Follow Along G's Run to the NA's

[wutlisstrice]

Re: Follow Along G's Run to the NA's

Definitely man a few other Fg members planning on being there so it should be intresting

[guns01]

Re: Follow Along G's Run to the NA's

i will be there my wife is competing and 2 of my boys,

i have a figure girl prepping for it. we may have to get together if i make the trip with her. kids and school will dictate that trip for me. i would make a run at it myself but gotclen would probably shoot or choke me if i even contemplated doing any more shows this year. not to mention my wife would probably kick me out also

[wutlisstrice]

Re: Follow Along G's Run to the NA's

i will be there my wife is competing and 2 of my boys,

[guns01]

Re: Follow Along G's Run to the NA's

Guns are you going to the nationals in Nov?

i may be as a coach not competing. i am qualified but wont be making it this year.

[wutlisstrice]

Re: Follow Along G's Run to the NA's

Guns are you going to the nationals in Nov?

[guns01]

Re: Follow Along G's Run to the NA's

todays training:

10 min step mill warmup (squeezing glute/hams)
rumble roller work
leg extensions warm up 45x60 60x60 75x60 (these are done 20 top half 20 bottom half and 20 full range for a total of 60 reps non stop)
front squats 135x20 185x15 225x15 275x12 (testing the waters on these cause i havent done them in a long time)
one leg leg press 90x20 180x15 270x15 360x15
wide leg toes out leg press ss 450x20ss 540x20ss 630x20ss 720x20ss
squats 135x20 225x15 275x12 315x12
leg extensions 120x15 135x15 150x12 (5 sec hold in the contraction)
lying leg curls 40x30 50x25 60x20 70x20 80x20 90x20 (done with a 3sec pause in the contraction and a slight pause in the hole)

daily menu:
meal 1
100g whey shake
150g baby food oats
meal 2
16oz steak
2 tbl spn coconut oil
meal 3 (post workout)
100g whey shake
150g babyfood oats
meal 4
16oz steak
2 tbl spns coconut oil
meal 5
16oz chicken
green veges
meal 6
16oz turkey or chicken
green veges.

the last 3 meals if they change i will edit but that is what the game plan looks like right now

[guns01]

Re: Follow Along G's Run to the NA's

ok fellas game on for 2013-2014. wanted to hit masters this year but i just didnt have any full left in the tanks to make it another 6wks of dieting. gotclen advised me that it was in my best interest to hang it up for the year so i did. so this is the precursor to the run to the 2014 masters nationals. no excuses this year this is the goal for the peak show. now with that said we arent focusing on just adding on tons and slabs of beef to my frame like in the past. we are going to focus more on adding some quality pounds and etching in more fine detail. normal we dont shoot for a goal stage weight but gc landed me on stage at 238 for the last one and a little too dry still so with that said we are going to shoot for 238-244 respcectively. that's pure guess and i dont chase numbers but that;s the goal. starting weight as of today is a dry 262 this am.

[guns01]

Re: Follow Along G's Run to the NA's

quad day:

15 min step mill hard contraction on the glute and hams to fatigue them out
rumble roller work
leg extensions 30x60 60x60 75x60 120x20 150x20 165x20 ds 165x10ds 135x10ds 105x10ds 90x10ds 75x10ds 60x10ds 45x10ds 30x10 ( the pump was stupid after these trust me)
squats 135x20 225x20 275x20 315x15
leg press 200x50 400x30 600x20 690x20
static holds 1min/4

that was it for the day. slowly adding my meals back in starting today so todays macro breakdown looked like this:
protein 450
carbs 350
fats 120 (coconut oil and beef)
exact meals will follow as i go 100% full bore next wk

[whitetail]

Thanks people. I will give both methods a try and see what I like.

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[guns01]

Re: Follow Along G's Run to the NA's

Man so many ways to skin a cat in this sport. I would never run a dry out phase like that but if it works for you congrats as I know many people it does. I use a completely different theory and logic on drying out and it has worked for me and all my friends that use it very well. I can't take credit for the protocol as I didn't come up with it all I know is it works and you don't have to suffer near as much.

man o man that protocol worked like magic for me all the way up till about 2 years ago. now it doesnt work worth nothing. i get to dry and flatten out bad. now gotclen and i are working around trying to iron out my water manipulation down to a t. last show that i was happy with i had a gal of water on friday and still came in too dry. 2 years or so ago if i would have done that i would have been smooth as a baby. then again we changed around some supplements i have used for years and other things as well. but like you said a million different ways and what i laid out above works damn good for my younger guys and gals. never had the op to work with people my age other than myself and gc has been at the helm with that one. so i am still learning

[GotClen]

Re: Follow Along G's Run to the NA's

This is a great protocal. This is close to what we were doing. We just didn't do any loading of sodium. Didn't really add it so didn't really pull much sodium. I have know many dudes that keep 5000 to 8000 of sodium in till Friday am. The body wants to keep flushing all that sodium that is no longer being added. I never had the balls to be a big sodium guy. I just add one or two pickles a day for a few week.

Thanks for sharing.
GC

This is the basis to the protocol that I use. Water should be ran high always for good general health 2 gallons plus. Starting 3-4 days out ramp water up to 3 gallon till the night before show. Sodium should also be tan high when carbs are low to help with muscle volume fullness and firing. I like to carbs load 2-4 day out from show depending on how depleted person is and how many carbs are needed. Day before show pull all sodium and keep water high with no carbs only lean meats and veggies. Then once water has been turned off for a good few hours start to reintroduce dry carb source to help
Leach water. This is a protocol that future freak on promuscle put up over there so hopefully I'm not stepping on any toes as I didn't give out any more info than he did in his thread. This protocol works very well. My friend dropped 8lb over night to make weight and came in very dry.

[jamescb77]

This is the basis to the protocol that I use. Water should be ran high always for good general health 2 gallons plus. Starting 3-4 days out ramp water up to 3 gallon till the night before show. Sodium should also be tan high when carbs are low to help with muscle volume fullness and firing. I like to carbs load 2-4 day out from show depending on how depleted person is and how many carbs are needed. Day before show pull all sodium and keep water high with no carbs only lean meats and veggies. Then once water has been turned off for a good few hours start to reintroduce dry carb source to help
Leach water. This is a protocol that future freak on promuscle put up over there so hopefully I'm not stepping on any toes as I didn't give out any more info than he did in his thread. This protocol works very well. My friend dropped 8lb over night to make weight and came in very dry.

[GotClen]

Re: Follow Along G's Run to the NA's

So James, Why dont you share that protcal here? We all love to learn new ways to get that best look.

Man so many ways to skin a cat in this sport. I would never run a dry out phase like that but if it works for you congrats as I know many people it does. I use a completely different theory and logic on drying out and it has worked for me and all my friends that use it very well. I can't take credit for the protocol as I didn't come up with it all I know is it works and you don't have to suffer near as much.

[jamescb77]

Man so many ways to skin a cat in this sport. I would never run a dry out phase like that but if it works for you congrats as I know many people it does. I use a completely different theory and logic on drying out and it has worked for me and all my friends that use it very well. I can't take credit for the protocol as I didn't come up with it all I know is it works and you don't have to suffer near as much.

[whitetail]

i dont know what your normal water intake looks like but with this template you just double your normal intake and go from there on the deplete

day 1 and 2
4gals of water before bed
day 3 and 4
2 gals of water before bed
day 5 and 6
1 gal of water before 8pm
day 7 and 8
1/2 gal of water before 8pm
day 9
1/4 of water before 6pm
day 10 day prior to showtime or whatever
16oz of water or 4oz with first 4 meals then no more fluid after that.

what i like to do to get the water pulling out is to add in 8-10g of vit c spread through the day to help the water coming out and if you havent dried out completely which you should be you can add in a diurex or otc water pill firday night and first thing saturday morning. when i learned this technique what i was doing was just drinking whatever until thursday and then cutting off all fluid at noon thursday until after prejudging. this was making me come up short and a top comp guy took me in and showed me this approach. the theory behind this method is overload the body into thinking it has a huge abundance of fluid and keep pushing it as you take it away. then the body continues to freak out and flushes all excess fluid out for the duration. it works very very well

as for carb depletion and loading their are a few different methods out there that you can use but my last one looked like this:

deplete out for 4-5 days no carbs at all
load tues 600g 1/3 sweet potato 1/3 white rice 1/3 cream of rice
weds 600g same as above
thurs 300g same as above
friday 100g same as above
this was for show day on saturday and i came in at 238 and a little to dry. still ironing out the water because the over load and deplete that worked for years isnt working for me anymore. gotclen has been tweaking my last 2wks for me this year and we will continue to do so up to the season next year as well

Thanks a lot bro. My high would be 2 gallons. I will scale it down from there.

So

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