|
|
Post by blade on Sept 25, 2007 14:18:59 GMT -5
So now that I'm done competing for this year I want to get my weight back up to 215 from currently 190 (176 last Friday). As far as carbs go, what's a good guide to increase it to without getting too fat? I want to stay around 215 at 9-11%BF in my off season. Do you suggest staggering carb intake? Etc.  Any advice would be nice? |
|
|
|
Post by mrky03 on Sept 25, 2007 19:26:52 GMT -5
A plan that works well for me is to build my carbs up around my workouts, mostly post workout when I need them most. For instance I'll eat pretty low carb most of the day then have a pre workout protein shake with dex. and another post workout then go home and have somemore high GI carbs with my evening meal. If you train early in the day you would of course take in your carbs at that time.
Just don't let yourself get too fat! I really believe that is the worst thing most natural bodybuilders do in the off season. They will justify it by saying their merely "bulking up" to gain size for next contest season. Usually, and I've done this more than once myself, you only end up dieting back down to your previous contest weight. We want lean muscle with a minimum of fat gain!
Like Mike Mentzer used to say, don't let your abs become memories!
I also think a good off season stratigy for lean muscle gain is a 50-20-30 ratio for protein, carbs and fat intake.
|
|
|
|
Post by blade on Sept 26, 2007 5:13:54 GMT -5
Thanks Joel, maybe you can shoot me a sample of your off season daily nutritional journal. You're off season weight is about where I want to be and so is your contest weight.
I definitely don't wat to get that fat I had last season so I want to be more structured this time since now I realize the plan starts in the offseason and runs through the pre-contest.
|
|
|
|
Post by RUBICON19 on Sept 27, 2007 13:15:04 GMT -5
I am with you. I plan a VERY lean off season this year!
|
|
|
|
Post by mrky03 on Sept 27, 2007 17:41:54 GMT -5
Thanks Joel, maybe you can shoot me a sample of your off season daily nutritional journal. You're off season weight is about where I want to be and so is your contest weight. I definitely don't wat to get that fat I had last season so I want to be more structured this time since now I realize the plan starts in the offseason and runs through the pre-contest. No problem Russ, if you check my training journals I kept my diet recorded pretty much all of last year. |
|
|
|
Post by mrky03 on Sept 27, 2007 17:42:52 GMT -5
I am with you. I plan a VERY lean off season this year! I swear by it now! I think its the way to go for a natural bodybuilder. |
|
|
|
Post by EBA84 on Oct 9, 2007 16:04:45 GMT -5
I use the mirror in the off season and not the scale. I could care less what I weigh. If I am starting get a little fatter then I like I will cycle carbs till I get to where I want to be. If I am happy with what I see I will raise them. If you want to grow, you have to eat but just keep it all in check.
|
|
|
|
Post by Tim Wescott on Oct 9, 2007 18:09:09 GMT -5
Good advice as usual Eric......hey if you find the time,please send me that off-season diet. Thanks!  |
|
|
|
Post by EBA84 on Oct 9, 2007 21:52:34 GMT -5
Good advice as usual Eric......hey if you find the time,please send me that off-season diet. Thanks! You got it. I will send it to you tomorrow. |
|
|
|
Post by EBA84 on Oct 9, 2007 21:57:06 GMT -5
I should also add. Don't be afraid to do cardio in the off season. Cardio isn't just for precontest. I do 4 days a week in the off season. Allows me to eat more calories, keeps my metabolism humming and gives me better endurance for my workouts.
|
|
|
|
Post by hossjob on Oct 10, 2007 18:55:15 GMT -5
I think Joel and Eric gave great advice. YOu know your body Blade, play with the carbs accordingly. I stayed pretty lean this past off season and plan to stay just as lean or leaner this year.
|
|
|
|
Post by RUBICON19 on Oct 11, 2007 15:48:49 GMT -5
I should also add. Don't be afraid to do cardio in the off season. Cardio isn't just for precontest. I do 4 days a week in the off season. Allows me to eat more calories, keeps my metabolism humming and gives me better endurance for my workouts. Best advice! |
|
|
|
Post by nabba65pp on Oct 12, 2007 16:05:07 GMT -5
You could try a carb rotation high med low and repeat type offseason eating.
|
|
|
|
Post by hossjob on Oct 12, 2007 16:54:29 GMT -5
Blade, I think, personally, being a drug free bodybuilder and wanting to stay lean, your best bet is to first plan your Pre/During/Post/Post Post Workout nutrition. Then plan your breakfast and let the rest fall into place. I'll work something out that I'm going to do and send it to you.
|
|
