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2 weeks til pics, suggestions?

fitinboise Posts: 73 Joined: 2004/03/17	2004/03/27, 10:33 PM I have 2 weeks left til my pics for a 12 week program. Does anyone have any suggestions above the standard program diet? IE-more cardio, water, lifting, tanning etc? Thanx in advance! :)
asimmer Posts: 8,201 Joined: 2003/01/07	2004/03/29, 08:46 AM Get some ProTan or Dream Tan, the tanner you are the more cut you will look. Cut out your sodium and incraese your water intake. Add some extra potassium. Decarb for a week, down to no carbs and start carb loading three days before the shoot with a mix of simple and complex carbs. Sweet potatoes and raisings work well. switch to total body circuits until three days before the shoot, then rest until the day of the shoot and do a light workout, not much legs, though, to pump up your muscles. BBfit and Jdelts can critique and refine this info.... -------------- If you fall down seven times, get up eight.
fitinboise Posts: 73 Joined: 2004/03/17	2004/03/29, 10:57 AM THanx asimmer! One last question, when you say no carbs, does that mean just protein? Or protein with fibrous greens etc. Thanx again! =)
asimmer Posts: 8,201 Joined: 2003/01/07	2004/03/29, 11:33 AM on no carb days, less than 25-30 mg and all from veggies. -------------- If you fall down seven times, get up eight.
asimmer Posts: 8,201 Joined: 2003/01/07	2004/04/12, 08:43 AM Hey - when are/were your photos and how did they turn out? -------------- If you fall down seven times, get up eight.
Hellscream Posts: 272 Joined: 2004/02/25	2004/04/12, 09:38 AM ermmm did i just read that correctly? less than 25-30mg? Wont u emm die from that? mg = miligram right, less than 1 gram and even protein shakes contains 1.5g of carbs at least I think.
asimmer Posts: 8,201 Joined: 2003/01/07	2004/04/12, 01:59 PM OOPs, I meant grams. Lay off, i am tired:angry: -------------- If you fall down seven times, get up eight.
Hellscream Posts: 272 Joined: 2004/02/25	2004/04/12, 04:15 PM lol, sowwy :) That'll still be very little, u must feel like crap during those days lol.
asimmer Posts: 8,201 Joined: 2003/01/07	2004/04/12, 05:17 PM It does make you a little cranky.:angry: -------------- If you fall down seven times, get up eight.
benching Posts: 125 Joined: 2004/03/14	2004/04/13, 04:22 PM dont know if this works but someone told me preperation H helps. it supose to shrink the skin or someting and your muscles show more. if u try it tell me if it works
fitinboise Posts: 73 Joined: 2004/03/17	2004/04/15, 11:25 AM "Hey - when are/were your photos and how did they turn out?" I actually have a link in my profile to see my pictures. I uploaded my final pic here but it hasn't come up yet. Also, thanx for your tips Asimmer earlier. I used them and I think I got pretty good results! :)
asimmer Posts: 8,201 Joined: 2003/01/07	2004/04/15, 12:15 PM Your pictures look great! Your shoulders and legs really changed a lot (stomach disappeared, too!). Copngratulations and keep it up - you rock! -------------- If you fall down seven times, get up eight.
hecdarec Posts: 2,457 Joined: 2003/12/16	2004/04/15, 01:02 PM Good for you man! That is awesome. I am happy for you. -------------- My gym dues are not paid with money.
XxgolemxX Posts: 52 Joined: 2004/04/07	2004/04/17, 03:34 AM hey fitinboise, how much cardio,what type and how long do you do it? congrats on your results, im looking for something similiar
jcannuck Posts: 210 Joined: 2004/01/31	2004/04/17, 07:41 AM Awesome change! It's addictive isin't it? I'm just finishing up (4 weeks to go), my second challenge. Fair warning, it is MUCH harder to put on lean mass than to loose the bad stuff. Keep going, you're doing an awesome job! Good luck!
fitinboise Posts: 73 Joined: 2004/03/17	2004/04/17, 11:16 AM Thanx again everyone for the kind words! =) xxgolemxx, I posted this somewhere else but I will copy it here again. It pretty much goes over what I did, In a nutshell: This is what I did: 6 meals a day, protein and carb portions. 1 gallon of water a day. I carb cycle every three days. On low carb days, 1st 3 meals of the day, I have protein with a starchy carb source, the last 3 meals of the day, protein with fibrous carbs. On carb loading days, I have 5 starchy carbs with my protein, to replenish the glycogen levels in the muscles so the body doesn't go into starvation mode. For Breakfast, Oatmeal with 4-6 egg whites and 1 whole egg. Last meal of the day I would always have 1/2 cup cottage cheese mixed with 4 oz. of yoplait yogurt for flavor. Cottage Cheese is a slow releasing protein, so perfect for just before bedtime. I also have 1 tbsp of Udo's Choice on my low carb days, in the afternoon, for my essential fats (Omega 3 and 6). Also, I would only have a protein shake when I couldn't or didn't have time to make real food. Don't let trainers etc. fool you into believing you HAVE to take supplements. I took creatine, Whey Protein (when in a time crunch) and a multivitamin. I didn't take any fat burners etc. Although, it is beneficial to down a whey protein drink just after a workout. I lift on mon, wed, fri. Cardio on tue., thur, sat. I do the 6:00 am spin class at golds on tues, thur before eating. I have a free day (1 to 2 meals) every sunday...this is key I think. We go grab a pizza every sunday since the beginning. =) Bleh...sorry for the novel, I got carried away. =) Good Luck! -Tom
XxgolemxX Posts: 52 Joined: 2004/04/07	2004/04/19, 02:16 AM thanks for the help i just finished week 1, i know i will see results if i can get the diet down, it is really tough at first. this really isnt the right post but how exactly does the carb cycle work, i have heard the term used here and their but i am not 100 percent sure on how to do it. thanks fit, lookin good!:big_smile:
asimmer Posts: 8,201 Joined: 2003/01/07	2004/04/19, 08:37 AM xxgolemxx - Look at my diet, I am doing a carb cycle. I know I don't enter my P?C?F but in the beginning i put down my amounts I aim for each day. A carb cycle works like this - You pick your caloric intake that you will use and you get the same amount of calories each day, but your P/C/F ratios changes each day. you have a really high carb day - mine is Sunday. On the high carb day you will eat 1g/Pro/lb/lean mass, about 15% fat and the rest will be carbs, mostly complex, but you can fit in some fruits. High carbs days your carbs come from rice, sweet poatatos, beans, oats and in the morning, some fruit. usually you don't work out on your high carb day. Then each day you lower your carbs and raise your protein and fat. I go down to Thursday/friday/Saturday being less than 30g of carbs, men could get away with less than 50g. If you want a more detailed explanation, send me a mesage and I will give you more info. You should give your current eating plan a chance to work before you switch to another type of plan, though. many people get a lot of results just by switching to a 40/30/30 or 40/40/20 P/C/F ratio and getting the processed foods out of their diet. -------------- If you fall down seven times, get up eight.
asimmer Posts: 8,201 Joined: 2003/01/07	2004/05/27, 12:45 PM bump for clandress
thebiggerme Posts: 1 Joined: 2004/06/30	2004/06/30, 02:14 AM hey. i a fresher in here and i really appreciate some help. see i've got this competiton coming up and elimination is in two week. i need to get my upper body looking...you know...nicer! any suggestions pleez???
asimmer Posts: 8,201 Joined: 2003/01/07	2004/06/30, 09:57 AM follow the above advice. Two weeks is a short time. -------------- \"Inscribe this on the charm that dangles from your navel, girls. Guys, tattoo this on your biceps: Building muscle and might builds strong minds and character. Respect and humility come from lifting weights and feeding yourself with care. And from these distinguished qualities a great nation of people is built, by God. (Of course the God part is your choice, friend.)\" Dave Draper
bella83 Posts: 14 Joined: 2004/05/15	2004/08/11, 01:51 PM ============ Decarb for a week, down to no carbs and start carb loading three days before the shoot with a mix of simple and complex carbs. ============= i understand the whole cutting out carbs, but why would u want to, "start carb loading" ??? wouldn't your best bet be to focus on protein & water & a day or 2 before the shoot, not to drink any water so ur muscles look more defined. u don't want any water weight
princesslodgey Posts: 1,748 Joined: 2004/02/21	2004/08/12, 06:47 AM presumably, and I'm working from first principles, rather than experience, the carb loading maximises muscle glycogen and water and makes the muscles look more pumped? - the increased water weight is IN your muscles and makes them look bigger? -------------- I\'m completely out of my depth here
Meganbeth81590 Posts: 4 Joined: 2006/08/16	2006/08/16, 01:05 PM Is there any way I can lose 20 lbs. in 2 weeks?
Meganbeth81590 Posts: 4 Joined: 2006/08/16	2006/08/16, 01:05 PM Message deleted by moderator due to unsuitable content for this board.
Meganbeth81590 Posts: 4 Joined: 2006/08/16	2006/08/16, 01:05 PM Message deleted by moderator due to unsuitable content for this board.
asimmer Posts: 8,201 Joined: 2003/01/07	2006/08/16, 01:20 PM no