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CycnuS
04-25-2011, 06:54 PM
Hello,

I followed the HTC-12 training plan since it came out, decided to start training for a competition in January and competed April 9th.
Here are my before and after:
http://i56.photobucket.com/albums/g195/CycnusX/ProfileBefore.png
http://i56.photobucket.com/albums/g195/CycnusX/100_3938.jpg
http://i56.photobucket.com/albums/g195/CycnusX/IMG_3874.jpg

The goal now is to put more muscle on for the next show in October.

Behemoth
04-25-2011, 07:09 PM
Good job, what did you weigh in those pics and what was the time between them?

cphafner
04-25-2011, 07:24 PM
nice job. What kind of diet were you using to prep? Did you do your own diet?

CycnuS
04-26-2011, 05:08 AM
Starting weight was 193 on January 17th
Day of (April 9th) I was 163

Yes, I did my own diet, high protein, low fat and low carbs, week before I cut out sodium and upped my water to 2.5 gallons, then took a diuretic the last 3 days and had no water evening before and day of comp.

jAy_Dub
04-26-2011, 07:05 AM
Starting weight was 193 on January 17th
Day of (April 9th) I was 163

Yes, I did my own diet, high protein, low fat and low carbs, week before I cut out sodium and upped my water to 2.5 gallons, then took a diuretic the last 3 days and had no water evening before and day of comp.

Damn!! :omg:

Great job man. And to think you did this all on your own? Wow, thats freaking awesome!

You look nice and full in those pics, I was advised not to take a diuretic because I would come in flat and depleted. It obviously worked for you.

Behemoth
04-26-2011, 09:22 AM
Starting weight was 193 on January 17th
Day of (April 9th) I was 163

Yes, I did my own diet, high protein, low fat and low carbs, week before I cut out sodium and upped my water to 2.5 gallons, then took a diuretic the last 3 days and had no water evening before and day of comp.

I would love to hear more about your diet if you have specifics. How high was the protein and how low were the carbs and fat? Did you incorporate refeeds? Cardio?

How tall are you?

CycnuS
04-26-2011, 09:51 AM
I would love to hear more about your diet if you have specifics. How high was the protein and how low were the carbs and fat? Did you incorporate refeeds? Cardio?

How tall are you?

5'9"

I am writing up the entire diet now and will post in a bit.

Irish Pilot
04-26-2011, 11:17 AM
Just awesome. Also curious to see your prep diet, as well as any other pics of the process. Congrats and well done!

CycnuS
04-26-2011, 11:26 AM
I would love to hear more about your diet if you have specifics. How high was the protein and how low were the carbs and fat? Did you incorporate refeeds? Cardio?

How tall are you?

Starting In January(12 weeks out):

1) 8 egg whites + 2 whole eggs + 6 oz yam

2) 50 g whey + 1.5 tbs all nat peanut butter

3) 8 oz chicken + 1/2 cup brown rice + lg green salad

4) 50 g whey + 1.5 tbs all nat peanut butter

5) 8 oz chicken + green veggie

6) pre bed. 4 egg whites

In February (8 weeks out) I began cycling in the following every other day:

1) 9 egg whites + salsa

2) 50 g whey in water

3) 8 oz chicken + green salad

4) 50 g whey in water

5 )8 oz chicken + green veggie

Beginning in March (4 weeks out):

Day 1

1) 3 whole eggs + 6 whites + salsa

2) 40 g whey + 1 tablespoon all nat pb

3) 6 oz chicken + lg green salad + 1/3 cup nuts

4) 40 g whey + 1 tablespoon all nat pb

5) 6 oz fish + green veggie


Day 2 +3

1) 8 egg whites + salsa

2) 40 g whey

3) 8 oz chicken + green salad (no dressing)

4) 40 g whey

5) 6 oz fish + green veggie

Then back to day 1

Final week was tough, i'll post it in a bit. I took one cheat meal a week up until 8 weeks out, then nothing but the diet.

Irish Pilot
04-26-2011, 12:29 PM
You werent kidding about low fat low carb lol!

CycnuS
04-26-2011, 12:38 PM
You werent kidding about low fat low carb lol!

I know!

Here is the final week diet - start at the bottom of the post.:

Sat (day of show)

Same food scheme as Friday
Eat @ 6:30 am (+2 diuretics ) then 930 am (+2 diuretics ) then at 10-11 am ate 3 rice cakes with all fruit jelly
Sip'd water all day
Ate a burger (no bun) and fries after pre-judging
Ate Reese's peanut butter cups (1) before each time I pumped up before I went out - next time I am going to use honey.


Friday (day before show)

Diet (carb load day 2 with low salt meats)
1) 6 oz fish or chicken 8 oz potato
2) 6 oz fish or chicken 8 oz potato
3) 6 oz fish or chicken +1 serv asparagus
4) 6oz fish or chicken + 1 serv asparagus
5) 10 oz T Bone steak with unsalted butter 4 oz wine + 1 serv asparagus

Notes
2.5 gal water stopping at 7 pm
No workouts
No cardio

2 diuretics every meal



THURS

(carb load day 1 with low salt meats)
Diet
1) 6oz fish or chicken 8oz potato
2) 6 oz fish or chicken 8 oz potato
3) 6oz fish or chicken 1 serv asparagus
4) 6oz fish or chicken + 1 serv asparagus
5) 6oz chicken + 1 serv asparagus

2.5 gal water….
No workouts
No cardio
1 diuretic every meal


Wed

(Depletion day 3 with low salt meats)
1) 4 oz fish or chicken or 30 g whey
2) 4 oz fish or chicken + lg salad
3) 4 oz fish or chicken or 30 g whey
4) 4 oz fish or chicken + 1 serv asparagus
5) 4oz chicken + 1 serv asparagus
NOTES
45 min upper body circuit (LAST DAY TO WORKOUT)
3 hours cardio
2.5 GAL WATER


TUES
(Depletion day 2 with salty meats)

1) 8egg whites + 1 green pepper
2) 1 can tuna + lg salad
3) 8egg whites or 30 g whey + 1 green pepper
4) 1 can tuna + 1 serv asparagus
5) 6 oz chicken or 30 g whey + 1 serv asparagus
NOTES
45 min upper body circuit
3 hours cardio
2.5 GAL WATER

MON
(Depletion day 1 with salty meats)

1) 8 egg whites + 1 green pepper
2) 1 can tuna + lg salad
3) 8 egg whites + 1 green pepper
4) 1 can tuna + 1 serv asparagus
5) 8 oz chicken + 1 serv asparagus
NOTES
45 min upper body circuit
3 hours cardio
2 GAL WATER

CycnuS
04-26-2011, 12:40 PM
There were two tricks that got me through this:
1) Have all my food pre-made. I would make everything on Sunday night and have it measured in tupperware for the week
2) Have a plan. I planned out this diet prior to starting or making anything and made adjustments accordingly.

Had I not done either one, I do not believe I could have made it.

Behemoth
04-26-2011, 04:21 PM
Do you know what your macros added up to during each phase?

CycnuS
04-27-2011, 02:59 PM
Do you know what your macros added up to during each phase?

Not to sound dumb, but what is a macro?

Behemoth
04-27-2011, 03:03 PM
Not to sound dumb, but what is a macro?

Macro is short for macronutrient. There are four that humans derive energy from.

Protein - which contains 4 calories per gram
Carbohydrates - 4 calories per gram
Fat - 9 calories per gram
Alcohol - 7 calories per gram

Irish Pilot
04-27-2011, 03:37 PM
Not to sound dumb, but what is a macro?

Awesome.

Allen Cress
04-27-2011, 06:24 PM
I know!

Here is the final week diet - start at the bottom of the post.:

Sat (day of show)

Same food scheme as Friday
Eat @ 6:30 am (+2 diuretics ) then 930 am (+2 diuretics ) then at 10-11 am ate 3 rice cakes with all fruit jelly
Sip'd water all day
Ate a burger (no bun) and fries after pre-judging
Ate Reese's peanut butter cups (1) before each time I pumped up before I went out - next time I am going to use honey.


Friday (day before show)

Diet (carb load day 2 with low salt meats)
1) 6 oz fish or chicken 8 oz potato
2) 6 oz fish or chicken 8 oz potato
3) 6 oz fish or chicken +1 serv asparagus
4) 6oz fish or chicken + 1 serv asparagus
5) 10 oz T Bone steak with unsalted butter 4 oz wine + 1 serv asparagus

Notes
2.5 gal water stopping at 7 pm
No workouts
No cardio

2 diuretics every meal



THURS

(carb load day 1 with low salt meats)
Diet
1) 6oz fish or chicken 8oz potato
2) 6 oz fish or chicken 8 oz potato
3) 6oz fish or chicken 1 serv asparagus
4) 6oz fish or chicken + 1 serv asparagus
5) 6oz chicken + 1 serv asparagus

2.5 gal water….
No workouts
No cardio
1 diuretic every meal


Wed

(Depletion day 3 with low salt meats)
1) 4 oz fish or chicken or 30 g whey
2) 4 oz fish or chicken + lg salad
3) 4 oz fish or chicken or 30 g whey
4) 4 oz fish or chicken + 1 serv asparagus
5) 4oz chicken + 1 serv asparagus
NOTES
45 min upper body circuit (LAST DAY TO WORKOUT)
3 hours cardio
2.5 GAL WATER


TUES
(Depletion day 2 with salty meats)

1) 8egg whites + 1 green pepper
2) 1 can tuna + lg salad
3) 8egg whites or 30 g whey + 1 green pepper
4) 1 can tuna + 1 serv asparagus
5) 6 oz chicken or 30 g whey + 1 serv asparagus
NOTES
45 min upper body circuit
3 hours cardio
2.5 GAL WATER

MON
(Depletion day 1 with salty meats)

1) 8 egg whites + 1 green pepper
2) 1 can tuna + lg salad
3) 8 egg whites + 1 green pepper
4) 1 can tuna + 1 serv asparagus
5) 8 oz chicken + 1 serv asparagus
NOTES
45 min upper body circuit
3 hours cardio
2 GAL WATER

First off congrats on your first contest and espeically doing your own prep. Now a few things to touch on. When dieting for a contest the last thing you need to do is depletion days at the end. Your body is already depeleted at this point and doing days with no carbs to think it will cause greater compensation when you load is not true. It can actually backfire and cause you not to load efficiently because you throwing your body out of whack when its already not in homeostasis.

Also for the loading if you are truly depleted then the amount you loaded with needed to be higher (50 carbs, which is basically what you loaded with would not do anything to fill the muscle out.) You also should never choose low sodium anything. Cutting out sodium will cause aldosterone to raise and can cause water retention. Your body always tries to stay in homeostasis so keep sodium high during prep and maybe the last few days cut out some condiments at most.

Last thing is if you load properly eating high sugar foods prior to pumping up will not make the muscles appear any fuller or vascular and if you are properly loaded the only thing you would need to do for pumping up is some push ups and maybe some laterals and curls. too may times I see guys killing theirselves pumping up thinking they look better then get on stage and are out of steam and shaking on stage and breathing heavy. Pumping up is more mental than anything.

Don't take any of what I said as putting you down by any means I am just trying to keep you from making mistakes down the road. This is where coaching is very important.

Great job.

CycnuS
04-29-2011, 08:27 PM
...

Don't take any of what I said as putting you down by any means I am just trying to keep you from making mistakes down the road. This is where coaching is very important.

Great job.

Allen,

Thanks for the advice, this is exactly why I became a member here and what I am looking for. As stated earlier, I am doing a show in October and will take all of this into account when creating my diet.
I've spoken with a number of instructors and other body builders and for the most part, they all agree that the diet I did was a bit intense.