Maintaining Sanity while dieting

[jstone6507]

TJ, how did you handle the mental part of dieting for a show. It's about 13 weeks to the show that I would like to do. I've been semi serious with my diet but this is the week where I tighten up. In my last show and even recently, as the weight drops off and the weights feel a tad heavier, that little voice in my heads asks me if it's worth it. I start to feel small and weak and it becomes a power strugger. I was just curiuos how you and others handle this. I know the end result is a nice trim, fat free physique and on stage, if I come in around 185 at 5'8'', should give the illusion of being big.

[Tim Wescott]

James, What`s up buddy? When I first make a decision to enter a particular show, I first map out my gameplan, according to my present condition, and what I think it will take for me to reach my goals.Then I devise a diet to help me reach the conditioning I will need to be competitive,then,and here is the most important part I`m leading up to,I mentally flip a switch in my mind, and convince myself that I will eat whatever it takes to do well in the show.As time passes, and the rigors of dieting start to get to me, I mentally reinforce my committment by giving myself pep-talks, and reaffirming my resolve.You have to be driven, and stay driven ,which is very hard at times, but think about all the other people who you will face onstage.Are they doing their homework? Who knows,but they most likely are ,so I know I have to do everything in my power to stay on track.At times you will have to reach way down inside and just keep trucking.Losing bodyfat is no big deal to me as I like to watch the transformation my physique makes.It`s just fat ,and like I always say you can`t flex fat!If I lose power ,I just simply adjust poundages.The muscles don`t know the numbers on the bar ,they just know how hard they are working.Another thing that helps is that you announce to other people your plans to compete.You don`t want to quit when everyone know`s that you said you were dieting.Getting a good training partner ,and support from family and friends is also a big help.Bottom line,be firm in your resolve and train to win no matter how tough it gets.This is not an easy sport and we are often pushed to the limits and beyond.Anyone can liftweights, but committing to a strict contest diet is part of what it`s all about.I normally would do quite a few show`s,and found that as time passed I got used to eating clean and it wasn`t a big deal.If I screw up and cheat I think about my adversaries and how they are probably going to be eating clean and training harder than me,so I don`t dwell on it but get on track and resolve to be tougher on myself.When the fat is stripped away and you are lean and mean,no matter what the scale says, you will look better, and often project the illusion of size, due to the clarity of bodyparts, and the absence of fat.All it comes down to in essence, is that you gotta` wanna!Even with help, it`s up to you in the end!! Stay strong.

[Michael]

Tim,

I am confused with your comment in this post “…..The muscles don’t know the numbers on the bar ,they just know how hard they are working….”, which leads me to think you are saying James should not be concerned with the loss of strength during he is diet. I know there is much controversy over the idea that you have to lift heavy weights to get big ( as outlined in the article “Absoulutes In Bodybuilding” in the article section of your website), So for the sake of argument, if we talk about the major base muscle, I do not see how the numbers on the bar could not be important. It seems to me that James’ loss of strength, which is probable from lack of glucose or other nutritional elements ( maybe even psychological pumping that you indicate you do), would only serve to allow these major muscles to push themselves to a point BELOW his capability just 1- 2 weeks earlier, when he was following a more strict and BB conducive diet. If the fatigue he experience’s is from lack of energy ( or psychological motivation), how can his muscles ever reach a point that fatigues them enough to grow past their starting point. I think of this as being similar to the criticism against people who go to the gym and say they are doing a “light” day, at best I think you would have a maintenance effect for a very short period of time.

[Tim Wescott]

Michael, When dieting for a contest, you want to come in super lean,not just looking OK.This takes extreme dieting ,at times calories are very low, as are carbs.Over the course of a 12-16 week prep diet, you will more than likely lose some power.We are talking getting down to 4-5 % bodyfat which is extremely low.What I meant about the numbers on the bar is, that even though you will not be be able to use your normal max weight for a certain amount of reps,due to the resultant loss in power,a lighter weight, that will allow you to get those reps, while still working at full capacity, should be used.As long as the muscles are pushing at the same rate of exertion, they will still respond.Another, and perhaps clearer explanation, might be if you could hypothetically get 12 reps with 200 pounds on the bench press,but because you are losing weight, and power, 185 is all you can do for 12, it is just as heavy as the 200 was as far as the muscles are concerned,because you are still pushing at the max to just barely squeeze out that 12 reps.Heavy is relative to what you are doing.One guy may consider a hard set of 4 reps as heavy, while another trainee pushes out a hard set of 10, and considers it heavy.They are both heavy, as long as they are the maximum amount of reps you can get,and you are working as hard as you can during that set.At this point in your training(contest prep) the idea is not to get bigger and stronger but to get conditioned for a certain look onstage.You may be able to add some slight amount of muscle but chances are nil.Your main objective at this time is to retain muscle while stripping off all visible fat,as much as possible.It is very hard to retain strength during a contest diet but you should always strive to train as heavy as possible for the reps you are seeking during a set.I hope that clears things up a bit.

[olfart]

Training, dieting and recuperation are mutually exclusive. It is a process of constant moderation and making adjustments in all three areas. As the weeks go by you reach different plateaus and thresholds that will require you to increase or decrease in all three areas. None of them is static and every body will react differently.

I’m currently prepping for a contest at the beginning of June and every day is a challenge. But that’s why you do it. What you see on the stage at the contest is nothing more than just the end result. Tim, would you agree that at the end of the contest it is almost anticlimactic? The real rewards gained come from the small battles that you fight with your mind and body everyday in the gym and at the table. That’s where you really find out what you are made of. I remember last year, as a good friend of mine was getting ready for this same contest, there were 10 guys at our gym who said they were going to compete. As the weeks went by, one-by-one they dropped out until finally he has the only one from my gym standing on the stage.

Last night is a good example. My mind was not willing at the beginning of my training. I had thoughts about just going on home and hitting it hard tonight. I stopped, sat quietly for about 15 minutes until I got control of my will, got back to the weights and busted my ass. The whole time pushing past my lack of will and sore muscles. No big deal. There was no one was pushing me. Little battles against your brain and body. But that’s where the satisfaction comes from…overcoming your obstacles. (Cardio was a bit*h).

[Tim Wescott]

Totally true Jared,the motivation must come from within.I like watching the subtle changes that the body makes over the course of the diet.As far as the it being anti-climatic ,I asgree also I could care less about anything after the contest as far as a trophy goes it`s acheiving great conditioning in spite of the body`s unwillingness to comply at times that is a great accomplishment.When I lived in Florida this big bulky guy would always tell me he was going to diet for every show I did.He lasted about 5 days if that .He never did compete.It`s a tough thing to put your body through,but acheiving the best shape of your life is reward enough for me.

[olfart]

Tim, huge respect for the kind of condition you are able to attain. I have so much to learn.

[Tim Wescott]

Thanks Jared,I`m still learning myself and I`ve been training a long time.I think when the willingness to learn ends, you are done.There is always some more info to garner,and probably always will be!

[olfart]

Quote: “Everybody is stupid. Just on different subjects”.

Will Rogers