NABBA Great Lakes Open, Oswego, Illinois, November 2011 - After Action Report

Overall, I felt good about this show - good competition, big ripped guys in my class on up through to the super-heavyweight class.  There's always one Masters competitor in his late 40s or 50s that shows up ripped to shreds and sure enough "that guy" was here in this show as well!!  We weighed in the day before - I weighed in at 195lbs on their scale...which, I was closer to 198 on my scale at home and 200 on the scale at Golds - I think I need to stop worrying about scale weight and just go off my BF % and Mirror.  

I followed my modified BodyOpus diet for the past year or so hovering around 210 all year - still looked ripped and vascular at 210...all I did for the weeks to get ready for show was lower my fats down to 6 almonds per meal and kept my carbs under 8 ounces for my carb meals.  I didn't cut water, in fact I water loaded at close to 2 gallons on Friday...cut my sodium in half Friday afternoon...went 0 carb for my last meal Friday night and my first 2 meals Saturday morning...sipped water Saturday morning...and went on stage.  I did my usual full-body workout on Thursday night using my "rep range" routine.  I did 2 walks on Friday to keep my calories feeding muscle and to shift water to the muscle - 45 minute walk in the morning on Friday, 1 hour walk at 11pm Friday night (after water loading and after cutting carbs).  Major differences following this protocol were:

1. I looked more "full" - felt more pumped, and actually felt good all day - did not feel depleted on contest day.
2. I dried out enough by the time my class went on stage - no sweating...a couple of armpit drips at the night show.
3. Vascularity in upper body, calves, and even inner quads was crazy better than I've ever seen before at a competition.
4. I got compliments on my legs from more than a few people - which I still don't believe them, but I'll take it.
5. No cramping or getting tired during posing - I coulda held those poses with a smile all day long.

• 20+ weeks of my modified BodyOpus diet 
• When my Body Fat % is low enough nothing else really matters (water and sodium bullshit becomes irrelevant)
• My modified power, rep range, shock workout program & no workout on glycogen depleted days
• Light to minimal cardio:
• 8 weeks out - 15 mins stairmaster 3Xs per week
• 6 weeks out - 20 mins stairmaster 3Xs per week
• 5 weeks out - stairmaster & 2 days of 30 minute walking
• 4 weeks out - stairmaster & 3 days of 40 minute walking
• 3 weeks out - no stairmaster & 5 days of 40 minute walking
• 6-8 weeks out tanning
• Pro Tan overnight color night before (3 coats)
• Pro Tan dark brown sheen for oil
• Off-season cycling (bike races and training)
• Off-season dieting - staying within 15-20lbs of previous competition's weight.
• Power - Rep Range - Super Set weekly workout splits.
• Every workout hit 10+ sets spread out on each body part doing 45 second timed sets and or x-rep sets.

• I can't put so much effort into helping everyone else - at the expense of cancelling my posing practice sessions.
• While I normally kept strict throughout the contest day, for some reason, I ate a burger in between judging and finals...it was brought to my attention (by a very competent bodybuilder) at the night show that I wasn't as crisp as during the morning show and if I had a chance in the overalls that I need to stay crisp and hard.  So - back to my strict dieting in between morning and night.
• Maybe try a good spray tan over the top of a pro-tan base coat.
• I really need to keep reminding myself to stop over-training.  When I lose the pump at about an hour and a half, my workout needs to be over.  I need to lower the time in the gym, lower my rest periods, and bring my overall sets back down a bit...I came dangerously close to over-training and fatigue in the 3 weeks leading up to this show.

• Keep water at 1.5 to 2 gallons.
• Cut water late Friday night and shift to sipping...keep all water from Friday night to Saturday afternoon at less than 1 gallon.
• Cut sodium in half...but not zero.
• Go 0 carb for last meal, and through to Saturday.

• Try loading more sugar about 10 minutes prior to stepping on stage (candy bar, cheesecake, etc)
• Keep using the no-flush Niacin - start using this 4 weeks out prior to workout - double it up 40 mins prior to stage
• Do the usual pre-workout supplement (AAEFX K-Otic) dry with a mouthful of water about 30 mins prior to stage

• Creatine: All American EFX Kre-Alkaline
• Pre-Workout: All American EFX K-Otic
• BCAA: Universal BCAA Pro 2-1-1 ratio
• BCAA: USP Labs Modern BCAA 8-1-1 ratio
• Test Booster: All American EFX Test Charge
• Vitamins: Animal Pak
• Insulin Mgt: Chromium, Vanadyl Sulfate
• Muscle Support: Beta Alanine, All American EFX Pure Liquid Aminos
• Fat Burner: Animal Cuts
• Other: Green Tea, Vitamin C (1000mg), Coffee