2009 Northern Contest Information
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Guru Member |
I ended up getting first at the Northern KY in the bantamweight open division, it was close and the lineup looked great.
this peak week was different than anything Ive ever done before. Here is the progression in a slideshow, the first pics of me without a tan inside are 1 week out (maroon trunks). The next ones of my still pale outside are me 2 days out Then the next ones outside are 1 day the last ones inside are the eve before the show...I dont have any from that morning but I was even drier. In a separate post Ill post my final week prep strategy. http://www.kodakgallery.com/I.jsp?c=bx2hulyk.3zunl4kw&x=0&y=-nohb56 |
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Final week prep
Creatine was dropped ten days out (that would be Wednesday of prior week). Sat: Train legs, so I have a week to recoop them. 2 gallons of spring water 233P/180C/35 fats Same cardio schedule Sun: 233P/180C/35 fats Train shoulder/abs/calves 2 gallons of spring water Regular cardio schedule No salt added, just salt from foods-drop mustard Mon: Start depletion, though will already be pretty depleted Train back and bis 266P/155C/35fats (266P is 2 x 133 lbm and Carbs are ½ of saturation minus another 40 grams, 2.35 x lbm is saturation) 2 gallons of distilled start taking Solaray Multi Minerals Regular cardio schedule No salt added-drop mustard 1 Solaray Multi Mineral tab 6 per day Tues: final training day, last depletion day Train chest/tris (chest is weakest IMO, so train it last to hopefully keep it fuller) 266P/155C/35 fats 2 gallons of distilled water take multi minerals Regular cardio schedule No salt added 1 Solaray Multi Mineral tab 6 per day Weds: carb up; NO EGGS, use top round -Meal 1 white potato (300 grams weight) then Meal 2, 3 regular rice cakes with 115 grams (weight) of sweet potato (be sure to skin them all) back and forth on the hour. Will be 9 meals of each, 18 meals for the day. -Protein should be around 165 for day, calculate how much protein from the carbs, then supplement the rest over the meals. 35 grams (weight) top round with sweet potato rice cake meals 3 x per day. 28 grams 99% lean turkey with the other 6 sweet potato and rice cake meals. -Fats are good with what is in the foods - Creatine meals 1,6,11,16 Glutamine meals 2,7,12,17 Wed and Thurs 5 grams -GDAs with EVERY white potato meal 8 x per day. 200 grams water each meal, none in between NO CARDIO NO TRAINING 2 taraxatone pills @ meals 1,4,7,10,13,16 500 mg Ester Vit C every meal NO SALT ADDED 1 Solaray Multi Mineral 6 per day Thurs: continue carb up 630 carbs for the day or 35 per meal every hour, DROP the white potato Do one meal 80 grams sweet potato peeled and one meal 2 rice cakes per meal Protein around 165, 55 grams top round three meals, 6 meals of 48 grams turkey No additional fats just from the foods I eat 100 grams of water each meal 8 x GDAs per day every other meal NO CARDIO NO TRAINING Creatine meals 1,6,11,16 Glutamine meals 2,7,12,17 Wed and Thurs 5 grams 2 taraxatone pills @ meals 1,4,7,10,13,16 No salt 500 mg Ester Vit C every meal 1 Solaray Multi Mineral 6 per day Fri: 310 grams of carbs from rice cakes only for 8 meals 5 SALT FREE rice cakes per meal with 2 tbs of natural peanut butter, SALT FREE at each meal. GDA with every Meal Friday Protein at 175, 21 grams of turkey at 4 meals, the filet at night should be 6 oz (40 grams protein) this will add up to close to 175 for entire day, factoring in PB and 1 gram protein in 40 rice cakes. DO NOT ADD ANY SALT TO ANYTHING Load creatine 5grms 4 x per day, load glutamine 5 grams 4x per day 110 grams water NO TRAINING NO CARDIO That evening have filet, sweet potato, 1 4 oz glass of dry white wine and a small piece of cheesecake Fri 2 pills taraxatone all 8 meals No salt 1000 mg Ester Vit C with all meals 1 Solaray Multi Mineral 6 per day Sat: Morning, 4 pancakes with just butter 55 grams top round NO WATER, just sips as needed Rice cakes and natty pb up to stage time |
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Congrats Jason! You are a warrior and a true bodybuilder!
 Aram N. Hamparian NBI, USBF Pro Natural |
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Aram coming from you that means a lot, thank you. |
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JASON! CONGRATS!!!! I knew you would do great! I'm stoked for ya!
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Jason,
I've watched your progress over the years and I must say that you've done a fine job continually improving and gaining. You've surived body builder fatigue and burnout and some other walls only to build a more chiseled physique. Congratulations on your most excellent job EVER. Frank "Lift and be happy. Lift harder and be excited...Get Excited, Get Big!!!" |
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thank you frank I appreciate the kind words...
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Great Job Jason you looked great.Do you know how many total athletes competed in the show,both bodybuilding and figure?
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over 250. Scott thanks, Im glad to report that I beat the guy that got first in our class at the Monster Mash, he took second to me. If I can say so myself thats a big accomplishment in only 4 mos time. I really nailed my diet this time for my body and my drying out process listed above worked wonders.
here are some more pics after prejudging: http://www.kodakgallery.com/I.jsp?c=bx2hulyk.9xj8nbhs&x=0&y=6q3e76 |
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Glad to hear that.What a differance when you diet down and keep enough carbs in your diet.
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Active Member |
I just recently competed in my first ever bodybuilding show and won 1st place in the open for my class
I used Jason's(JTHEO)carb up method during the final week, and boy did it work awesome. It seemed like everytime I ate a meal I was getting fuller, but also drier due to the decrease in water. I am pretty sure that if I went with what i originally had wrote out for myself I would have been very very flat due to the reduction in water. If you are looking for an awesome way to be very full, and also very dry for a competition I would definitely recommend trying this out. When i told people back stage what my last three days of dieting was before the show they almost fell over becasue of the amount of carbs that I was mentioning and how dry, lean 3-4%, and full I was.THIS PLAN IS AWESOME, heck just look at Jason;s pictures and you will be amazed Intensity is nothing less than controlled Insanity!! |
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exactly, no one could believe I could eat over 2500 carbs in three days and be that full and dry....and its just fun to watch the body over those three days get fuller and drier as the show approaches.
Congratulations to you, it was the thing I needed to beat some great competition, Im not surprised it worked wonders for you too. |
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New Member |
Hello Jtheo
I am a Bantam weight myself and was looking over you final week diet. I am in the final week of my diet and it does not look any thing like this one you have done. I have done a "Text Book" diet and would like to see if I could make a difference,my carb intake is considerable lower than yours and I have my carbs Thursday as my 6th meal for a Saterday show. Any advice?? You certainly have dialed in and look great! Congradulation on your first place! 41Bantam |
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Guru Member |
Hey man,
That diet is set up for someone of 132 lbs lean mass, so if you are more than that it would work but not fully saturate you, but it would be close. Its all set forth there. Here is the thing though if you dieted low carb, id just stick to that until Weds. I was dieting on 225 carbs, so 155 on Mon-Tues was a depletion stage for me. One other thing, if dieting low carb and keto, you need to drop the fats starting Sun-Mon-Tues, and maybe add a few more carbs, but not many. A lot of fats will interfere with the carb load. Other than that, you should be able to follow it to a T. Hill did as a lightweight and came in looking solid. The foods is ALL posted in grams (weight). So its exact. BTW, if you did diet low carb, there is no way adding about 150 grams Thursday night before a Saturday show that you will be full. That is a VERY conservative approach. It will FOR SURE ensure you wont spill, but its WAY to conservative in my opinion, unless you are blessed with extremely good muscle bellies that are already full looking that strategy, in my opinion, will leave you looking deflated. Ive tried both. My strategy is based on science. A FULLY deflated body can hold 16 x LEAN MASS in kilograms of carbs taken in over a 24 hr period (based on biopsies performed by Dan Duchaine, yes a steroid guru, but the body is the same regardless, the tank can hold what the tank can hold). Since I need sleep I took it in over 18 hrs. BTW, to convert lean mass to kilos divide it by 2.2. Thereafter you begin tapering carbs and water until the show...Thurs, is 11 x lean mass in kilos and Fri is 6 x lean mass in kilos.... Its all set forth there for you. Good Luck! |
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Not trying to hijack a thread, but not changing anything the final week seems to always work the best for me...
Why change anything and take a chance.. I have never tried Jason's approach though.. lifter |
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Guru Member |
JT - How would you modify this for someone who has been on a low carb pre-contest diet? My carbs go as low as 50-75 on non-trainng days, and only go up to 125-175 on training days. The low carb, keto diet to include carb rotation has worked pretty well for me. I stay pretty high on fats mostly from cashew's and natty PB. I'm considering the merits of your final week plan. One thing that I would be concerned about would be dropping water intake so low at the end. Drop me a pm or email if you have time. I am three weeks out now from my show. VA MadDog |
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Ok guys, i hope im not foolish for replying to this post as im a female and competing in figure this coming saturday (oct 11th) but i was wondering what you think of my diet so far-
my current stats are: 5'7, currently 124 lbs, 11% bf meal 1- 8 egg whites, 1/4 cup oatmeal dry ( supps- cleans and lean, CLA 500, multivitamin, CEE creatine, fat burner) meal 2- 1 can tuna, (carb up day)4 oz sweet potatoes ( supps- EFA) meal 3- 4 oz white fish, 4 oz asparagus or brocoli, 4 oz sweet potatoe (carb up day) (supps, another fat burner) meal 4 -4 oz white fish, 6 oz asparagus or brocolli (EFA) meal 5- 4 oz. white fish, 6-8 oz asparagus or brocolli meal 6- 1 scoop Max High 5 before bed If someone could give me their input on this, i have been following it approx for 2 months now and totally dying, i cheated a few times with some natty PB and almond butter, and was taking a Max Pro shake up until last week in between meal 2 and 3. My trainer just cut my artificial sweetener and seasonings starting today - monday oct. 6th.... as of now im still doing 45 mins cardio and weights- (3 days out of the week im doing cardio twice a day 45 in the am, and an additional 30 in pm....) the pic i have posted is about 5 weeks out, so maybe you can get an idea of what i look like now, being less than 1 week out...thanks guy!!!! Kelly  |
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Of course you hear if you look good dont change a thing, does anyone really think they look bad. I can tell a flat physique RIGHT away the abs dont pop and there is water under the skin usually from not taking in carbs to pull the water away from sub q into the muscle cell. I can spot a mile away. But, its about what works best for you I prefer to be full AND dry and when depleted I may look good but I can get better. I should note though if someone is not in shape nothing will make a difference have to be lean and ready to rock to benefit. This message has been edited. Last edited by: Jtheo, |
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VA, sorry I never saw this, I would only change it to account for your LBM, that fact you were low carbing it doesnt matter, that just means you WILL be completely depleted going into the final week and would need a load to fill out, period. I would actually adjust the carbs upward not downward. I see this post was from August, next time just PM me. The one caveat is that if your fats are high then you would need to drop them sunday, so monday and tues would suck basically becuase low carb and low fat. You dont want all that fat potentially circulating when trying to use insulin to your benefit to seat carbs, will slow the spike down that you want. |
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Not surprised dying on that, did you ever refeed, if an athlete I was prepping had to go that low in carbs Id have them have at least one refeed day where carbs were high probably around 400 since your carbs are so low. Once weekly then back to the diet. But, you are one week out now, so no reason to change at this point.. |
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