was getting to where i was coming along condition wise but no weight was being lost and i want to be a middle so i figured a pound or two o muscle wouldnt hurt as long as i came in conditioned if that was what you were getting at


thanks again

syko
 
Yes that was my concern with your diet. if it is working for you then stick with it. other than that you seem to have things worked out pretty good for you. I would plan on cutting the bannana out the week of the show because of the sugar. But work on your diet for the week out, Looks good so far. One thing to keep in mind isyou dont have to completly cut your carbs out. But just add some protein. keep me informed and post a pic
 
You are looking great man - I am just over 2 weeks out from an NPC show - on fish for every meal, carbs are low - but are in for 4 of the 6 meals (about 4 oz sweet potato). 3 tbs of Flax a day - going down to 1 tbs a day for the last 2 weeks - of course carbing up starting Wed. You are looking lean and still very full for not yet carbing up. Best of luck to you. I have dropped from 212lbs at 15.5% BF to about 188lbs at 7% so still on lots of slow cardio & posing. Congrats on the spinal erectors showing - that christmas tree is fantastic. I expect to come in another 10lbs lighter - it is tough the last couple weeks. Hang in there
 
Just saw you got 1st place - CONGRATULATIONS!!!! great motivator for us with shows coming up to stay the course.
 
thanks Test and Rage. I will be hopefully going to national show next year. Win or loose it will be a goal to get to. What are you 2 up to.

Test what are you doing for a show and let us see pics man.
 
I am doing the Georgia NPC show -Munson Classic on the 16th - so just hitting 2 weeks out. It is tough at night since I have no carbs for the last 2 meals. Will try to get pics today - actually planning for another show 3 weeks later. White fish & cream or rice or sweet potato for meals. BCAA & liver pills, vitamins, Beverly Ints leanout and 7-keto. And drinking 1.5 gals of water - just getting by - damn I sleep good though. As you know, if you can't pose - for get the whole think - focusing on that with a great trainer that has been a judge. I am switching now to treadmill in the morning and stair stepper in the evening to cut quads more. My leg workout has shifted to 10sets of leg extensions starting at 200lbs for 15 and moving down the from there. The 6 sets of 21s on the lying leg curl, then walking lunges - prior to stair stepper. Weight is down to 183lbs in the am. Not positive about the BF%, but abs are starting to cut at the bellybutton so I must be getting down their - still need to get the fat off of the lower back to show striations. Next step is to cut my fat intake to 1 tbs per day. Of course I am taking glutamine as well. And liver care supplements. I really miss the protein shakes. Have a photo shoot the day after the contest - which is hard since I want to have a cheat meal. Later
 
11 % from May 6th - it has taken me a while to get down below 7% - changed to this show in mid Sept. since I am trying to hit 5% for it. (and the pics are before I learned how to pose, so please forgive for that) - other pics in the same thread.

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I remember that shot bro, you were thick then. Looks like you are right where you need to be, dont worry about the lower back. That will disappear when you carb deplete.

Remember not to hit legs to hard the week of the show. Maybe hit them on Monday but that is it. You will be so tired it wont matter come tuesday and wensday.

What you using to prep. at this point. You going to use a diuretic?
 
Thanks for the advice on Legs - at least I stopped Leg presses a few weeks ago, and hack squats - though I want more upper quad definition. Not sure if I will get it. I am trying out yohimbe to decrease fat synthesis by increasing fatty acid mobilization
Yes I will start duiretics about 7 to 9 days out this time. Last time I used them 3 days out and it was not enough. Not sure if I follow you on the carb deplete - I plan to start eating more carbs starting Wednesday to come in full saturday - cutting water to 1 gal Thurs, and 1/2 gallon Friday - done by 5pm Friday night then just sips.
 
What area you using for Diuretic?

I was refering to depleting on Mon- Wed.

Looks like you have it nailed down man. No need for changes now, just stay confident and don't let the carb down days get to you. It is common to start outhinking yourself those days.
 
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