Im looking for any in depth information, articles, or books on contest preperation, carb loading, water depletion, etc.. written by Chris Aceto, Chad Nichols, Charles Glass, or Milos Sarcev. If you guys know where i can find ANY detailed information on the subject by them, please let me know.
Contest Prep Info,articles,or books??????????????????
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BiggieSwolls
Steelers = SuperBowl
Heres a link that may be helpful.
http://www.steroidology.com/forum/showthread.php?threadid=746
Contest Prep is for the most part an individual thing so finding books and articles on it may be a little difficult. Also, most "Contest Gurus" have some business skills and understand that their knowledge is worth mega-bucks. So most will work on an individual basis as to drive up revenues and profits. Chad Nicholls coming out with a book on contest prep would be seen as quite a lousy business move on his part.
http://www.steroidology.com/forum/showthread.php?threadid=746
Contest Prep is for the most part an individual thing so finding books and articles on it may be a little difficult. Also, most "Contest Gurus" have some business skills and understand that their knowledge is worth mega-bucks. So most will work on an individual basis as to drive up revenues and profits. Chad Nicholls coming out with a book on contest prep would be seen as quite a lousy business move on his part.
Deepglute
30 YEARS AAS EXPERIENCE
Here's what I'm going with. I got it off a thread from CuttingEdgeMuscle.com , author Torsten:
Only the last 7 days are really relevant (except for protein: I like to have my athletes leaving out all protein powders 3-4 weeks before competition, because of possible milk protein/lactose problems, they just have meat and meat and meat…)
Let’s assume competition is on Saturday, then my athletes would go like this:
Saturday (7 days) before show:
Last leg training (legs tend to hold some water if trained heavy 3-4 days before comp). Normal pre competition diet (means sodium 1-2 g/day)
Sunday + Monday:
Working out all body parts in a 2-split fashion (one half Sunday, one half Monday) except legs in normal routine. Normal pre competition diet (means 1-2 g sodium per day).
Tuesday: No training, normal pre competition diet (means 1-2 g sodium per day).
Wednesday: Working out half of the body (including legs) with 20-25 reps, 3-4 sets per muscle. Not a intense workout more a going through the reps to deplete glycogen. No training to failure. No carbs on this day, making up the calories with olive oil. 1-2 g sodium this day. Drinking 12-14 liters of water (or dandelion/avena sativa tea).
Thursday: Working out the other half of the body with 20-25 reps, 3-4 sets per muscle. Same as Wednesday: Not a intense workout more a going through the reps to deplete glycogen. No training to failure. No carbs on this day, making up the calories with olive oil. No sodium this day. Drinking 12-14 liters of water (or dandelion/avena sativa tea).
Friday: Carbing-up starts now: 15 g/kg BW for Friday. Drinking 4-6 liters until lunchtime, then no more water until competition. No sodium, but now starting with potassium citrate 2-3 g thrice on Friday. Carbing-up with cooked rice until lunchtime then with rice crisps (low sodium). Protein just with meat as usual. Potential diuretic use starts Friday morning with combination of thiazide and amilorid (potassium sparing) and again Friday evening (personally I don’t like Aldactone for a bunch of reasons).
Saturday: Getting up as late as possible. No drinking, eating just rice crisps (about 500-750 g carbs with this all over the competition day) and some meat. Potassium citrate 2-3 g twice until competition starts. Get your legs up while lying on the floor as long as possible before the show. 30 minutes before show warming up, have a protein bar and 1-2 glasses of water, if you don’t feel a pump from the warming up. Same goes for the evening. Diuretic use in the morning and perhaps in the afternoon (that is fine tuning).
For tanning everyone has his own strategy. I like the athletes to get a fair basic tan before competition (last tanning-bed session on Monday/Tuesday). I like the skin colour of a combination of pro tan and “bronze express”. The latter is a self-tanning milk from Delial (don’t know if this product is available in the States). Applying both in combination twice on Friday and once again Saturday morning gets the job done. Shaving body hair should be done on Wednesday evening/Thursday morning to avoid skin irritations with the tanning lotion.
Only the last 7 days are really relevant (except for protein: I like to have my athletes leaving out all protein powders 3-4 weeks before competition, because of possible milk protein/lactose problems, they just have meat and meat and meat…)
Let’s assume competition is on Saturday, then my athletes would go like this:
Saturday (7 days) before show:
Last leg training (legs tend to hold some water if trained heavy 3-4 days before comp). Normal pre competition diet (means sodium 1-2 g/day)
Sunday + Monday:
Working out all body parts in a 2-split fashion (one half Sunday, one half Monday) except legs in normal routine. Normal pre competition diet (means 1-2 g sodium per day).
Tuesday: No training, normal pre competition diet (means 1-2 g sodium per day).
Wednesday: Working out half of the body (including legs) with 20-25 reps, 3-4 sets per muscle. Not a intense workout more a going through the reps to deplete glycogen. No training to failure. No carbs on this day, making up the calories with olive oil. 1-2 g sodium this day. Drinking 12-14 liters of water (or dandelion/avena sativa tea).
Thursday: Working out the other half of the body with 20-25 reps, 3-4 sets per muscle. Same as Wednesday: Not a intense workout more a going through the reps to deplete glycogen. No training to failure. No carbs on this day, making up the calories with olive oil. No sodium this day. Drinking 12-14 liters of water (or dandelion/avena sativa tea).
Friday: Carbing-up starts now: 15 g/kg BW for Friday. Drinking 4-6 liters until lunchtime, then no more water until competition. No sodium, but now starting with potassium citrate 2-3 g thrice on Friday. Carbing-up with cooked rice until lunchtime then with rice crisps (low sodium). Protein just with meat as usual. Potential diuretic use starts Friday morning with combination of thiazide and amilorid (potassium sparing) and again Friday evening (personally I don’t like Aldactone for a bunch of reasons).
Saturday: Getting up as late as possible. No drinking, eating just rice crisps (about 500-750 g carbs with this all over the competition day) and some meat. Potassium citrate 2-3 g twice until competition starts. Get your legs up while lying on the floor as long as possible before the show. 30 minutes before show warming up, have a protein bar and 1-2 glasses of water, if you don’t feel a pump from the warming up. Same goes for the evening. Diuretic use in the morning and perhaps in the afternoon (that is fine tuning).
For tanning everyone has his own strategy. I like the athletes to get a fair basic tan before competition (last tanning-bed session on Monday/Tuesday). I like the skin colour of a combination of pro tan and “bronze express”. The latter is a self-tanning milk from Delial (don’t know if this product is available in the States). Applying both in combination twice on Friday and once again Saturday morning gets the job done. Shaving body hair should be done on Wednesday evening/Thursday morning to avoid skin irritations with the tanning lotion.
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