Lukes Preperation for the 2008 UKBFF South Coast. - Page 79 - UK-Muscle Body Building Community

Littleluke · 30-04-2008, 05:38 PM

I'm sticking with James on the carb up 100% but can understand scotts idea of eating loads of shyte because alot of people look10x better the day after a show which is usually the result of cake, sweets, crisps and god knows what! LOL. I'm confident the approach I will follow will bring me in right.

dan ellis · 30-04-2008, 05:58 PM

And that is.....?

winger · 30-04-2008, 06:02 PM

Drum roll please........

supercell · 30-04-2008, 07:37 PM

I have gone right back to basics with Luke because I have never worked with him before. If you use the tried and tested methods first then from there you can tweak.
It is mind numbingly simple and has no use of diuretics (again most people actually dont need them) just water and a little vit c and protein to dry out.

Once the simple protocol has been used I would then assess for future shows (if Luke decided to work with me) and tweak if necessary.

Please remember too that most of the hard work here has been done by Harold and Luke in the previous diet for his South Coast show, it was only after I convinced him to do this one that Luke approached me for the last 5 weeks leading into this one.

The protocol is very simple and is as follows:-

3 days depletion (MON, TUES, WEDS)

Half the carbs you are on in the lead up to the depletion phase and replace with turkey (equivalant in protein) Fats remain low and protein powders are cut out.
Upper body circuit each day (3 sets of 12) for each bodypart. Change exercises on each of the depletion days.
Cardio up to and including wed morning.
Water 5-6 litres

3 days carb up (THURS, FRI, SAT)

Thursday eat 300g of white pots every 60 mins from waking till bedtime. Eat 800g turkey over the day. No added fats or seasoning. Water at 6-8 litres

Friday eat 300g white pots every 90 mins from waking till bedtime. Eat 1000g turkey over the day. No added fats or seasoning. Water as above 8-10g vit C

Sat eat 300g of white pots every 120 mins from waking till 6pm (or when feel muscles are full) Eat 1000g turkey over the day till 6pm. Add 5g olive or flax oil to each meal. No added seasoning. Water unrestricted at 8 litres and drink until bedtime. 10g vit C

After 6pm swap to just turkey. Eat as much as you can on top of the 1000g if necessary (without forcing it down) until around 10pm then have a steak and some eggs cooked in olive oil.

When wake to go to the bathroom sip water during the night.

Sunday (show day) Small portion of porridge and steak when wake. Then when hungry eat turkey and 3-4 bananas over the day until pre judge. Sip water throughout to quench thirst (around 2 litres up to prejudge) Stop eating approx 2-4 hours before pre judge (depending on your gut emptying time)

When pumping up drink water fairly freely without gulping or causing bloat to set in.

You should now be ready to hit the stage and feel pumped and tight.

Simple really.

J

winger · 30-04-2008, 07:50 PM

Impressive Supercell.

Littleluke · 30-04-2008, 10:28 PM

Thank you for posting that James. Was good to talk to you this afternoon. I look forward to rolling with this plan and sticking to it 100%! I'm sure by the end of it I won't fancy eating white spuds for a while LOL!

I am very fortunate to have James back stage as he is doing a guest spot! He'll be there to hold me back from the cakes scott will have on offer LOL!

I am working friday and sat this week and then will be working mon-wed while depleating which should be fun! lol I have a few days off to fine tune my posing and most importantly have my carb up off! I will be travelling up to see James before the show so he can see how I'm looking.

I can't wait now! bring it on

karenmarillier · 30-04-2008, 11:52 PM

Hey luke, keep training hard, looking forward to seeing you again next week and Dan too

I'll make sure you both have a great tan and leave it to the two of you to battle it out:lift:for 1st place
Kx

Littleluke · 01-05-2008, 08:24 AM

Hello Karen! I cannot wait once again! You made life 1000x easier last time and I look forward to relaxing back stage once again! Will be an excellent show.

See you in little over a week.

greg fear · 01-05-2008, 09:36 AM

Quote:

Originally Posted by supercell

I have gone right back to basics with Luke because I have never worked with him before. If you use the tried and tested methods first then from there you can tweak.
It is mind numbingly simple and has no use of diuretics (again most people actually dont need them) just water and a little vit c and protein to dry out.

Once the simple protocol has been used I would then assess for future shows (if Luke decided to work with me) and tweak if necessary.

Please remember too that most of the hard work here has been done by Harold and Luke in the previous diet for his South Coast show, it was only after I convinced him to do this one that Luke approached me for the last 5 weeks leading into this one.

The protocol is very simple and is as follows:-

3 days depletion (MON, TUES, WEDS)

Half the carbs you are on in the lead up to the depletion phase and replace with turkey (equivalant in protein) Fats remain low and protein powders are cut out.
Upper body circuit each day (3 sets of 12) for each bodypart. Change exercises on each of the depletion days.
Cardio up to and including wed morning.
Water 5-6 litres

3 days carb up (THURS, FRI, SAT)

Thursday eat 300g of white pots every 60 mins from waking till bedtime. Eat 800g turkey over the day. No added fats or seasoning. Water at 6-8 litres

Friday eat 300g white pots every 90 mins from waking till bedtime. Eat 1000g turkey over the day. No added fats or seasoning. Water as above 8-10g vit C

Sat eat 300g of white pots every 120 mins from waking till 6pm (or when feel muscles are full) Eat 1000g turkey over the day till 6pm. Add 5g olive or flax oil to each meal. No added seasoning. Water unrestricted at 8 litres and drink until bedtime. 10g vit C

After 6pm swap to just turkey. Eat as much as you can on top of the 1000g if necessary (without forcing it down) until around 10pm then have a steak and some eggs cooked in olive oil.

When wake to go to the bathroom sip water during the night.

Sunday (show day) Small portion of porridge and steak when wake. Then when hungry eat turkey and 3-4 bananas over the day until pre judge. Sip water throughout to quench thirst (around 2 litres up to prejudge) Stop eating approx 2-4 hours before pre judge (depending on your gut emptying time)

When pumping up drink water fairly freely without gulping or causing bloat to set in.

You should now be ready to hit the stage and feel pumped and tight.

Simple really.

J

hi luke and james, im confused about my carbing up period for my show but this has given me some ideas thanks, if one of you could just answer this question for me

my height is 5.4 weight 11stone how much or how many carbs/ grams of white pots do u think i should consume, for the carb up phase
is there a set amount of carbs you should aim for if so what do u think would be a gd amount for me

miami797 · 01-05-2008, 06:50 PM

Good luck Luke. When did you start competing?

Littleluke · 01-05-2008, 07:59 PM

This prep thread details my first comp

supercell · 01-05-2008, 08:26 PM

Quote:

Originally Posted by greg fear

hi luke and james, im confused about my carbing up period for my show but this has given me some ideas thanks, if one of you could just answer this question for me

my height is 5.4 weight 11stone how much or how many carbs/ grams of white pots do u think i should consume, for the carb up phase
is there a set amount of carbs you should aim for if so what do u think would be a gd amount for me

Its pretty much guess work as everybody assimilates and stores carbs differently. I would run with 250g pots every hour for the first day and assess on the second when you may feel the need to lower to 200g. This would equate to around 35-40g on day one and around 30-35g of carbs day 2.

Sorry for the hijack

J

dan ellis · 01-05-2008, 08:41 PM

So predominantly high Gi sources of carbs james??

Littleluke · 01-05-2008, 09:24 PM

By all means J feel free mate. This thread is for everyone!

I will carbing up from Thursday and visiting J on the Friday so obviously he can assess how I'm looking.
Greg buddy, I recommend getting someone who is honest with you to asses how you look after your first carb up day. You will know how you feel but having an extra pair of eyes certainly helps. I constantly have fat and skinny days on this diet and it helps having J and my friend Gary (who also competes) tell me how I'm looking. I would also just like to add how great Baz has been since the start of this diet. I have literally sent him hundreds of text from day one! 4 MONTHS! of dieting!!! and he has been quality! Thanks mate.

miami797 · 01-05-2008, 09:40 PM

You planning on getting a new haircut? Don't know how well the boyzone thing will work in comp.

30-04-2008, 05:38 PM	#1171 (permalink)
Littleluke Junior Bodybuilder Join Date: Nov 2005 Location: UK. Posts: 3,003	Re: Lukes Preperation for the 2008 UKBFF South Coast. I'm sticking with James on the carb up 100% but can understand scotts idea of eating loads of shyte because alot of people look10x better the day after a show which is usually the result of cake, sweets, crisps and god knows what! LOL. I'm confident the approach I will follow will bring me in right. __________________ Luke Bartram - Sponsored by BODITRONICS Enter uk-muscle1 as your coupon code when shopping at boditronics to recieve 30% off RRP. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. "I do it because I can, I can because I want to, I want to because you said I couldn't" To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. 2008 UKBFF South Coast - Runner Up 2008 Muscle Mayhem - 2nd place (qualified for NABBA Novice Britain)

30-04-2008, 05:58 PM	#1172 (permalink)
dan ellis Gym Addict Join Date: Oct 2005 Posts: 131	Re: Lukes Preperation for the 2008 UKBFF South Coast. And that is.....?

30-04-2008, 06:02 PM	#1173 (permalink)
winger UK-Muscle Male Animal Join Date: Jul 2003 Location: Southern California, USA Posts: 10,261 Blog Entries: 1	Re: Lukes Preperation for the 2008 UKBFF South Coast. Drum roll please........ __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

30-04-2008, 07:37 PM	#1174 (permalink)
supercell Getting HUGE! Join Date: Aug 2005 Location: Kent Posts: 1,260	Re: Lukes Preperation for the 2008 UKBFF South Coast. I have gone right back to basics with Luke because I have never worked with him before. If you use the tried and tested methods first then from there you can tweak. It is mind numbingly simple and has no use of diuretics (again most people actually dont need them) just water and a little vit c and protein to dry out. Once the simple protocol has been used I would then assess for future shows (if Luke decided to work with me) and tweak if necessary. Please remember too that most of the hard work here has been done by Harold and Luke in the previous diet for his South Coast show, it was only after I convinced him to do this one that Luke approached me for the last 5 weeks leading into this one. The protocol is very simple and is as follows:- 3 days depletion (MON, TUES, WEDS) Half the carbs you are on in the lead up to the depletion phase and replace with turkey (equivalant in protein) Fats remain low and protein powders are cut out. Upper body circuit each day (3 sets of 12) for each bodypart. Change exercises on each of the depletion days. Cardio up to and including wed morning. Water 5-6 litres 3 days carb up (THURS, FRI, SAT) Thursday eat 300g of white pots every 60 mins from waking till bedtime. Eat 800g turkey over the day. No added fats or seasoning. Water at 6-8 litres Friday eat 300g white pots every 90 mins from waking till bedtime. Eat 1000g turkey over the day. No added fats or seasoning. Water as above 8-10g vit C Sat eat 300g of white pots every 120 mins from waking till 6pm (or when feel muscles are full) Eat 1000g turkey over the day till 6pm. Add 5g olive or flax oil to each meal. No added seasoning. Water unrestricted at 8 litres and drink until bedtime. 10g vit C After 6pm swap to just turkey. Eat as much as you can on top of the 1000g if necessary (without forcing it down) until around 10pm then have a steak and some eggs cooked in olive oil. When wake to go to the bathroom sip water during the night. Sunday (show day) Small portion of porridge and steak when wake. Then when hungry eat turkey and 3-4 bananas over the day until pre judge. Sip water throughout to quench thirst (around 2 litres up to prejudge) Stop eating approx 2-4 hours before pre judge (depending on your gut emptying time) When pumping up drink water fairly freely without gulping or causing bloat to set in. You should now be ready to hit the stage and feel pumped and tight. Simple really. J __________________ James Llewellin - A proud member of Team M.P:lift: To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. - Sports Supplements tailored for You www.jamesllewellin.com Last edited by supercell; 30-04-2008 at 07:40 PM.

30-04-2008, 07:50 PM	#1175 (permalink)
winger UK-Muscle Male Animal Join Date: Jul 2003 Location: Southern California, USA Posts: 10,261 Blog Entries: 1	Re: Lukes Preperation for the 2008 UKBFF South Coast. Impressive Supercell. __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

30-04-2008, 10:28 PM	#1176 (permalink)
Littleluke Junior Bodybuilder Join Date: Nov 2005 Location: UK. Posts: 3,003	Re: Lukes Preperation for the 2008 UKBFF South Coast. Thank you for posting that James. Was good to talk to you this afternoon. I look forward to rolling with this plan and sticking to it 100%! I'm sure by the end of it I won't fancy eating white spuds for a while LOL! I am very fortunate to have James back stage as he is doing a guest spot! He'll be there to hold me back from the cakes scott will have on offer LOL! I am working friday and sat this week and then will be working mon-wed while depleating which should be fun! lol I have a few days off to fine tune my posing and most importantly have my carb up off! I will be travelling up to see James before the show so he can see how I'm looking. I can't wait now! bring it on __________________ Luke Bartram - Sponsored by BODITRONICS Enter uk-muscle1 as your coupon code when shopping at boditronics to recieve 30% off RRP. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. "I do it because I can, I can because I want to, I want to because you said I couldn't" To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. 2008 UKBFF South Coast - Runner Up 2008 Muscle Mayhem - 2nd place (qualified for NABBA Novice Britain)

30-04-2008, 11:52 PM	#1177 (permalink)
karenmarillier Karen Join Date: Nov 2007 Location: Forest Gym, West Sussex Posts: 27	Re: Lukes Preperation for the 2008 UKBFF South Coast. Hey luke, keep training hard, looking forward to seeing you again next week and Dan too I'll make sure you both have a great tan and leave it to the two of you to battle it out:lift:for 1st place Kx

01-05-2008, 08:24 AM	#1178 (permalink)
Littleluke Junior Bodybuilder Join Date: Nov 2005 Location: UK. Posts: 3,003	Re: Lukes Preperation for the 2008 UKBFF South Coast. Hello Karen! I cannot wait once again! You made life 1000x easier last time and I look forward to relaxing back stage once again! Will be an excellent show. See you in little over a week. __________________ Luke Bartram - Sponsored by BODITRONICS Enter uk-muscle1 as your coupon code when shopping at boditronics to recieve 30% off RRP. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. "I do it because I can, I can because I want to, I want to because you said I couldn't" To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. 2008 UKBFF South Coast - Runner Up 2008 Muscle Mayhem - 2nd place (qualified for NABBA Novice Britain)

01-05-2008, 06:50 PM	#1180 (permalink)
miami797 Feeling Slutty Join Date: Feb 2004 Posts: 1,440	Re: Lukes Preperation for the 2008 UKBFF South Coast. Good luck Luke. When did you start competing? __________________ one in the pink. two in the stink.

01-05-2008, 07:59 PM	#1181 (permalink)
Littleluke Junior Bodybuilder Join Date: Nov 2005 Location: UK. Posts: 3,003	Re: Lukes Preperation for the 2008 UKBFF South Coast. This prep thread details my first comp __________________ Luke Bartram - Sponsored by BODITRONICS Enter uk-muscle1 as your coupon code when shopping at boditronics to recieve 30% off RRP. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. "I do it because I can, I can because I want to, I want to because you said I couldn't" To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. 2008 UKBFF South Coast - Runner Up 2008 Muscle Mayhem - 2nd place (qualified for NABBA Novice Britain)

01-05-2008, 08:41 PM	#1183 (permalink)
dan ellis Gym Addict Join Date: Oct 2005 Posts: 131	Re: Lukes Preperation for the 2008 UKBFF South Coast. So predominantly high Gi sources of carbs james??

01-05-2008, 09:24 PM	#1184 (permalink)
Littleluke Junior Bodybuilder Join Date: Nov 2005 Location: UK. Posts: 3,003	Re: Lukes Preperation for the 2008 UKBFF South Coast. By all means J feel free mate. This thread is for everyone! I will carbing up from Thursday and visiting J on the Friday so obviously he can assess how I'm looking. Greg buddy, I recommend getting someone who is honest with you to asses how you look after your first carb up day. You will know how you feel but having an extra pair of eyes certainly helps. I constantly have fat and skinny days on this diet and it helps having J and my friend Gary (who also competes) tell me how I'm looking. I would also just like to add how great Baz has been since the start of this diet. I have literally sent him hundreds of text from day one! 4 MONTHS! of dieting!!! and he has been quality! Thanks mate. __________________ Luke Bartram - Sponsored by BODITRONICS Enter uk-muscle1 as your coupon code when shopping at boditronics to recieve 30% off RRP. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. "I do it because I can, I can because I want to, I want to because you said I couldn't" To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. 2008 UKBFF South Coast - Runner Up 2008 Muscle Mayhem - 2nd place (qualified for NABBA Novice Britain)

01-05-2008, 09:40 PM	#1185 (permalink)
miami797 Feeling Slutty Join Date: Feb 2004 Posts: 1,440	Re: Lukes Preperation for the 2008 UKBFF South Coast. You planning on getting a new haircut? Don't know how well the boyzone thing will work in comp. __________________ one in the pink. two in the stink.