Q&A with Scoobysnacks

[rockhard]

Scooby, I've been doing rack deadlifts from just below the knee height, trying to minimize glutes/hams and spare lower back. My question is: should I let the bar settle to a dead stop or lower it short of resting and maintain tension between each rep? Looking to increase overall thickness/size, as my back is really lagging. You've seen my pics, so you know how weak this area is.....

Thanks!!!

[Scoobysnacks]

Scooby, I've been doing rack deadlifts from just below the knee height, trying to minimize glutes/hams and spare lower back. My question is: should I let the bar settle to a dead stop or lower it short of resting and maintain tension between each rep? Looking to increase overall thickness/size, as my back is really lagging. You've seen my pics, so you know how weak this area is.....

Thanks!!!

Big Mark, hope all is well. Im a big time under tension (TUT) believer. I think it creates more hypertrophy. When I rack dead I do let the bar bang, but I never let it rest. That said I did 455 the other day and I got 3 reps and the bar did rest a little longer than usual, but generally Im controlled down, bar barely hits and Im exploding back up.

[Marauder63]

Back with a question,

Do you do both off and online contest prep work? (without going further should I be PMing you about this?). I have a diet in place I have done well with but I am not very knowledgable with carb/sodium/water manipulation and such. I have been looking forever for a 2nd job to be able to save for school and have extra aside ie like contributing towards bodybuilding.

[rockhard]

Big Mark, hope all is well. Im a big time under tension (TUT) believer. I think it creates more hypertrophy. When I rack dead I do let the bar bang, but I never let it rest. That said I did 455 the other day and I got 3 reps and the bar did rest a little longer than usual, but generally Im controlled down, bar barely hits and Im exploding back up.

Thanks Scooby, just what I needed.

[Shulk]

For a natural bodybuilder what have you found to be the optimal macronutrient breakdowns for DC training in terms of % of calories from carbs, fat, and protein?

[Scoobysnacks]

For a natural bodybuilder what have you found to be the optimal macronutrient breakdowns for DC training in terms of % of calories from carbs, fat, and protein?

That is no different than anything else, its varies so much. I will tell you while on it I didnt feel I needed as many carbs as I do when I train volume, but thats not rocket science is it, lol. But, there is no one breakdown for one person or natural or not. I wish it were that easy. Its just something you need to find thru trial and error.

[lex]

SS
I im alittle confused what exactly is a refeed.
Also right now im following daves offseason diet which is around 350g P, 200g C, 200g F, ive never incorperated that much fat but am having good gains im 195
ofcourse some fat started at 175 lean about 2 1/2 months ago. in the first month of diet my carbs were at 250 but body fat was creeping up fast so i cut my carbs to 200g and its working alot better. Does this mean im carb sensitive or a mixture of my fats being alittle high. how would i determine if im carb sensitive?
Thanks for any advise..

[k-dawg]

hey scooby, Im 6'1 185 and around 10 10-12 percent bodyfat..My goal is to get down to < 8 percent fat. I typically eat 300-400 grams of protein a day with fats around 60-100, and carbs just from brocolli. I just started a job at 330 in the morning and I unload trucks with 20-40 pound boxes....needless to say, its draining me... Im one to always eat low carb, was just wondering your thoughts on what I should do....I was thinking of adding 30gm waxy maize during my workout then continue with the usual dieting...thanks

[Scoobysnacks]

SS
I im alittle confused what exactly is a refeed.
Also right now im following daves offseason diet which is around 350g P, 200g C, 200g F, ive never incorperated that much fat but am having good gains im 195
ofcourse some fat started at 175 lean about 2 1/2 months ago. in the first month of diet my carbs were at 250 but body fat was creeping up fast so i cut my carbs to 200g and its working alot better. Does this mean im carb sensitive or a mixture of my fats being alittle high. how would i determine if im carb sensitive?
Thanks for any advise..

You arent carb sensitive thats just a fuck load of fat. You go mixing the two in those large amounts you will get some fat gain. The fact you arent a fat ass eating that much tells me you probably have a decent metabolism and its doubtful you are carb sensitive.

The people Ive truly worked with who are "carb sensitive" get sluggish as hell when they ingest them, get fat as shit quick, or even on small amounts really struggle to drop bodyfat.

A refeed can be many different things. Just depends. Ive done them as low as 300 carbs spread over the day cleany all the way up to around 1200 grams carbs of all fast acting not so clean foods. The more depleted you are, the longer you have been dieting, the leaner you are, and the lower your carbs are on a daily basis will dictate needs.

[Scoobysnacks]

hey scooby, Im 6'1 185 and around 10 10-12 percent bodyfat..My goal is to get down to < 8 percent fat. I typically eat 300-400 grams of protein a day with fats around 60-100, and carbs just from brocolli. I just started a job at 330 in the morning and I unload trucks with 20-40 pound boxes....needless to say, its draining me... Im one to always eat low carb, was just wondering your thoughts on what I should do....I was thinking of adding 30gm waxy maize during my workout then continue with the usual dieting...thanks

I couldnt lift myself out of bed on that diet much less unload trucks all day. Your protein is WAY to high and your carbs are WAY to low. Try this.

240 protein
300 carbs on working or training days
250 carbs on non working and non training days (basically rest days)
55 grams fat.

Try that, I think you will feel better and get better results.

[cft05]

Just wanted to give update on my contest prep. Since I originally posted in here I feel I should just update in here as well. I'm 2.5 weeks out weight is now 158 in morning, bf tested (although doesn't mean much) last week 4% this week 3.14%. I've been keto for 2.5 weeks and have started protein veggie days in a rotation as follows: 2 pro/veggie days then followed by one day regular 40g pro/15g fat (mac nut oil) at each 6 meals. I'm currently on recumbent doin 2nd 45min of cardio (stepmill 45min am cardio) 16 min and 26 seconds to go then carb refeed with last meal of tilapia. I'm doin yams, ezekiel cinnamon raisin bread, rice cakes with jam, and raisins and spice oatmeal. I'm doin this on my blackberry and all I can thibk about is cheesecake factory lol but am so focused on show...will post pics hopefully soon if not the comp photos will be up december 5th!

[cft05]

hey scooby do you have a general peak week strategy or protocol listed anywhere in the forums? I know everyone responds differently but I was looking for a little more information about it, thanks...

[Wolverine1974]

Scooby:

I'm trying to put together my keto diet. My LBM is around 160-165 I'm about 200 now). I see that you use 1.5 to 1.75 grams of protein per pound of LBM. I was wondering what you recommend for fat intake? How about calories? I'm definitely an ecto/endo, but much more towards ecto.

[Scoobysnacks]

Scooby:

I'm trying to put together my keto diet. My LBM is around 160-165 I'm about 200 now). I see that you use 1.5 to 1.75 grams of protein per pound of LBM. I was wondering what you recommend for fat intake? How about calories? I'm definitely an ecto/endo, but much more towards ecto.

you are correct.

Id set it up at 240 protein, so 40 grams per meal.
Fats Id start high finish low. Probably around 21 grams per meal and work downward towards 14 grams per meal over time. As you increase your liss cardio. so thats 126 fats to begin. Keep carbs around 40-50 grams from the trace nuts you use and a few helpings of veggies. Dont forget your metamucil, you'll need it.

Another thing Ive also done with a few guys who were real stubborn, was have them do some HIIT after their refeed day. I use an all day refeed instead of the cheat meal that dave uses. So for a day or two they can do HIIT, then back to the LISS type cardio.

[Wolverine1974]

Scooby:

Thank you so much for the quick reply. I just returned to the gym after a long layoff and lost a ton of muscle and got real fat. Before I do anything else I need to get my bf down (at least 11-10%).

Again, thanks so much.