When you take in your carbs, which ones are you taking in and how does you body react to about 100 g of carbs!! And would you know the total count of your carbs from the veggies?? I count everything and put in smaller amounts of brown rice, oatmeal, fruits, and sweet pot, with lots of veggies!! I wonder how much more space you would have if I knew your actual numebers from the veggies!!

Yeah my current intake from carbs just for last couple days is about 35g of carbs so when I say 0g this is what I mean 0g from any, what I consider "real" carb sources. I fill out pretty good from 100g. I should let you know that my plan right now is to deplete as I am doing right now and start carbing maybe on Wed., I'm going in to see my trainer tomorrow and he's gonna give me some feedback. I am however very interested in what you guys have to say, becasue I always bring up the things I find on this board with my trainer and we discuss and adjust accordingly.

Carbing up on wed is a Bad idea, it would be even for someone like Aram, that comes from the old School of training and will not really work with the natural athlete, trust me on that one especially if you are carb sensitive, all you will need to is carb up in small increments
(small amounts of carbs) starting on Sat the day of the show!! For you I would stay low with carbs on sat and Sun maybe 50-75, then Mon day big bump up to 225 g, then tues, 200, then wed 150, then thurs 125, then fri down to 75 g, then begin with small carb up meals the day of the show!! 5-6 am 6 oz steak and 1/2 c rice, 8 am 1/2 protei bar, 1/2 banana, 1030 am 4 oz steak with 1/2 sweep pot, 30 min before stage eat a coupl of rice cakes with 1 tbl of PB and real jelly!! and then repeat after prejudging all over again except with 1st meal drink 16 0z of water instead of 6-8 you were drinking with your meals the day od the show!!

quote:

Originally posted by Cytrainer913:
Aram,
I know this would be of benefit for those who are more ectomorphic, but when you raise you fats in the last week, do you just raise them and keep them there or do you raise them in small increments throughout the week as you drop your carbs??

Craig,
As an ecto I must still be extremely careful not to screw up with an overabundance of carbs. I will intentionally keep carbs very low until Sunday when I begin my carb load - anywhere from 300-400gr of carbs, tapering off by Wednesday. On Wednesday on thru Friday I will begin to add cashews, PB,(all salt free) and 90% ground beef. Bill, I'm not too sure what to say about your projected carb load beginning Wed, however every time I have tried that route, and carbed up Wed,Thu, Fri, I always flattened out and did not achieve that dry, shredded look. I begin a very mild, consistant carbup process on the morning of the show, but even then I am mostly eating ground beef or steak. Some competitors, such as Sully, prefer to end on carbs, I do better ending with fats. Now, nothing is written in stone and your plan might work. I am leaning against it though, since you are more endomorphic, I believe beef/grapefruit on Thu and Fri, with no additional carbs would greatly benefit your overall condition.

Thanks guys

Hey Craig, I think I’m going to go with the plan you outlined. I thought about it and read this entire post about ten more times, beginning to end, and it really sounds much safer than what I was planning to do. I just have a few questions, if you don’t mind. I want to thank you in advance for taking the time out to give me these tips. I numbered the questions, with bold numbers, as footnotes at the end of the post, so it will be easier to answer them.

Abundant Thanks,
Bill

Saturday and Sunday

200g/50g/45
2000mg sodium
2 gallons water

Monday

200g/225g/50g
2000mg sodium
2 gallons water
1 (question number 1 at end of post)


Tuesday

200g/200g/50g
2000mg sodium
2 gallons water

Wednesday

200g/150g/50g
2000mg sodium
2 gallons water

Thursday

200g/125g/40g
1750mg sodium
2 gallons water

Friday

225g/75g/50g
1500mg sodium
1.5 gallons water


Day of the show

2 and 3

6 am

6oz filet mignon
½ cup rice
8 oz water

8 am

4

½ protein bar
½ banana
8 oz water

10:30 am

5

4oz filet mignon
½ sweet potato (oz’s)
8 oz water

30 mins before stage

Rice cakes 6
1 tblsp pb 7 and 8
Real jelly 9

10

After prejudging
Probably around 1- 1:30pm (Finals begin at 5pm)

6oz Filet mignon
½ cup rice
16 oz water

3pm

½ protein bar
½ banana
8 oz water

4-4:30pm

4oz steak
½ sweet potato
11
8 oz water


Before Finals
30 mins before stage

Rice cakes
1 tblsp pb
Real jelly

Questions are numbered throughout post

1. Where did your extra fat come from? Maybe a few extra almonds for me, almonds are the only source I have been using other than the little bit in the white fish I eat.

2. How much sodium for final day?

3. And I guess I figured out the water correctly 8 oz with all meals except the meal immediately following prejudging where I drink 16oz? Is this correct?

4. What kind of protein bar did should I eat?

5. Prejudging scheduled for 11am so maybe back these meals up ½ hour?

6. How many Rice cakes here?

7. Should the peanut butter be salt free?

8. 1 tblsp on each rice cake or total for all rice cakes

9. How much Jelly on each Rice cake?

10. Any water with the prestage meal?

11. How many ounces of sweet potato?

One final question where should my sodium come from, just added regular salt?

Thanks again.
-Bill

1.In terms of extra fat while dieting, it came from PB, Olive oil, Flaxseed oil, fish, and from the meats in small quantities!!
2.The only thing you need to do is use whats in the products listed, there should be no reason to add salt on the day of the show, if you feel like you will cramp just use some regualr table salt under the tongue!!
3.Water is good!!
4.Lean body bars or detour bars for the fat content and the sodium and the gylerine
5.You have to see where you go on and then take it from there to time them correctly
6.2 rice cakes
7.I just use the one I use all along which is sodium free-crazy richards or Maple Grove farms
8,9.1 tbl on each rice cake and same for the jelly
10. yep same as the others
11. just measure that for the, don't worry about the ounces!! it won't be that much!! You might need extra so have some of it if needed and still feeling flat
12. Mine came canned veggies and Walden farms fat free carb free dressings!!

Ok I went in and talked to my trainer today. He ok'd the whole plan, which puts me more at ease. I'm also gonna fat load a bit like Aram does w/ some beef and maybe some salmon. Thanks again, and I'll let you know how everything goes.

Aram,

What do you think of gettting some salmon also as part of the fat load to vary the fat sources? Just curious.

I was planning to go to 100g fat on Thursday, 150g on Friday and do grapefruit also.

-Bill

I am really not sure if the fat load will be the best for an endomorph as you have described yourself, your body will be hard enough to deal with the carbs let alone all of that fat, if you were and ecto I might say OK, but I don't thin I would do that!! Be careful!!
I was also going to ask about your protein totals that you are using now?? 200 for the last week seesm to be a bit low, thats what i use and I will be in the low to mid 140's when doing my last week!!! I would say about 250-275 g of protein!! The fat totals look good where you have them, I would think twice about that fat and not do it, get Aram's opinion on your body type and see!!

Bill,
At this point, don't make things more confusing, but keep it simple. If you are going with Craig's plan as outlined above, then I would stick with it, rather than incorporating all sorts of different ideas. Keep it simple the final week.
I would not do the fat load as you have outlined the final 2-3 days, because I notice that you are having carbs on those days as well. As an endo, I don't believe the carbs AND the amount of fat you wish to include, would enhance your condition. So I am in agreement with Craig there. For the fat and grapefruit to work optimally I would suggest eating 6-8oz of lean ground beef and half a grapefruit ONLY, for each of your 6 meals on Thu + Fri. NO additional carbs.

It does make sense to me to keep it simple. But what I was thinking was to do the beef/grapefruit thing on thursday/friday, which would give me just about the macronutrrient profile that Craig outlined for the carbs/protein and also take advantages of a mild fat load with beef/grapefruit and possibly some salmon.

My thursday would look like this

210g pro/104fat/63g carbs

The carbs would be coming from the grapefruit only on these days

then friday would be

280g pro/150 fat/63g carbs.

Does this make sense?

Shouldn't I get some extra fat on these days?

Craig,

I forgot to add in the protein totals from mass and ultra 40 (4 of each w/ each meal) So my protein is around where you think it should be right now.

Now that I've tried to clarify a bit, I would like to hear if either of your opinions on the matter changed or not?

I don't know about the fat as I have said and I don't think with your bodytype it will truly work for you!! Your fat is fine, just leave it!!

Hey Bill... I don't know how you're coming up with 104gr of fat on Thu and 150gr of fat on Fri. I would not include any additional fats to your beef/grapefruit meals.
Here's an example: Let's say you decide to go with a fattier 92% ground beef rather than the 96%. At each of your 6 meals beginning on Thu, you'd consume 6oz. 92% with 1/2 grapefruit. Your daily consumption for thursday and friday would be 36oz. of 92% which would come out to approximately 72gr. of fat for each of those 2 days. This would be more than enough fat consumption. Along with the diuretic/fat burning properties of the grapefruit, you should dry out and tighten up noticeably. What I also like to do the final 2 days is to double my Ultra 40 liver intake to 10-12 per meal to amplify the diuretic and hardenning process. But instead of taking them with meals I like to take them between meals and to chew them up instead of gulping them down. I absorb them better and it also prevents any potential "plumbing" problems (if ya know what I'm sayin )

Fascinating stuff! I have always dropped my water....and always thought I was "flat". I am 2 weeks out, and will keep water high this time.

I understand. I think I was using flank steak as the beef, but Craig I'm gonna shoot you an emmail to discusss this a little bit, I think i just got a little confused and was trying to combine two methods, no harm done yet . I'll post a little later.

This is Robert, and does traveling on an airline has any effect negatively on your body in regards to water retention? What type of water is best, spring or distilled? Is there a difference?

I would stick with spring water and get ther by wed night or early thurs morning!! Your body will adjust in that time frame and be OK for Sat!

I agree with the suggestion to use spring water. Some will suggest distilled to minimize sodium, but when you look at how little sodium natural water has it is insignificant, you should keep some sodium in your diet anyway. The other issue is that with distilled water you can upset the mineral balance in your system as the minerals are removed in the distilling process.

I remember Arnold once saying that distilled water is for cigars not people

You know what guys, I never ceased to learn something new everday because I don't think that I know anything and am willing to learn something. It makes a lot of sense to used spring water instead of distilled water. After reading Dr.Joes' article over again for I don't know how many times I finally got a little more information and also what you guys just posted I put it together and it makes sense. Distilled water has all the minerals removed and then this put the body out of balance, now I see where I have been going wrong. Thank you.