OTH'S 60 day diet, pics in

[OTHstrong]

Allow me to get this thread back on track:

Once you reach your goal, what will be your year round maintenance level and what will your diet look like?

I am very particular about detailing my physique and my goal is to do nationals next year. So I am getting ready now, but in 2 parts, I will get shredded now and see what improvements I need to make and go back to the drawing board but this time I am staying around 10% body fat throughout the winter and hope to add at least 10lb of muscle or more from the rebound and get ready for the season.

It will be 3 shows because I have not competed since 08. So have to do regionals, provincials then nationals.

Will start with the stratford show here in Ontario, which I already won the overall in 07, then Ontario's, then Canada.

So I am going basically kill myself from now till then

[ukjeff]

I am very particular about detailing my physique and my goal is to do nationals next year. So I am getting ready now, but in 2 parts, I will get shredded now and see what improvements I need to make and go back to the drawing board but this time I am staying around 10% body fat throughout the winter and hope to add at least 10lb of muscle or more from the rebound and get ready for the season.

It will be 3 shows because I have not competed since 08. So have to do regionals, provincials then nationals.

Will start with the stratford show here in Ontario, which I already won the overall in 07, then Ontario's, then Canada.

So I am going basically kill myself from now till then

Sounds like a plan 

[OTHstrong]

Allow me to get this thread back on track:

Once you reach your goal, what will be your year round maintenance level and what will your diet look like?

But to give you an idea of what I would do, well pretty much eat the same but incorporate cheat meals and maybe add one serving of oatmeal upon waking up, but that would only allow 6% and not lower.

There really is no such thing as maintenance at 3%, your only option is to get there, hold it for a day (hope you don't die) then rebound back to 5%-6%

[OTHstrong]

Today was leg day, it's ten days in no carbs put 405 on the squat and sunk it to the basement, ass to ground, for a solid 10 reps 

This is the most I have done in almost a years since my ham tear in 2012.

[O.Z.]

Today was leg day, it's ten days in no carbs put 405 on the squat and sunk it to the basement, ass to ground, for a solid 10 reps 

This is the most I have done in almost a years since my ham tear in 2012.

when you lift heavy do you ever think about recurring injuries?

[OTHstrong]

when you lift heavy do you ever think about recurring injuries?

Yes sir, I pay very close attention. I will never go to complete failure on legs, which means I actually had 2 more reps but threw them away. I warm up and if I feel any thing out of the norm the workout is done immediately.

[arce1988]

 I hope you get to two percent body fat one time hard!

[O.Z.]

I witnessed a guy's knee  popped out while he was squatting 560. It was years ago but still can't forget how horrible sight that was.
Don't want to scare you though.

[OTHstrong]

I witnessed a guy's knee  popped out while he was squatting 560. It was years ago but still can't forget how horrible sight that was.
Don't want to scare you though.

That is horrible

4 plates is my limit, if I get stronger then I will add reps, will not add anymore weight. 

[OTHstrong]

I hope you get to two percent body fat one time hard!

Thanks bro, I hope so to, actually it is 3% but still very low. 

[deceiver]

I think with squats the key to avoid injuries is working closely with physiotherapists 24/7 and consulting every pain as well as a lot of stretching and therapy. Dunno about USA but here it's quite affordable. Biggest reason why bodybuilders suffer from horrible injuries is negligence in aforementioned areas. Olympic lifters remain injury free for years because they care of their body and work with specialists year round.

[Big Chiro Flex]

OTH: with your no carb diet, do you get more muscle cramping than usual? I notice whenever I drop em low my muscles get pissed off and I cramp bad post workout, especially the bigger muscle groups. My guess is dropping then potatoes/sweet potatoes leaves me with less potassium.

[Rudee]

I hope you get to two percent body fat one time hard!

[stavios]

That is horrible

4 plates is my limit, if I get stronger then I will add reps, will not add anymore weight. 

that's the best way to think, squats are awesome if you are reasonable but what's the point in putting on too much weight if you fuck up your whole body afterward

I have always liked leg press better as far as leg development goes, but I like to do some high rep sets of squat with 2 plates

[bigmc]

OTH: with your no carb diet, do you get more muscle cramping than usual? I notice whenever I drop em low my muscles get pissed off and I cramp bad post workout, especially the bigger muscle groups. My guess is dropping then potatoes/sweet potatoes leaves me with less potassium.

i get this too to the point where they freeze up

really fucks up my training

[OTHstrong]

that's the best way to think, squats are awesome if you are reasonable but what's the point in putting on too much weight if you fuck up your whole body afterward

I have always liked leg press better as far as leg development goes, but I like to do some high rep sets of squat with 2 plates

Ya the thing is the legs are so big that using higher reps actually works well, I would say 15 reps is like using 10 reps for chest or shoulder in comparison when it comes to legs. So certainly no need to go heavy with a weight that allows you to only do less then 10 reps unless you are a power lifter.

[OTHstrong]

OTH: with your no carb diet, do you get more muscle cramping than usual? I notice whenever I drop em low my muscles get pissed off and I cramp bad post workout, especially the bigger muscle groups. My guess is dropping then potatoes/sweet potatoes leaves me with less potassium.

I am just starting to get tightness in the feet when I am on the roof, it seems like the bottom of my feet are curling up, weird feeling. For me the first signs of cramping always start with my feet, then calves, then hams, then lower back and abs, almost like it works its way up.

Now every time I get to 5-7% or lower I have a night or 2 where I wake up screaming from the pain of my calf being ceased, so I am sure I have few painful moments coming my way 

[Big Chiro Flex]

I am just starting to get tightness in the feet when I am on the roof, it seems like the bottom of my feet are curling up, weird feeling. For me the first signs of cramping always start with my feet, then calves, then hams, then lower back and abs, almost like it works its way up.

Now every time I get to 5-7% or lower I have a night or 2 where I wake up screaming from the pain of my calf being ceased, so I am sure I have few painful moments coming my way 

I know the feeling, I remember that from my last prep. I know Palumbo always says you just need to up your sodium, but I only get cramps when I drop my potassium-containing foods.

[Disgusted]

Bump for any updates. 

[bigmc]

Bump for any updates. 

you got any solutions for cramping

[OTHstrong]

Bump for any updates. 

Day one=246

Day 11=227  

[Mawse]

Ya the thing is the legs are so big that using higher reps actually works well, I would say 15 reps is like using 10 reps for chest or shoulder in comparison when it comes to legs. So certainly no need to go heavy with a weight that allows you to only do less then 10 reps unless you are a power lifter.

do you do multiple work sets for the squats or was the 405x10 the main course? I've stopped doing more than 1-2 sets for the lift, esp with higher reps.

I'm set to try 315x 20 today, we'll see how dieting affects me compared to you :x

[Psychopath]

I know the feeling, I remember that from my last prep. I know Palumbo always says you just need to up your sodium, but I only get cramps when I drop my potassium-containing foods.

There's something called "half-salt" or "low-salt". It's basically table salt with a higher ratio of added potassium for people with High blood pressure.

It's way cheaper than Potassium pills, and each teaspoon contains 1.360g of potassium/1g of sodium.

When keto dieting, i would recommend taking upto 5g sodium, and 3g potassium, although you can get away with half that.

For balanced diet cut, you have to experiment and find the right dose.

You can find this product or a similar product at your grocery store, or drug store.

[Big Chiro Flex]

There's something called "half-salt" or "low-salt". It's basically table salt with a higher ratio of added potassium for people with High blood pressure.

It's way cheaper than Potassium pills, and each teaspoon contains 1.360g of potassium/1g of sodium.

When keto dieting, i would recommend taking upto 5g sodium, and 3g potassium, although you can get away with half that.

For balanced diet cut, you have to experiment and find the right dose.

You can find this product or a similar product at your grocery store, or drug store.

Great post! Interesting stuff

[bigmc]

lol when you have cramps, magnesium and drink water.

forget manipulating sodium and water on anthing but very short term.

do you get cramps you always look dry