Contest Prep for 2010 Provincials

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18-10-2010, 03:42 PM
steve_d

by the 1 week out point, you'll probably be another couple pounds lighter, at 147 in the morning, you'll easily lose another 2-4 pounds on top of it no matter how dry you feel already. The thing is, you go to bed, and you're probably peeing all night. By the time you wake up you start drinking and eating again...just imagine if you slept in until 11, another couple hours, another couple pounds, and that's without diuretics, sodium manipulation, or anything. But yes, the leaner you are, the less the last couple days will do to your scale weight - but it still means a few pounds minimum.
19-10-2010, 06:05 AM
shredded_Tris

Quote:

Originally Posted by Big D

is that lady speed stick on your dresser ?

Lol my secret is out I guess
Seriously though all the female jewelery and shit and you see the deodorant haha.
It's our spare room where my GF puts all her stuff. It just has the best lighting and mirrors haha
19-10-2010, 06:07 AM
shredded_Tris

Quote:

Originally Posted by steve_d

by the 1 week out point, you'll probably be another couple pounds lighter, at 147 in the morning, you'll easily lose another 2-4 pounds on top of it no matter how dry you feel already. The thing is, you go to bed, and you're probably peeing all night. By the time you wake up you start drinking and eating again...just imagine if you slept in until 11, another couple hours, another couple pounds, and that's without diuretics, sodium manipulation, or anything. But yes, the leaner you are, the less the last couple days will do to your scale weight - but it still means a few pounds minimum.

Thats true man I suppose.
Hey Steve I know you have a lot of problems with cramping too. Do you find the week of the show when you slow the training down and heal up a bit that it goes away at least a bit when you pose and stuff. Also I imagine easing off the cardio helps too. My legs are really starting to kill
19-10-2010, 08:52 AM
shredded_Tris

Rough couple of days!
Yesterday I was Bung'd up like you wouldn't believe for some reason. Took a little magical Extra Strength Ex-Lax and feeling a lot better now today.
But I am getting worse and worse pain on the undersides of my feet. All this calf working and cardio is really killing my feet.....not sure what to do about that.
19-10-2010, 11:11 AM
shredded_Tris

Ok no joke guys....I was just in the lunchroom at work and got approached by an older gentlemen that I haven't seen in a few months and he walks up to me and straight up asks me and I quote "So do you have cancer or something, you have lost a ton of weight and your face looks really...whats the word....Gaunt?"
I laughed pretty hard at that.
19-10-2010, 12:22 PM
steve_d

Quote:

Originally Posted by shredded_Tris

Thats true man I suppose.
Hey Steve I know you have a lot of problems with cramping too. Do you find the week of the show when you slow the training down and heal up a bit that it goes away at least a bit when you pose and stuff. Also I imagine easing off the cardio helps too. My legs are really starting to kill

I find it doesn't go away, it just gets worse. Actually, leading up to a show I rarely have cramping, aside from a few calf cramps, or toe cramps in the middle of the night...It really depends on the amount of water / sodium I had. more water, less sodium and I cramp like there is no tomorrow. Thats why I find the cramping gets worse the day before the show. Thursday I am great - no cramps. Friday, morning, great, 2 hour later, cramp city. pricisely 2 hours after what I normally would have had tuns of sodium for breakfast. This is regardless of water intake. water doesn't help or hurt my cramping. My cramping could be totally different reasons than yours though...but IF you get to the point on friday where you don't think you'll be able to compete because of the cramping (trust me, you'll know) - make sure you have some salt handy. whether its a jar of pickles, some extra salty rice cakes, anything...

Also, sitting down, and trying to sleep is the time cramping will start - so be prepared for little to no sleep friday night. So if you can sleep thursday night, sleep as much as you can!

Quote:

Originally Posted by shredded_Tris

Ok no joke guys....I was just in the lunchroom at work and got approached by an older gentlemen that I haven't seen in a few months and he walks up to me and straight up asks me and I quote "So do you have cancer or something, you have lost a ton of weight and your face looks really...whats the word....Gaunt?"
I laughed pretty hard at that.

You know you're ready when people think you got cancer. That's the right look for a bodybuilder a week or 2 out. If you're face looks healthy, and your smiling - then you're not ready.
19-10-2010, 01:17 PM
Praetorian

"You know you're ready when people think you got cancer. That's the right look for a bodybuilder a week or 2 out. If you're face looks healthy, and your smiling - then you're not ready. "

I like how you think Steve!
P ;o)
19-10-2010, 01:31 PM
shredded_Tris

Yeah I thought it was kinda fitting haha
considering from the neck up I do look pretty shitty right now haha.
Otherwise though Prae is gonna have me pretty chiseled!
20-10-2010, 08:01 AM
shredded_Tris

I NEED to find a way to get my mind off of food!!! it's all I can think about. All day I just browse through recipes and pictures like a friggen crack addict or something!!
IT'S KILLING ME!!! but the sad thing is I just can't stop! I want food so bad it's disturbing. I noticed every time I think about food I start chewing my finger nails my fingers literally all have blood on them right now! This is Friggen Brutal!!
20-10-2010, 05:28 PM
thetruepitbull

I'm no pro at this, but I've dieted myself down 4 years in a row and every year I crack once.

Don't take my advice as anything more than a matter of opinion.

I have the same issue as you and the thought of food increases as you diet longer, excercise harder, cardio in greater duration, drop your cals, eat the same shot everyday, etc....and the only reason I'm replying to this is because it's about food.

I had my re-feed day last Friday. 1000g carbs pancakes, bagels, ff frozen yogurt, candy and such. Saturday I was feeling really low again, poor Attitude, cold as a mofo, weak as as possible, couldn't think, walk, or talk properly.

Well, Sunday rolls around and I go to the gum do 30min of light cardio and plan to take the day off and just stretch, bump up healthy fats, add a little more protein, etc... Well....that lasted until 10am.

That's when I had a full on cheat day. My first one for the duration of my diet. At that time I was 3 weeks and 6 days out from my show. 12 hours later and 10k calories later I got all of my cravings out of my system and jumped on the diet the following day.

Went up only 3lbs. And now am down 0.albs from last week and still have 2 days of dieting left before I am 3 weeks out.

I took this day as a psychological break, a metabolism boost and a practice for my junkload.

Just my opinion, but cheating, which is what I officially did cause it wasn't planned will not harm 16 weeks or so of dieting. If I was pro I might be able to handle everything that comes along with dieting but I am not.

Do what you seem fit to do. But I truly feel this helps.

Get more opinions and responses though. Do your research, assess yourself physically, and psychologically and decide what needs to be done.

You could also try bumping up healthy cals, backing off training a bit or just suck it up and deal with it.

Good luck with the contest.
20-10-2010, 05:57 PM
shredded_Tris

Quote:

Originally Posted by thetruepitbull

I'm no pro at this, but I've dieted myself down 4 years in a row and every year I crack once.

Don't take my advice as anything more than a matter of opinion.

I have the same issue as you and the thought of food increases as you diet longer, excercise harder, cardio in greater duration, drop your cals, eat the same shot everyday, etc....and the only reason I'm replying to this is because it's about food.

I had my re-feed day last Friday. 1000g carbs pancakes, bagels, ff frozen yogurt, candy and such. Saturday I was feeling really low again, poor Attitude, cold as a mofo, weak as as possible, couldn't think, walk, or talk properly.

Well, Sunday rolls around and I go to the gum do 30min of light cardio and plan to take the day off and just stretch, bump up healthy fats, add a little more protein, etc... Well....that lasted until 10am.

That's when I had a full on cheat day. My first one for the duration of my diet. At that time I was 3 weeks and 6 days out from my show. 12 hours later and 10k calories later I got all of my cravings out of my system and jumped on the diet the following day.

Went up only 3lbs. And now am down 0.albs from last week and still have 2 days of dieting left before I am 3 weeks out.

I took this day as a psychological break, a metabolism boost and a practice for my junkload.

Just my opinion, but cheating, which is what I officially did cause it wasn't planned will not harm 16 weeks or so of dieting. If I was pro I might be able to handle everything that comes along with dieting but I am not.

Do what you seem fit to do. But I truly feel this helps.

Get more opinions and responses though. Do your research, assess yourself physically, and psychologically and decide what needs to be done.

You could also try bumping up healthy cals, backing off training a bit or just suck it up and deal with it.

Good luck with the contest.

Thanks man but I have worked too hard!! Cheating Simply isn't an option in my mind! I am sticking to the game plan.

Tonight was kinds shitty though. I swear I almost passed out on the eliptical. Barely made it
21-10-2010, 02:43 PM
shredded_Tris

RE-Feed TIME!!!!! at 3 Weeks out!!

:shockSOOOOO PUMPED!!!! !

Told by the boss today to have a big Re-Feed on Saturday night!!!! I Couldn't be more excited!!! I think I cried tears of Joy when he told me to do it!!!

So What I will be doing is taking pics and updates like normal on Saturday morning (A.K.A. 3 Weeks out). Then I will take some more pics Pre-Refeed on Saturday around supper time.
More pics a few hours after the re-feed meal.
and then sunday morning I will take some pics and my weight to see how the re-feed affected me.

It should be interesting!! BOYS I HAVE NEVER BEEN SO EXCITED!!!
This is going to make the last 3 weeks just sooo much easier!!

I Can't even sit still now! Saturday night at 8pm it's on!!! BABY!!:yeah
21-10-2010, 04:36 PM
thetruepitbull

Told you so. Just kidding.

You could also do your water restriction with or without diuretic use and use this day as practice for a contest. If you restrict your H2O and have your refeed you will know what you'll be dealing with contest day.

What type of refeed will you be doing.

Btw, your conditioning is good.

Keep it up.

Also, will you be training on that day.
21-10-2010, 05:59 PM
shredded_Tris

Quote:

Originally Posted by thetruepitbull

Told you so. Just kidding.

You could also do your water restriction with or without diuretic use and use this day as practice for a contest. If you restrict your H2O and have your refeed you will know what you'll be dealing with contest day.

What type of refeed will you be doing.

Btw, your conditioning is good.

Keep it up.

Also, will you be training on that day.

HAHA I'm just following the boss's orders :P
My refeed will be mostly pancakes :D maybe a few other treats :P
That day I will be doing a leg workout and 2 hours of cardio. I don't think we will be restricting the water intake or anything like that.
Thanks for the compliment man I have worked very very hard to get here and I hope to do well this year
21-10-2010, 11:32 PM
thetruepitbull

How many grams of the macronutrients are you having? All out cheat day? Or mainly carbs with mod protein and min fat? Or a cheat meal, etc...?

Just curious.

I prefer to shoot for 500 to 800g of carbs, keep fat at a min and protein 1 to 1.5g/lb. Mostly high GI carbs.

Intense Muscle is another good site to look at.
22-10-2010, 07:08 AM
shredded_Tris

Not going to really be counting man roughly 400g of carbs probably or so and the rest is just a treat. I am not thinking about this one I am just going to do it and enjoy it. I am just Stoked I get to do it.
22-10-2010, 10:19 AM
steve_d

Quote:

Originally Posted by shredded_Tris

Not going to really be counting man roughly 400g of carbs probably or so and the rest is just a treat. I am not thinking about this one I am just going to do it and enjoy it. I am just Stoked I get to do it.

this makes a lot more sense then having 1000g of carbs on a friday, and 2 days later having another 10000 calories. You're just begging for a disaster to happen doing that!
22-10-2010, 11:46 AM
gregdoucette

now u know why I eat a tun of salads when dieting how else u gonna get ur mind off food then to eat it.
22-10-2010, 12:46 PM
thetruepitbull

Quote:

Originally Posted by steve_d

this makes a lot more sense then having 1000g of carbs on a friday, and 2 days later having another 10000 calories. You're just begging for a disaster to happen doing that!

You're absolutely right. And that's why I'm it at the level you compete at, additionally I do not have the experience you have under your belt. I do like throwing in the occasional junk meal, but I ****ed up, didn't and ended off eating my face off 2 days later. Well I did drop another lb this week, but I guess I could have dropped another 0.5 on top of that.

At my level and experience I am trying different approaches to dieting and re-feeding.

Stick to the advice that Steve and Greg have to offer you as they have a wealth of knowledge and experience compared to me. My 10k dy was probably somewhat of a set back and 1000g of carbs might not be necessary for me, but they seem to do the trick and I will tweak what I do every time I diet down.

All I can say is I still managed to get back on track, fill out, gain some much needed energy and strength and still drop another lb.

Although dieting is scientific and calculated it is very individualized.
23-10-2010, 07:22 AM
shredded_Tris

15 Attachment(s)

3 Weeks Out!! 148.6lbs with progress pics!!

Alright people We are OFFICIALLY 3 WEEKS OUT!!!!

RE-Feed is tonight and I couldn't be more excited!! There will be lots of pics posted this weekend and I will mark the different times on them.

So last week I was 149.2lbs and this week I am 148.6lbs and wow what a difference half a pound makes at this point!! I am very impressed with where my conditioning is at and I think I am just about ready :D

Let me know what you guys think of this weeks pics and please chime in on my conditioning throughout today and tomorrow as I do the Re-feed. We shall see exactly how my body responds to all of this.

and if there is anything that I forgot to say that you are curious about feel free to ask me.

I think I will also weigh myself throughout the day up till the re-feed and see how much my weight is fluctuating from a morning dry to a watery sodium loaded night.
23-10-2010, 07:25 AM
shredded_Tris

Again these pics are empty stomach, Pre-Cardio, Post Pee lol
and NO PUMPING UP! Just wake up and pose
23-10-2010, 08:40 AM
steve_d

awesome work. You're getting really ripped now. No question in my mind you'll be pleased with how you look on stage. Actually, if the show were in 3 days you'd be pleased with how you look!
23-10-2010, 09:41 AM
shredded_Tris

Quote:

Originally Posted by steve_d

awesome work. You're getting really ripped now. No question in my mind you'll be pleased with how you look on stage. Actually, if the show were in 3 days you'd be pleased with how you look!

Thanks a lot Steve
Really Appreciate it. It means a lot! I haven't held anything back for this one.
23-10-2010, 02:26 PM
Delt King

If you don't win your class it won't be because you weren't in the proper condition. You will be ripped to shreds!

BTW stick to the crab style most muscular if they call it. Don't do the standing straight up version.
23-10-2010, 02:37 PM
z83

awesome work, grats !
23-10-2010, 06:09 PM
steve_d

Quote:

Originally Posted by Delt King

If you don't win your class it won't be because you weren't in the proper condition. You will be ripped to shreds!

BTW stick to the crab style most muscular if they call it. Don't do the standing straight up version.

the upright most muscular must be an east coast thing...It's how I do it, and almost everyone out there has learned it. Personally crab style looks weird to me...covers up too much. If you do crab style, at least drop your arms WAY low, because you'll be covering up your best body part otherwise.
24-10-2010, 10:19 AM
shredded_Tris

22 Attachment(s)

After Carb up

I will put a detailed response in a bit but here are the pics from this morning after the refeed last night weight is .8lbs heavier than yesterday morning
24-10-2010, 10:57 AM
shredded_Tris

Ok so About 30 min into this Re-Feed I literally felt like I chugged a bunch of vodka. I got super dizzy and I felt drunk. My eyes started to droop. I got rediculously vascular.
I know I promised pics from before and after but honestly last night after the meal I was so Sick that I couldn't even stand up. I have never been so close to vomitting haha.
It was great to have a nice tasty treat though and I think it will help me a little bit when it comes to getting through the next 3 weeks a little easier.
I have to say pancakes and waffles have to be one of my favorite things to eat :D
Next big thing on my list though is a big plate of pasta :)
Anyways.....I feel like garbage today, my stomach hurts and I feel like I over-did it a little bit but really the meal wasn't insanely huge. I think I just ate way too fast and had a little more sugar than I am used to.

I'm not sure how to really judge or compare my morning pics but I will say this. If I carbed up a little slower and could retain the vascularity and fullness I had last night minus the bloat and sick feeling I think I will look quite sharp on stage.
Really the only thing I can tell from the pics is that maybe I look slightly harder from the back and a little from the front but I have a hard time judging myself and I just feel shitty right now haha
25-10-2010, 08:28 AM
shredded_Tris

Quote:

Originally Posted by Delt King

If you don't win your class it won't be because you weren't in the proper condition. You will be ripped to shreds!

BTW stick to the crab style most muscular if they call it. Don't do the standing straight up version.

Thanks D
Why do you think I should do crab though? I always found it to be my least flattering MM pose?
25-10-2010, 09:50 AM
Delt King

Quote:

Originally Posted by shredded_Tris

Thanks D
Why do you think I should do crab though? I always found it to be my least flattering MM pose?

Honestly it has to do with your genetics. With the large pec seperation you look smaller than you are when you're straight up. The crab pose will bring the delts, traps and arms more into view creating a larger/fuller physique.
25-10-2010, 10:03 AM
shredded_Tris

I'll have to see what looks best when I dry out a little more.
Thanks for the input though. Chances are I will do more than one MM shot anyways.

OMG Boys finally starting to feel that shitty hunger coming back lol
After Saturday nights refeed I felt almost sickly full until just a few minutes ago and now the hunger returns!! Full force!
Thank god we only have 19 Days to go.

Today is kinda shitty cause I am sort of second guessing myself. Doing the whole worst critic thing, thinking I am not going to be able to match up to the tough competition. My weight class is so Stacked this year it's sick! I am actually staring to become a little nervous.
25-10-2010, 02:22 PM
steve_d

No need to be nervous. You've set out a goal of coming in shredded, and that will happen. Win or lose, you will look better than last year, so who cares if someone shows up better than you. There will obviously always be someone better than you (until you win the Mr. O), so it means nothing what place your trophy says.

You can't second guess yourself UNLESS you didn't give it your all, and come in as lean and as big as you could have given the time you had to work with. So erase that mentality and focus on how you look YOUR best.

I'd rather place 5th out of 10 insane competitors, than 1st out of 5 shitty ones.
25-10-2010, 09:39 PM
razorsedge

Great post and advice Steve D...hang in there ST. We've been following along and are all pulling for you to bring it...no second guessing...ur competitors are goin thru the same garbage...ur carb depleted diet is messin with ya....
27-10-2010, 08:31 AM
shredded_Tris

Thanks for all the continued support guys it means a lot to me!
I KNOW I put everything I had into this one so in the end there ISN'T anything else I think I could have done.
It seems like this week is going by SOOOOOOOOO SLOW!! I am starving and exhausted. Super Edgy and the bottoms of my feet hurt so bad from all the cardio it's nuts. 17 more days of Hell!

However next Friday is my last day of work and then I am on Vacation for two weeks, It just seems like work is so busy and it's going by so slow every day! I haven't even had time to work out my routine yet. I'm not too worried about it though my song is all cut and ready and it can only be 1 minute so how complex can my routine be anyways lol.

Cravings aren't out of control but they are pretty bad.....Unfortunately my Girl had to make a chocolate cake the other night and I almost died! I got through it though without going near the kitchen. She felt super bad about it but didnt have any other choice. She is great support for me. She has to get ready for a bake sale and she is using her friends house to do all the baking at JUST FOR ME :D
THANK GOD haha!
Anyways I gotta get back to work but I will have updates and pics for you guys again this Saturday.
27-10-2010, 08:34 AM
shredded_Tris

Here is something I was curious about!!

WHO on here Pumps their ABS before going out on stage. I noticed the other night my abs were huge after working them for just about 5 minutes the other night. It was insane! something I never really did at a previous show.

Opinions??
27-10-2010, 09:00 PM
razorsedge

Quote:

Originally Posted by shredded_Tris

Here is something I was curious about!!

WHO on here Pumps their ABS before going out on stage. I noticed the other night my abs were huge after working them for just about 5 minutes the other night. It was insane! something I never really did at a previous show.

Opinions??

I'd say no way...pump up your upper extremities...delts, tris, bis (curls, push ups, laterals for delts etc) but stay away from the abs and legs...others may have diff opinion...
27-10-2010, 09:44 PM
Andre Gregoire

Quote:

Originally Posted by razorsedge

I'd say no way...pump up your upper extremities...delts, tris, bis (curls, push ups, laterals for delts etc) but stay away from the abs and legs...others may have diff opinion...

I agree.
27-10-2010, 10:48 PM
Delt King

Quote:

Originally Posted by razorsedge

I'd say no way...pump up your upper extremities...delts, tris, bis (curls, push ups, laterals for delts etc) but stay away from the abs and legs...others may have diff opinion...

Also ageed.:D
28-10-2010, 06:28 AM
shredded_Tris

I know it's stupid to pump legs but has anyone ever even considered the abs? They are a muscle like everything else and IMO they look great a little pumped up.
28-10-2010, 08:32 AM
steve_d

I never pump my tris...Only the small pump they might get from a few pushups. Quickkly after doing a few sets of triceps, they get so pumped they lose a lot of the cuts. Same deal with quads.

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