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Strongest Man/Woman of the West
- Thread starter slinky
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slinky
New member
A few more pics:
Last event for the lightweight women, the medley. Had to grab sometype of 56lb weight that was hanging from a short chain and handle, carry the weight for 50ft, place it in a sled, run back grab a 100lb keg (filled partially with water for extra fun), run with the keg and place it also in the sled. Pull sled back for 50ft.
Ya know, I've certainly emptied a few kegs in my life, but never had to run with a partially empty keg. Interesting, indeed
Keg run:
sled drag:
Last event for the lightweight women, the medley. Had to grab sometype of 56lb weight that was hanging from a short chain and handle, carry the weight for 50ft, place it in a sled, run back grab a 100lb keg (filled partially with water for extra fun), run with the keg and place it also in the sled. Pull sled back for 50ft.
Ya know, I've certainly emptied a few kegs in my life, but never had to run with a partially empty keg. Interesting, indeed
Keg run:
sled drag:
Awesome...love it!!!!
B True
slinky
New member
Welcome back, JJ!
Sounds like we BOTH learned alot, huh?
4-weeks into the comp? Hmmm. I picked up my protein intake by adding another protein shake during the day. I also added another snack (beef jerky, chicken or red meat). I did cut down on beer, increased H2O. I also picked up my Vitamin C and double-dosing of Methoxy.
I think it worked, since I gained LBM and as I said, weighed in at 128.5 lbs.
I'm continuing with the increased protein and by Nationals in August, plan on weighing 130 solid pounds.
Sounds like we BOTH learned alot, huh?
4-weeks into the comp? Hmmm. I picked up my protein intake by adding another protein shake during the day. I also added another snack (beef jerky, chicken or red meat). I did cut down on beer, increased H2O. I also picked up my Vitamin C and double-dosing of Methoxy.
I think it worked, since I gained LBM and as I said, weighed in at 128.5 lbs.
I'm continuing with the increased protein and by Nationals in August, plan on weighing 130 solid pounds.
JJFigure
New member
How many grams of protein are you getting a day? I'm mainly curious because one of the Australian competitors (similar height/frame as me) eats 300 grams of pro/day - mainly chicken and beef - both offseason and pre-contest. The only change to her diet is the amount of carbs. Pre-contest she's down to 60 grams/day w/out carb loads.
Actually, that's how all the competitors I spoke nutrition with ate; high protein (not as high as the Aussie though), low fat, low carb w/ no starches in the evening. They also didn't do much cardio - three 30 min sessions/week on average. Protein came from food sources, and none of them really carb loaded.
I'm actually going to test this approach out for the next 4 weeks to see how I feel on it. I'm taking it easy for my first 6 week lifting cycle, so it's a perfect time to test a shift in pre-contest dieting. I'll only be doing 1-2 cardio sessions/week though; time to focus on lifting.
Actually, that's how all the competitors I spoke nutrition with ate; high protein (not as high as the Aussie though), low fat, low carb w/ no starches in the evening. They also didn't do much cardio - three 30 min sessions/week on average. Protein came from food sources, and none of them really carb loaded.
I'm actually going to test this approach out for the next 4 weeks to see how I feel on it. I'm taking it easy for my first 6 week lifting cycle, so it's a perfect time to test a shift in pre-contest dieting. I'll only be doing 1-2 cardio sessions/week though; time to focus on lifting.
slinky
New member
JJ, I would say not quite 200grams a day. Yet.
Definitely nowhere near 300grams. I do try to keep a nice balance of carbs and protein. As I need the carbs for output, epsecially with Oly lifts and strongman training.
I asked Ko for the exact breakdown, since he prepares just about all my meals (I just eat all the food
). While I do write SOME of what I eat down; I go mostly by how energetic I felt at the training session or the day. The other day, I felt sluggish, told Ko, and he adjusted the amount of food the next day.
Anyways, Ko estimates that I eat around 130grams - 150grams a day. This is definitely up from 2-months ago. And I'm getting stronger at every session: just last night I performed 3-sets of 4 with 120lbs in push presses. I could have done more reps, but the goal was to just get a feel at where I was at in push presses.
Keep me (and us) posted on how this increase of protein works. I'm curious about this.
But I see their point on the cardio. I also did the same thing for the first time in my 1996 contest prep; and it worked beautifully. I came in shapely, no loss in LBM, and VERY lean, not ripped to the bone, lean, but LEAN enough to win. I relied mostly on HIIT for prep. A week prior to the contest, I was consuming 2 steaks and 2 chicken breasts a day. I kid you not!
Definitely nowhere near 300grams. I do try to keep a nice balance of carbs and protein. As I need the carbs for output, epsecially with Oly lifts and strongman training.
I asked Ko for the exact breakdown, since he prepares just about all my meals (I just eat all the food
). While I do write SOME of what I eat down; I go mostly by how energetic I felt at the training session or the day. The other day, I felt sluggish, told Ko, and he adjusted the amount of food the next day. Anyways, Ko estimates that I eat around 130grams - 150grams a day. This is definitely up from 2-months ago. And I'm getting stronger at every session: just last night I performed 3-sets of 4 with 120lbs in push presses. I could have done more reps, but the goal was to just get a feel at where I was at in push presses.
Keep me (and us) posted on how this increase of protein works. I'm curious about this.
But I see their point on the cardio. I also did the same thing for the first time in my 1996 contest prep; and it worked beautifully. I came in shapely, no loss in LBM, and VERY lean, not ripped to the bone, lean, but LEAN enough to win. I relied mostly on HIIT for prep. A week prior to the contest, I was consuming 2 steaks and 2 chicken breasts a day. I kid you not!
JJFigure
New member
My PLer decided to not compete this fall either, and he enlisted my help in putting together a bulking plan that will minimize fat gain. We both want to come into our spring/early summer comps with more LBM, and we both prefer higher protein diets, so I've been researching since I got home.
I think we're going to try out Mr. X's cyclical bulking plan - kcals on training days of bodyweightx20 and kcals on non-training days of bodyweightx10. Pro/carb/fat ratios on training days are 45/35/25, and ratios on non-training days are 33/33/33. For me, this would work out to be 300 grams of pro on a training day - a decent jump for me. I usually get 150-180 grams, although my new pre-contest diet approach would have me consistently at 200 grams.
I'm not going to start to bulk for another 4 weeks because I want to try out my new pre-contest diet approach (and have a photo session this month), so I'm going to have him play guinea pig. I'll let you know how it works out. We may very well play with those ratios a bit, depending on how he feels after the first couple of weeks.
I think we're going to try out Mr. X's cyclical bulking plan - kcals on training days of bodyweightx20 and kcals on non-training days of bodyweightx10. Pro/carb/fat ratios on training days are 45/35/25, and ratios on non-training days are 33/33/33. For me, this would work out to be 300 grams of pro on a training day - a decent jump for me. I usually get 150-180 grams, although my new pre-contest diet approach would have me consistently at 200 grams.
I'm not going to start to bulk for another 4 weeks because I want to try out my new pre-contest diet approach (and have a photo session this month), so I'm going to have him play guinea pig. I'll let you know how it works out. We may very well play with those ratios a bit, depending on how he feels after the first couple of weeks.
