HighIntensity.net View Mike Mentzer Bodybuilding Topic

Hey guys, it′s been a long time since I have posted. A very long time. However, I have been dropping in every now and then to see the topics covered… Anyways, I just wanted to tell my personal experiences as I prepare for my first Natrual Bodybuilding Show in terms of diet and training.

Height:5′10.5"

Initial weight: 206lbs

Contest Current weight: 180lbs

note:I did not lose any strength even while I lost close to 30 pounds…

As some of you will know already, I posted my routine a while back, a full-body workout, in the routines forum… That was a great program to say the least…

For my contest prep, I felt needed a bit more stimulation, so I followed a 6 day workout, with each body part trained with low volume (2-6 sets) on seperate days (chest one day, Back, Legs, Shoulders, Arms, etc…) HIIT cardio daily. (8-10 weeks)

And, for the last 3 weeks before my show, I am doing a old school Mentzer workout,

Chest, arms, shoulders on day 1

Back, Legs, Calves on day 2.

*I can post details and poundages in a later thread, if any of you are interested…

The main point I wanted to address is the nutrition aspect. I experimented with a high protein, low carb, moderate fat diet for the major part of my preperation. Needless to say, I felt horrible! It wasn′t until I sat down and looked logically at what I was doing and the reasons why. Not only did I know that this kind of dieting is unhealthy, but it may actually be detremental to my conditioning.

Although I am in contest shape, I have switched to the nutrition plan outlined by Dr. Darden, the Food guide and the tons of scientific papers that back up the 60/25/15 diet split…

I feel phenomenal! For my last 2 weeks ever since I switched back to this diet approach, although consuming a modest 1500 calories per day for the remaining 2 weeks, I can actually perform well at work and really push it in the gym. My attitude has improved greatly, as did my sleep… Amazing what different ratios do to you mentally!!! I knew this all along, but I read too much into what other competitors (who endorse protein products) had to say about proper pre-contest nutrition.

Why I wasted my time and money on consuming well over 250 grams per day for 10-12 weeks, blows my mind!!! I did go to University and studied some nutrition for athletes! I guess its easy to get caught up in "if it works for those guys, it should work for me".

Physically, also, since my glycogen stores were depleted for a number of weeks (135-195 grams of carbs daily, and only 80 grams for 3 days) I am looking fuller and much more vascular since the change over to the proper nutrition 60/25/15… Also, I have more energy, because not only are carbs fueling me, but my kidneys don′t have to process and excrete all that excess nitrogen through excessive protein use. And, the flatulence!!!! God I′m glad that over! Stunk up a whole room for hours….

The main thing I am concerned with is retaining water, and that is the major reason I had chosen low carbs, high Pro… But, as any ketogenic diet, the water loss was quick, but so was the glycogen stores and fullness…

I know I am ranting on, but I wish some of you could share the excitement I am feeling and the feelings of accomplishment!!!! I think that competing in this sport is by far the most demanding and challenging thing out there. Bodybuilding is not for the weak-willed!!!!

I will share photos of what High Intensity training can do for a bodybuilder after my competition!!!!

Lastly, one reason why I ceased posting was because of the "that can′t work" mentally some of the users on this site embrace. Heavy Duty does work, but so does most of the HIT protocols! Just find the right one for you, and you′ll excell. Rep ranges, rest, ect… all different. I find that I do best with 4-6 reps on upper body, 8-12 lower body.

If anyone has any questions, please ask, it would be my pleasure…

Thanks,

Dan

Danobolic,

Amen to your analysis about your new diet switch (i.e. 60-25-15) I just did the same thing about a week and a half ago and I haven′t felt this good, been this cut up, while maintaining muscle mass like this before. In actuality, my muscles look denser because of the larger amount of glycogen that is in them. I will NEVER go back to a majority protein diet ever again!

Right now I′m doing anywhere from 1800-2000 calories per day. It feels like I eat about 3000 calories. In other words, I feel like I′m regular without dieting. You say you′re doing 1500 cals, is that enough? Do you cycle your calories day to day or week to week? I′ve just started this, I′m worried about having my body get used to it and not respond.

Take care and good luck

Surge

Hi Surge,

Thanks for the encouragement. I would have to say that I don′t necessarily cycle my calories, I have just gradually reduced them every 2 weeks since I started. 1500 isn′t much, but I have cut out all cardio for these final 2 weeks, to give muslces time to fill up with glycogen. As you may have noticed on yourself, I feel vascular and getting much fuller looking. If I were to do cardio, then I think that would be too much to handle.

Your body should respond to the caloric drop for at least 2-3 weeks. When you stop losing weight or bodyfat, just cut down another 100-200 calories per day, and it′ll start up again. I have lost a consistent 2 pounds per week. Initially, much more due to the low carb/high pro… most of which was water mass… So, I actually expect to gain a couple pounds back with the new ratios….

Thanks,

Dan

Dan,

Are you taking any supplements? (i.e. Creatine and Glutamine) and how do you factor Creatine into your overall calories? Plus what about cheat meals? I′ve heard that even while prepping for a contest, a cheat meal can help trick the body and continue the cutting up process…but then again, it is just pure hearsay.

I′m afraid to go down to less than 1800 cals, because I′m afraid of burning up muscle. My body responds very quickly to any changes in my diet. I have to be careful not to overdue it. I may try it in the near future though.

Take care and goodluck!

Surge

Hey Surge,

It all depends on how much weight you have to lose before the show, and in order to determine how many cals to cut from the start. Also, time being a very important factor. I had to cut a bit to many due to the fact that I started prepping about 10 weeks out, with about 30 pounds to lose… So, I don′t recommend that road to anyone.

Creatine does not have any calories, but as I do not respond well to it, I have not taken it or any other supplement, except vitamins and some protein powder. All that other stuff, well, is alot of voodoo. The only really research back supps that I would recommend are ZMA, high potency tribulus extracts, creatine and protein.

You are right about cheat meals, they are extremely necessary and useful, both psychologically and physiologically. Without them, you would go mad, lose alot of unecessary mass. Also, I do find that I look better the day after I have those meals, as they do assist in reving up your metabolism, since you adapt to a lower caloric intake.

This is my final week, and I am bumping up my cals to around 2100 cals or so per day, to help me fill up my glycogen stores. I will also stop training entirely from Wednesday until the Saturday show….

I feel great and I feel competitive!

Best of luck.

Dan