Aceto's Fine Tuning: Last Week Strategies for Competition

[huge285]

Aceto's Fine Tuning: Last Week Strategies for Competition

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http://www.rxmuscle.com/articles/nut...mpetition.html

[Timbo89]

Good read, always enjoy aceto's articles.

[Jp2007]

Huge fan of Acetos articles!

My question to Chris is, are there any tips/tricks to fighting fatigue that final week or two? What if you can't cut cardio, or ease up on anything?...

I have a feeling the answer might be "learn from it and change it next time" lol

[Aaron Singerman]

Great article.

[kindom-muscle]

brilliant,no better reading in the bb world

[NCFreedom]

words from a genious

[Freakzilla]

What about sodium manipulation? I've seen some guys go pretty high while keeping there water intake high aswell. I guess thats why I hire someone to do my prep so I don't have to second guess myself.

[The Ultimate Warrior]

The Technician!

[floridairon]

Great article! Keep'em coming RX

[seanmech]

Great read Chris thank you

[Natural_O]

Awesome article Chris! I'm interested in the sodium intake when carbing up also because I heard that sodium is necessary for the carbs to assimilate.

[floridairon]

Awesome article Chris! I'm interested in the sodium intake when carbing up also because I heard that sodium is necessary for the carbs to assimilate.

Yes! Curious about feeling/ideas of sodium loading/depleting

And what about loading on creatine to fill muscles? Very curious about that

[GREENMACHINE23]

What are your thoughts on using a sauna the last two weeks of prep to help rid the body of excess fluid?

[GREENMACHINE23]

Awesome article Chris! I'm interested in the sodium intake when carbing up also because I heard that sodium is necessary for the carbs to assimilate.

Very awesome article. Tell us more about sodium Chris.

[GREENMACHINE23]

the technician!

truth!

[Sunnyday]

Great read, Chris...thank you!

[Provo82]

What about sodium manipulation? I've seen some guys go pretty high while keeping there water intake high aswell. I guess thats why I hire someone to do my prep so I don't have to second guess myself.

from reading acetos other articles... hes not big on sodium manipulation hes a big believer if the guy looks good dont do anything drastic to screw it up

[TooPowerful4u]

I have NO place to argue w him or disagree (since iv never peaked like any of his guys)....but any time iv reduced water like that i flatten like a pancake and cant get a pump for shit (and lost like 12lbs)....and the harder i carbed the worse i looked (and oddly the more i peed (no diuretic).....


I am curious though, how do you determine how HARD a muscle feels? When you flex a muscle the "hardness" (and yes iv read his article a while ago so paid attention to mine and others) is very difficult to FEEL......what determines how HARD a muscle will be....id have thought it would be fullness?

[sassy69]

I've seen most of these strategies applied more as "here's how you do it' vs. "here's why you do it" and "here's how you know which to follow". Chris' comments definitely put more context around the stuff that I've seen happen in the last week. Thx Chris - it starts to make more sense! And yes, I'd also be interested in the views on sodium / potassium / creatine manipulation.

[matt1005]

Chris I am curious how you would carb a natty that has been doing a keto diet?

[Matt Porter]

Definitely differs from what I believe in --- but you cannot discredit the track record. Enjoyed the read.

-Matt

[Taylor Normandeau]

Definitely differs from what I believe in --- but you cannot discredit the track record. Enjoyed the read.

-Matt

Porter is all over the place! Welcome to RX man, good to have you here.

[pmow]

Definitely differs from what I believe in --- but you cannot discredit the track record. Enjoyed the read.

-Matt

ive read your thread on MD and im familiar with your last week protocol. Do think your protocol would still be applied lets say if the body builder dieted on carbs through out his prep?

Seems like your protocol would apply to some one who has been on very low carbs/no carbs depleting for a while where as Chris's would apply to some one who hasnt yet depleted themselves and have been dieting on low/moderate carbs.

[Chris Aceto]

Carbs and salt work better then carbs alone. My feeling is, a lot of guys go out after the show and have a lot of carbs and salt which often makes them look better then the day of the show. One reason of course is yes carbs with salt result in a quicker carb up then carbs without salt. That said, I think a lof of bbers are sooo depleted going into say a 3 day carb up that theu may be underestimating how many carbs it takes to carb them up. So they show up on show day flat. That said, once they add in salt after the show BOOM, they get that quick load which fully fills them out and makes them look harder I joke a lot that I am the risk aversion business. I dont like to keep sodium in the final 3-4 days simply cause i personally would be more comfortable with someone looking TIGHT but a little flat then full and dense and a little watery. So I usually prefer to cut the salt out. if the bodybuilder is slightly flat say friday, i dont mind him having a meal with sugar ( also fills u quickly) without the added sodium. if sugar does not work, i would allow him to add some salt into the diet too. The thing to keep in mind is that no 2 bodies are alike. I know people throw that around like gospel, butlike the gospels there are many interpreations to it.....

[Matt Porter]

ive read your thread on MD and im familiar with your last week protocol. Do think your protocol would still be applied lets say if the body builder dieted on carbs through out his prep?

Seems like your protocol would apply to some one who has been on very low carbs/no carbs depleting for a while where as Chris's would apply to some one who hasnt yet depleted themselves and have been dieting on low/moderate carbs.

Nope. My protocol would involve anyone using ANY macro breakdown. Whether it be LOW carbs (50-100g) or high carb (200-350g) or mild keto plan.

The principle is the exact same for each person -- put it his way -- once you get INTO CONDITION, meaning the BF is shaved off -- all people wont 'feel good' -- they are all depleted regardless of what their macros are.

The person on 250g carbs obviously is expending more energy throughout day via--> day job, + cardio + wt training + natural higher energy person etc...

What i do with people in regard to their last week will be the SAME (pretty much) for water and sodium --- however carbohydrate loading will be DIFFERENT depending on how they look and their current intake.

The 2 variables that will F*ck people up more than CARBS by a long shot is sodium and water and messing that process up.

-Matt

[pmow]

Nope. My protocol would involve anyone using ANY macro breakdown. Whether it be LOW carbs (50-100g) or high carb (200-350g) or mild keto plan.

The principle is the exact same for each person -- put it his way -- once you get INTO CONDITION, meaning the BF is shaved off -- all people wont 'feel good' -- they are all depleted regardless of what their macros are.

The person on 250g carbs obviously is expending more energy throughout day via--> day job, + cardio + wt training + natural higher energy person etc...

What i do with people in regard to their last week will be the SAME (pretty much) for water and sodium --- however carbohydrate loading will be DIFFERENT depending on how they look and their current intake.

The 2 variables that will F*ck people up more than CARBS by a long shot is sodium and water and messing that process up.

-Matt

thank you for explaining this. I figured water would have to be low if carbs where some what high through out. This makes alot of sense.

[Matt Porter]

thank you for explaining this. I figured water would have to be low if carbs where some what high through out. This makes alot of sense.

I just dont believe that someone needs 3 days to achieve fullness from carbohydrates. Adequate sodium and water consumption will keep this effect alive.

I can carb someone up in 1-2 days (mainly 1 day) ....say Wednesday. Then focus on Thurs and Fri drying him out while reducing carbs.

-Matt

[pmow]

I just dont believe that someone needs 3 days to achieve fullness from carbohydrates. Adequate sodium and water consumption will keep this effect alive.

I can carb someone up in 1-2 days (mainly 1 day) ....say Wednesday. Then focus on Thurs and Fri drying him out while reducing carbs.

-Matt

so you would just reduce sodium thurs and fri (reducing sodium through condiments i assume) and then cut water off fri night? Then judging by the look thatll depend on how many carbs the individual will consume those 2 days?

[Matt Porter]

so you would just reduce sodium thurs and fri (reducing sodium through condiments i assume) and then cut water off fri night? Then judging by the look thatll depend on how many carbs the individual will consume those 2 days?

I would never cut sodium more than 24 hrs out --- unnecessary. You never want to give your body enough time to regulate its survival mechanisms. 1 day out you would just eat what is naturally occurring in your proteins. Remember you would have carbed them up EARLIER as in Wednesday then just go back to the normal 100-150g carbs for the remaining days while working on drying them out -- as dryness is the name of the game. 70% full and 110% dry is what I abide by.

-Matt

[matt1005]

I would never cut sodium more than 24 hrs out --- unnecessary. You never want to give your body enough time to regulate its survival mechanisms. 1 day out you would just eat what is naturally occurring in your proteins. Remember you would have carbed them up EARLIER as in Wednesday then just go back to the normal 100-150g carbs for the remaining days while working on drying them out -- as dryness is the name of the game. 70% full and 110% dry is what I abide by.

-Matt

HOw about a natty that is keto?

[Matt Porter]

HOw about a natty that is keto?

Natties need to get insanely shredded and not worry about fullness because that just wont happen (unless your an anomaly genetic freak).

Once natties are peeled to the bone I would really have them coast into the final days with same diet and just restrict salt a day out and shut water off at bed time --- next morning eat lower sodium foods and sip water between meals.

I do not like carbing keto guys too much as they are not USED TO assimilating carbs since they deprive themselves of them most of the week --- just coast through normal keto plan and PERHAPS load some very mild carbs 2 days out for a day....nothing crazy.

Very basic for these guys -- no crazy variables to concern yourself with here as you arent hormonally assisted.

[ChrisCatastrophe]

Really sweet article Chris is a smart guy. I definitely respect matt as well.

[matt1005]

Natties need to get insanely shredded and not worry about fullness because that just wont happen (unless your an anomaly genetic freak).

Once natties are peeled to the bone I would really have them coast into the final days with same diet and just restrict salt a day out and shut water off at bed time --- next morning eat lower sodium foods and sip water between meals.

I do not like carbing keto guys too much as they are not USED TO assimilating carbs since they deprive themselves of them most of the week --- just coast through normal keto plan and PERHAPS load some very mild carbs 2 days out for a day....nothing crazy.

Very basic for these guys -- no crazy variables to concern yourself with here as you arent hormonally assisted.

Thats exactly like I have done in the past. Thanks and makes me feel more settled

[rinse]

Great read. But it's an old article.

[Chris Aceto]

I have NO place to argue w him or disagree (since iv never peaked like any of his guys)....but any time iv reduced water like that i flatten like a pancake and cant get a pump for shit (and lost like 12lbs)....and the harder i carbed the worse i looked (and oddly the more i peed (no diuretic).....


I am curious though, how do you determine how HARD a muscle feels? When you flex a muscle the "hardness" (and yes iv read his article a while ago so paid attention to mine and others) is very difficult to FEEL......what determines how HARD a muscle will be....id have thought it would be fullness?

If u are ( on your own body) not sure if the muscle itself ( not the LOOK) is HARD then I am sure you are not hard. That said, sometimes I will ask someone"flex your pecs" and I will feel them ( no homo ) and they feel like stone although they dont LOOK it....thats HARD on the other hand their pecs for example may look hard but upon feeling them they dont feel like stone......

The water thing...some bbers dont look good/better restricting their water. Although MOST will. If this is not the case then bodybuilders would not use diueretics and every top bber uses them. Whether u restrict water or use diuretics or perform some combo of the 2 its more or less the same...to lower the total water volume withing the body. Generally a dehydrated state results in better condition then a hydrates state. In your case, u probably dont need to restrict water as much.

[eastcoast_beast]

Great stuff Chris ... BTW Cedric looked great in NY .. He's an awesome person and lucky to have you in his corner.... Big Mac Cedric haha

[Matt Porter]

I think most bodybuilders look better dehydrated -- but the 'right' dehydrated state where the water is expelled from the skin and still shifted enough into the muscle before homeostasis kicks in. This is why a slow restriction or taper is not a solid method. Give the body too much time for error.

-Matt

[zenith]

Some great minds and some solid advice in this thread!

[Chris Aceto]

brilliant,no better reading in the bb world

thanks Einstein worked with me on the vocabulary and spelling

[GAMEOVER]

Hey Chris, what are some good nutritional books that you would recommend reading for athletes and bbs?

[liftw8t]

Hey Chris when you were talking about depleting Chris cook in article, I might have missed but when you had him deplete did you cut fats too? Are fats okay if you've been keto most of contest prep with high protein and high fats no direct sources of carbs like will you carb load need to be light or moderate say Thursday Friday Saturday?

[Chris Aceto]

What are your thoughts on using a sauna the last two weeks of prep to help rid the body of excess fluid?

i would say no u only have to think about landing a plane when u can see the runway if u try to land to early u will crash same with the body if u try to rid the body too early of water u body will crash..... u wont end up looking hard

[GREENMACHINE23]

Thanks for the info and quick response, Chris.

[TooPowerful4u]

If u are ( on your own body) not sure if the muscle itself ( not the LOOK) is HARD then I am sure you are not hard. That said, sometimes I will ask someone"flex your pecs" and I will feel them ( no homo ) and they feel like stone although they dont LOOK it....thats HARD on the other hand their pecs for example may look hard but upon feeling them they dont feel like stone......

The water thing...some bbers dont look good/better restricting their water. Although MOST will. If this is not the case then bodybuilders would not use diueretics and every top bber uses them. Whether u restrict water or use diuretics or perform some combo of the 2 its more or less the same...to lower the total water volume withing the body. Generally a dehydrated state results in better condition then a hydrates state. In your case, u probably dont need to restrict water as much.

Do you believe the contest prep will dictate the bodies ability to hold a peak. I do peak EVERY single show perfectly, just NEVER timed properly for stage and i do not hold the peak long. I am convinced my metabolic rate burns up carbs at an accelerated pace, hence the inability to keep h2o in the muscles.....i started eating more carbs once the water was cut (this time BEFORE i lost too much water) and kept getting harder and harder.....i stopped eating them closer to stage time for fear of holding water and thats when i really started to flatten....

[TooPowerful4u]

Do you believe the contest prep will dictate the bodies ability to hold a peak. I do peak EVERY single show perfectly, just NEVER timed properly for stage and i do not hold the peak long. I am convinced my metabolic rate burns up carbs at an accelerated pace, hence the inability to keep h2o in the muscles.....i started eating more carbs once the water was cut (this time BEFORE i lost too much water) and kept getting harder and harder.....i stopped eating them closer to stage time for fear of holding water and thats when i really started to flatten....

woulda been nice to hold this condition...didnt look like this 6hrs later on stage. Never saw the chest veins in my entire life until i opened my jacket

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