South Champ Jnr

This is what ive got planned with regards to nutrition, and supplementation for the last seven days before my show. Feel free to throw in any reccomendations or critique it, any critisism; constructive or just rude is welcome!!

Sunday (7days out): increase water (is tap water ok?) to 10-12litres. Reduce Carbs down to 120g, 30g spread across first four meals of the day.
Protein at 300g a day taken from fresh turkey breast and egg whites.
Fat 80g taken from egg yolks and organic peanut butter. Calorie total 2400

Vitamin C at 10000mg ED

Monday (6 days out) Water 10-12litres.
Carbs 120g, 30g spread across first four meals of the day.
Protein at 300g a day taken from fresh turkey breast and egg whites.
Fat 80g taken from egg yolks and organic peanut butter. Calorie total 2400

Vitamin C at 10000mg ED

Tuesday (5days out) Water 10-12litres.
Reduce Carbs down to 80g, 20g spread across first four meals of the day.
Protein at 300g a day taken from fresh turkey breast and egg whites.
Fat 80g taken from egg yolks and organic peanut butter. Calorie total 2240

Vitamin C at 10000mg ED

Wednesday (4days out) Water 10-12litres.
Carbs 80g, 20g spread across first four meals of the day.
Protein at 300g a day taken from fresh turkey breast and egg whites.
Fat 80g taken from egg yolks and organic peanut butter. Calorie total 2240

Vitamin C at 10000mg ED

Thursday (3 days out) Water 10-12litres.
Reduce Carbs to 60g, 20g spread across first three meals of the day.
Protein at 300g a day taken from fresh turkey breast and egg whites.
Fat 80g taken from egg yolks and organic peanut butter. Calorie total 2160

Vitamin C at 10000mg ED

Friday (2 days out) Cut water to 2 litres
Increase Carbs to 350g carbs taken from mashed sweet potato, and small amounts eaten every hour.
Protein reduced to 200g taken from fresh turkey breast and egg whites
Fat reduced to 50g taken from egg yolks and organic peanut butter. calorie total 2650

Vitamin C at 10000mg ED

Saturday (day before the show) sips of water in morning. no water from 2pm.
Carbs to 350g carbs taken from mashed sweet potato, and small amounts eaten every 2 hours
Protein 200g taken from fresh turkey breast and egg whites
Fat 50g taken from egg yolks and organic peanut butter. calorie total 2650

Before bed half a bottle of white wine and a steak. sleep with feet elevated.

Sunday (contest day)
Finish wine in the AM
No water
Small amounts of carbs regulary two rice cakes every hour. with some honey or baby food deserts
UNsure with regards to protein and fat as to what to consume.
Brandy and dark chocolate when pumping up.

Pscarb

what is your carb amount before the final week?
what weight are you?

10L of water is enough for your deplete stage you should drop this by half on your first carb day then half again on the saturday then no water after 5pm any sooner than this and you run the risk of a rebound from Aldesterone plus to get water out you need to put water in.

I need to know the normal carb amounts to give you figures but depleting for 5 days then only carbing up for 2 on nly 350g of carbs i can garentee you will be flat onstage...

to much wine one glass the night before is enough, you need to sip water on show day other wise the carbs you eat will no fully get shuttled into the muscle....

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South Champ Jnr

Many Thanks Pscarb for the advice! Theres no real contest guru or old school guys for advice at my gym and area, so its greatly appreciated. i agree as well in previous shows ive felt i came in looking flat and lost details in my legs.

Im currently consuming about 180g of carbs every day in the final week. thats 50g of carbs from Oats in the morning 50g of carbs through an energy drink post work out and 50g of carbs in my first solid meal after training through brown basmati rice, the other 30g of carbs are dependant on my training that day whether i train early or late and also if i do CV in the AM then weights in the evening before work then ill throw in the 30g normally again through brown basmati rice.

Im 5'10" and i weighed in this morning after one small meal at just under 96kg. 95 and three quaters if im being pedantic. Not to sure of my body fat as i dont have an accurate way of measuring it, but im guessing 6 or 7% as i have as, obliques, serratus, cuts in my thighs and hams, and good vascularity and am happy with physique at 10 days out.

bodybuilder

south champ jnr

how much peanut butter would you say you are consuming daily if you take the egg yolks out the equation?

what show/s are you competing in?

Pscarb

what i suggest you do then mate is this....

Sunday (7days out):
increase water (is tap water ok?) to 10litres.
Reduce Carbs down to 80g - split between the first 2 meals, include fibrous carbs with all other meals
Protein at 300g a day taken from fresh turkey breast and egg whites.
Fat 80g taken from egg yolks and organic peanut butter
Vitamin C at 6000mg ED
Training - Chest and Back 4 sets each BP 25 reps per set lightish weight
Cardio - 45min am and pm
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Monday (6 days out)
Water 10litres.
Reduce Carbs down to 80g - split between the first 2 meals, include fibrous carbs with all other meals
Protein at 300g a day taken from fresh turkey breast and egg whites.
Fat 80g taken from egg yolks and organic peanut butter
Vitamin C at 6000mg ED
Training - Shoulders and Arms 3 sets each BP 25 reps per set lightish weight
Cardio - 45min am and pm
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Tuesday (5days out)
Water 10litres.
Reduce Carbs down to 60g - eaten at breakfast include fibrous carbs with all other meals
Protein at 350g a day taken from fresh turkey breast and egg whites.
Fat 80g taken from egg yolks and organic peanut butter
Vitamin C at 8000mg ED
Training - Whole upper body 2 sets each BP 25 reps per set lightish weight
Cardio - 45min am and pm
Posing practice 30min once a day
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Wednesday (4days out)
Water 10litres.
Carbs at 60g - eaten at breakfast include fibrous carbs with all other meals
Protein at 350g a day taken from fresh turkey breast and egg whites.
Fat 80g taken from egg yolks and organic peanut butter
Vitamin C at 8000mg ED
Training - Whole upper body 2 sets each BP 25 reps per set lightish weight
Cardio - 45min am and pm
Posing practice 30min once a day
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Thursday (3 days out)
Water 6litres.
Increase Carbs to 600g spread through 8 meals the first 6 meals carbs to come from rice cakes/white spuds/white rice - last2 meals to come from sweet spuds and Oats.
Protein at 200g a day taken from fresh turkey breast and egg whites.
Fat 50g taken from egg yolks and organic peanut butter.
Vitamin C at 10000mg ED
Train in the am only same as day before
No cardio at all
30min posing practice twice a day
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Friday (2 days out)
Cut water to 4 litres
Carbs to 600g spread through 8 meals the carbs to come from sweet spuds and Oats.
Protein at 150g a day taken from fresh turkey breast.
Fat 50g taken from no salt organic peanut butter.
Vitamin C at 10000mg ED
No training
No cardio at all
30min posing practice twice a day
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Saturday (day before the show)
2Litres water stop water at 5.00pm.
Carbs to 200g carbs taken from sweet spuds and Oats stop eating carbs at 2.00pm.
Protein 400g taken from fresh turkey breast 300g eaten after 2.00pm split every 2hrs
Fat 100g taken from no salt organic peanut butter 75g taken after 2.00pm with turkey breasts
Vitamin C at 12000mg ED
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Before bed
One large glass of wine
200g rib eye steak
1 large jacket spud
nob of butter.
no fluid other than wine
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Sunday (contest day)
Sip small amounts of water (this is essential so you stay full) 1.5L before prejudging at least half a litre one hour before going on stage
For Breakfast - 6 beef sausages and 5 rice cakes
then 2-3 rice cakes half a banana and Peanut butter every hour or so go by how you feel. add 100g of turkey every other meal although this is not important today

30-45min before going onstage have a choc bar of some type this will get the veins out...

after prejudging go and have a burger and fries but still only sip water....

hope this helps mate it is not an exact science and you have to go by how you are feeling on the day......

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South Champ Jnr

AWESOME!! Big thankyou Paul! greatly appreciated ill keep you posted on how i get on.

Pscarb

no problem mate just follow it to the letter then you can adjust, which show is it you are doing mate?

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South Champ Jnr

Im planning to do the UKBFF show on May 18th, its my first adult show so im entering intermidiates over 80kg and then the following Sat (May 24th) im doing the EPF juniors. Theres only 6 days between those shows is there enough time to carb reduce then carb up again or should i just keep my diet clean and normall all week then just drop water 24hours before??

willsey4

Good stuff, I will see you there. I'll look out for you in the line up

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275lb and counting - will compete one day!

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DB

i should be there aswell dude.. see u at the British u'll be in my class

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Pscarb

Peter, because you are not using dueretics you can easily do back to back shows once you have done the first show give me a shout and we will make a plan for the following week.

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South Champ Jnr

Willsey4: You competing same show on the 18th? you in the over 80kg intermidiates to? your avatar and 275lb comment are worrying me! lol!

DB: Dont think ill make British, its my first adult show, ive worked crazy hard with my contest prep but over 80kg is a potentially huge weight class! im gonna go there with no pressure and try and enjoy it, and were ever i place get as much feed back and constructive critisism as possible, make improvements for next time!

Pscarb: Thats good to hear, ive never done back to back shows before, so its all a learning curve. Any information or nuggets of wisdom you pass my way are greatly appreciated, i saw the condition you had scott in at the pompy show and was amazed especially considering he wasnt peaking for that show!