|
|
Post by RichDaniels on Jul 21, 2004 18:11:05 GMT -5
next week i'm 16 weeks out.Time to become more focused on training,dieting etc...are there any tips for this far out? also I have started my posing,holding each pose for 20 seconds.I do this twice.any tips on this also?
|
|
|
|
Post by Tim Wescott on Jul 21, 2004 19:11:11 GMT -5
Rich, are you dieting strictly yet? If not I would at least start cleaning up the diet and add in cardio if you are not already doing so. I would be interested in seeing and hearing more of your pre-contest philosophies and your plan of attack as I`m sure others here would too. Train hard buddy!!  |
|
|
|
Post by RichDaniels on Jul 21, 2004 19:31:09 GMT -5
Tim,
well here's where i'm at...
I'm doing cardio 4-5 days a week,My diet is always pretty clean so starting monday i will be 100% on my diet.i already cut all snacks,i'm going to follow your carb cycling plan,my protein will remain at 1.5 grms per lb bodyweight,the only supps i'll be taking are protein powder, flax oil,glutamine,....
i'm going to take updated pics showing whole body to compare as i go along.i'm going to have to keep checkin in with you and Gerry to make sure i'm not messing up....lol...my training will remain heavy cause my body resonds nicely to heavy weights.in the past i've dropped and went lighter and started to feel flat(if that makes sense).that's about it.i'm open to suggestions.... ;D
|
|
|
|
Post by Tim Wescott on Jul 21, 2004 19:34:21 GMT -5
Sounds good Rich.
I think training heavy is the right way when dieting as it helps to hold onto your mass.
If heavy is what built it in the first place as it should be,it will also help you to retain it.
Good luck bro,keep pumping and keep us updated.
|
|
|
|
Post by RichDaniels on Jul 23, 2004 21:22:56 GMT -5
Training went very well today.....Tim,i have a question...
i know i probaly shouldn't worry about this until it gets closer but i'm curious.on the morning of pre judging,do you weigh in then carb up,pump up and go on stage with your weight class?also i have three choices in this show.I can do over 30,novice,or open.which do i do?
|
|
|
|
Post by RichDaniels on Jul 23, 2004 21:59:31 GMT -5
also Tim...what should i be focusing on with my posing at this point?
|
|
|
|
Post by Tim Wescott on Jul 24, 2004 6:36:26 GMT -5
Training went very well today.....Tim,i have a question... i know i probaly shouldn't worry about this until it gets closer but i'm curious.on the morning of pre judging,do you weigh in then carb up,pump up and go on stage with your weight class?also i have three choices in this show.I can do over 30,novice,or open.which do i do? Rich, Personally I don`t do a big carb up over 3 days time like a lot of people do as I feel it is very easy to overdo it and "spill over" thus ruining 16 weeks of hellish prep! I cycle carbs throughout the diet and plan it or change it so at 6 days out I have 3 low carb days followed by 3 higher days as opposed to the normal 2 higher days I would do as a rule. This ensures that you are depleted and as you are not taking in an exorbitant amount of carbs that the body isn`t used to on the 3 higher carb days there is less chance of blowing your condition and spilling over. Some guy`s deplete by training the whole upperbody over 3 days while on very low or no carbs .Then for some unknown reason the y arrive at the conclusion that they should taske in 200 grams of carbs every 2-3 hours for the next 3 days. This ends up as more carbs than they have probably eaten in the whole diet at any one time. Anything extreme like this at any point can backfire on you and just ruin your conditioning efforts. That is one way of doing it and I know a lot of guy`s who take in even more carbs than this.How they arrive at 200-300 every 2 hours is beyond me but drastic lasdt minute changes usually freak the body out and ruin prep for most people in most cases. After I do 3 days of higher carbs after the depletion phase,on the morninf of the contest I eat some egg whites as my water is cut out completely until after pre-judging so I don`t worry about the sodium at all or water retention it may cause.I will also eat some oatmeal or yams and the amount is usually low depending on how I look. As a matter of fact,anything you ingest that close to the show depends on how you are looking at the time.I stick to foods that I have used throughout the diet and try nothing new like pancakes or a huge steak as some people do. The last thing you need is a huge calorie dense meal that bloats the stomach.Eat light and ingest carbs according to how you look.The mirror becomes an invaluable tool at this time as carbing up is tricky and is a very individual thing.That`s why it`s better to be safe and eat smaller amounts than to follow advice to eat a sh*tload every few hours. I will also eat some jelly,pie filling ,or peanut butter cups before I pump up to get the blood sugar up and enhance vascularity before going onstage. Less is more at this crucial time. You do not want to suffer in the gym and at the table for 3 months only to overdo at contest time and hit the stage holding water and blurring definition. Bottom line....use the mirror as a guide and eat accordingly as it will vary from person to person. As far as posing goes,practice your routine a few timers a day,but more importantly ,practice the mandatory posers and practice holding them for a minute ir two at a time.You never know how long you may end up onstage during a callout sop practice holding them,without shaking,and try to make it look relaxed and as natural as possible. When you get closer if we had some pics to go by it would be a lot easier to make a concrete decision as to how to carb up for your particular body and condition. Rich,as far as what to enter ,I would go Over-30 and crossover into the novice class as well. My philosophy is to always do a crossover if possible when in contest condition. |
|
|
|
Post by GerryT on Jul 26, 2004 0:24:23 GMT -5
Rich, do exactly what Tim says, LOL.
Practice relaxed position and each mandatory and hold pose as long as you can. Maybe start 20-30 seconds and go up to a minute and more. Prejudge is where you get your place.
Routine practice is important as well, but first nail the turns and mandatories. The routine is the child of the turns and mandatories. Without the parents, there is no child. Always, horse before the cart.
|
|
|
|
Post by RichDaniels on Jul 26, 2004 1:38:10 GMT -5
Gerry,did you get my last e-mail about posing?
I have Tim's answer printed out .very good advice.Today I went through them again and held for 20 seconds again.it's funny but i never realized just standing there holding a pose would get you pumped,tired,and sweating.now i know.i'm going to push to one minute hold on each pose.
Gerry, you might have to help me put something together as far as routine.i have not even done anything with that part yet.i'm happy with my training,HIIT cardio,and diet.today i'm officialy 16 weeks out.this weekend coming i want to take a few pics so I can get some feed back.thanks again guys for all your help with my questions....
|
|
|
|
Post by GerryT on Jul 26, 2004 14:34:44 GMT -5
Saw your email today, bro. Just been swamped trying to catch up with everything.
Posing is very aerobic and good cardio activity. Try to gradually work up to a minute and beyond if possible. Will pay off in good presentation and condition. Will try to put a routine together soon (definitely before 10 weeks) so you can practice.
|
|
