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02-12-2009, 12:19 AM #31
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02-12-2009, 02:12 AM #32
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02-12-2009, 02:36 AM #33
How many years have you been training? I notice alot of your vids have reggae, I take it you are a fan.
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02-12-2009, 02:44 AM #34
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02-12-2009, 03:08 AM #35
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02-12-2009, 03:13 AM #36
I posted my entire 16 week contest prep diet on my blog at: www.jrod123.blogspot.com
On the right side of the blog page, look from May 2008 to September 2008; thats where I posted my diet each week.
Here is my diet at 4 weeks out:
4 WO: 06 August 2008
TRAINING DAY
1) Rice Cakes, 1.5 Isolyze
= 28C, 40P, 0F
TRAIN
Pre: 8 tsp Dextrose, 1.25 Isolyze = 40C, 40P, 0F
Mid: 2 Dextrose, 0.5 Isolyze = 10C, 14P, 0F
Post: 8 Dextrose, 2 Isolyze = 40C, 54P, 0F
25 min post: 2 Dextrose, 0.5 Isolyze = 10C, 14P, 0F
2) 1 hr post: Rice Cakes, 1.5 Isolyze
28C, 40P, 0F
3) 2 ½ hr post: vegetables, 11 egg whites
= 10C, 38P, 0F
(every 2 hours after meal 3, in any order):
4) 3/8 cup oats, 1 Isolyze
= 20C, 27P, 2F
5) Vegetables, 1 Isolyze (or 7 egg whites), 6 Omegalyze
= 10C, 27P, 6F
6) Vegetables, 11 egg whites
= 10C, 38P, 0F
7) Vegetables, 11 egg whites
= 10C, 38P, 0F
TOTALS: 216C, 370P, 8F = 2416 Calories
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02-12-2009, 03:15 AM #37
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02-12-2009, 03:24 AM #38
You mean off DAY, right?
I don't think I have had an off week during pre-contest time. I schedule my workout cycles so that I take a break right before having to diet (and dieting usually lasts 14-16 weeks). OR, if I do need a break during this time, I'll just take a few extra days off here and there to make up for it, NOT 7 days straight.
If you mean day, I eat about 200-500 calories less than on training days. In the start the difference is greater, but the gap closes as I get closer to the show.
Really, I think it would be ok to have the same number of calories (especially in the start) on off and training days. As long as you make adjustments week to week and gradually reduce calories, you could probably go either way. I find that having less calories on off days is just a good way for me to have less calories (to get leaner faster). And as you get closer to eating very little, off days are a good place to take some food away.
The short answer would be, it probably doesnt matter too much, just be consistent throughout the prep. You can start with having the same calories on off and training days, then as you get closer, start having less on training days. Just make sure you don't do the other way around (Less, then same).
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02-12-2009, 03:49 AM #39
I have personally never tried Dave's diet. So all I can say is based on what I've read and heard. From THAT information, it looks like it really works; a lot of people seem to like it. Also, the science behind why seems sound, so it looks like a good diet.
Water manipulation is something I still need to work on to perfect. I think I've done a pretty good job with coming in dry, I would just like more practice. This is why I want to do one show before the TU this year. I would like to try something a bit (nothing drastically different) different with water, like having MORE on show day. This will probably cause me to weigh more, though, which means I'd for sure be a light heavy (thats fine, as long as I look better).
Anyway, back to your questions.
Have I always done it like this: YES. I didnt do anything for my first show (but thats a given, as I didn't know anything). BUT, starting in 2006 I've done it very close to how I do now (I've made a few adjustments, but the basic idea is the same: lots of water and salt for several weeks, then little water salt the day/s before).
(Yes, Skip, I learned a lot of what I know about water manipulation from you/reading your stuff. And lets not forget Jeff Willet, too!)
does it make a huge difference as to how dry I get: I think so. However, I think that once I get to about 3-4 weeks out, no matter what I do I look pretty dry throughout the day because of how lean I am (despite drinking at least 3 gallons of water per day). It probably makes a slight difference (a bit crisper), but will not make up for all the weeks of dieting.
Some pictures might help you decide....
***First one is 3 weeks out (I had just finished training and drank about 2 gallons of water by the time of the picture.
***Second picture is 2 weeks out (this is right after the in the trenches pre-contest back video) I drank about 2-2.5 gallons at this time.
***Third one is from the Team Universe prejuding (about 3/4-1 gallon of water by this time).
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02-12-2009, 04:16 AM #40
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Fuck Daniel.
Super Bowl ASC Party
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02-12-2009, 04:23 AM #41
Thanks!
In general/most of the time I lift heavy (4-8 reps) and low number of sets (4-8 sets) like in that offseason back video. BUT, sometimes if i'm just not "feeling it" or something feels wrong/bad (like my knee/elbow/shoulder/whatever) is sore no matter what exercise I do, I'll go lighter. I would say on average I take it a bit easier/go lighter about 1 week out of every 3-4 weeks. Also, I find that I make better progress and get stronger by backing off a bit every so often. You'll have to figure out when "every so often" is for you by feel/trial and error; for me its about once a month or so.
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02-12-2009, 04:50 AM #42
Nice. Maybe I'll see you at the TU then. How'd you do at the Natural Northern? So if you win your class THIS year at the regional show/s, any chance you'll just take advantage of the fact that you're dieted down already and show up at the TU in September !
Onto your question... "Do you think its necessary to gain a lot of weight in the off season in order to add lean mass naturally? NO, I don't think one needs to get fat/put on a bunch of weight to put on muscle. As long as you eat enough calories to grow, anymore will just be stored--you wont just grow faster. "If all we can hope for is 5 or 6 pounds a year under the best of circumstances then whats the use of adding 30 lbs of fat that we have to burn off later with months of diet and cardio?"
I don't know if 5-6 pounds is the limit for how much muscle one can put on naturally, thats just ABOUT what it is for me. But anyway, for some people, its just easier to put on bodyfat and they have to be stricter with their diet just to stay in decent off season shape. For others, they can get away with eating more and still stay pretty lean. I personally like staying leaner (and my body is naturally like that), but some people might rather just enjoy eating and during the offseason and deal with the consequences/make up for it when they diet.
Hahaha, I have a feeling you're refering to the fact that I weigh 205-210, yet weigh in at 175. If thats the case, let me explain this strange thing that happens to me (at least the past 2 years).
This is from this past TU/2008. Throughout the last week before the show I was waking up and weighing about 184 first thing in the morning. At 2 days out, I drank 5 gallons of water and weighed about 190 right before going to bed. The next morning (weigh ins) I woke up weighing 178! Since weigh-ins were only a few hours later, I just minimized water intake and made the cutoff of 176 (im guessing the scale was a bit light, too cause I weighed in at 174). There is something about drinking a ton of water the day before that makes me wake up weighing even less than usual.
CARDIO:
Offseason I do not do cardio. Pre-contest, I usually don't do a lot. In 2007 I did 14 sessions over 14 weeks. This last year I did 10 session over 16 weeks. However, when I do cardio, I do something like max ot cardio/ HIIT cardio. I do a total of about 15 minutes split up usually in 2, sometimes 3 parts. For example, I'll do 5 minutes on the treadmill, take a 2 min break, then 5 minutes on the stationary bike, 2 min break, then 5 minutes on the stair climber. Each of these 5 minute sessions are done intensely, and I try to better each session compared to the previous (EG if I went a mile on the treadmill, then next time I'll try to beat a mile).Last edited by jrod; 02-12-2009 at 04:57 AM.
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02-12-2009, 05:20 AM #43
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02-12-2009, 05:22 AM #44
First of all, I believe in finding what works best for YOU. With that said, I like to have closer to 2g of protein/pound. Over the years I've learned that I make better gains when I eat A LOT of protein. I could probably get away with less, but I'm not interested in finding the lower limit for how much protein I need.
Try out 1.5g/lb (or 2g if you like) and see how that works for you.Last edited by jrod; 02-12-2009 at 05:25 AM.
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02-12-2009, 05:32 AM #45
Hahaha... Daniel is going to like reading this.
While we are on the subject. Do any of you guys have people over to watch the Arnold/Olympia? I know its only webcasted (not HD or whatever) but its the best thing we (in BB) have.
People have superbowl parties, right. How come we don't have Arnold/Olympia parties? (for those of us who don't go)
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