Quote (TheOak @ Jun 15 2011 03:38pm)
Hey Raynor,
I Have 3.5wks till my next/final comp of the year. I really want to be the leanest on stage. And willing to put in the work/effort to do so. Problem being idk wat to do different. I am not as lean as I wanted and Idk why im having trouble getting lower as I believe im still ~7-8%.... I want ~3%!!!!!!!
Note:
- I rather not do keto, mainly because the glycogen/water weight + having to carb up for the show.
- I might have crashed my metabolism. I kept slashing calories away trying to get leaner.
- Can I do too much cardio? I was doing 1hr of cardio 3times a week (6mile run) and then 20min HIIT 3x a week.
- I'm 5'9.5 & weighed in for my last comp @ 159.9 .... Currently 165lbs but holding that post comp water weight.
- Should I slowly start adding cals to reverse my metab?
- Right now I amped my protein up, moderate carbs, and LOW fat (Only from by product/fish oil supp) But on my non workout days I lower my carbs and up my fats
As always, any info will be great.
Thanks again.
hey there.
well no matter what, pre-contest carbs need to be tapered out. Theres really no other way to go about this. However, that doesn't mean you have to continue keto. You can instead use a low-carb approach, and use calorie modifications to reach your goals. Just remember, the week of the contest you would be carb depleting instead of carb loading. You would then begin a carb load around 24-36 hours pre-contest for the muscle thickness/fullness but also maintaining maximum leanness and that dry look.
Now to address each point...
1. keto we already addressed above
2. You can indeed slow your metabolism with caloric depletion. Best bet is to increase total calories and also increase exercise levels to combat any potential fat loss.
3. The amount of cardio you were doing was not "too much". Most pro BB'ers tend to do 1-1.5 hrs of cardio per day, 6 days a week pre-contest.
4. Your current weight is definitely water weight - no worries there...just remember the pre-contest dehydration preparation.
5. Yes, slowly begin adding cals and also keeping exercise level high. You can increase cals up to 1,000 cals per day from your current. Try 300-350 / day for 3 days. Keep at eye on the mirror, the calipers, and the scale.
6. On the workout days having low fat is ill advised. Keep the proteins at no less than 50-60g per day no matter what.
Let me know if you need anything else brother