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Post by EBA84 on Jul 1, 2007 14:58:42 GMT -5
so almost like a CKD approach?? Similar but you won't get into Ketosis at 60 grams of carbs a day. |
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BAGS
Novice Bodybuilder
Posts: 160
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Post by BAGS on Jul 1, 2007 17:41:30 GMT -5
so everyone pretty much thinks i should increase fats, increase protein, and hit someplace near 400 grams of carbs on my high day. . .yeah i can deal with that lol. Lower calories has done nothing, so i got nothing to loose. and if at 10 weeks out i dont think i can be in good condition then i have no problem waiting till march. thanks guys, as always all opinions are welcomed and much appreciated
Bagsy
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Post by masterschamp on Jul 1, 2007 20:16:30 GMT -5
Bags....no shame in waiting till you're ready. Just be honest with your assessment.....stay focused and when you do step on stage you will be ready.
Keith
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Post by GerryT on Jul 2, 2007 16:27:10 GMT -5
Bags, these guys know their stuff. Have huge respect for Eric, Randy and Keith and please consider their advice.
Should only get on stage when you are really ready. the time will come but it is never good to compete just for competition's sake.
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BAGS
Novice Bodybuilder
Posts: 160
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Post by BAGS on Jul 2, 2007 19:01:28 GMT -5
after reading this thread and a bunch of others on here and other boars I think i might go a CKD route. . .any thoughts on that? I've been in no carb for 2 days already with higher fats then normal, but i am just nervous about a big 600g 24 hour carb period is just going to negate everything.
thanks for the words of encouragement BTW, i'm still gonna keep 15 weeks as a goal, if i hit it then awesome. if i dont feel ready then so be it, cus i'll be off to the buffet lol
bags
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Post by EBA84 on Jul 2, 2007 20:39:36 GMT -5
after reading this thread and a bunch of others on here and other boars I think i might go a CKD route. . .any thoughts on that? I've been in no carb for 2 days already with higher fats then normal, but i am just nervous about a big 600g 24 hour carb period is just going to negate everything. thanks for the words of encouragement BTW, i'm still gonna keep 15 weeks as a goal, if i hit it then awesome. if i dont feel ready then so be it, cus i'll be off to the buffet lol bags The carb up period doesn't negate a thing. It refuels lost glycogen and prevents you from losing muscle. It also boosts your metabolism. Don't go 600 grams though. I would say around 350 for you to see how you respond. Keep your fat intake very low on the high carb day and protein the same as usual. |
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BAGS
Novice Bodybuilder
Posts: 160
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Post by BAGS on Jul 2, 2007 20:50:54 GMT -5
will do EBA, thx
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Post by Intensity on Jul 4, 2007 9:18:25 GMT -5
You've got plenty of time, but IMO 180 is way too light for a 6' competitor. If you are not at at least 8% BF for your bodyweight right now you are going to sacrifice alot of muscle. You might want to reconsider competing and ADDING about 15 pounds of QUALITY muscle so you can cut at a bigger weight. Honestly, at 6', you should not weigh anything less than about 215-220 come showtime. Might not be what you want to hear, but I'm just being straight with you. Keith Keith, I totally agree that there is no need to rush anything… but I believe that a 6' bodybuilder can compete under 200lbs! At 6' I usually compete around 197lbs… (And I would say that there is 3-4lbs of pro-tan on my skin ;D ) |
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Post by Intensity on Jul 4, 2007 9:42:36 GMT -5
Here is what would be my suggestion about this:
A) Make sure you have around 275-300g of protein everyday
B) I would definitively keep some oatmeal everyday: Two low days at 1/2 cup / two medium days at 1 cup (over two meals) / 1 high day at 4 cups (over 4 meals)
C) Weight training 5 times a week / Cardio training at least 5 times a week / cardio and-or weight training 6 days a week
D) Adjust your cardio training in fonction of you weight: If you dont lose weight, increase your cardio (minutes or intensity) every week
E) Alternate a regular cardio session with an Interval cardio session (30 secs max speed and max resistance) fallowed by 1m30secs at a very low speed and low resistance.
Hope it can help!
Mo
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BAGS
Novice Bodybuilder
Posts: 160
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Post by BAGS on Jul 4, 2007 11:45:22 GMT -5
thanx intensity, funny you should say that cus i actually just started doing more of a HIIT style cardio, i like it much better, it feels like i'm doing more and the sweating makes me feel better mentally
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BAGS
Novice Bodybuilder
Posts: 160
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Post by BAGS on Jul 5, 2007 15:12:51 GMT -5
ok, so after being on no carbs for 6 days or so now i have noticed a couple things. . .
1.) deeper sleep, more sleep
2.) some headachs
3.) muscle seem smaller, but more vascular(less water and less glycogen i assume)
4.) going "number 2" more
tomorrow will be my first carb up day, can you tell me how it looks?
meal 1 Lean protein/grapefruit
LIFT/CARDIO
meal 2 whey dex shake (70 grams carbs)
meal 3 lean protein/.75 cup oatmeal
meal 4 lean protein/ rice
meal 5 lean protein/2-3 potatoes
meal 6 lean protein/rice
what i am shooting for here is no fats on this day and aiming for around 70 grams of carbs per meal in my last 5 meals, for a total of 350, how does it look? should i/can i use other carb sources like whole wheat bagels?
thanks
Bagsy
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Post by QuietBob on Jul 6, 2007 6:46:50 GMT -5
If you're doing CKD I believe your carbs should all be put into the last meal of the day, not spread out. Otherwise, you will throw yourself out of ketosis (if you're in it) rather than just replete glycogen stores and maintain thyroid functioning. Then you'll have to fight to get back into it for a couple of days.
Regarding Eric's comment on your age and metabolism I agree with him; I think it depends a lot also on your body type. You stated that you carry your fat around the low back and abs (typical for most guys); do you think you have a fast/slow/average metabolism? This may affect some things as well.
Early on in prep I'll eat some wheat products, but I tend to cut them out as I go on (I love bread, so if I just cut it out early I won't temp myself to cheat--that's my only reasoning there.)
Bob
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Post by EBA84 on Jul 6, 2007 8:53:32 GMT -5
If you're doing CKD I believe your carbs should all be put into the last meal of the day, not spread out. Otherwise, you will throw yourself out of ketosis (if you're in it) rather than just replete glycogen stores and maintain thyroid functioning. Then you'll have to fight to get back into it for a couple of days. Regarding Eric's comment on your age and metabolism I agree with him; I think it depends a lot also on your body type. You stated that you carry your fat around the low back and abs (typical for most guys); do you think you have a fast/slow/average metabolism? This may affect some things as well. Early on in prep I'll eat some wheat products, but I tend to cut them out as I go on (I love bread, so if I just cut it out early I won't temp myself to cheat--that's my only reasoning there.) Bob On the CKD diet, you eat the carbs spread out evenly through all the meals. The idea is to replenish glycogen. Not worried about going out of ketosis because it is easier to get back into with each cycle. The high day will also boost your metabolism to unbelieveable levels. As long as fat intake is low on the high carb day, your body will use the high carbs solely to refuel lost glycogen and will keep burning your own bodyfat for energy. I also use very high glycemic foods for the whole high day. I tried using low glycemic carbs for the high day and the results were not near as good plus I was bloated as hell. |
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Post by QuietBob on Jul 6, 2007 21:14:57 GMT -5
Ahhh...
I've confused CKD with the Beverly/Palumbo/Cut Diet which have you carb up only at the last meal of the day. I'm obviously not as familiar with the CKD version.
Thanks for the clarification, Eric
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Post by EBA84 on Jul 6, 2007 22:09:45 GMT -5
The Beverly diet only has one high carb meal per so many meals. Personally I don't think that is enough to refuel glycogen and I think you risk muscle loss. I witnessed this first hand from a friend of mine who just did a Palumbo diet. He lost quit a lot of muscle on the diet.
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