Dutch bags. Any BBing questions you may have Ill answer in this thread ..

[superqt4u2nv]

What do you think works best for the last week of contest prep filling out and dropping water etc.

 

[GUARDIAN]

Another super response. A big duecy load of K coming your way.

I am going to answer the question 2 fold to give everyone some info and also answer your question. Basically I am going to tell you how a meso responds best and what an endo needs to do. For you bor, we need a combo of the 2, skewed toward what your particular goals are(IMHO you are 80%meso, 20% endo)

Meso:
These guys generally possess low to medium BF. It seems they can eat and grow on most any diet without a substantial gain in BF. They have med to large bone structure and the prominant X frame appearance(think Flex Wheeler). Since they possess a med-high metabolism yet have favorable anabolic hormone profilesnaturally most of these guys are successful on almost any protocol. Tere are few true mesomorphs and those ones really irritate the crap out of everyone else who have train, eat and diet twice as carefully.
As a general rule meso's should eat about 17-21 calories per lb of BW for lean gains. a 50/30/20 ratio of protein-carbs-fats. Some form of cardio is important(rough sex is best). But a few days a week of HIIT will keep the meso looking ripped year round.

Endo's(Ill spend more time here cause this is more detailed):
Generally have a large bone structure and a propensity towards high BF, slow metabolism, and a small amount of muscle masss and actual muscle size. Most are pretty strong in the gym but due to the sluggish metabolsim have a hard time peeling fat away. Seems like most of these guys get so frustrated with their inability to get lean they end up giviving up all to often. Its sad to me because they often have a mammoth upside potential to look amazing.
Most endos dont like to hear it but they have higher than normal estrogen levels(speciaifally 17b-estradiol), this is due to the high BF levels(think chicken or the egg, estrogen promotes fat, fat promostes estrogen. viscious cycle) And endos are generally very insulin resistant. The reason high levels of fat equals extra estrogen(and vice versa is because estrogens are highly anabolic toward fat tissue and only moderately anabolic toward muscle. the result is increased fat growth due to improved nutrient storage moderated by insulin........in fat(sucks huh?) it seems obvious endos NEED some form of /slin/estro control in place as a basis of any protocol.

Ok on to the good shit!! Diets play a major role in hormone profiles. High fiber diets tend to help reduce estrogens in the form of steamy dueces. Certain fats such as ground flaxseed, contain lignans that block estrogens while increasing insulin sensitivity. So the goal of the endo is a high protien, moderate healthy fat diet, high in unsaturated fat and under 100G carbs daily(soley from leafy green veggies)

Think simple. Thnk of eating all the eggs and meats you want 6 times daily. This includes sausage, beef, pork, while adding 3 small salads with a dressing made up of 1 TBSP olive oil, 1 TBSP flax, and 1TBSP vinegar and u have created a kick ass keto diet. Doing this u will create the maximum production of testosterone, while inhibiting estrogen.

As for training i always hear about how endos shuld use higher reps. Well I have a medical term for that theory: Horseshit. The goal is to have max muscle stim. Choose either a high volume appraoch of high intensity approach(Ive outlined several throughout this thread). Rep range doesnt really mean shit but rest time does. 30-45 seconds in between sets MAX.
Cardio should be performed AFTER resistance training at least 5 days a week for at least 30 min.

Key points for good(fat) bros

-2-2.5g of protein per lb of BW daily
-.5g of carbs or less daily(from greens)
-3 TBSP each of flax and olive oil daily
-CLA 3-5 G daily
-Try to get in up to 8 meals a day


IMHO it is always better to be somewhat lean for long term msucle gains/retention/health. Over 12% is really just unhealthy and uneccesary. Follow what i said(I know it may be kind of shocking to implement) but you will reap some pretty amazing rewards


and remember this is for bro's who are natty or on a low dose test cycle. Drugs like AAS/GH/slin/Clen/T-3 DRAMATICALLY change nutrient absorption and allocation

 

[Sub-Zero]

Endo's(Ill spend more time here cause this is more detailed):
Generally have a large bone structure and a propensity towards high BF, slow metabolism, and a small amount of muscle masss and actual muscle size. Most are pretty strong in the gym but due to the sluggish metabolsim have a hard time peeling fat away. Seems like most of these guys get so frustrated with their inability to get lean they end up giviving up all to often. Its sad to me because they often have a mammoth upside potential to look amazing.
Most endos dont like to hear it but they have higher than normal estrogen levels(speciaifally 17b-estradiol), this is due to the high BF levels(think chicken or the egg, estrogen promotes fat, fat promostes estrogen. viscious cycle) And endos are generally very insulin resistant. The reason high levels of fat equals extra estrogen(and vice versa is because estrogens are highly anabolic toward fat tissue and only moderately anabolic toward muscle. the result is increased fat growth due to improved nutrient storage moderated by insulin........in fat(sucks huh?) it seems obvious endos NEED some form of /slin/estro control in place as a basis of any protocol.

Ok on to the good shit!! Diets play a major role in hormone profiles. High fiber diets tend to help reduce estrogens in the form of steamy dueces. Certain fats such as ground flaxseed, contain lignans that block estrogens while increasing insulin sensitivity. So the goal of the endo is a high protien, moderate healthy fat diet, high in unsaturated fat and under 100G carbs daily(soley from leafy green veggies)

Think simple. Thnk of eating all the eggs and meats you want 6 times daily. This includes sausage, beef, pork, while adding 3 small salads with a dressing made up of 1 TBSP olive oil, 1 TBSP flax, and 1TBSP vinegar and u have created a kick ass keto diet. Doing this u will create the maximum production of testosterone, while inhibiting estrogen.

As for training i always hear about how endos shuld use higher reps. Well I have a medical term for that theory: Horseshit. The goal is to have max muscle stim. Choose either a high volume appraoch of high intensity approach(Ive outlined several throughout this thread). Rep range doesnt really mean shit but rest time does. 30-45 seconds in between sets MAX.
Cardio should be performed AFTER resistance training at least 5 days a week for at least 30 min.

Key points for good(fat) bros

-2-2.5g of protein per lb of BW daily
-.5g of carbs or less daily(from greens)
-3 TBSP each of flax and olive oil daily
-CLA 3-5 G daily
-Try to get in up to 8 meals a day


IMHO it is always better to be somewhat lean for long term msucle gains/retention/health. Over 12% is really just unhealthy and uneccesary. Follow what i said(I know it may be kind of shocking to implement) but you will reap some pretty amazing rewards


and remember this is for bro's who are natty or on a low dose test cycle. Drugs like AAS/GH/slin/Clen/T-3 DRAMATICALLY change nutrient absorption and allocation

FUCK!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!



FUCKFUCKFUCK

fuck.

okay, so wulfgar.

under 100g carbs daily!? or are you just saying for a cutting phase to get lean enough to eat carbs again.

so zero grains? no wheats? no pastas? wont i die? doesnt my brain need glucose?

no "large carb source in the am" (like a whole wheat bagel?)

do i cycle carbs? have a carb up day every saturday or something?

and for the training, 30-45 second rests between sets MAX!!!!

so for the 4 week heavy androgenous lifts, and the 2 week higher rep supersett stretchy lifts, how would that be?

how can i lift really heavy with super short rests? do i just suck it up and do it? sacrifice a lil weight? but compared to the higher rep superset stuff itl be "heavy"?

 

[Wulfgar]

FUCK!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!



FUCKFUCKFUCK

fuck.

okay, so wulfgar.

under 100g carbs daily!? or are you just saying for a cutting phase to get lean enough to eat carbs again.

so zero grains? no wheats? no pastas? wont i die? doesnt my brain need glucose?

no "large carb source in the am" (like a whole wheat bagel?)

do i cycle carbs? have a carb up day every saturday or something?

and for the training, 30-45 second rests between sets MAX!!!!

so for the 4 week heavy androgenous lifts, and the 2 week higher rep supersett stretchy lifts, how would that be?

how can i lift really heavy with super short rests? do i just suck it up and do it? sacrifice a lil weight? but compared to the higher rep superset stuff itl be "heavy"?

It really is not as bad as you think. Are you even an endo?
To do this right you need to think of your energy source as healthy unsaturated fats. Your body can make plenty of energy from fats and fuel for your brain through the formation of ketone bodies. So dont worry about that. It will seem like all you are eating is fat. But you SHOULD be! Fat gives very very little insulin spiking. which is obviously what is keeping the fat person fat.

No carb up is necessary if you eat the requisite amounts of fats. In general, if done right, you wont even crave them. If you do it just means you are not following the program adequately.

As for the workouts it is tough going at first to do the heavy weights and short rest periods. Your weights WILL suffer at first. But keep plugging away and the fat will melt off at an incredible rate. There is NO substitute for being a tough motherfucker in the gym. Pussies need not apply to be bodybuilders.


Think of your 2 week phase as a bridge between max androgenic phase training. This is if you even need it. The max anabolic phase should really not be applied if you are an endo. It just isnt necessary.
Of course when you get down below 10% or so and maintain it the body will take on a more mesomorphic profile and you can adhere to a more mesomorph type program

 

[Wulfgar]

What do you think works best for the last week of contest prep filling out and dropping water etc.

Ill break down a few options ive used with great success. one made me come in fuller. the other made me dry and shredded.

give me a couple hours though. I have a date tonight..

Ill post up when I get back

 

[Jon79]

Ill break down a few options ive used with great success. one made me come in fuller. the other made me dry and shredded.

give me a couple hours though. I have a date tonight..

Ill post up when I get back

oh yea right a date

 

[silverstar1025]

oh yea right a date

for him to poop on..

 

[Sub-Zero]

It really is not as bad as you think. Are you even an endo?
To do this right you need to think of your energy source as healthy unsaturated fats. Your body can make plenty of energy from fats and fuel for your brain through the formation of ketone bodies. So dont worry about that. It will seem like all you are eating is fat. But you SHOULD be! Fat gives very very little insulin spiking. which is obviously what is keeping the fat person fat.

No carb up is necessary if you eat the requisite amounts of fats. In general, if done right, you wont even crave them. If you do it just means you are not following the program adequately.

As for the workouts it is tough going at first to do the heavy weights and short rest periods. Your weights WILL suffer at first. But keep plugging away and the fat will melt off at an incredible rate. There is NO substitute for being a tough motherfucker in the gym. Pussies need not apply to be bodybuilders.


Think of your 2 week phase as a bridge between max androgenic phase training. This is if you even need it. The max anabolic phase should really not be applied if you are an endo. It just isnt necessary.
Of course when you get down below 10% or so and maintain it the body will take on a more mesomorphic profile and you can adhere to a more mesomorph type program

so basically, follow endo program untill im not fat anymore, and im ripped up and shredded, then eat more carbs, and act like a pimped out meso, till i get fat again, and do endo shit again. is it that simple?>

cardio 5 times per week right after lifting you say? for 30 min each time? how long should workouts for weights be? hour of lifting, followed by 30 min cardio?

how much fat per bodyweight do i need? does it matter? just eat lots of fat? maybe supp all my meals with a spoonfull of ANPB?

eat ZERO grains? what about preworkout and post workout drinks? the simple carbs to replenish glycogen?

no morning bagel? no morning wheat toast? no oats? only veggies?

 

[BlueBird]

Wulfgar, how is this plan for the next three weeks? If possible can you make suggestions for the following 6 weeks? Thanks much.

Week 1-3

Mondays

AM Cardio-HIIT on trail

Legs (high weight/low reps)
stiff deads
squats
extensions
curls
calf raise

abs
crnches
rev crunches
rowing machine ab blaster


Tuesday (high weight/low reps)

AM Cardio-treadmill

Back
hypers
pulldown to back
seated rows
chinups

shoulders
BB press
upright rows
side lats
shoulder shrug


Wednesday

AM Cardio-HIIT on trail

Chest
incline flyes
cable crossovers
DB press
BB press

Abs
Row machine ab blaster
crunches
obliques


Thursday (low weight/high rep)

AM Cardio-treadmill

legs
Frog dive
Press
squats

Back
stiff deads
hypers
t-bar rows


Friday

AM Cardio-HIIT on trail

Arms (high weight/low reps)
Alternate curls
BB curls
French press
Dips

Shoulders (low eight/high reps)
Military Press
bench press
Side late raise

Abs
lying leg lift
pullover crunch


Saturday

Treadmill or HIIT.

Cheat Meal.


Sunday

Off.



Meals

M1-Oatmeal, flax seed, scoop of protein powder, olive oil
M2-Tuna, couple of rice cakes, baby carrots
M3-fruit, bean/rice mix
M4-Protein Shake, flax seed
M5-fish or chicken, green salad, string beans

3-5 cups of green tea

 

[Wulfgar]

What do you think works best for the last week of contest prep filling out and dropping water etc.

QT
depends how hardcore you are really
Also by and large I think more people hurt themselves than hinder themselves by trying to change too much in the final week.
Fact of the matter is the depletion and loading part of the prep is for MINOR adjustments. Most bbers would have probably done better if they didnt deplete and load at all but instead work on losing more bf.
that being said I am a big beleiver in the bodies water heirarchy.
Broken down basically the ost important water store in the body is the blood and vascular system. 2nd on the big 3 is muscle tissue. laslty in this heirarchy is subQ water.
The key to sub Q water control depends on aldosterone. Obviously estrogen control is hugely important too(for some hardcore girls nolva/proviron stacks alleviated this problem as well as the difficulty most girls have in really drying out their legs). But our main focus is salt and water control, so aldosterone is key.
Beggining 15 days out from the show increase salt intake 20-30%. of course this is assuming salt was never reduced to begin with.The amount must stay high and steady daily. This creates a state where the body does not have to release aldosterone. Obviously the salt will stay in the muscle and the subsequent attraction of water stores there. The sodium-potassium pump is accomodated as well, which during dieting phases, is great.
During this time water intake MUST remain high. 1.5-2 gallons minimum(i personally do 3-4). This helps the body excrete excess sodium.
On thursday night before a sat show, stop water intake(except of course for enough to take vitamins and such). This will force a decrease in blood volume and of course muscle water volume. As a survival mechanism, the body will give up water from the skin and pump it into muscle and blood. The result is vascularity, full muscle bellies and paper thin skin.

As far as carb loading goes I am a huge beleiver in loading with wwhatever carbs you were using during your program. If rice was in the diet, load with rice, yams=yams etc. Ive seen so many people bloat up terribly eating a food that they werent used to. 2 days of loading should be fine depending how flat you were. I prefer 3 G per lb of BW. 50 mg test proprionate is also used with great effectiveness in women(done 2-3 days out, of course some people are very sensitive to water bloat from prop so they would obviously avoid it)
Also 2x a day a mix of 10 G creatine with 75 mg dextrose is very helpful.


:coffee