A Bodybuilding Journey - My Peak Week Diet

One of the most important aspects of 'peak week' - i.e. the week (or 10 days or so) before a show - is diet. Searching online will yield many different approaches to this, some indeed quite contradictory to each other. The question arises: which one to choose?

Carbs Deplete Day 4 (T-4). 
You may wish to guess what the face of the finger guy looked like :-)

As scientific-minded as I am to have loved to give you some degree of certainty, the adage 'everyone is different' seems to hold more truth in this situation. This may be disheartening to know especially for beginners, but trial-and-error does seem to be better in this area; not least when factors like personal commitments, degrees of muscularity and variations between different psychological states (a.k.a. will power) are concerned. As my second time doing this, though, I feel it is still a far shot to get this 100% right.

Well, that's what logging and experiences are for, right?

Here is a macronutrients breakdown of my last 10 days before the show (Target Date, T). I'm logging it for my future references as well so the next time I do this, I know where to start from, what was best for me, and - with the end result - where I could have done better. Your approach can (and your best approach will) obviously be different.


Before Peak Week

The general approach, around 6-8 weeks up to the last 10 days, is to lower fat deposits in the body. This is broadly achieved by:

i) reducing carbs intake - carbs make you fat, fat doesn't (directly)!
 - Carbs: oat meal for breakfast and a rice dish for lunch, then as little carbs as possible.
 - Protein intake remained steady (or up a little) for muscle maintenance, 0.7g-1g/bodyweight in lb.
 - Fat intake remained steady but not zero: needed for vital fat-soluble vitamins A, D, E, K. I 'cheat' with 2 tbls. of peanut butter in the evening for this :-)

ii) increasing cardio/HIIT - expend more, consume less.
 - Cycling first thing in the morning for 60 minutes.

iii) keeping weight training - upkeep of muscle stimulation is a given: you're in a bodybuilding show, right?
 - Gym session, normal intensity, 45-60 mins, 5-6/week.
 - Steps machine, 30-45 mins, 4-5/week after gym (when muscle glycogen level is low).


Peak 10-Days

I opted for 'carbs back load' this time round. Many literature points to 'carbs front load' (carbs deplete starting T-14 to 21 days, then carbs up T-7, taper off as needed) for as a safer option; but as I would like to see how lean I could get in the last few weeks, and I was doing cardio right up to the last few days, I continued to reduce carbs in the run-up of peak week.

Day	T-10	T-9	T-8	T-7
Carbs	230	170	320	80
Protein	140	170	110	160
Fat	50	45	60	35
Calories (4C+4P+9F)	1930	1765	2340	1275
Cardio Calorie Expenditure	-950	-600	-800	-400
Weight Training Intensity	80%	80%	70%	70%
H2O	Normal (~4L)	7L	7L	7L
Na	Normal (~2g)	Slightly more	Considerably more	Considerably more
Remarks		Day 1 water increase	Day 2 water increase.	Day 3 water increase. Day 1 carbs deplete.

On T-8, I took one cheat meal of small BBQ pork rice to boost Na and carbs intake. Protein not caught up yet in T-7 but I didn't feel the effects of a deplete yet.

Even though I was actively drinking, I felt my intake of even 7L/d was still not enough - I did not take as many bathroom breaks at the office as last time round; still my body had entered some sort of water flushing mode. I was putting soy sauce in all my egg dishes now - never tasted such salty eggs for a long time!

Day	T-6	T-5	T-4	T-3
Carbs	100	30	30	420
Protein	220	250	250	110
Fat	50	40	70	90
Calories (4C+4P+9F)	1730	1480	1750	2930
Cardio Calorie Expenditure	-520	0 (rain)	0 (rain)	0 (rain)
Weight Training	60%	60%	50%	50% (Last Day)
H2O	6L	7.5L	7L	6-7L
Na	Considerably more	Considerably more	Considerably more	Considerably more
Remarks	Day 2 carbs deplete, Day 4 water increase	Day 3 carbs deplete, Day 5 water increase	Day 4 carbs deplete, Day 6 water increase	Day 1 carbs refeed

Protein in carbs deplete should be up to compensate loss of calories in those days - sadly that means even more chicken breasts, broccoli and eggs. By the end of T-4 I was so hungry to the state where I lost appetite and stopped actively getting food. I went to the gym for workout and posing practice in a rather mechanical way (that is, to get these done and get back home). It definitely was not an optimal state of mind.

I am starting carbs re-feed T-3 because many friends noticed I was getting a little flat, although weight-wise I was only 1.8kg lighter. As for the start of carbs re-feed, a low GI carbs source is much preferred to prevent insulin spike - so it will be rice, potatoes, sweet potatoes (vetoed due to excessive gas output), oats and pasta! (just rice and potatoes would give me quite enough carbs; variety is not the deal here!)

The stormy weather has set back in - and just in good time for me to taper off cardio in the final run-up (as planned anyway).

Day	T-2	T-1	T
Carbs	90 (readjusted from splurge on T-3)	280	Two potatoes (100g), One pack of dry apricots (100g), One pack Dextrose tabs (50g), Two short Mars bars (80g)
Protein	160	70	One portion whey protein isolate (25g), BCAA (10g)
Fat	80	60	One pack of spicy crisps
Calories (4C+4P+9F)	1720	1940	?
Cardio Calorie Expenditure	-580	-380	All the muscle-flexing
Weight Training	Light pumps	None	Light pumps before stage
H2O	Normal (4L)	Normal (4L)	1-1.2L
Na	Drastically reduced	Drastically reduced	Zero until 2 hrs before stage.
Remarks	Day 5 carbs deplete	Day 2 carbs refeed

I have set up the table for the planning of final few days - currently planned to reduce water intake on Day 2 carbs re-feed: T-3 & T-2 to allow glycogen replenishment in muscle cells, T-1 to allow carbs to continue pulling subcutaneous water from under the skin, making muscles look fuller. An extra day of carbs re-feed also gives me leeway to adjust according to body condition where needed. Salt will be reduced with water intake starting T-2: the plan being for the next 48-72h from T-3 I should (hopefully) still be in good water flushing mode.

From various literature the total amount of carbs in the carbs up should be around 35-40g/lean mass (kg), so that gives me 1680-1920g over the period! To err on the safe side I will aim at just 400-500g/day from T-3 - hopefully by T, my body will be optimally filled up!

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Keeping the spirit up on Day T-3.

Edit (T-3): Re-feed yesterday was a splurge! I downed so many bowls of rice that I actually bloated my stomach. Total calories close to 3000kcal! Not good... Back to carbs deplete on T-2, starting the day also with a moderate walk of 120 minutes around town. It's a beautiful day out there! Also will add an additional pump at the gym today when I go practice my moves - luckily I didn't leave the carbs re-feed until the very last minute.

Edit (T-2): Condition was quite satisfactory today - when doing posing practice muscle definition was on par, separation was good, even some veins popped out from the quads now! I did not exactly deplete carbs today, having been too hungry to resist some very nice crackers after pumping and posing... Oh, the temptations! Still I didn't think 60g of carbs is going to kill my physique, though it seems like I will probably not benefit from a large carbs re-feed.

The planned carbs re-feed on T-1 evening will continue, although it will be scaled down somewhat - maybe just another 400-500g of carbs will probably be enough for me to stay in this condition. This will be done, starting at noon every three hours (4pm, 7pm, before bed), with 100g of rice (1 small bowl) and 20g maltodextrin, plus bits of chicken breasts for my protein intake. Four of these give 480g - nice and neat if I don't cheat!

Edit (T-1): Moderate carbs load - chowed down just under 300g, mostly boiled potatoes, rice and maltodextrin. Protein was relatively reduced as to keep total calories similar to yesterday. Raising on the morning of T, it seems I have kept my condition - no bloating, muscle separation is clear, veins popping nicely on arms. This is good - and hopefully it will last for today!

Edit (T): It's showtime! This is the list of what I had:
Breakfast: One potato (~70g) with some pepper.
Meal 2 (11am, waiting to get in): Whey protein isolate 25g, BCAA 10g, one smaller (30g) potato
During the show: Dextrose tabs, one-by-one. Dried apricots, one-by-one. Two short pieces (total 80g) of Mars bars.
Just before stage: Spicy salty crisps to make sure muscle is filled with fluid.
Water: Sips only.

This worked in the prelim round at around 3pm; in the evening about an hour before my evening round, my abs and fingers cramped. My God, that was nerve-racking! No matter how much I stretched the cramp continued - the inadequacy of water intake was taking its toll on me... Risking a loss of muscle definition I had to drink up and ate a packet of hot crisps aiming to re-balance mineral contents. Luckily it did subside afterwards - had it continued when I went upstage it would have been disastrous!

The results? Thankfully, not too bad:

Say 'Cheers'!

Post-event (T+0.5): Now that it's over, everyone says it's pig-out time. Not so - the diet didn't quite finish there, as I painfully found out.

After I got home, I was so relieved it was over that I downed chocolate bits, peanut butter, drank two bottles of sugared apple cider and went to sleep. On bed, the cramp that set in before I went on stage continued. Oh dear -  I must still have this mineral imbalance. I remembered my friend Eddy drinking Pocari offstage and thought, um, that's something missing for me! What would you do when you're cramped 4am? I need salt, and there wasn't any around (nor were I in the condition to just pop downstairs to get them). So I looked into the fridge and found...... Kimchi! I must have downed it like a dying person taking an elixir potion... And mercifully, it worked! The all powerful Korean staple, at the end, saved my day (or I should say... morning)!  I was so worried it would come back I didn't get any sleep anyway. But not a problem, it's an off-day for me next.

So the take-home message? Remember to a) drink up slowly (so that ion concentrations would not dilute suddenly), b) not take too much sugar at once and c) to replenish salt and minerals (e.g. Pocari) after a show!

A Bodybuilding Journey - Competition Mentality

Here is a good article on bodybuilding competition mentality. 


How Do You Prepare For A Bodybuilding Competition?
by bigcalves

Let's face it, bodybuilding is one of the hardest sports. It takes a special mindset, discipline, patience, and consistency. Bodybuilders are a special breed. We have goals and we are determined to reach, no matter what. Called 'perfectionists' or 'vain', bodybuilders are what we are. To some people eating 8-10 meals might be vain and self-centered; but to me, spending all your money on paper with ink pictures on it is a boring, self-centered lifestyle. By bodybuilding, we increase our longevity, make ourselves healthier and more aware of our bodies.

Bodybuilders are the only athletes on the planet training for looks and that's what sets us apart from every other person on earth. Talk about unique. Along with bodybuilding, sacrifices come along. Sparing time to workout, to eat each planned meal, and resting will take away most of your day. It's not a hobby, but a lifestyle that we choose.

Posing Practice - anywhere, anytime - is absolutely crucial.

So you've spent years, even decades on building your body. You've imagined how it would look from the day you started lifting, and every day since then until now, you will also imagine yourself getting bigger and more improved. Now it's time to show off all your hard work. By competing in a contest you will see what you're made out of. Sure, tons of people underestimate bodybuilders and say that all they do is take drugs, tan and then go on stage. That's the jealousy talking, you and they know it.

Now back to the contest. Competing will give you a sense of pride and maturity/wisdom that you never had. Bodybuilding is not all about the body, but the mind also. You need to be strong and conditioned in your mind to withstand challenges. Being in a contest will bring a lot of them out, so you better be ready.

Temptation of quitting your diet and workout are only a small part. You will start to say in your mind:

"Am I crazy?"

"What am I doing this for?"

  

Even when you overcome and actually get ready for the contest, competition day will also be challenging. You will ask yourself if you look good, then you will compare yourself to others. Even when that passes, stage fright and nervousness set in.

As you can tell a bodybuilding contest is very challenging and comes with a lot of down sides. But I believe there are more positives than negatives. Competing will give you a sense of pride and strength, not only physically but emotionally and mentally also. You will feel way better. There is no feeling on earth to describe how you feel after a contest. It feels great. Just stepping on stage and seeing thousands (OK maybe less than that sometimes) of people looking at you. You get an incredible 'pump' that is very hard to describe.

As you can tell it's not about the trophy. Winning the trophy is just the topping of the cake, like getting your last rep in on a hard arm workout. But even if you don't win, that's okay, and you will get a lot out of the experience. You will have fun showing your body off, and at the end you will win. Even if you don't come in first, you will gain a lot of motivation for building yourself and, as bodybuilder, motivation is needed.


Prepare For The Challenge

Like I said, competing will give you a lot of benefits. First of all it will be loads of fun; it's not torture. If you don't have anything to lose, there are tons of things to gain.

The feeling of changing your body and being in control is unbelievable. Millions of people each day try to take control of their lives and fail. But you will be able to set a goal, make a plan, achieve it and be in control for the whole 10 or 14 weeks that you are preparing.

It will be exciting and challenging at the same time. Trust me, nobody ever competed has regretted it. There are some that will never do it again, but they do not regret competing in the first place.

The adrenaline rush when competing is amazing. It feels like pumping out the last rep on a set of heavy squats. Your stomach is full with overgrown butterflies and you are trying to stay in control. And all you are doing is standing on stage and posing.

Bodybuilding is an art form. By competing you are showing off your body and telling the world that you have worked hard and that you cherish every sweat, tear and blood drop that comes out of you. It says that you are disciplined. And that you live a life worth living - you are not just a slacker waiting for the days to go by until you die. You have a desire for life, you have challenges, and you will let nothing stand in front of your goals.

Bodybuilding is a form of expression and by competing you are taking it to a next step. You are going public. You will gain tons of discipline and wisdom out of competing. You will be able to see how hard bodybuilders actually work. Your self esteem will be high, you will feel good about yourself and what you accomplished, and at the end that's all that counts.

There is a saying that goes: 'Winning isn't everything', and it is right. When you compete in a bodybuilding show, it's not about winning, but about gaining important values through your experience.

But hey, I wouldn't mind getting a first place trophy!




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Slightly edited and emphasised. 
Originally taken from https://www.bodybuilding.com/fun/topicoftheweek42.htm

A Bodybuilding Journey - 2nd Competition, 8 Days Out

Here I am, restarting this blog after a two-year break. It's uniquely curious that I shall feel the urge to write on the same topic - perhaps at times like this my mood necessitates certain thoughts being spilt out in a textual manner? But having been so busy throughout the past few weeks, I am only able to blog about my thoughts at this last stage of preparation.

Why another bodybuilding competition, you may ask? Maybe it's to prove that I still 'have it'. Maybe it's to prime myself for another photo session before I can no longer do so. Maybe it's to answer the call from my friend Eddy who has this jealously amazing body figure all year and who will also step onstage in physique competition this time round. In any case, in only 8 days time I shall once again step onto a stage, and start flexing.

If you know me in person, you will probably agree that this seems so out of character for me, for I am never one of the showy types - I will blush when I flex in front of a crowd. Strangely I did not seem to mind when I was asked to pose 2 weeks out on a beach:

Spot the odd one out!

I still vividly remember that moment two years ago when I was on stage. The lights were so blindly bright you can see no-one offstage - all one could see were spotlights where one posed in front of. There was indeed nothing to fret about.

Yet, I will be kidding you if I say I don't get butterflies right now.

So much have happened in the run-up to this competition that I shall not know where to start - I will perhaps blog about these another day after the big thing when I make some sort of reflection. On the other hand, it seems equally impossible for me to tell what it will be like on the day itself: so many things can go wrong; the diet, the workout, the cardio, the compulsory poses, the one-minute free-pose, the free-pose music, the angles, the arrangements, the logistics... so on and so forth.  The way to calm these down is: prepare, prepare, prepare... there is no way but committing full-time preparing for this hors d'oeuvre. But that means I'm also constantly on the alert for the things that I fear may have been forgotten - maybe a meal here, maybe another ticket there, maybe other things.

Man, it's getting difficult to get hold of everything. I wonder how some friends can pull a show like this every few months.

Tomorrow I shall start my carbs depletion (meaning less than 200g of carbs in a day, about 1 bowl of rice). Hopefully I can keep my sanity in check.

As someone not renowned for speaking too much, if you do see me now and then, maybe deep in thought, or panting and out of breath from a gym workout routine, just say, 'Good luck, Ant!'. I appreciate your support very much. :-)

PS: Should you be interested in watching me in this show, here are the details:
Date: 27 Sept 2017 (Weds)
Time: 1-4pm (1st Rounds), 6-11pm (Finals)
Venue: Rotunda Hall 2, Kowloon Bay International Trade & Exhibition Centre
(https://goo.gl/maps/hv4kFHMNtyR2)
Tickets: VIP $350, Standard $260
To buy tickets, email admin@hkbpsf.org or call 2345 6286 for details.
Website: https://www.facebook.com/hkbpsf/