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View Full Version : Q&A: Show Prep-The Final Weeks/Days



joedemarco
11-27-2009, 11:52 AM
I've seen similar threads around and thought it might be a good idea to have one in the masters section. Nothing worse then training hard/dieting for months and then blowing it the last couple of weeks with poor decisions in regards to tanning products, sodium, water, posing, etc....

Over my 20 years of bodybuilding competitions, I've pretty much tried it all. To this day, I am still learning when it comes to "dialing" it in on contest day. However, I seem to have a pretty good system down for looking my best on contest day. I hope that I can also share some of my mistakes over the years.

Let me start by saying that if you're not in shape 1-2 weeks out from your contest, there is no miracle tricks. However, if you ARE in shape, there is plenty you can do to really accentuate your physique. As many of you know, bodybuilding contests can be lost by the smallest of margins. Therefore, anything you can do to give yourself that final edge is critical.

Baldiewonkanobi
11-27-2009, 12:28 PM
Joe this exactly why I am doing the Mr. Muscle Beach open division 2 weeks before the NPC Nationals. I MUST be in the best condition (far from my biggest for obvious reasons) of my life or get humiliated up there with the 20-30 year olds. I hold my own on the sand...then I will be on target for the stage lights against the geezers 2 weeks later.


Read the following for fun only...DO NOT ATTEMPT.......
There was one big 'however' in my past. The Over 40 Mr. Muscle Beach was done on a whim. I started my prep only 2 weeks out on a dare. I was huge from AAS and my WO partner said all I needed was to get the water out. I went on a 2 week fish/water diet and cardioed and steam roomed my butt off. When I arrived the July 4th beach was xtra packed because Sergio's WO partner flew out to compete in the Over 40s. My division. It was MY day. Avitar pic.



I lost a Mr. A due to my refusal to use any tanning coloring. I had an amazing natural sun tan going. The stage lights had some yellows mixed in and I flattened out under the lights like a just ironed white bed sheet. 3rd place.

I have waited too long and carried on jiggly water on the sides and back. Once I freaked and ate an entire German Choc cake on the morning of the show and took a 5th. 5am ripped abs turned into 11am "Food baby".

If it has been done wrong I have done it all. This is the first time I have ever lean bulked...staying near 10-12% for over a year. No more 260 then diet down looking like a 195 pound Shar Pei puppy. I went DOWN to 194 in mid July and now SLOOWLY working back up until April 1st.

Baldie

joedemarco
11-29-2009, 01:53 PM
I can't tell you how many times I've seen a first class physique at a show only to see the individual blow it because they didn't know how to pose.

All of the weeks of dieting and training go right out the window if you don't take the time to practice posing. You can't lose sight on what you are training for.....a bodybuilding show! Therefore, you have to make the time to practice your posing.

When I first started competing 20 years ago, I use to spend hours upon hours practicing my posing. I would go through stacks of bodybuilding magazines and find poses that I thought would accentuate my strong points. I would also get into great detail as to what I could do to help improve my poses. Maybe a little turn of the leg or twist of the hip would bring out an extra striation.

Now as I prepare to compete, I have a little system that a follow. About 8 weeks out, I practice my quarter turns each day. Holding my "relaxed" poses (front, both sides, and back) for 30-60 seconds. Your relaxed poses are very important. You want to look good "standing relaxed" because often this is the way you are standing when the judges initially see you.

Next, at about 6 weeks out, I add in my mandatories each day. Once again, these are so important to perform well and make sure you display your hard work to the best of your ability.

At about 4 weeks out, I practice my posing routines. I run threw them everyday. If you are new to competing/posing, I would suggest beginning your routine practice more like 6-8 weeks out.

The judges can have you out on stage for quite sometime if you're in a tough class. Nothing looks worse then if you start getting tired and beginning shaking or sweating out of control because you are so exhausted. Champions always look confident and make posing look easy. Judges can see that.

I don't mean to sound like a broken record but we compete in bodybuilding so PRACTICE YOUR POSING! It's a huge key to your success!

joedemarco
11-30-2009, 02:32 PM
Nothing kills your hard work more then a bad tan on competition day. For those who have never competed before, you should know that stage lights are really bright. Even if you think you look really tanned off stage, you will be surprised how light you look when you step on stage.

If you're like me, as a master competitor, you don't won't anymore sun exposure. I've had waaaaaay more then my share of sun when I was young and stupid. Therefore, I don't tan AT ALL prior to a contest. However, I have a pretty good system that I use and my stage color usually looks great. In fact, it was funny that at this past Team Universe, Dave P. mentioned in his play by play that I had a "great tan"...lol. I added in a pic below to demonstrate my color from this past September. I got this color without one minute in the sun or in a tanning booth.

About 3 days out, I begin applying Pro Tan. I apply about 3 coats a day. I will show and let the excess come off each night. The Pro Tan is like my "base". It takes the place of me actually tanning in the sun.

The night before the contest, I apply a coat of Jan Tana competition tan. I won't shower this off. The day of the show (usually prejudging for national level shows is Friday evening) I apply additional coats of Jan Tana competition tan every 3 hours or so. Usually by the time of prejudging, I have about 4 coats on (my final coat is usually back stage right before the first call out).

After prejudging on Friday night, I will shower (which usually washes off the Jan Tana but leaves most of the Pro Tan on). I will put on another coat of Pro Tan before bed. The following day, I will begin to put coats of Jan Tana on before Saturday evening finals.

If you are new to competition, I would strong suggest experimenting with your tanning products prior to your show. A bad tan can really ruin months of training/dieting. You want that tan to look perfect on the day of competition!

joedemarco
12-02-2009, 10:07 AM
One final note on applying tanning products prior to a contest. When I first start applying color, I do not apply it to my face. I also avoid my hands and feet initially. If you start applying color to your face to early, it will become way to dark by contest day. I've seen guys make this mistake, and it looks somewhat comical when they are on stage. Their face will be 4 shades darker then the rest of their body.

I don't apply color to my face until the day of the show. The same goes for my hands and feet. These areas tend to get really dark, really quickly.

tony63
12-23-2009, 03:08 PM
Dr. Joe,

Are you a fan of the final weeks Carb deplete/Water load - Carb load/Water deplete schemes?

I know there are a ton of variables to consider but what is your overall opinion??

Thx..

joedemarco
12-23-2009, 05:43 PM
Dr. Joe,

Are you a fan of the final weeks Carb deplete/Water load - Carb load/Water deplete schemes?

I know there are a ton of variables to consider but what is your overall opinion??

Thx..

I was carb depleted going into my final week of prep this past September because I was on Dave's keto diet. I did carb load but not until Thursday afternoon (prejudging was Friday night, finals on Saturday). I would have started carb loading a day earlier but couldn't because I was killing myself trying to make my weight (weigh-ins were Thursday afternoon).

In regards to water, I don't fully deplete. However, I do switch to distilled water about 3 days before prejudging (I also cut sodium out two days before). I used 1.5 gallons on Tuesday, a gallon on Wednesday, 1/2 gallon on Thursday, and sipped as needed on Friday (prejudging). I could almost feel my skin tightening up everytime I went to the bathroom. This technique seemed to work well for me. Hope this answers your question.

tony63
12-24-2009, 09:21 AM
I was carb depleted going into my final week of prep this past September because I was on Dave's keto diet. I did carb load but not until Thursday afternoon (prejudging was Friday night, finals on Saturday). I would have started carb loading a day earlier but couldn't because I was killing myself trying to make my weight (weigh-ins were Thursday afternoon).

In regards to water, I don't fully deplete. However, I do switch to distilled water about 3 days before prejudging (I also cut sodium out two days before). I used 1.5 gallons on Tuesday, a gallon on Wednesday, 1/2 gallon on Thursday, and sipped as needed on Friday (prejudging). I could almost feel my skin tightening up everytime I went to the bathroom. This technique seemed to work well for me. Hope this answers your question.


Thank you. It answers my question very well. I was considering doing Dave's keto plan too, and was curious about the carb load if any for a show. Did you up your fats or decrease them during the load?
Same with protein!

joedemarco
12-24-2009, 03:07 PM
Thank you. It answers my question very well. I was considering doing Dave's keto plan too, and was curious about the carb load if any for a show. Did you up your fats or decrease them during the load?
Same with protein!

I was severely carb and fat depleted during that final week. I was having a difficult time getting down to 154 pounds. That is why I will be moving up to the welter weight class in 2010 (165 pounds). After weigh-ins on Thursday afternoon, I began eating 1/2 cup of oatmeal with a tablespoon of peanut butter every three hours or so. That is essentially what I loaded on until prejudging on Friday night. It seemed to work well for me. Protein was kept relatively the same.

Over my 20 years of competing of have pretty much tried it all. However, what I did this past September seemed to work the best for me. Will I do it exactly the same in 2010? Who knows...lol.

HeavyDutyGuy
04-22-2010, 04:36 PM
Dave's PEAK WEEK protocol:
DAYS TILL CONTEST CARBOHYDRATES***
6 days out No carbohydrates
5 days out No carbohydrates
4 days out No carbohydrates
3 days out 30g carbs per meal x 6 meals
2 days out 40g carbs per meal x 6 meals
1 day out 50g carbs per meal x 6 meals - cut sodium, cut water at 5 PM
Contest Day 30g carbs per meal

As for the potassium and sodium, I'd just go with 3 days of 500+mg, then taper down 1 day of 250mg, then normal, then below 250mg.

Water should be doubled what you drink now.

Found this on another thread- Daves Peak week - what do you guys think? To me the carb up seems too low- for me anyway..

esplendido
04-22-2010, 11:28 PM
Dave's PEAK WEEK protocol:
DAYS TILL CONTEST CARBOHYDRATES***
6 days out No carbohydrates
5 days out No carbohydrates
4 days out No carbohydrates
3 days out 30g carbs per meal x 6 meals
2 days out 40g carbs per meal x 6 meals
1 day out 50g carbs per meal x 6 meals - cut sodium, cut water at 5 PM
Contest Day 30g carbs per meal

As for the potassium and sodium, I'd just go with 3 days of 500+mg, then taper down 1 day of 250mg, then normal, then below 250mg.

Water should be doubled what you drink now.

Found this on another thread- Daves Peak week - what do you guys think? To me the carb up seems too low- for me anyway..

Too low.....way low! But that's if you're in shape 6 days out. If not, you better still be dropping fat up to contest time.

axioma
04-23-2010, 09:49 AM
Agree, too low. This is what I did last show and the photos are the proof. Avatar and others three weeks out, show that I just needed to harden and dry out. continuing to deplete with an inadequate carb load left me flat. I am going to let it hang out with the load this time.

axioma
04-23-2010, 09:59 AM
Thanks for the great thread BTW! Great info, can never get too much GOOD info for that final week/days/hours before show.

Any suggestions on dealing with cortisol related to adrenaline dump? I have really seen some guys fall apart from nerves and their conditioning just disappears! Happened to me in my first show, entered two divisions and I was exhausted more from the adrenal damage that anything. Meditate?

Mac
04-23-2010, 10:11 AM
Thanks for the great thread BTW! Great info, can never get too much GOOD info for that final week/days/hours before show.

Any suggestions on dealing with cortisol related to adrenaline dump? I have really seen some guys fall apart from nerves and their conditioning just disappears! Happened to me in my first show, entered two divisions and I was exhausted more from the adrenal damage that anything. Meditate?

Anti-cortisol supplementation, Phosphatidylserine has worked well for me. There are others but this one has scientific studies, not just broscience.

And some meditation and positive thinking. Don't let your mind think you're under stress.

axioma
04-27-2010, 11:34 AM
Dr. Joe-keep this thread going....please! The last week/days is when we tend to be our own worst enemy! Give us some more nuggets.

joedemarco
04-27-2010, 08:22 PM
Dr. Joe-keep this thread going....please! The last week/days is when we tend to be our own worst enemy! Give us some more nuggets.

Thanks, Ax. I'm gonna see what I can add. BTW, everyone can feel free to just fire away with any questions/concerns they have as they are coming up on their contest.

joe293
05-19-2010, 02:14 PM
Thanks, Ax. I'm gonna see what I can add. BTW, everyone can feel free to just fire away with any questions/concerns they have as they are coming up on their contest.

What is your protocal for diuretic use and application for saturday morning prejudging with saturday evening show?

joedemarco
05-19-2010, 07:02 PM
What is your protocal for diuretic use and application for saturday morning prejudging with saturday evening show?

Sorry Joe...never went the diuretic route. As I mentioned earlier in this thread, I do some manipulation with my water intake, but only use dandelion root as a natural diuretic during the last 3 days or so.

Baldiewonkanobi
05-28-2010, 08:08 AM
Thanks for the great thread BTW! Great info, can never get too much GOOD info for that final week/days/hours before show.

Any suggestions on dealing with cortisol related to adrenaline dump? I have really seen some guys fall apart from nerves and their conditioning just disappears! Happened to me in my first show, entered two divisions and I was exhausted more from the adrenal damage that anything. Meditate?

Mac added a good suppliment with good history. Earlier this week I got a 75 min. deep tissue facia massage and it zapped the cortisol. So much so that I will have another just before I board the plane to Pitt. Then when I get to the hotel a long relaxing dry sauna just before the color goes on. I will walk the City the morning of the show, taker a river cruise and simply...chill.

Baldie

axioma
05-28-2010, 11:07 AM
Mac added a good suppliment with good history. Earlier this week I got a 75 min. deep tissue facia massage and it zapped the cortisol. So much so that I will have another just before I board the plane to Pitt. Then when I get to the hotel a long relaxing dry sauna just before the color goes on. I will walk the City the morning of the show, taker a river cruise and simply...chill.

Baldie

If you need a posse, Xiomara and I will go:hmn:

joe293
05-28-2010, 11:34 AM
When should HGH be dropped from the program during these final weeks? I've been told 2 weeks, one week and run it rate up to contest day?

THEVMAN
07-07-2010, 09:43 PM
What kind of routines do you use for Pump Up Back Stage, and what are the supplements you have used most effectively?

Let me prime the answers with these thoughts:

Pump up routine - - Don’t pump Legs and Abs
- Do pump:
Calves (up on toes x ____), Tris (kick backs x ____, oh exts x ____),
Chest (pushups wide x _____, pushups narrow x _____, decline pushups x ______)
Lats (bendover rows x ______)
Biceps (curls x _____)
Delts (side laterals x ______, rear laterals x _____, front raises x ___)



Supplements: Beverly International - Muscle synergy and wine, Beverly International - Uplift, And a candy bar.

joedemarco
07-07-2010, 11:09 PM
Great question Vman. You're right about not pumping up the abs and legs. When I was a beginner, I tried to pump up my abs before I went on stage at a show. My abs were in spasm the entire time I was on stage! I also learned many years ago that pumping your legs make them very difficult to flex while on stage. For me, this includes calves.

In regards to pre-contest supps, I usually use niacin and a 5 hour energy prior to hitting the stage. Seems to work well for me. I've tried a lot of different things over the years, but have been using the above the last couple of years.

I generally don't go to crazy pumping up before I hit the stage. Some guys start pumping up like an hour before their weight class is called. I tend to wait it out and start pumping up maybe 15-20 minutes before. I don't like to do to much because if I do I sometimes feel fatigued and can't flex as hard on stage.

I generally pump up by posing, performing rows with tubing, push-ups, and bicep curls. Those few movements tend to blow me up real good. I then carry a towel with me up to the stage. While waiting backstage, I will do some isometrics with the towel.

I think the main thing is to find, through experience, what works best for YOU. The above is just what I would suggest because it works for me.

joe293
07-08-2010, 05:44 AM
In the Heavy Muscle radio interview with Ali Amini he said he has his guys take a viagra before prejudging. Is this becoming more prevalent at the national level to improve vascularity?

joedemarco
07-08-2010, 08:14 AM
I have never talked to a competitor who has tried viagra. I would definitely want to talk to a few guys before trying it. I get real vascular from using the niacin and 5 hr energy drink. I think I'd be pretty hesitant to try viagra.

axioma
07-08-2010, 01:02 PM
In the Heavy Muscle radio interview with Ali Amini he said he has his guys take a viagra before prejudging. Is this becoming more prevalent at the national level to improve vascularity?

I know of guy who eats em like candy before hitting the gym...nothing to write home about...I think the vascularity comes with extreme conditioning and a good pre-workout formula. An oldtimer at a recent show was eating powdered gatorade from the container...said that was his trick. Personally, I got enough in that little pouch to worry about the one eyed leviathon waking during the quarter turns..:yep:

joe293
07-09-2010, 01:45 AM
I have never talked to a competitor who has tried viagra. I would definitely want to talk to a few guys before trying it. I get real vascular from using the niacin and 5 hr energy drink. I think I'd be pretty hesitant to try viagra.


Got a show this Saturday so I picked up a 5 hour energy this morning. I'll give it a shot, if nothing else it might help get me through those long ass prejudgings.

THEVMAN
07-09-2010, 10:56 AM
In the Heavy Muscle radio interview with Ali Amini he said he has his guys take a viagra before prejudging. Is this becoming more prevalent at the national level to improve vascularity?

Not sure I'd want to pump up that muscle :p - sorry, I could't resist.

I get a great pump from Plasma Jet from gasperi - BUT that is with a regular diet - not when water is low. So I like Joe's conservative approach.

For vascularity - Snickers bars work well - not sure about cheese cake but have seen it used, and of course another one that works is a GOO of natural peanut butter, protein powder and Honey - I like pitted dates as well, but you can end up with diarrhea. Like you all say - test what works for you - reeseces peanut butter cups? Peanutbutter jelly on rice cakes?

THEVMAN
07-09-2010, 11:04 AM
Another One - I actually was told a few years ago by my trainer on stage he said to "Stare at the head Judge & other judges, even smile at them". Sounds crazy to me - thoughts.

THEVMAN
07-09-2010, 11:07 AM
And another question - once tanned: SHINNY or MATT finish? I don't want to be slippery when trying to pull a Lat Spread -- front & back. thoughts?

Mac
07-09-2010, 11:12 AM
And another question - once tanned: SHINNY or MATT finish? I don't want to be slippery when trying to pull a Lat Spread -- front & back. thoughts?

Not shiny nor shinny. Too shiny and the lights glare off of you.

chris d
07-15-2010, 09:37 AM
If you need a posse, Xiomara and I will go:hmn:
Im with you axioma, if baldie wants company Ill gladly go with you guys. Chris

axioma
07-15-2010, 10:00 AM
decided to splurge and get the liquidsunrayz tanning for Xiomara and I. figured we could relax a bit w/out worrying about the tan.

Jan tana is hooked up with udit, so they will be in the venue. I just went with liquid at the recommendation of someone, both fine.

Baldiewonkanobi
07-15-2010, 11:05 AM
The Overall last year had Dream Tan bronze over a Jan Tana base cote. Back stage he looked like mud. Under the lights....awsome. I am doing same as is I believe HDG.


Baldie

joedemarco
07-15-2010, 10:18 PM
A lot of judges don't like dream tan. Also, if applied incorrectly, it can hide some definition. Because of those two reasons, its popularity from a few years ago has been fading fast.

JoeB8962
07-26-2010, 05:23 PM
Hey Joe, I'm a 50 year old welterweight in the last few week of prep and have been keto. I did a carb load 30g protein 30g carbs 20g fat starting with my last 3 meals last Thursday..same all day Friday 6 meals and first 2 meals Saturday morning. Went down to the gym and poised and looked great! Went back to reg keto diet after that 4 more meals on Saturday and then all day Sunday, 6 meals. On Sunday felt my blood sugar droping so throughout the day I had a banana and a cup of honeydew melon. I woke up Monday morning and WOW everything is popping! I'm thinking I need to start my carb load Tuesday evening and add a little fruit with each meal. What's your thought?

joedemarco
07-26-2010, 10:43 PM
Hey Joe, I'm a 50 year old welterweight in the last few week of prep and have been keto. I did a carb load 30g protein 30g carbs 20g fat starting with my last 3 meals last Thursday..same all day Friday 6 meals and first 2 meals Saturday morning. Went down to the gym and poised and looked great! Went back to reg keto diet after that 4 more meals on Saturday and then all day Sunday, 6 meals. On Sunday felt my blood sugar droping so throughout the day I had a banana and a cup of honeydew melon. I woke up Monday morning and WOW everything is popping! I'm thinking I need to start my carb load Tuesday evening and add a little fruit with each meal. What's your thought?

If I read your post correctly, your contest isn't for a few weeks? If that is the case, I would stay on my keto diet and start carb loading 3-4 days out from your contest. You wouldn't want to start carb loading now.

Baldiewonkanobi
07-27-2010, 06:50 AM
OK where do I start.

I had originaly planned to compete in the Mr. Muscle Beach July 4th to see where I needed to adjust for July 23rd at the Nationals. I weighed about 203 on the 4th which I do now as I type. I had to pass that show due to personal family obligations. What I did not do was to get pics done anyway and to have a few competetive Bodybuilder friends evaluate me. Had I done that I now know that they would have said PERFECT don't lose a single fucking ounce more. I would then have weiged myself twice daily on the same scale and held on tight. Oh no...not me. Mr. Experience here. I got it into my head that I needed to go for more cuts. I never scaled but once on the 13th at 198. On July 23rd I weighed in at a skin sagging dried out shrunken muscle 187. DISASTER/TRAIN WRECK and it was too late with show time in 8 hours.

So after 20 months prep Old Baldie veteran of some 30 shows incl. 4 Mr. America Masters, USA and Mr. California made the all time ROOKIE fuck up...followed my own fucked up carb depleted stressed out brain to failure.

Have someone who knows the lay of the land evaluate you during the last month so that you can stay the course and make adjustments. Otherwise the trophy/title you had sought will be handed to another man. In my case the other man earned it and deserved it. I agree with the judges.

So trust another who knows his/her stuff to guide you the last few weeks. My son in law Kevin, who many of you met, now has the experience from this past Nationals to do that.


Baldie

JoeB8962
07-27-2010, 08:13 AM
If I read your post correctly, your contest isn't for a few weeks? If that is the case, I would stay on my keto diet and start carb loading 3-4 days out from your contest. You wouldn't want to start carb loading now.

Joe, yes the contest is in 3 weeks but I've not used the keto diet before and with the exception of the one complex carb meal feeding per week my body has not had a bunch of carbs put in them for 16 weeks and I wanted to see what the reaction was before I got too that last week. All my buds keep telling me I've got to eat more carbs these last few weeks or I'll get stringy yet I continue to get better and better with each passing day..looking forward when it's over telling them I told you so about the keto diet! Any thoughts?

joedemarco
07-27-2010, 08:14 PM
Joe, yes the contest is in 3 weeks but I've not used the keto diet before and with the exception of the one complex carb meal feeding per week my body has not had a bunch of carbs put in them for 16 weeks and I wanted to see what the reaction was before I got too that last week. All my buds keep telling me I've got to eat more carbs these last few weeks or I'll get stringy yet I continue to get better and better with each passing day..looking forward when it's over telling them I told you so about the keto diet! Any thoughts?

I've gone 16 weeks on Dave's strict keto diet with very good results. I just stayed the course and started carbing about 3 days before my show. When the carbs hit me I just filled out. So don't sweat it if you think you are feeling "stringy" the last 2-3 weeks. You saw what happened when you added some carbs last week. Your body exploded. Just do the same the final week and you will be just fine. Also, as Baldie mentioned, get someone you can trust (and who knows bodybuilding) to help analyze your physique. This will help you determine when adjustments have to be made. Good luck.

JoeB8962
07-27-2010, 08:32 PM
I've gone 16 weeks on Dave's strict keto diet with very good results. I just stayed the course and started carbing about 3 days before my show. When the carbs hit me I just filled out. So don't sweat it if you think you are feeling "stringy" the last 2-3 weeks. You saw what happened when you added some carbs last week. Your body exploded. Just do the same the final week and you will be just fine. Also, as Baldie mentioned, get someone you can trust (and who knows bodybuilding) to help analyze your physique. This will help you determine when adjustments have to be made. Good luck.

Thanks Joe and you also Baldie for the advice, it will be used wisely.

You guys take care

axioma
07-28-2010, 09:34 AM
Thanks for all the advice. I would definately recommend LiquidSunRayz spray tanning to all competitors. Not to say that there is anything wrong with JanTana(competitors were saying they looked greenish), the ladies LSR went above and beyond. They really cared about your presentations and would touch-up as many times as necessary to give you the best look. I won't hesitate to use their service again, got lots of compliments on my color.

KevinCouch
07-28-2010, 10:21 AM
This is Kevin Couch just won welterweight class at this past weekend's Master Nationals in Pittsburg. Here's a thread I just started on Monday with a few pics.

11 Weeks Out Nationals Workin with George Farah - RX Muscle Forums

I've decided to go down and compete with the youngsters at this year's Nationals and do some serious damage.
I've been workin with George Farah the last 8 weeks and haven't competed since 1995 prior to last weekend's Master Nationals. I was able to dial it in this time for the first time in my life.

I did carb deplete from Sunday on and carb load from Wednesday on. Severely dropped water intact after Thursday and added sodium and potassium to stay full while not drinking water. Ate carbs 6 times a day from Wed on. This worked for me and my metabolism but it really trial and error. Also you MUST be in shape and all bodyfat gone a week before or carb deplete/load could backfire on. Hope this helps you guys. I'm goin down to Atlanta this year to represent our geriatric group at age 44 with no excuses for my age. I'm not goin there to be another welter. I'm goin there to open some eyes to show what is possible at age 44!! Wish me Luck guys!

Kevin Couch

Mac
07-28-2010, 10:41 AM
Good luck Kevin. I was in Pittsburgh and your conditioning was on par with the best in the show. Kick some of the youngsters ass and show them us older guys still have what it takes.

gman
07-28-2010, 10:57 AM
Noticed a lot of people on stage in Pittsburgh who looked like they had jaundice, while a few looked really good and dark. More jaundice than good though. Wondered if the lighting in Pittsburgh was different or whether the products were that different in their results.

KevinCouch
07-28-2010, 10:59 AM
Good luck Kevin. I was in Pittsburgh and your conditioning was on par with the best in the show. Kick some of the youngsters ass and show them us older guys still have what it takes.

Thanks MacTech!!! I'll be 44 this October....I actually feel better than I ever have and am ready to open some eyes!

KevinCouch
07-28-2010, 11:03 AM
Noticed a lot of people on stage in Pittsburgh who looked like they had jaundice, while a few looked really good and dark. More jaundice than good though. Wondered if the lighting in Pittsburgh was different or whether the products were that different in their results.

I was there and had great color when I got sprayed on Friday morning but it didn't soak into my skin well enough so by Saturday evening Jantana told me in the pump room that I had a greenish yellowish tint to me because it the spray didn't take to my skin well. So they tried to to an overhaul in 5 minutes before I walked on stage (welterweight) and my color sucked at the nightshow. Fortunately, they had already decided the placing on Friday so it didn't hurt me. I doin Nationals in October and I will tan in the tanning bed for a few weeks first so this won't happen down in Atlanta.
Kevin Couch

Mac
07-28-2010, 11:11 AM
Thanks MacTech!!! I'll be 44 this October....I actually feel better than I ever have and am ready to open some eyes!

I will be 54 in a month and don't know when I will open some eyes. There has been for many years, very tough competition in 40+ and now some of those are moving into the 50+.

George did you good in your prep.

Baldiewonkanobi
07-28-2010, 11:20 AM
Noticed a lot of people on stage in Pittsburgh who looked like they had jaundice, while a few looked really good and dark. More jaundice than good though. Wondered if the lighting in Pittsburgh was different or whether the products were that different in their results.

Lighting in Pitt requires rediculous dark in the pump room just to be OK on stage. James and I had 2 cotes of Jan Tana with Dream Tan top cote. Came out OK under the lights. I did not even use any baby oir or other shine. Not needed under those heat lamps.

Baldie

KevinCouch
07-28-2010, 11:36 AM
I will be 54 in a month and don't know when I will open some eyes. There has been for many years, very tough competition in 40+ and now some of those are moving into the 50+.

George did you good in your prep.

You got that right bro! The over 50s were stacked! Couldn't believe it! Did you compete this past weekend?

Mac
07-28-2010, 11:51 AM
You got that right bro! The over 50s were stacked! Couldn't believe it! Did you compete this past weekend?

No, I haven't been on the stage in the past 25 yrs.

Maybe next year.

axioma
07-28-2010, 03:00 PM
Noticed a lot of people on stage in Pittsburgh who looked like they had jaundice, while a few looked really good and dark. More jaundice than good though. Wondered if the lighting in Pittsburgh was different or whether the products were that different in their results.

the lighting in pitt was ridiculous, so marilyn, owner of LSR, anticipates that. She developed her own product with drying agent. I actually showered twice that weekend without significant loss of color.

THEVMAN
07-29-2010, 10:15 AM
I agree axioma - I used LSR at the show and that sunrayz tanning was great - and stuck thru not only rain but sweat during pump up for pre-judging - it was humid back stage - and the tanning held up very well. I was kinda ashey when sprayed but overnight it cured and was a super product with awesome service as well - only minor touch up after sleeping on it as well. Here is an example:

JoeB8962
07-29-2010, 12:01 PM
This is Kevin Couch just won welterweight class at this past weekend's Master Nationals in Pittsburg. Here's a thread I just started on Monday with a few pics.

11 Weeks Out Nationals Workin with George Farah - RX Muscle Forums (http://forums.rxmuscle.com/showthread.php?t=39299)

I've decided to go down and compete with the youngsters at this year's Nationals and do some serious damage.
I've been workin with George Farah the last 8 weeks and haven't competed since 1995 prior to last weekend's Master Nationals. I was able to dial it in this time for the first time in my life.

I did carb deplete from Sunday on and carb load from Wednesday on. Severely dropped water intact after Thursday and added sodium and potassium to stay full while not drinking water. Ate carbs 6 times a day from Wed on. This worked for me and my metabolism but it really trial and error. Also you MUST be in shape and all bodyfat gone a week before or carb deplete/load could backfire on. Hope this helps you guys. I'm goin down to Atlanta this year to represent our geriatric group at age 44 with no excuses for my age. I'm not goin there to be another welter. I'm goin there to open some eyes to show what is possible at age 44!! Wish me Luck guys!

Kevin Couch
Hey Kevin, Congrats on the victory and wish you the best in Hotlanta...I did a refeed yesterday using complex carbs and fruit and with what I'm seeing I feel pretty good I'll be at my best 2 weeks from Saturday. I'm stage ready now so it's a matter of keeping my head at this point and not doing anything stupid. As I stated in a previous post I've used the keto diet and it's worked GREAT for me. At about 8 weeks out the cheat meal became several refeed meals with clean complex carbs consumed in the morning and after my training around 10am and another around noon. I've used protein/fat and protein/vegies all the way. Like I said this has worked well for me and have had plenty of energy to train do cardio and even work! Lol

KevinCouch
07-29-2010, 12:42 PM
Hey Kevin, Congrats on the victory and wish you the best in Hotlanta...I did a refeed yesterday using complex carbs and fruit and with what I'm seeing I feel pretty good I'll be at my best 2 weeks from Saturday. I'm stage ready now so it's a matter of keeping my head at this point and not doing anything stupid. As I stated in a previous post I've used the keto diet and it's worked GREAT for me. At about 8 weeks out the cheat meal became several refeed meals with clean complex carbs consumed in the morning and after my training around 10am and another around noon. I've used protein/fat and protein/vegies all the way. Like I said this has worked well for me and have had plenty of energy to train do cardio and even work! Lol

So how many weeks now until contest two weeks? Or you just want to be ready a week out? Personally, I'm don't like the low carb keto diet. I know it works but my body does need carbs. I know the refeeds are what fills you back out and replenishes your muscle. If it's workin for you....stick with it and do exactly what Dave says. You're right just don't do anything crazy the last week to screw it up. I stuck to the gameplan and it worked for me. Good luck with your show and I'm sure you'll do really well and be dialed in!
Kevin

Hammerfit
02-14-2011, 09:40 AM
Found this in MD article, good base plan:


Pre-Contest Game Plan
With the contest date approaching, things will start to change— counting weeks backward from the show, as follows:
16 to12 Weeks Out:
• Diet and training as outlined above.
12 to 10 Weeks Out:
• Start dropping carbs by 50-75 grams (200-300 calories), and add protein by 12-18 grams (25 percent of the total amount of carbs dropped). For our guy, we will drop 50 grams of carbs (total carbs = 450 grams) and add 12 grams of protein (total protein = 412 grams).
• Keep cardio at three days/week for 20 minutes.
10 to 8 Weeks Out:
• Continue dropping 50 grams of carbs (total down to 400 grams) and add 12 grams of protein (total up to 450 grams).
• Add an extra day of cardio and extra five minutes: 25 minutes 4 days/week.
• Eliminate cheat day, dieting seven days/week (you may want to consider eliminating cheat day earlier, by 12-10 weeks if your fat percentage is high).
8 to 6 Weeks Out:
• Continue dropping 50 grams of carbs (total down to 350 grams) and add 12 grams of protein (total up to 462 grams).
• Keep adding an extra day of cardio and an extra five minutes: 30 minutes, five days/week.
6 to 4 Weeks Out:
• Continue dropping 50 grams of carbs (total down to 300 grams) and add 12 grams of protein (total up to 475 grams).
• Keep adding an extra day of cardio and an extra five minutes: 35 minutes, six days/week.
4 to 2 Weeks Out:
• Continue dropping 50 grams of carbs (total down to 250 grams) and add 12 grams of protein (total up to 487 grams).
• Keep adding an extra day of cardio and extra five minutes: 35 minutes, seven days/week.
2 Weeks Out:
• Continue same diet
• Stop all cardio
8 Days Out:
The contest is on Saturday, so carb-depleting starts the Sunday prior to the show. Drop the carbohydrate in half until about four days before the contest. So my guy will be eating 125 grams of carbs.
4 Days Out:
• Start ‘adding the carbs back’ on the Wednesday prior to the contest. Add back all the carbs you took off: 500 grams of carbs for my guy.
• On Thursday, add 50 percent more, on top of the carbs you had on Wednesday: 500 + 200 = 700 grams of carbs.
• On Friday, you need to start watching your condition and be careful with any spillage. If you start to spill, back off the carbs and if you think you’re still flat, you need to go up on the carbs.

axioma
02-14-2011, 10:47 AM
I had a guy do this with great success. I will follow this approach this year.

KevinCouch
02-14-2011, 06:21 PM
I had a guy do this with great success. I will follow this approach this year.

The plan I followed with George was similar but we tweaked things as we went along If I was dropping too fast. I didn't get hooked up with George until I was 8 weeks out of Masters so we kinda picked up from there but quickly dumped the cardio:byeb: after 10 days. The one important thing that isn't discussed in there is the fluid intake during the final 3 days. SO important to follow or carb deplete/load could seriously backfire if your fluid intake isn't spot on. I'll post what I did shortly.

joedemarco
02-14-2011, 08:27 PM
Thanks for the post, Mike! Great info!

Hammerfit
02-16-2011, 07:04 PM
The plan I followed with George was similar but we tweaked things as we went along If I was dropping too fast. I didn't get hooked up with George until I was 8 weeks out of Masters so we kinda picked up from there but quickly dumped the cardio:byeb: after 10 days. The one important thing that isn't discussed in there is the fluid intake during the final 3 days. SO important to follow or carb deplete/load could seriously backfire if your fluid intake isn't spot on. I'll post what I did shortly.

I did this to prompt your response..I'm so clever:yep:

KevinCouch
02-16-2011, 10:24 PM
I did this to prompt your response..I'm so clever:yep:

I don't know what you're talking about. lol.
Secrets out now...actually there's no secret just ass kickin training and dieting!!! Just like the golf swing seems very simple but why can't we ALL hit the ball 300 yards?

Hammerfit
02-24-2011, 09:27 AM
Interesting article. The note to take here: Everything should be done in moderation and each individuals genetic background and health issues should be considered. This article was posted in MD.

http://musculardevelopment.com/articles/nutrition/2932-fat-attack-by-dan-gwartey-md.html

Rick Prince
03-16-2011, 11:16 PM
Dave's PEAK WEEK protocol:
DAYS TILL CONTEST CARBOHYDRATES***
6 days out No carbohydrates
5 days out No carbohydrates
4 days out No carbohydrates
3 days out 30g carbs per meal x 6 meals
2 days out 40g carbs per meal x 6 meals
1 day out 50g carbs per meal x 6 meals - cut sodium, cut water at 5 PM
Contest Day 30g carbs per meal

As for the potassium and sodium, I'd just go with 3 days of 500+mg, then taper down 1 day of 250mg, then normal, then below 250mg.

Water should be doubled what you drink now.

Found this on another thread- Daves Peak week - what do you guys think? To me the carb up seems too low- for me anyway..

One thing to note regarding the carb protocol above is, Dave loads his clients using carbs and fats. Dave loads a very large percentage of women with fats and no carbs.

mkris7
03-24-2011, 01:55 PM
Joe,

The Keto diet seems popular on this thread. Why do you prefer it over regiments?
And do you feel it is a "be all end all" diet or that you have seen success among peers who
did not use it?

Thanks in advance
Michael

joedemarco
03-24-2011, 05:19 PM
Joe,

The Keto diet seems popular on this thread. Why do you prefer it over regiments?
And do you feel it is a "be all end all" diet or that you have seen success among peers who
did not use it?

Thanks in advance
Michael

I used it for my last contest but do not plan on using it this year. I thought it worked well and I did not have any problem going Keto. However, I have reached better conditioning in previous years on diets which included carbs. I am therefore going back to what worked best for me in previous years.

mkris7
03-25-2011, 06:16 AM
Thank You

mkris7
03-31-2011, 12:56 AM
Joe,

I need some help with planning meal number 1. My problem is I work swing shift (Child Abuse Investigations) I am good at night but my problem come in the morning.

I get up at 9am and I am in the Gym by 10am and then off to work by 12:15 to start at 1pm. Currently I am having a scoop of whey with an pre-workout drink but find that I hit a wall sometimes because I don't have enough carbs for my morning workout/including cardio. Currently I am 15 weeks out for a show. The rest of my eating is on point.

Any advice on a pre-workout carbs for my first meal in the morning that won't get in my way of my dieting and training?

Thanks in advance!

Tim Wescott
07-03-2011, 05:37 PM
Great thread,very informative, and interesting to see the various ways people go about peaking in the last few days, or at a week out.

My advice,if you look dialed in,just go with it.

I`ve seen too many people fuck up 16 weeks or more of prep trying some esoteric bullshit that didn`t work,and they didn`t really need to do too much differently anyway.

joedemarco
07-03-2011, 06:44 PM
Great thread,very informative, and interesting to see the various ways people go about peaking in the last few days, or at a week out.

My advice,if you look dialed in,just go with it.

I`ve seen too many people fuck up 16 weeks or more of prep trying some esoteric bullshit that didn`t work,and they didn`t really need to do too much differently anyway.

You're absolutely right, Tim! If you don't put the effort in for the first 15 weeks, it doesn't matter what you do the last week. People make the mistake of thinking there is some miracle procedure that fixes all problems on the last week.

If you are in shape, what you do the last week is important to dial everything in just perfect. If you are out of shape, nothing is going to help.

Tim Wescott
07-03-2011, 07:12 PM
You're absolutely right, Tim! If you don't put the effort in for the first 15 weeks, it doesn't matter what you do the last week. People make the mistake of thinking there is some miracle procedure that fixes all problems on the last week.

If you are in shape, what you do the last week is important to dial everything in just perfect. If you are out of shape, nothing is going to help.
Exactly ! :)

ayezer
07-03-2011, 07:26 PM
great article MIke with George Farrah have seen that article too and like the plan,

axioma
08-10-2012, 07:39 PM
Found this in MD article, good base plan:


Pre-Contest Game Plan
With the contest date approaching, things will start to change— counting weeks backward from the show, as follows:
16 to12 Weeks Out:
• Diet and training as outlined above.
12 to 10 Weeks Out:
• Start dropping carbs by 50-75 grams (200-300 calories), and add protein by 12-18 grams (25 percent of the total amount of carbs dropped). For our guy, we will drop 50 grams of carbs (total carbs = 450 grams) and add 12 grams of protein (total protein = 412 grams).
• Keep cardio at three days/week for 20 minutes.
10 to 8 Weeks Out:
• Continue dropping 50 grams of carbs (total down to 400 grams) and add 12 grams of protein (total up to 450 grams).
• Add an extra day of cardio and extra five minutes: 25 minutes 4 days/week.
• Eliminate cheat day, dieting seven days/week (you may want to consider eliminating cheat day earlier, by 12-10 weeks if your fat percentage is high).
8 to 6 Weeks Out:
• Continue dropping 50 grams of carbs (total down to 350 grams) and add 12 grams of protein (total up to 462 grams).
• Keep adding an extra day of cardio and an extra five minutes: 30 minutes, five days/week.
6 to 4 Weeks Out:
• Continue dropping 50 grams of carbs (total down to 300 grams) and add 12 grams of protein (total up to 475 grams).
• Keep adding an extra day of cardio and an extra five minutes: 35 minutes, six days/week.
4 to 2 Weeks Out:
• Continue dropping 50 grams of carbs (total down to 250 grams) and add 12 grams of protein (total up to 487 grams).
• Keep adding an extra day of cardio and extra five minutes: 35 minutes, seven days/week.
2 Weeks Out:
• Continue same diet
• Stop all cardio
8 Days Out:
The contest is on Saturday, so carb-depleting starts the Sunday prior to the show. Drop the carbohydrate in half until about four days before the contest. So my guy will be eating 125 grams of carbs.
4 Days Out:
• Start ‘adding the carbs back’ on the Wednesday prior to the contest. Add back all the carbs you took off: 500 grams of carbs for my guy.
• On Thursday, add 50 percent more, on top of the carbs you had on Wednesday: 500 + 200 = 700 grams of carbs.
• On Friday, you need to start watching your condition and be careful with any spillage. If you start to spill, back off the carbs and if you think you’re still flat, you need to go up on the carbs.

This is similiar to what I am doing now. As my original plan was to just get in great shape, not compete, this seemed very commonsense and not too drastic, as opposed to keto throughout. I feel that for masters nats, I didn't respond to the carb load, my body needs more time to switch gears. My competitor Bill Hall, who won his SNBF Pro card, does better on keto...

axioma
08-10-2012, 07:42 PM
Polling the pros:
1. tightening skin lower ab and back pre contest? Still PrepH or something better? Exactly how do you use the prepH and will it interfere with tanning? I didn't have this problem two years ago,lol.
2. Having problem deepening the division between second and third row ab. Not so much a bodyfat issue (although I still have some to lose), but the segmentation is just not that deep, I have Boyer Coe disease,lol. Any suggestions?

KevinCouch
08-12-2012, 12:38 PM
Polling the pros:
1. tightening skin lower ab and back pre contest? Still PrepH or something better? Exactly how do you use the prepH and will it interfere with tanning? I didn't have this problem two years ago,lol.
2. Having problem deepening the division between second and third row ab. Not so much a bodyfat issue (although I still have some to lose), but the segmentation is just not that deep, I have Boyer Coe disease,lol. Any suggestions?

Well, I think as we age that lower back and lower ab area gets a little harder to tighten up. I'm not in contest shape but I've noticed that these days my lower ab area is a little blurrier than it was even a year or two ago. My lower back has really never had that tight of a look even when I am shredded. Never tried prep H. I think it's a matter of finding that good balance between getting as lean and tight as possible but not over dieting and flattening out which will leave even more loose skin. The final carb up week helps my skin tighten back up and fill in.

axioma
08-28-2012, 04:10 PM
you are right. the carbs pulled everything up.

Hammerfit
08-28-2012, 05:38 PM
prep H does nothing, they took out the ingredient that helped. Over depleting causes the skin folds. That why you see guys look so good pre show then they blow it at the end trying to get shredded. The key is to stay hard for months so the skin can stay tight.

I learned that the hard way....there is no off season for guys over 40.

masterschamp
09-23-2013, 10:38 AM
prep H does nothing, they took out the ingredient that helped. Over depleting causes the skin folds. That why you see guys look so good pre show then they blow it at the end trying to get shredded. The key is to stay hard for months so the skin can stay tight.

I learned that the hard way....there is no off season for guys over 40.

WOW.......what Mike said and again!!!!!