Competitors 3 days out strategy
- Thread starter The Dude
- Start date
Honestly dont plan on any special for the state show...but here is the gameplan for now...as of today (ofcourse could change due to body changes in the next week) as of today im 10 days out...I prob. still got a tad bit of fat left in my lower back and glutes that could come off...but for now im doing this...
Monday (4-4-11) cardio - none Wt. 235
diet - keto style, or low carb and low fat, higher protein...
training - did back, fast pace workout, about 15 sets total, higher reps around 12-15, done in 45 mins
Tues (4-5-11) cardio - 40 mins (treadmill) Wt. 234
diet - keto style, or low carb and low fat, higher protein...
training - did chest, I was pretty beat yesterday, did around 10 sets, got done in 40 mins...higher reps/no spot today
Wends (4-6-11) cardio - Plan on 30-40 mins (treadmill/post workout) Wt. 233.5
diet - keto style, or low carb and low fat, higher protein...
training - doing arms tonight
Thurs - Fri (4-7-8-11) cardio - Plan on 30-40 mins (treadmill/post workout)
diet - keto style until about 6 pm (low carb and low fat) then carb up starting at 6pm on lower fat, sugar carbs
training - Thurs/Legs, Fri (off)
Sat (4-10-11) cardio - none or 30 mins in the morning
diet - all out carb up day, try to hit 500-600grams plus a small cheat meal, lower protein
training - prob do back and biceps (lots of sets and reps)
Sun (4-11-10) After the carb up day, on saturday. Then my training partner and I will decide on what we think is best for me. I dont know if a hard depletion or a light depletion is gonna be best, cause of how my body will respone in the next few days. So we are kinda playing it day by day, to see how I look. As of today, im still pretty damn full, but getting harder each day. Veins up and down my midsection, my sides, legs, arms everywhere. Skin is really thinning out nice. Water intake will be high ofcourse the last week, and the plan is to start diuretics early so I can predict what they will do within the day. Prob, start them on Monday or Tuesday, depending on how much water im holding...
Monday (4-4-11) cardio - none Wt. 235
diet - keto style, or low carb and low fat, higher protein...
training - did back, fast pace workout, about 15 sets total, higher reps around 12-15, done in 45 mins
Tues (4-5-11) cardio - 40 mins (treadmill) Wt. 234
diet - keto style, or low carb and low fat, higher protein...
training - did chest, I was pretty beat yesterday, did around 10 sets, got done in 40 mins...higher reps/no spot today
Wends (4-6-11) cardio - Plan on 30-40 mins (treadmill/post workout) Wt. 233.5
diet - keto style, or low carb and low fat, higher protein...
training - doing arms tonight
Thurs - Fri (4-7-8-11) cardio - Plan on 30-40 mins (treadmill/post workout)
diet - keto style until about 6 pm (low carb and low fat) then carb up starting at 6pm on lower fat, sugar carbs
training - Thurs/Legs, Fri (off)
Sat (4-10-11) cardio - none or 30 mins in the morning
diet - all out carb up day, try to hit 500-600grams plus a small cheat meal, lower protein
training - prob do back and biceps (lots of sets and reps)
Sun (4-11-10) After the carb up day, on saturday. Then my training partner and I will decide on what we think is best for me. I dont know if a hard depletion or a light depletion is gonna be best, cause of how my body will respone in the next few days. So we are kinda playing it day by day, to see how I look. As of today, im still pretty damn full, but getting harder each day. Veins up and down my midsection, my sides, legs, arms everywhere. Skin is really thinning out nice. Water intake will be high ofcourse the last week, and the plan is to start diuretics early so I can predict what they will do within the day. Prob, start them on Monday or Tuesday, depending on how much water im holding...
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