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Team Franco Bodybuilding Forum: Competition and Fitness Board -> Contest Preparation -> depletion workouts and carbing up
Post Info TOPIC: depletion workouts and carbing up
obe923


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depletion workouts and carbing up
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since I had so many ppl telling me so many different things about depletion workouts for my last show and one saying the other was wrong, I figured, hey, a few more outside opinions cant hurt =P lol. Just to see what you guys have tried

The method I followed last time was I did my split and did high intensity high rep sets up until the the friday before for 5 days. Friday I just did an hour of posing and started to carb load with complex carbs late afternoon. Someone on another forum I post on said do the body parts you feel are weakest the friday before to maximize glycogen storage in those areas.

And for carbs, I used complex carbs up until about 2 hours to prejudging, then used a little sugar and simple carbs right before. However, someone at the show told me he used a massive amount of simple carbs since waking up. Called his meal his pre-contest "goo" (1 jar honey, 1 jar peanut butter, 1 candy bar, 2 scoops casein protein and blend lol) and he was one of 3 pros competing. killed that about 2 hours prior to prejudging. claimed spillover wasn't possible and said if a smaller person tried it (he was 240 at 5'11) to just cut the portion and ingredients in half. Your thoughts on some of this stuff guys and girls? and again, just curious on your thoughts and what you may have tried over your time competing

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Joe


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This is a very specific question and again your going to get a lot answers.
Mostly a lot of broscience and information that might not be best of a natural competitor.  But I will say this, for anything to help, you need to be very lean, period.

The last week before the show is about refeeding the body and filling up.
The goal of show day is to become hard and full, not flat and squishy!

So, the last week of training is about 80 percent at most and you do train everything. The diet is on the other hand is specific on how you got there!  ie the number of carbs, prot and fats you should have.  This varies.
I do like fill up with some off diet foods the morning off.

It does take time to figure it out, but keep it simple.  The body reacts much quicker then you think.



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the2ndoak


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Depletion workouts suck. I had to do them twice weekly full body 6x15-20 reps to deplete glycogen during my use of the Ultimate Diet 2.0. But the way it works is actually really neat in a way. In the initial workout, you're feeling pumped and primed, by the end, you feel like you got hit by a Mack truck. However, this is apparently the only way to truly know if you've really hit depletion status. Pretty amazing stuff, and it readies your body to take in extra carbs which occurs in a matter of days.

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obe923


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yea, i figured that what that guy told me was tailored to him, and wont just work for anyone. And sorry for the sceficity, bad habit I have when asking people questions =P lol. But thanks for the input joe, I stayed simple last time, might just try a few small tweaks and see what happens. And thanks for describing your experience chris, now I know how I should feel when my last depletion workout ends. Last time I felt depleted but still had something left, now this time I'll deplete and make sure I really feel it, but not overdo it and feel sore or anything

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Zero3-350Z


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Hey what's your guys thoughts on taking a NO supplement on before stepping out on stage anyone do that

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mikedeagle


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Zero3-350Z wrote:

Hey what's your guys thoughts on taking a NO supplement on before stepping out on stage anyone do that


You know I was going to ask this question because I am so veiny and I take NO during my workouts and it gives me an incredible pump, so I would be interested in this question being answered also.....I have not done it, but would in a heartbeat if it was a positive thing to do.

 



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Joe


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Zero3-350Z wrote:

Hey what's your guys thoughts on taking a NO supplement on before stepping out on stage anyone do that



 
I have tried both ways and cant really say if it works or not.

But the proper food will give you a great pump and fullness alone. 

 



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Joe Franco

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Zero3-350Z


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Ok thanks Joe. I'm still playing around to find the food that makes me pop on comp day. So maybe I'll take some NO too

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the2ndoak


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glycerol has the desired effect. I've never used it, but I heard it does pretty decently.

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the2ndoak


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Here's a link for something...might want to try it beforehand



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Joe


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the2ndoak wrote:

glycerol has the desired effect. I've never used it, but I heard it does pretty decently.



 That is why I suggest to consume a protein bar about an hour or so before stage.



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Joe Franco

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Zero3-350Z


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Yeah? Pro bar? What bar you suggest? Since everyone and there grandmom makes one lol

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Zero3-350Z


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I've found that a number of pre workout NO supplements have the Glycerol MonoStearate in them. Such as size on by gaspari nutrition, and horse power by Ultimate nutrition. Guess I can give one of them a try

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Joe


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Detour or Oh Yeah bar.  Take your pick.

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Joe Franco

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Zero3-350Z


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Sounds good thanks joe

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