final week routine?

[john_phillips]

I'm not sure where exactly this fits as it has training, anabolics and nutrition in it....

Hey folks -
Does anybody out there with extensive bodybuilding show prep have a "perfect" last week or two? I read somewhere that Chad Nichols had an awesome prep routine that got his athletes in fantastic condition for the Olympia.
I have little things I do, but I was curious to see what other's final week looks like (carbs, protein, sodium, diuretics (if applicable), "supplements, etc).
Thoughts?
JaPe

 

[hardcore210]

Bump! I, too would like to see some posts on the topic. I'm 10 days out from a show, so it would be interesting to see how the other competitors do things.

 

[john_phillips]

Bump! I, too would like to see some posts on the topic. I'm 10 days out from a show, so it would be interesting to see how the other competitors do things.

I'm thinking about one mid summer time or so...anybody out there willing to share?

JaPe

 

[eleven11]

I've got one for ya but it's based on the last 3 wks of a 15 wk program.

If your lowering your carbs gradually over this time wk 1-12.
wk 13 begin counting your sodium intake per day. do this for 14 days.
cardio at this time should be 45min 5 times per wk.
Loading day. one day per wk load up on complex carbs 800 cals over your current intake.
At this time eliminate all oil or fat free dressings, condiments, diet soda etc.
keep everything the same till 1 wk to go.
when your 10 days from your show eliminate the load day.
Final 7 days
Day 7 same
Day 6 cut carbs in half until Day 3.
Day 5 stop training legs
Day 4 keep the same
Day 3 Stop all weight training and aerobics. Decrease sodium intake by half of the daily ave you came up with during the 14 days you were counting.
Also drink only water at this time.
At this time also double the carbs you were eating on day 7. elininate veggies ( estrogen ) and eggs ( sodium ) do not cut sodium intake below 1200-1500mg day.
Day 2 same. do not restrict water intake or you may dehydrate and appear flat and smooth.
Day 1 keep water intake high. Decrease your carbs by 1/2 to tighten up your skin and bring out the cuts and abs.
Showtime keep diet the same as day 1
water intake should not go below half of what you were drinking. drink when thirsty.
time your last meal about 3 hours before showtime.
hope this helps............11

 

[eleven11]

bump for JP in the morning.......11

 

[jagers]

looks good too me, have you been too www.anabolicreview.com they have alot of precontest post some good info do a search
later
jagers

 

[john_phillips]

Thanks 11...I appreciate the input!

 

[eleven11]

I've got one for ya but it's based on the last 3 wks of a 15 wk program.

If your lowering your carbs gradually over this time wk 1-12.
wk 13 begin counting your sodium intake per day. do this for 14 days.
cardio at this time should be 45min 5 times per wk.
Loading day. one day per wk load up on complex carbs 800 cals over your current intake.
At this time eliminate all oil or fat free dressings, condiments, diet soda etc.
keep everything the same till 1 wk to go.
when your 10 days from your show eliminate the load day.
Final 7 days
Day 7 same
Day 6 cut carbs in half until Day 3.
Day 5 stop training legs
Day 4 keep the same
Day 3 Stop all weight training and aerobics. Decrease sodium intake by half of the daily ave you came up with during the 14 days you were counting.
Also drink only water at this time.
At this time also double the carbs you were eating on day 7. elininate veggies ( estrogen ) and eggs ( sodium ) do not cut sodium intake below 1200-1500mg day.
Day 2 same. do not restrict water intake or you may dehydrate and appear flat and smooth.
Day 1 keep water intake high. Decrease your carbs by 1/2 to tighten up your skin and bring out the cuts and abs.
Showtime keep diet the same as day 1
water intake should not go below half of what you were drinking. drink when thirsty.
time your last meal about 3 hours before showtime.
hope this helps............11

Bump for Nute.............11

 

[eleven11]

I've got one for ya but it's based on the last 3 wks of a 15 wk program.

If your lowering your carbs gradually over this time wk 1-12.
wk 13 begin counting your sodium intake per day. do this for 14 days.
cardio at this time should be 45min 5 times per wk.
Loading day. one day per wk load up on complex carbs 800 cals over your current intake.
At this time eliminate all oil or fat free dressings, condiments, diet soda etc.
keep everything the same till 1 wk to go.
when your 10 days from your show eliminate the load day.
Final 7 days
Day 7 same
Day 6 cut carbs in half until Day 3.
Day 5 stop training legs
Day 4 keep the same
Day 3 Stop all weight training and aerobics. Decrease sodium intake by half of the daily ave you came up with during the 14 days you were counting.
Also drink only water at this time.
At this time also double the carbs you were eating on day 7. elininate veggies ( estrogen ) and eggs ( sodium ) do not cut sodium intake below 1200-1500mg day.
Day 2 same. do not restrict water intake or you may dehydrate and appear flat and smooth.
Day 1 keep water intake high. Decrease your carbs by 1/2 to tighten up your skin and bring out the cuts and abs.
Showtime keep diet the same as day 1
water intake should not go below half of what you were drinking. drink when thirsty.
time your last meal about 3 hours before showtime.
hope this helps............11

............11

 

[symmetry101]

ah ha,,,so the man is at it again huh..... fyi, you might wanna lay off the franks red hot this time buddy!! j/k....you know who you need to get in touch with if you wanna whoop some ass. You've got a little redemption to take care of too.

 

[john_phillips]

ah ha,,,so the man is at it again huh..... fyi, you might wanna lay off the franks red hot this time buddy!! j/k....you know who you need to get in touch with if you wanna whoop some ass. You've got a little redemption to take care of too.

What's up dawg!?
Yeah...back at it again. The whole, "I'll never do one of these dam things again" lasted about...what, two days maybe? You know how I am.

So you gonna join in the fun? This time I think the promotor will allow the fun stuff, not just for the overall.


JaPe

 

[symmetry101]

Nah...I'm out. Doc says I gotta limit my wins to no more than 3 in state. Yea! Besides, I got that job so on with that. You better whoop some ass this time around, and definitely do better than your most recent show (what the heck was that all about??). UR to good for that show. Anywho, I hear an ol friend is doing this one as well, do me a favor and take first this time alright!

 

[symmetry101]

I've got one for ya but it's based on the last 3 wks of a 15 wk program.

If your lowering your carbs gradually over this time wk 1-12.
wk 13 begin counting your sodium intake per day. do this for 14 days.
cardio at this time should be 45min 5 times per wk.
Loading day. one day per wk load up on complex carbs 800 cals over your current intake.
At this time eliminate all oil or fat free dressings, condiments, diet soda etc.
keep everything the same till 1 wk to go.
when your 10 days from your show eliminate the load day.
Final 7 days
Day 7 same
Day 6 cut carbs in half until Day 3.
Day 5 stop training legs
Day 4 keep the same
Day 3 Stop all weight training and aerobics. Decrease sodium intake by half of the daily ave you came up with during the 14 days you were counting.
Also drink only water at this time.
At this time also double the carbs you were eating on day 7. elininate veggies ( estrogen ) and eggs ( sodium ) do not cut sodium intake below 1200-1500mg day.
Day 2 same. do not restrict water intake or you may dehydrate and appear flat and smooth.
Day 1 keep water intake high. Decrease your carbs by 1/2 to tighten up your skin and bring out the cuts and abs.
Showtime keep diet the same as day 1
water intake should not go below half of what you were drinking. drink when thirsty.
time your last meal about 3 hours before showtime.
hope this helps............11

I would agree with a lot of this, but the only thing I caution against is using blanket prep's. Meaning, figure out what your body needs and go from there. In my opinion and the way I've done things in the past I have never fluxed my carbs untill Sund/Mond/Tues b4 the show on the deplete, then uping them back to normal intake on Wed, and load double on Thursday and Friday (Friday is dependate upon where I am sitting weight wise, as I weigh in right at the top of my class). I also think waiting till 5 days out to do your last leg workout is to close, I always opted for 7. And 45 a day for the last 14 of cardio might be too much, you should be ready 2 weeks out, so the only reason I would up it to that much would be if your not ready and need the extra fat loss.

Also, you should be laying low on the good parts (ie wheels) and hitting the lagging ones right now right. Right!

Anywho, good advice eleven11, I think if he follows yours subjectively it will help.


symm

 

[john_phillips]

Nah...I'm out. Doc says I gotta limit my wins to no more than 3 in state. Yea! Besides, I got that job so on with that. You better whoop some ass this time around, and definitely do better than your most recent show (what the heck was that all about??). UR to good for that show. Anywho, I hear an ol friend is doing this one as well, do me a favor and take first this time alright!

Congrats on the J.O.B.!! I know you were really after that one.

It was a last minute decision (and I mean LAST minute decision) to do that show. I learned my lesson.

An old friend, huh? I'm intruiged...pm or email me on who? Things are progressing well to say the least though.
And if yo'ass ain't entering, I stand a much better chance.

Talk to you soon bro.
JaPe