YB
BannerBanner

week and a bit to go (doh)

Page: 12345 > Showing page 1 of 5
Author
shreklikedave
Olympian Member
  • Total Posts : 913
  • Reward points: 7519
  • Joined: 2003/06/19 08:06:18
  • Location: liverpool United Kingdom
  • Status: offline
2005/07/26 14:49:45 (permalink)

week and a bit to go (doh)

On the first of august i start to prepare for my next show, that gives me about 20 weeks.

The reason for the long period is that to do it gradually and with patience i will keep more mass and hit better condition than i did previously.

As of august the first i will be simply tidying my food up and hitting cardio for one hour each morning monday to friday. I will still allow myself treat meals at the weekend.

August meal plan

Meal 1 (after cardio)

100g oats, 8 eggs (1 yolk) protein shake with water and a banana

Meal 2

2 tins of tuna mixed with vinegar and olive oil, medium baked spud, apple

Meal 3 breast, 200g rice (once cooked), brocoli

Meal 4 Protein shake (6 scoops) and a banana

Meal 5 (1 hour after) as meal 2

Meal 6 Breast, veg

This gives me around 350-400g of carbs, and around 300-350 g protein

Training will be as follows

Cardio monday to friday, first thing in the AM for an hour

Weights

Monday - chest and biceps
Tuesday - legs
thursday - shoulders tri's abs
Friday - back and rear delts

This all starts in 6 days time...should be fun!
post edited by shreklikedave - 2005/11/15 18:53:00
#1

96 Replies Related Threads

    MyProtein The Myprotein range not only includes the finest quality bodybuilding staples such as: Whey Protein and Creatine Monohydrate, but are also spearheading the sports nutrition market with innovative products.
    Marsbar
    Pro-Member
    • Total Posts : 1661
    • Reward points: 2880
    • Joined: 2005/01/22 23:17:25
    • Location: round the bend
    • Status: offline
    RE: show prep journal 2005/07/26 21:25:28 (permalink)
    good luck dave .. what show is it?
    #2
    BigTom
    Pro-Member
    • Total Posts : 2714
    • Reward points: 3960
    • Joined: 2004/04/09 14:10:20
    • Location: United Kingdom
    • Status: offline
    RE: show prep journal 2005/07/26 21:39:14 (permalink)
    Looks good Dave. Good luck.
    #3
    shreklikedave
    Olympian Member
    • Total Posts : 913
    • Reward points: 7519
    • Joined: 2003/06/19 08:06:18
    • Location: liverpool United Kingdom
    • Status: offline
    RE: show prep journal 2005/07/27 14:24:06 (permalink)
    Its the novice britain and its on the 27th of Nov in Dudley.

    I know there are a few lads off here going in for it as well so i've got some good competition. I like that though, will make me work harder!

    Just getting starting stats together will have them up by the end of the week
    #4
    SMARTIN
    New Member
    • Total Posts : 66
    • Reward points: 2380
    • Joined: 2005/05/15 11:56:27
    • Location: lancashire
    • Status: offline
    RE: show prep journal 2005/07/27 21:18:42 (permalink)
    Good luck mate. Ill be keeping a close eye
    #5
    shreklikedave
    Olympian Member
    • Total Posts : 913
    • Reward points: 7519
    • Joined: 2003/06/19 08:06:18
    • Location: liverpool United Kingdom
    • Status: offline
    RE: show prep journal 2005/07/28 12:21:08 (permalink)
    Starting stats

    neck - 18 inches
    arms - 17.5 inches (for some reason my right is a bit smaller so i used that one)
    Chest - 47 and 3/4 inches
    Waist - 35 inches
    Thigh (again right is a bit smaller) - 27
    Calf - 19 inches

    I predict that my waist will drop quicky as will my lower leg measurements as i do tend to hold alot of water in those two places

    Weight

    17 stone dead, recon i will lose about 7-10lbs quite quick once i start to tidy up and do cardio, again this will be water

    Lifts

    Bench 140 x6
    Squat 204 x8
    Deads 204 x6
    BB Row 138 x6
    OH Press 94 x9

    I do other exercises but these are the 'big ones!'

    will keep track of strength as i diet to try and monitor any muscle loss, i recon i should continue to add some strength over august as i tidy up. Not sure what will happen when diet kicks in but will endevour not to lose any strength although if i carb cycle it may depend on where in the cycle i am as to how strong i am
    #6
    westy19
    Pro-Member
    • Total Posts : 5814
    • Reward points: 10953
    • Joined: 2003/09/24 15:44:19
    • Location: England
    • Status: offline
    RE: show prep journal 2005/07/28 14:30:23 (permalink)
    it looks interesting this one i will be watching.
    #7
    shreklikedave
    Olympian Member
    • Total Posts : 913
    • Reward points: 7519
    • Joined: 2003/06/19 08:06:18
    • Location: liverpool United Kingdom
    • Status: offline
    RE: show prep journal 2005/07/29 12:49:48 (permalink)
    shoulders and tris yesterday, managed 100k overhead (cleaned it up to start) for 4 good reps then one push press, dropped to 60k and got another 6 reps. That was after seated db laterals with 22.5 for 8 reps so was very pleased.

    Looking forward to hitting the cardio again, feel fat now and i dont like it. In fairness i'm in much better condition than i started my last contest prep in so i should be able to achieve much better condition, felt i was still carrying too much fat/ water last time.

    By september (when i start to diet) i recon my abs should be quite visible and the lines in my quads should be there. I've got the size (for a first timer anyway) so my main goal for the show is to be as in condition as possible. This means a really long slow careful contest prep period so that i keep all of my lean mass and only lose what i've put on since the last diet.

    Been doing weighted ab work throughout the bulking period to get my abs deeper, will see if that pays off by the time of the show
    #8
    westy19
    Pro-Member
    • Total Posts : 5814
    • Reward points: 10953
    • Joined: 2003/09/24 15:44:19
    • Location: England
    • Status: offline
    RE: show prep journal 2005/07/30 00:06:46 (permalink)
    sorry to be a pain but i quite like the look of carb cycling as a way of cutting and wondered if you had any detailed info it i could read.
    maybe post a link here or drop me an e-mail
    thanks.
    #9
    samcim
    Pro-Member
    • Total Posts : 4325
    • Reward points: 5323
    • Joined: 2005/05/01 22:43:49
    • Location: N Wales
    • Status: offline
    RE: show prep journal 2005/07/30 14:16:26 (permalink)
    Good luck mate!
    #10
    shreklikedave
    Olympian Member
    • Total Posts : 913
    • Reward points: 7519
    • Joined: 2003/06/19 08:06:18
    • Location: liverpool United Kingdom
    • Status: offline
    RE: show prep journal 2005/08/01 12:13:44 (permalink)
    westy - sorry for the late reply.

    Most of the info i;ve got about carb cycling methods i pinched off liz and britbb however the basis of it is as follows.

    When you deit yuor metabolism slows, thus meaning you have to reduce cals further and further (in terms of BB that means dropping carbs lower and lower) as the diet goes on.

    Having a high carb day restarts your metabolism (if you like to look at it that way) therefore there is no need to continually lower cals.

    From a psychological point of view it also provides you with a treat of more carbs each week.

    Personally i'm looking at doing 3 days at 125g, 3 days at 75g and one day at 400g.

    Day one of nice slow contest prep today, nothing too mad just popping an hour of cardio into each day.

    Will be off to the gym later to do chest and bi's will do cardio at the end of that.
    #11
    shreklikedave
    Olympian Member
    • Total Posts : 913
    • Reward points: 7519
    • Joined: 2003/06/19 08:06:18
    • Location: liverpool United Kingdom
    • Status: offline
    RE: show prep journal 2005/08/02 12:51:41 (permalink)
    Will be time to change my routine soon i think, starting to plateau a bit with what i lift on some of the exercises, think i'll drop flat bench for wide dips and do inc db press first. nothing concrete yet though.

    Funny but my body seems to follow 6 week cycles, if i flick through my training diary then i seem to need a change every 6 weeks or so. The only things i havent changed are mil press and squats. Both of them have kept on creeping up nicely (shouldnt have said that i'll jinx myself!

    first bit of cardio yesterday - 50 mins on the cross trainer. I really enjoyed it actually, went into my own little world with my headphones on. Was going to do an hour but was running late for a client.

    Yesterdays food

    1) 100g oats, 8 eggs (2 yolks), protein shake banana
    2) breast, 200g rice, apple
    3) protein shake (6 scoops) and a banana (straight after weights)
    4) apple (straight after cardio)
    5) 200g rice, 2 tins tuna tbsp oil
    6) Breast

    #12
    shreklikedave
    Olympian Member
    • Total Posts : 913
    • Reward points: 7519
    • Joined: 2003/06/19 08:06:18
    • Location: liverpool United Kingdom
    • Status: offline
    RE: show prep journal 2005/08/03 12:07:10 (permalink)

    did cardio after legs yesterday...that was fun! lol

    No weights today though, just cardio. Will go for a long walk somewhere...might go into town see if the new issue of beef is out and see if the NW show is in it.

    This is my current split (cardio is 1 hour every day, not bothered about doing it first thing yet, i'll get to that when i'm dieting.

    Monday: chest and biceps

    Bench press
    Incline DB Press
    Incline DB Fly
    Cable cross overs
    Alt DB Curls
    EZ Curls
    Hammer Curls

    Tuesday: Legs

    Squats
    Leg press
    Leg ext
    Lying leg curl
    Standing leg curl
    Standing calf raise
    Seated calf raise

    Wednesday : off

    Thursday: shoulders tris abs

    Seated DB lat raise
    Mil Press
    Single arm cable lat raise (behind the back)
    Close bench
    DB Skull crushers
    Rope pushdowns
    Weighted reverse crunch
    Weighted crunch

    Friday: Back and rear delts

    BB Row
    reverse grip pulldown
    Incline DB Row
    Front pulldown
    DB Pullover
    Cable rear fly
    Deads
    Hypers

    I do as many warm up/ feel sets as needed then one main set to failure on each exercise. Most exercises are between 6 and 10 reps. calves abs and hypers are 15-20 reps

    #13
    shreklikedave
    Olympian Member
    • Total Posts : 913
    • Reward points: 7519
    • Joined: 2003/06/19 08:06:18
    • Location: liverpool United Kingdom
    • Status: offline
    RE: show prep journal 2005/08/04 16:08:53 (permalink)
    seem to have dropped quite a bit of water since i cleaned my diet up, thats only about 4 days ago (i can tell from how deep the sock lines are in my ankles!)

    When i get to september i'll post up a pic so that you can see what state i'm in before i start to diet.

    Want to be really cut for this show, i recon i've got enough size to win it so going all out on condition and posing
    #14
    shreklikedave
    Olympian Member
    • Total Posts : 913
    • Reward points: 7519
    • Joined: 2003/06/19 08:06:18
    • Location: liverpool United Kingdom
    • Status: offline
    RE: show prep journal 2005/08/09 17:09:14 (permalink)
    apologise for the lack of posting i've been busy finalising my plan for the show

    Here goes any thoughts and opinions are welcome

    First 2 weeks

    250g of carbs per day, 1 hour cv first thing, 15 min posing practise after weights

    Second 2 weeks

    same but with carbs at 200

    From week 5 until a week out from the show

    2 days medium carbs (150g), 3 days low carbs (75g) 1 day high carbs (400g)

    Extra 45 mins cv after weights

    Posing practise seperate when i'm more fresh.
    #15
    gymbabeliz
    Team IB
    • Total Posts : 4888
    • Reward points: 8612
    • Joined: 2003/04/24 17:07:59
    • Location: glasgow
    • Status: offline
    RE: show prep journal 2005/08/10 09:29:39 (permalink)
    hey dave sounds good!

    very impressed at you scheduling in posing practise, reminds me i better do some! dont you find , that before you're ripped, it seems pointless doing it, but when you are ripped, you dont have the energy or inclination
    #16
    ToxicToffee
    Pro-Member
    • Total Posts : 43663
    • Reward points: 2778
    • Joined: 2004/10/28 09:38:01
    • Status: offline
    RE: show prep journal 2005/08/10 09:47:40 (permalink)
    as above mate, good luck

    ww.c-k-d.com will help with the science behind the carb cycling if you fancy some bedtime reading
    #17
    BigTom
    Pro-Member
    • Total Posts : 2714
    • Reward points: 3960
    • Joined: 2004/04/09 14:10:20
    • Location: United Kingdom
    • Status: offline
    RE: show prep journal 2005/08/10 10:06:47 (permalink)
    I think I might give that a read Toxic. I'm currently a bit of a fat sh!t, but I need to diet slowly and retain all of my strength as I compete in lifting rather than bb.

    Dave: Am I right in thinking that you are doing a six day carb cycle from week five until one week out? Being 2 medium, 3 low, 1 high. So the first week the high day might be Friday, then Thursday the next week etc? I understand the the human body doesn't really know about a week being seven days, but don't you find that plays havoc with the rest of your life? EG Missus saying, "I thought Friday was your high carb day. I've made you this big meal!" Cue massive argument, especially since you're dieting and so will be ratty anyway. I find if I change training days it causes all osrts of confusion at home!

    Would it be detrimental to the diet to make it fit a seven day cycle? Only it would help your real life as you could have a high carb day at the weekend or something. Just wondering.
    #18
    shreklikedave
    Olympian Member
    • Total Posts : 913
    • Reward points: 7519
    • Joined: 2003/06/19 08:06:18
    • Location: liverpool United Kingdom
    • Status: offline
    RE: show prep journal 2005/08/10 11:03:53 (permalink)
    The reason that i chose to do it over 6 days was that i always train the same bodyparts on the same day i.e. monday is chest bi's, tues is legs and so on.

    If i cycled the carbs over 7 days then i would always have low carbs on some of the days and higher carbs on the others meaning that some parts would get worked harder than others as the energy is there!

    I am guessing that it will cause a bit of havoc with the gf but then i'm more worried about winning than being miserable at parties! lol. Anyway she wont mind when i win and in a few years time i'm in the universe!

    Would be different for you i guess, you are into lifting rather than BB so you could be less extreme when you diet, simply opt for healthy options if you are out for a meal etc then eat clean the rest of the week, no need to cycle carbs and all that rubbish!

    Toxic - I've read that mate, cheers.

    Liz - Its sad but i wont do it with my top off until i'm in condition, i just go through the mandatories with my clothes on. Pointless from a how do i look point of view but i recon it helps with vascularity and condition plus gets your body used to holding the poses.

    Once i get happier with the condition i will do it in trunks and practise my actual routine as well, hoping that should be from around about 6-8 weeks out
    #19
    BigTom
    Pro-Member
    • Total Posts : 2714
    • Reward points: 3960
    • Joined: 2004/04/09 14:10:20
    • Location: United Kingdom
    • Status: offline
    RE: show prep journal 2005/08/10 14:27:21 (permalink)
    Thanks for the explanation Dave. It makes perfect sense really; you don't want, for example, always to eat lots on your leg training day in case your legs get massive as you have more energy to train them than anything else.

    I think I just need to eat a bit cleaner (less of the fun extras) and do a bit more cardio on non-training days. That's how I usually get into shap, but I am interested in carb cycling. As you say though, probably not best for me.

    Good luck for the comp Dave. I have a lifting comp on 27th Nov, otherwise I would come and give you a shout. If you do see me there, it'll be because I am injured and can't lift, in which case I will be in a rat!
    #20
    Page: 12345 > Showing page 1 of 5
    Jump to:
    ©2017 All content is copyright of MuscleTalk.co.uk and its use elsewhere is prohibited.
    (posting guidelines | privacy | advertise | earnings disclaimer | contact us | supported by)
    © 2017 APG vNext Commercial Version 5.5