Preparing for any show is a lot of discipline, but knowing exactly what to do, not to do and what to eat, and not to eat is trial and error. It simply is different for each one of us. What works for me, may not work for you. I can tell you what I do and start there. Not to mention, I'm still trying to figure out my own body.
Two weeks from a show, I start taking any fruits, artificial sweeteners and unnecessary fats out of my diet. I also lower my carbs and restrict all carbs after 1:00 p.m. I make my meals smaller and eat more frequently, while being consistent with my cardio 6 days per week for 20 min. to 30 min. I focus on one body part per day and start lifting smaller weight with higher reps.
The 7 day prior to a show, I start my carb deplete/water load, which is typical of any competitor. I up my water intake gradually by 1/2 gallon per day Monday, Tuesday and then Wednesday getting up to 2 gallons. I do not use sodium seasons on my food this week AT ALL. The diet is very simple this week, consisting of white fish, chicken breast or ground turkey. I grill it or blacken the fish with pepper only. The veggie of choice is asparagus for sure. Broccoli and green beans all work against me in terms of bloating, so I stay away from them. For my workout, I keep the cardio at 20 min. max, slow ans steady and work all bodyparts with 100 reps of light weight to keep the muscles pumped and full.
The last 2 days are what we call carb load and water decrease (not deplete). I start my day with oatmeal, then at every other meal, I eat my protein with either veggies (asparagus) then yam, alternating like this throughout the 6 meals of the day. On these last two days, I sip water and to increase water shed, I will eat cucumbers, watercress, onions with apple cider vinegar on my protein. I drop the cardio these last 2 days, but continue with the 100 reps per body part.
This is what actually works for me, but believe me, I've tried everything else too. If my goal were to gain a lot of muscle off season, the diet would change considerably. You can't build muscle on a limited diet. I'm currently reading and researching the anabolic calorie loading and then decreasing 14 day cycle. I'll let you know what I find out, but it sounds like it has quality research behind the concept.
If anyone else has ideas they want to share, this is a great place to do it. If we all help each other, its a better world for everyone.
Laurie Delaney
Two weeks from a show, I start taking any fruits, artificial sweeteners and unnecessary fats out of my diet. I also lower my carbs and restrict all carbs after 1:00 p.m. I make my meals smaller and eat more frequently, while being consistent with my cardio 6 days per week for 20 min. to 30 min. I focus on one body part per day and start lifting smaller weight with higher reps.
The 7 day prior to a show, I start my carb deplete/water load, which is typical of any competitor. I up my water intake gradually by 1/2 gallon per day Monday, Tuesday and then Wednesday getting up to 2 gallons. I do not use sodium seasons on my food this week AT ALL. The diet is very simple this week, consisting of white fish, chicken breast or ground turkey. I grill it or blacken the fish with pepper only. The veggie of choice is asparagus for sure. Broccoli and green beans all work against me in terms of bloating, so I stay away from them. For my workout, I keep the cardio at 20 min. max, slow ans steady and work all bodyparts with 100 reps of light weight to keep the muscles pumped and full.
The last 2 days are what we call carb load and water decrease (not deplete). I start my day with oatmeal, then at every other meal, I eat my protein with either veggies (asparagus) then yam, alternating like this throughout the 6 meals of the day. On these last two days, I sip water and to increase water shed, I will eat cucumbers, watercress, onions with apple cider vinegar on my protein. I drop the cardio these last 2 days, but continue with the 100 reps per body part.
This is what actually works for me, but believe me, I've tried everything else too. If my goal were to gain a lot of muscle off season, the diet would change considerably. You can't build muscle on a limited diet. I'm currently reading and researching the anabolic calorie loading and then decreasing 14 day cycle. I'll let you know what I find out, but it sounds like it has quality research behind the concept.
If anyone else has ideas they want to share, this is a great place to do it. If we all help each other, its a better world for everyone.
Laurie Delaney
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