Q&A with Scoobysnacks

[-Z-]

If you need help with your prep and have questions, Jason is your man. The guy has some excellent knowledge and is very honest. He truly knows his stuff and I believe we can all learn a lot from him. Here are some basic facts about Jason.

-Competing since 2002

-2008 Northern Kentucky Bodybuilding Championships-1st

-2008 Indianapolis Bodybuilding Championships-1st

-2009 Jr. Nationals & Team Universe is his next competition. Good luck man!


So if anyone has any question for Scoobs please ask! He is more than willing to help people be better.

[-Z-]

What is your standard protocal for your athletes?

How much cardio do you recommend during precontest?

Do you prep naturals and non tested athletes?

How many grams of protein do you recommend for contest dieting?

How do you feel about water manipulation during the final week of prep?

Those should help get this thread rolling.

[Scoobysnacks]

ThanksZ! I'll help for sure where I can. Ask away. But, I will admit there are more knowledgeable folks in this industry for sure. However, I will share what I know and have learned. Im more of an application, real world guy, than a science guy. Im not gonna be able to quote you numbers and figures, but Ill speak from what Ive learned and what Ive seen work.

Ask away.

[-Z-]

Black and whites #'s don't always work anyway. Sometimes the eye is better. Quit being so modest.

[-Z-]

How close to a show should one train legs. I have heard some people say they train all the until the show I have heard others say they stop training them 2 weeks out, your thought?

[Youngguns]

Heyyyy Scooby!

I'll be here a little

[Scoobysnacks]

What is your standard protocal for your athletes?

How much cardio do you recommend during precontest?

Do you prep naturals and non tested athletes?

How many grams of protein do you recommend for contest dieting?

How do you feel about water manipulation during the final week of prep?

Those should help get this thread rolling.

1) I dont have a standard protocol per se. I like to get a lot of background though on them as that tells a lot. What bodytype did they have as a child, in their teens, this helps decide their bodytype, though it can change with age, so its not determinative of the issue, but it helps. I also find out their offseason strategy, if they come to me at 10-12% and were pounding carbs I know they can certainly diet on them then too, so Ill set up a diet to create a slight deficit but keep starches in. If someone reports they are sluggish after carb meals or get headaches, then they are probably insulin insensitive, so Ill either use carb timing, or a variation of the keto diet. I guess my point is its not set in stone and to think such I think is a recipe for disaster and not much success. But, if someone can tolerate carbs I like to keep them in as long as possible, especially if natural.

2) I usually start with 30 mins LISS morning right out of bed with some water, glutamine and your choice of fat burner. Then 30 mins LISS pwo or even later in the evening, but Ill start most on a 30/30 protocol. This enables people to eat more which Im a big fan of. Ill add HIIT down the stretch as needed but usually dont start with it. Now Ive had some women figure competitors with all thier weight in their hips, butt and legs, they get HIIT, usually 4 days, 3 in evening on off days, and one session some other night that is not leg day or around leg day if possible. Again I guess the answer is this varies too.

3) protein for men I do 1.5 x LBM for naturals, those assisted can use 1.75 up to 2. It also depends on carb intake. The higher the carbs the less protein you need as the athlete is not running on their protein to fuel their workouts. The lower the carbs the higher the protein needs. Female I do 1.25 x lbm to 1.35. I find with less testosterone they dont need as much as a man as long as the diet is balanced, but again if they are more endo the carbs will be lower and protein will be higher, Ill start at the 1.35 with timed carbs. When I have to remove most carbs, Ill take women to 1.5 x LBM as well. Again no one size fits all, but these are the general applications. EDIT: I thought Id also add here that in my experience with figure athletes and women in general they seem to be able to take more of a pounding than a man (no pun intended), what I mean is women's bodies dont seem to give up the LBM as quickly as a mans body will. I cant explain it really, its a bitch for a natural woman to add LBM, and youd think with 1/10 test of a man they would be more quick to lose muscle but they dont. I had to really push my wife to get ready for her first show, and her LBM just didnt really drop. Ive found this to be pretty much the case.

4) I prep mostly natural athletes, but I have had a few non naturals. Other than being able to process protein better, the body for the most part is still the same. If a natural does well on my diet the drugs will just help enhance not hurt it.

5) Water manipulation during the final week of prep is a tricky thing. I practice a few different final week protocols which would take to much time to type out here. But, I feel that if you are largely loading with carbs, you will need to taper the water into the show, but dont cut it completely. If you do less loading the more water you can keep in. But, I think stopping it off on friday evening (in favor of just sips), and then just sipping day of show is a wise move. I know some say drink 2 gallons at the show and I was dry, well I look at them and see they were lean but dry is different. You have to find a balance between carbs, sodium, water etc. Everyones balance is a little different. For instance Im not blessed with great muscle bellies all over. I do better to come in slighly fuller than more dry. I have a guy now that just has bellowing muscle bellies even flat he looks incredible, so its to his advantage to get as dry as he can. But Ill tell you one size doesnt really fit all in this regard. Those reading this just think of your own physique.

[Scoobysnacks]

How close to a show should one train legs. I have heard some people say they train all the until the show I have heard others say they stop training them 2 weeks out, your thought?

I have people stop training legs anywhere from Thursday to Saturday. I discuss this with them and also ask them to watch this during prep. No matter when that workout is I decrease poundages some. Ive been known to still have leg blur and soreness up to 8 days myself so I watch this closely.

I also dont buy into all that circuit stuff. If heavy lifting during prep helped keep the muscle then why train light Sunday through Tues, you are already going to rest for 3 days. I train heavy and hard (with exception of legs, 85%) up to Tuesday that final week. Rest Weds-Sat. This is just how I see it. Im sure many can make a case for their light circuit training.

[-Z-]

Good stuff, thanks!

[BigPablo300]

It's about time you got a Q & A Jason Keep pounding away and give em hell at Jr. Nats bro! I'll be there cheering you on!

[Scoobysnacks]

It's about time you got a Q & A Jason Keep pounding away and give em hell at Jr. Nats bro! I'll be there cheering you on!

Thanks for the well wished, I appreciate it.

[JohnnyStyles]

Great...one of the best q&a here...wazup scoobs how's it going man...hope ur doing good...

A buddy of mine is doing a show this saturday and his skin color is some what like Dexter's...so which protocol should he go for...
Start tanning on thursday or friday morning...He already got the Jan Tana...so i guess i ask a lil advice here.

Take care man.
J.

[jphillips17]

This is going to be a great thread!

[Scoobysnacks]

Great...one of the best q&a here...wazup scoobs how's it going man...hope ur doing good...

A buddy of mine is doing a show this saturday and his skin color is some what like Dexter's...so which protocol should he go for...
Start tanning on thursday or friday morning...He already got the Jan Tana...so i guess i ask a lil advice here.

Take care man.
J.

Actually Im not familiar with Jan Tana, I was always a Pro Tan guy before just using the spray tan. I use www.liquidsunrayz.com at my shows now.

But I have two friends with that complexion. One just uses Dream Tan the morning of and looks great on stage. The other gets spray tanned as well.
I wish I could offer more help than that, but not having that skin color and not having Jan tana experience Id be talking where I have no business doing so.

[Riley]

This should be an awesome thread.

This question is more about when a prep ends.
What are your thoughts on the post-contest rebound? Do you have any specific protocols which you or your athletes follow?

Thanks mate.