Diet Supplements and Training Phases Post Contest 1 Year Off Season

[JordanWFitness]

Hey P,

I'm competing in 7 weeks, I think I have a good grasp on what I am doing. What I have learnt the most in my prep is what I was doing wrong in my off season (well entire time training pretty much).. I have really just completely submersed myself in everything fitness lately and have new goals for myself.

Based on my performance at my upcoming competition I will either take 1 solid year and do the same competition again and try to be a weight class up at the same or better condition (hefty goal but achievable) or take just over a year and compete at Provincials a weight class up with the same or better condition.

This is going to be a pretty broad post, I'll start with my diet

Over the last year or so I have really experimented with low protein, high protein, low carb high carb low fat.... I have come to some conclusions, I cannot go low carb, I deflate everywhere, my strength drops and I don't believe it could benefit me in anyway. Fats no matter where they are I don't see a difference. Protein the higher I go it seems the better composition I have and density..

I was going to begin my off season with the following macros
MIN 400g Protein, MAX 100g Fat, AIM for 400g Carbs (50g Fibre)

8 meals with 50g of protein, fat from my protein sources
Meal 1 Heavy Carb (Starch and Sugar)
Pre Workout Heavy Carb (Starch)
Intra Workout Simple Sugars (Maybe Waxy)
Post Workout Simple Sugars

The rest of my carbs will be distributed throughout the day pretty evenly or based on convenience.

When my weight stalls on these macros I will add another 100g of carbs making it 500g, see my body weight and increase my protein (200lb=400g, 210lb=420g)

I will continue this scheme of 100g added to carbs and readjust protein slightly until I hit my goal weight of 230lb 12%, if I feel the weight is coming on too fast (it wont I'm a strong ecto) I will adjust cardio.


What do you think about this progression plan and the meal timing/split make up?
How do you feel about Waxy Maize over something like Dextrose or Sucrose?

[JordanWFitness]

Supplements I am going to KISS

a multi in the morning to cover my bases
5g creatine mono
600mg of NAC for health
digestive enzymes to aid in the digestion during bulking

Isolate post workout
Waxymaize post workout??!?

Limit supplements maximize diet

How do you feel about this supplement plan? Spot on? Excessive? Missing Something notable?

[Delt King]

Missing omega 3 supplement.

I would also increase cals gradually depending on what level your eating come show time. No need to jump really high right away 1500 to 2000 cals above what you were normally eating

[JordanWFitness]

double post sorry

[JordanWFitness]

Missing omega 3 supplement.

I would also increase cals gradually depending on what level your eating come show time. No need to jump really high right away 1500 to 2000 cals above what you were normally eating

I was thinking about an omega 3 supplement because I do keep my fats rather low... You think just 3 or should I invest a little more and go for the 3-6?

And for sure you're right I should have mentioned this will begin like 6 weeks post contest, I'm going to use that time to build from wherever I am contest time (sub 3000) to the first phase of bulking at 4000cals..

Gonna take my first week post contest pretty much the same calories as pre contest maybe 100-200 more but with less protein and higher carbs just to relax, then slowly adjust back to proper macros and build to the 4000 before i hit there,

Thanks for the input, I know this is in P's section but I just want advice from guys further into the game then myself, I am familiar with you and appreciate the input and anymore you can give

[Praetorian]

If you bump carbs too quick you will have severe water retention and peripheral edema which can lead to cardiac issues...do not do this! Your carbs after a contest need to be added very gradually and primarily eaten around your training. You can add further carbs in as you go...4-6 weeks later but take it slow as most people think they need carbs and think they deflate but this is not reality it is unsubstantiated fear. I'd be a millionaire if i had a dollar from every time someone told me they need carbs or they will lose muscle. Too many carbs leads to excess fat, inflammation, insulin resistance, and drop in lean muscle gains. Optimum carbs is what you should be shooting for and you need to base that on your conditioning and how it goes as you gain weight.

As for protein that really shouldn't change much whether you are precontest or off season. For a guy your size 50g protein per meal is plenty and any more then that will just force the body to excrete it in essence slow gains. You are better to add more meals than to increase protein per meal once you are already at an optimal level.

When it comes to fat people tend to make big mistakes. In the 80's the norm was to keep fat low because we thought it made us fat...we now know better. Fat and protein are absolutely essential to build maximum muscle. If your fat is too low it doesnt matter how much protein you are eating your gains will suck...period. Your hormones will also suffer drastically. I would definitely add omega 3 to your diet....you dont need omega 6 as we already tend to be over eating omega 6 in relation to 3 anyway and you want to keep that to a balanced ratio.

I would suggest something like 50g protein + 15-20g fat + 30-50g carbs in meals with carbs and put those meals around training. I would also suggest eliminating sugar and sticking to low glycemic carb sources only with the exception of intra using Vitargo and post workout you may use that as well depending on how your conditioning remains....some gain way too much fat with high gi carbs post workout. You may be better off to just have protein and creatine post workout then have a solid meal an hour later with something like sweet potato or oats.

As for supps I would take creatine mono, vitamin D 5000iu daily, a multi, omega 3, vitamin C 2000mg ED, whey protein isolate, vitargo, beta alanine, and a good probiotic....digestive enzmes shouldnt be necessary unless you have gut issues.

P

[TT Eric]

Ted, you don't think having carbs during training would impair natural GH production ?

Eric

[JordanWFitness]

Ted, you don't think having carbs during training would impair natural GH production ?

Eric

I know this isn't directed at me but my thoughts are that our natural gh levels are so miniscule lowering the output in turn for a quicker/constant glycogen refeed is beneficial.

Kinda refilling your gas tank on your car(glycogen refill) is more important than using gas line cleaner (nat. Hgh) it would be great to have both but if you do have to sacrifice one for the other the choice is clear