Impossible to gain muscle and get shredded at the same time? Story inside

[tr]

I would like to share my good friend's experience when he was preparing for the competition. He is 27 and have been training since 19-20, so about 7-8 years, began "supersupplementing" after 3 yers of serious lifting (so about 23 I think), always did like most of bodybuilders do - gains a lot of weight in the offseason, then begins precontest diet 14-12 weeks before competition. This year he tried something different - stayed almost clean (did one 8 week cycle and then 6 months off) and began using gear 12 weeks before his competition, pretty lean with good abs definition at 230 i'd say about 10% bf, and 12 weeks later he was 252 on stage shredded as bone 4 % bf...as he think the most important thing was his precontest diet and cardio regime, where he grow and dropped bodyfat at the sama time...what he did is - 3 medium carb (1.5 g/lb) high protein (1.5g/lb) days, following by 3 high carb (3 g/lb) and protein days (1.5 g/lb) so according to his target bodyweight (which was 250) he consumed 350-700g carbs and 370 g protein (the only fats was - 2 tbsp olive oil on both days)...CARDIO: he did 45 min in first thing in the morning and 45 minutes before bad 5 times a week...only 3 weeks before comp he dropped carbs to about 170 g/day (still did one medium carb day a week)...as he told me he will never come back to his old bulking-cutting way, because his new strategy has much more benefits than the old one - he stays healthy most of the time and responds to gear much better at the same time, he saves money (which he would spent on gear and food in the offseason) he saves time (he trains only 3-4 times a week in the offseason), he is never dieting, he looks much fuller on stage, he is leaner in the offseason, and still looks better and bigger (a little bit smaller of his competition version) than 99% males walking around him...he think this is the best way to be and stay healthy at the same time.

 

[DIEZEL666]

What was his offseason cardio and diet regime?

 

[db006]

worthless without pics.

 

[betito]

This has been debated before in the thread about the secrets of the pros and in some threads about Levrone

 

[lucian]

big dave said.....

if you guys remember, this is what dave pulcinela (sorry for the spelling dave.) has said time and time again. stay clean, stay fairly lean, and train hard in offseason. then 12-14 weeks before a show......well you know the drill. look at his q and a posts. lotsa good info there.
god bless
lucian

 

[Muay Thai]

good thread!!!!!!

 

[tr]

What was his offseason cardio and diet regime?

he eats clean, drops carbs and protein to about 1g/lb, but adds healthy fats (nuts,olive-macadamia nuts oil, eats salmon,herring,whole eggs etc) to every meal,except pwo ...something like D.Palumbo recommends when maintaining...he thinks that 1g/lb protein is more than enough when you are off gear and your body will respond much better when you raise protein intake 3 months before comp...no cardio in the offseason,the same reason-saves it to precontest,to boost his metabolism.
trains eod in the offseason, likes experimenting with training routines.the last time we trained together he did something like Dc's training,but instead 3 RP sets did 3 straight sets,after 6-8 weeks of this he would switch to higher volume,but lower intensity training,still eod...only precontest he stayed strict with his routine-1 muscle group per day,trained 5-6 days a week the whole 3 months.

I told him about this board today and he promised to register and post some photos here.

 

[MR. BMJ]

Muscle memory + staying lean year around + "supersupplementing" at the right time = probably what he did.

Genetics help too if you have them

BMJ

 

[BIGKIWI]

I personally like this and it deffinately keeps you healthier.The cardio I do maybe not that intense with cardio in offseason but I still do 5 cardio a week at 40mins per time. I also eat less carbs and higher protein though. I never get fat and whatever muscle I have is good hard muscle. I see guys get put on so much weight in the offseason then get so small when it somes to the shows it is just like a yoyo and they never know where they are muscle wise. He sounds like he is being smart as well as healthy

 

[Ripped]

Traditionally I have always bulked and eaten pretty much whatever i liked including a fair amount of junk food, however i have found that too have been a huge stubling block for my success on stage. I then have had to go from 16% or so BF to sub 5%
I plan to keep as lean as possible now during my next "bulking" cycle and dont want to take my BF above the 8% to 10% mark.
Loads of clean calories!