Frosty
Pro Bodybuilder
Hey everyone...I've been trying to make a "contest prep" routine...tell me what you think:
Day 1
Low carb
5% calories from carbs
Source: low carb veggies
4 liters water
Workout
2x12: squat, chins, dips
Pose for 10 minutes
Glutamine and low carb whey protein powder post-workout
Day 2
Low carb
5% calories from carbs
Source: low carb veggies
4 liters water
40 mins AM cardio
Pose for 10 minutes
Day 3
Low carb
5% calories from carbs
Source: low carb veggies
8 liters water
2g sodium post-AM cardio
2g sodium at night
40 minutes AM cardio
Workout
4x12: squat
Pose 10 minutes
Day 4
Low carb
5% calories from carbs
Source: low carb veggies
8 liters water
2g sodium post-AM cardio
2g sodium at night
40 minutes AM cardio
Workout
4x12: chins
Pose 10 minutes
Day 5
Low carb
5% calories from carbs
Source: low carb veggies
8 liters water
2g sodium post-AM cardio
2g sodium at night
40 minutes AM cardio
Workout
4x12: dips
Pose 10 minutes
Day 6
AM workout
4 100m sprints
4x12: squat, chins, dips
Post-workout:
1.5g/kg LBM carbs
600 mg ALA
15g glutamine
10g creatine
Low carb protein powder
Carb load
10g/kg LBM total (1.5g/kg LBM post-workout, then the remaining carbs divided equally eaten every 2 hours)
600 mg ALA 3 times spaced evenly taken with meals
10g glutamine with each carb meal
5g creatine taken with each meal
Low fat
Lowest sodium possible
3 liters water
Drink water after meals
Dandelion root
8g with meal 3 times per day (24g total)
Pose 10 minutes
Foods: meat- trout, fresh tuna, salmon, buffalo, chicken breast (in order of least sodium to most). carbs - bananas (since they're starchy), grape juice, pineapple juice, and other high GI fruit juices since fruit is very low sodium. No grains or root plants (potatoes, beets) since they are high in sodium.
Day 7
Carb load
5g/kg LBM total (carbs divided equally eaten every 2 hours)
600 mg ALA 4 times spaced evenly taken with meals
10g glutamine with each carb meal
5g creatine taken with each meal
Lowest sodium possible
Lowest fat possible
1 liter water
Drink water after meals
Dandelion root
8g with meal 3 times per day (24g total)
Pose 10 minutes
Foods: same as yesterday
Day 8: Immediately before you want to look good
4x15: squats, chins, dips
During workout:
2 scoops Surge
Post-workout:
2 scoops Surge
Short cold shower to cool off, get clean, and tighten skin
Pose 10 minutes
Oil up and go look good!
I've also considered doing the salt/water AND carbup at the same time for two days, then go low water/sodium and moderate carbs for two days before. I was considering this because people say salt is important for the carbup, and glycogen stores stay high for up to three days if you're not doing any activity. What do you think?
Day 1
Low carb
5% calories from carbs
Source: low carb veggies
4 liters water
Workout
2x12: squat, chins, dips
Pose for 10 minutes
Glutamine and low carb whey protein powder post-workout
Day 2
Low carb
5% calories from carbs
Source: low carb veggies
4 liters water
40 mins AM cardio
Pose for 10 minutes
Day 3
Low carb
5% calories from carbs
Source: low carb veggies
8 liters water
2g sodium post-AM cardio
2g sodium at night
40 minutes AM cardio
Workout
4x12: squat
Pose 10 minutes
Day 4
Low carb
5% calories from carbs
Source: low carb veggies
8 liters water
2g sodium post-AM cardio
2g sodium at night
40 minutes AM cardio
Workout
4x12: chins
Pose 10 minutes
Day 5
Low carb
5% calories from carbs
Source: low carb veggies
8 liters water
2g sodium post-AM cardio
2g sodium at night
40 minutes AM cardio
Workout
4x12: dips
Pose 10 minutes
Day 6
AM workout
4 100m sprints
4x12: squat, chins, dips
Post-workout:
1.5g/kg LBM carbs
600 mg ALA
15g glutamine
10g creatine
Low carb protein powder
Carb load
10g/kg LBM total (1.5g/kg LBM post-workout, then the remaining carbs divided equally eaten every 2 hours)
600 mg ALA 3 times spaced evenly taken with meals
10g glutamine with each carb meal
5g creatine taken with each meal
Low fat
Lowest sodium possible
3 liters water
Drink water after meals
Dandelion root
8g with meal 3 times per day (24g total)
Pose 10 minutes
Foods: meat- trout, fresh tuna, salmon, buffalo, chicken breast (in order of least sodium to most). carbs - bananas (since they're starchy), grape juice, pineapple juice, and other high GI fruit juices since fruit is very low sodium. No grains or root plants (potatoes, beets) since they are high in sodium.
Day 7
Carb load
5g/kg LBM total (carbs divided equally eaten every 2 hours)
600 mg ALA 4 times spaced evenly taken with meals
10g glutamine with each carb meal
5g creatine taken with each meal
Lowest sodium possible
Lowest fat possible
1 liter water
Drink water after meals
Dandelion root
8g with meal 3 times per day (24g total)
Pose 10 minutes
Foods: same as yesterday
Day 8: Immediately before you want to look good
4x15: squats, chins, dips
During workout:
2 scoops Surge
Post-workout:
2 scoops Surge
Short cold shower to cool off, get clean, and tighten skin
Pose 10 minutes
Oil up and go look good!
I've also considered doing the salt/water AND carbup at the same time for two days, then go low water/sodium and moderate carbs for two days before. I was considering this because people say salt is important for the carbup, and glycogen stores stay high for up to three days if you're not doing any activity. What do you think?
