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Post by Tim Wescott on Mar 20, 2006 15:53:43 GMT -5
Thanks Mo.......that`s pretty close to what I do,although 2.5 gallons is almost impossible for me to get in.
I will however,make an effort to drink more............I usually get in 1-1.5 gallons and I`m in the bathroom all day and night!!
A few days ago,I stopped salting all my food,and will stop eggs and tuna also at 3 days out and just use chicken as my only protein source.
Startring tomorrow,I am gonna` eat more fish and more tuna for about 6 days..........only egwhites in the AM ,and no more shakes in an effort to get just a bit tighter.
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Post by Intensity on Mar 21, 2006 12:20:26 GMT -5
Tim… here is something very interesting about contest prep and sodium intake (it's by Francesco Casillo) i fallow something SIMILAR to this… What do you think of this article (i only copy a very small part of it)?
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One of the hormones that is responsible for water retention is Aldosterone
Aldosterone is secreted at the end of a hormonal cascade activated primarily by the decreased quantity of sodium that reaches the "Distal Tubule" of the kidney. There are also other factors that contribute to the activation of this cascade but the sodium level is the most important. Sympathetic stimulation (acting via B1- adrenoceptors), renal artery hypotension, and low concentration of sodium (in our case) in the distal tubule of the kidney causes the production of Renin.
Renin is an enzyme that acts upon a circulating substrate, Angiotensinogen, that undergoes proteolytic cleavage to form the decapeptide Angiotensin I. The endothelium in the lungs has a particular enzyme called Angiotensin Converting Enzyme (ACE) that cleaves off 2 amino acids to form the octapeptide Angiotensinogen II (AII) which in turn stimulates the adrenal cortex to secrete Aldosterone.
Aldosterone is a steroid hormone that belongs to the category of Mineralocorticoids produced by the adrenal cortex. As the name suggests, mineralocorticoids regulate the mineral salts, sodium and potassium in the body's extracellular fluid spaces. Although there are three mineralocorticoids, Aldosterone is the most important physiologically and comprises almost 95% of all mineralocorticoids.
Aldosterone acts by regulating sodium re-absorption in the distal tubules of the kidneys. When large quantities of Aldosterone are secreted the sodium ions that enter the kidney filtrate are reabsorbed back along with increased fluid. Consequently, little sodium passes into the urine. This sodium re-absorption therefore promotes the re-absorption of water due to osmosis. This explains why water retention occurs when very low levels of sodium are introduced through the diet.
Starting from Sunday up to and including Wednesday increase your sodium intake either by eating rich sodium foods (like egg whites, tuna for the protein sources) and adding salt to your meals. Stop doing this and drastically abolish as much as possible sodium from your diet starting on Thursday by switching your rich-sodium food to low-sodium foods (for example: switch tuna and egg whites with chicken breast, turkey breast or other source of high biological value protein that are low in sodium. Of course, your carbohydrates sources should also be very low in sodium).
When the sodium intake gets abolished 2 days prior to the show, the system will keep on excreting it as well as the water. Remember Homeostasis? In this case, when the sodium has been overloaded in the previous days, the system is focused on re-establishing homeostasis, that is to resume back to normal levels of sodium and it does this by continuing to excrete sodium and consequently water at a very fast rate. You did a drastic overload of it and the body drastically replies. This condition is maintained until the system detects through its feedback mechanism that sodium normal levels have been resumed back.
When sodium is not consumed anymore, the system usually takes about 2 to 2 1/2 days to recognize the diminished sodium intake and therefore within this amount of time the excess of sodium and water excretion won't lead to any negative feedback mechanism.
That's why timing the lowering of sodium is crucial.
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Week ending march 19 (week #14) - 4 weeks out
M.........320p.....125c.....0f
T..........335p.....165c.....0f........legs…..…….................201bs
W.........330p.....150c.....0f........tris-calves-abs...........201lbs
T...........360p.....110c.....0f.......back-traps.................201lbs
F ..........345p.....115c.....0f.........chest-shoulders................200,5lbs . S...........340p.....105c.....0f…….bis-forarms-(Cardio)....200,5lbs
S...........305p.....100c.....0f
Average 335p…125c …0f
SUPP: 15g Glutamine, 2x fish oil, 2x multi-vits, 1x glucosamine.
WATER: up to 4 liters a day (approx 1 gallon)
Highlights: I was a bit unhappy about my weight lost this week. I should have reached the 199,5-200lbs but on the other hand, i shouldnt try to rush my weight lost in fonction of my preparation show of april 15th… the reel target is may 6th, For sure, i MUST be in shape comming april 15th, if not i will just skip this show… but what i mean is that i dont want to lose weight at the cost of muscle mass… and that cost of a better shape comming may 6th
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Post by Tim Wescott on Mar 21, 2006 13:02:30 GMT -5
Mo..........good article!! I was aware of Aldosaterone,that is why I drop as much sodium laden foods from my diet at 3 days out.before the body can recognize that I did so. I`m going to follow that advice to the letter..............been doing almost the same thing,but trying to find something that might work a bit better for me,as I never seem to look that much different after dropping my water. Thanks !! ![:)](//storage.proboards.com/forum/images/smiley/smiley.png)
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Post by RUBICON19 on Mar 21, 2006 15:24:46 GMT -5
![8-)](//storage.proboards.com/forum/images/smiley/cool.png) Looking FANTASTIC Mo...
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Post by TNA on Mar 21, 2006 16:56:55 GMT -5
Freaking awsome Mo!!!
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Post by Mrbig7 on Mar 22, 2006 8:53:25 GMT -5
Absolutely fantastic, Mo! Guess that's one advantage of being natural. When you pump up, you look MUCH bigger & harder.. At least that's what I've found.. All my pics up to this point have been flat, no carbs, and cold w/no pump.. Can't wait to get some w/carbs in me and a good pump on top of it! You are doing WONDERFUL, my friend.. Keep up the great work! Can't wait to see the MO DVD! I just KNOW it will be a collector's item...
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Post by Intensity on Mar 28, 2006 12:39:29 GMT -5
Tim, Terry, Terry and Randy, thanks for your comments! Week ending march 26 (week #15) 3 weeks out from the prep show in Toronto / 6 weeks out from the Nationals M.........335p.....130c.....0f.......legs......................200lbs T..........335p.....100c.....0f........tris-calves-abs.........199bs W.........355p.....125c.....0f........back-traps...........198,5lbs T...........325p.....090c.....0f F ..........350p.....125c.....0f.........chest-shoulders . S...........290p.....105c.....0f S...........340p.....130c.....0f........legs....................198,5 Average 335p…115c …0f SUPP: 15g Glutamine, 2x fish oil, 2x multi-vits, 1x glucosamine. WATER: up to more than 5 liters a day (approx 1,5 gallon) ... I'm in the mood... i'm hungry to step on stage... a couple of weeks and it'll be my turn, i'm excited! ![8-)](//storage.proboards.com/forum/images/smiley/cool.png)
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Post by Tim Wescott on Mar 28, 2006 12:46:50 GMT -5
Keep it rolling Mo............you`re gonna` kick some ass!! #arockon6ha#
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Post by Intensity on Apr 2, 2006 8:56:55 GMT -5
Thanks Tim!
2 weeks out from The FAME Central show 5 Weeks out from the main objective, the FAME National show 7 weeks out from the FAME N.Y show 10 weeks out from the FAME WORLD show
... and for the first time during the prep, i felt weak almost all week long... but at least, mentally, i'm focused more than ever!
Saturday night i went to a local show here in Granby, Québec and seeing those guys on stage made me even more anxious to step on stage myself... it's comming!
Weighted between 196 and 197,5 last week...
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Post by RUBICON19 on Apr 2, 2006 17:09:21 GMT -5
Can hardly wait to see what kind of damage you will do this year Mo.
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Post by Intensity on Apr 3, 2006 19:28:25 GMT -5
Can hardly wait to see what kind of damage you will do this year Mo. What "kind" of damage? That mean you think i'll do damage... hey it's nice from you to say that, thanks Randy ![:)](//storage.proboards.com/forum/images/smiley/smiley.png) Seriously, i ate approx 60g of carb today (my lowest), and had the pump of my life and an off season strength today during my workout ![:o](//storage.proboards.com/forum/images/smiley/shocked.png) i just hope i'll look like that on contest day (but without hairy legs ;D ... oooh and not as white as today ;D) Seriously, it was great... now i must analyse what i need to repeat to duplicate today's condition... i think it's the fact that i increased my sodium intake for the last 3 days... it's always good for the pump... i'll have to look at when i'll have extra muscular water retention in the next couple of days...
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Post by RUBICON19 on Apr 4, 2006 6:41:42 GMT -5
60 grams!!! ![:o](//storage.proboards.com/forum/images/smiley/shocked.png)
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Post by Tim Wescott on Apr 4, 2006 7:03:37 GMT -5
Go Mo Go Mo Go Mo Go Mo Go Mo Go Mo Go Mo Go Mo Go Mo Go Mo Go Mo Go Mo !!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
Stay focused.............it won`t be long now!!!
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Post by Intensity on Apr 5, 2006 10:24:54 GMT -5
![:D](//storage.proboards.com/forum/images/smiley/grin.png) hehe, Thanks Tim Thanks Tim Thanks Tim Thanks Tim!!!!!! Week ending april 2nd (week #16) 2 weeks out from the prep show in Toronto / 5 weeks out from the Nationals M.........335p.....90c.....0f.........bis-tris-forarms.....................198,5lbs T..........345p.....80c.....0f........calves-abs-12 mins cardio......198,5lbs W.........340p.....115c.....0f........back-traps........................197lbs T...........340p.....110c.....0f.......shoulders........................197,5lbs F ..........350p.....95c.....0f.........18 mins cardio......................197,5lbs . S...........335p.....100c.....0f........legs..................................196lbs S...........330p.....120c.....0f........chest-20 mins cardio.................196,5 Average 340p…100c …0f SUPP: 15g Glutamine, 2x fish oil, 2x multi-vits, 1x glucosamine. WATER: up to more than 6 liters a day (approx 1,5 gallon)
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Post by Mrbig7 on Apr 5, 2006 13:30:44 GMT -5
Almost there, Mo.. How are you feeling? Looks like you are progressing nicely.. Keep it up!!!! What are you doing for your cardio? Is it HIIT(interval) or just a steady 18-20 min?
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Post by Intensity on Apr 5, 2006 14:02:35 GMT -5
Almost there, Mo.. How are you feeling? Looks like you are progressing nicely.. Keep it up!!!! What are you doing for your cardio? Is it HIIT(interval) or just a steady 18-20 min? Hi Terry, I'm feeling good! I was a bit weak last week, but on the other hand… when i entered the gym, it seemed to woke me up so i often had some awsome workouts… close to those off-season workouts! So the difficult part is all day long, execpted in the gym ;D i guess i should be there more often and for a longer period! ![:P](//storage.proboards.com/forum/images/smiley/tongue.png) What else? Oh, as usual i'm very anxious to step on stage! Those mind games and bad dreams about being on stage with hairy legs are still there… so it prouves me that i'm close than ever to the contest ;D As usual, there is not a lot of people (outside WOTW and my girlfriend) that understand my passion about this sport… they just dont understand why i would want to be so disciplined for something so bizarre… hehe, but it's ok, it's part of our sport i guess! At first, i planned on doing HIIT every cardio session but finally, i realized that some days, i just did'nt have the energy to do it so it ends up being half time HIIT and half time a high intensity steady 15-20 mins. For now, i've had to do a total of 5 cardio sessions… 2 mores and i'll beat the total amount of last year ;D . Here is examples: When i do HIIT, it looks like 30 secs on maximum resistance (12 out of 12) and maximum speed (170-190 rpm) fallowed by 1 min of minimum speed at low resistance (level 3 out of 12 at 60 rpm). If it's a steady high intensity session, i'll try to put as much resistance (maybe 8 out of 12) i can to keep going for the 20 mins at maybe 75-85 rpm. Thanks for the interest, i truly appreciate it!
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Post by RUBICON19 on Apr 5, 2006 15:00:31 GMT -5
60 grams of carbs!!!! & Cardio? ![???](//storage.proboards.com/forum/images/smiley/huh.png) ? Is this an imposter. Where's Mo?
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Post by Intensity on Apr 5, 2006 15:09:03 GMT -5
60 grams of carbs!!!! & Cardio? ![???](//storage.proboards.com/forum/images/smiley/huh.png) ? Is this an imposter. Where's Mo? Haha, no it's really me… ![:P](//storage.proboards.com/forum/images/smiley/tongue.png) it's just that i'm trying to be 195lbs (light heavy) instead of something like 196,5lbs (heavy) on my April 15th show! At first, may 6th was the first targeted date, so i was right on time for it… but the addition of this april 15th contest rushs me a bit!
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Post by RUBICON19 on Apr 5, 2006 15:11:18 GMT -5
ahhhhh. I see. Still dont believe ya.
Seriously. What peice of equipment are you doing cardio on?
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Post by Tim Wescott on Apr 5, 2006 15:14:14 GMT -5
60 grams of carbs!!!! & Cardio? ![???](//storage.proboards.com/forum/images/smiley/huh.png) ? Is this an imposter. Where's Mo? Haha, no it's really me… ![:P](//storage.proboards.com/forum/images/smiley/tongue.png) it's just that i'm trying to be 195lbs (light heavy) instead of something like 196,5lbs (heavy) on my April 15th show! At first, may 6th was the first targeted date, so i was right on time for it… but the addition of this april 15th contest rushs me a bit! 60 grams is a high day for me!!! ;D You`re gonna` disappear Mo! Seriously,I think it`s a very good move......just cycle or alternate high and low days, never going too high, just until you carb up for the contest............if you plan on carb depleting and carbing up. Stay focused buddy!! #arockon6ha#
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