for those who have competed

[cephissus]

If your goal were to achieve the best long-term (or ”permanent") condition possible, how would you diet/train? 

How does this differ from your diet/training for best short-term (contest) condition?

[cephissus]

Really?

No one?

[WannaBePro]

If your goal were to achieve the best long-term (or ”permanent") condition possible, how would you diet/train? 

How does this differ from your diet/training for best short-term (contest) condition?

I sit at a comfortable weight in the offseason. I try not to get too fat, but my abs do disappear. For contest time I do basically a crash diet, up my cardio as the weeks go by, and then dry out for the show. Its not very complicated and works like a charm. For long term leanness (I'm guessing you mean not contest-ready shape, but something like 8-10% bodyfat "beach body") I'd say just eat in moderation, don't have snacks between meals, and have a free meal once in a while when you think you need it (going flat, having crazy cravings, etc...). As for training, its very individual. I switch mine up all the time. I'll do heavy weight lower reps for 3 or 4 weeks and then for the next 2 or 3 weeks I'll do volume to let the joints heal up. My training doesn't change much even during contest prep until I hit about 4 weeks out when I stick mostly to high volume. But if I weren't getting contest ready, I'd cycle my training like I stated earlier, even at 8 or 10% bf.
Another key thing for long term is to have a diet that you can follow for the rest of your life. Think about the foods you like and make them fit into your diet (assuming we're not talking about processed garbage like poptarts and shit). Stuff like pizza or burgers or whatever else could be saved for a free meal (or cheat meal or whatever).

Hope that helps. I'm not a nutritionist or dietitian, but I know that after I'm done competing I want to stay in "beach body" shape as long as I can, and I will definitely come up with a diet I think I can stick to for the next foreseeable future.

[Pet shop boys]

If your goal were to achieve the best long-term (or ”permanent") condition possible, how would you diet/train? 

How does this differ from your diet/training for best short-term (contest) condition?

my goal was to diet for 10 weeks prior contest,,,  and that was it.

To me, keeping a long term condition and having no life is pretty much the same thing.



WoooSSHHHHHH   BE YE KE

[Simple Simon]

I stay in shape year round and eat pretty much what I like within reason.
If I want something I have it, I just compensate by having less to balance the excess.

[Mike]

Where are you blue "competitor" stars guys?

Even Vince has them!

[WannaBePro]

Where are you blue "competitor" stars guys?

Even Vince has them!

I sent Ron a message with pics, but he never replied or anything, maybe i should have sent it to one of the mods. I'm not that interested in the blue stars anyway lol. Plus I don't compete in bodybuilding anymore, my last show was physique and I don't think that deserves blue stars.

[Mike]

I sent Ron a message with pics, but he never replied or anything, maybe i should have sent it to one of the mods. I'm not that interested in the blue stars anyway lol. Plus I don't compete in bodybuilding anymore, my last show was physique and I don't think that deserves blue stars.

You deserve them for sure...msg the mods dude!

[Simple Simon]

Where are you blue "competitor" stars guys?

Even Vince has them!

I gave mine up

[benchmstr]

If your goal were to achieve the best long-term (or ”permanent") condition possible, how would you diet/train? 

How does this differ from your diet/training for best short-term (contest) condition?

i actually just posted this in another thread about a minute ago...this is probably how i will train for the rest of my life..

i have found the best way for me to add size, and stay lean is to wake up..take vitamins...run, or ride the bike for 30-60 minutes..THEN lift..ive discovered it doesnt matter what the weight or rep scheme is as long as everything is hit and i do a lot of it...and i wont eat my first meal until 2 hours after the workout..and after that ill eat protein every 2 hours until right before bed time...before bed ill usually have a shit load of vegetables, a carb(usually rice), and a moderate size piece of either chicken, or cod..

bench

[cephissus]

i actually just posted this in another thread about a minute ago...this is probably how i will train for the rest of my life..

i have found the best way for me to add size, and stay lean is to wake up..take vitamins...run, or ride the bike for 30-60 minutes..THEN lift..ive discovered it doesnt matter what the weight or rep scheme is as long as everything is hit and i do a lot of it...and i wont eat my first meal until 2 hours after the workout..and after that ill eat protein every 2 hours until right before bed time...before bed ill usually have a shit load of vegetables, a carb(usually rice), and a moderate size piece of either chicken, or cod..

bench

Awesome.  I started doing 2+ hr bike rides on the weekends and I love it so far.  One of the few things I look forward to each week.

What effect does running before a workout impart on the workout?  Just last week, I started doing 20 mins easy cardio before my afternoon lift and had some insanely good pumps, sensations...

I too lift or run first thing, don't end up eating til about 3-4 hours after waking, tho i start to get a bit loopy.  I also started eating every 2.5 hours or so, just in the past day or so.  Before I didn't have a set plan, and always tried to 'hold off' so I could save up for a big meal at the end of the day.  This was pretty disastrous, as I always felt 'still good' until I realized I had actually just been nervously staring at the clock and fantasizing about food for hours...

Seems I'm moving closer and closer to what you do.  How many cals would you say your meals are?  Do you have any bigger / smaller meals?

Edit: just noticed the bit about vegetables... I do that too, lots of broccoli, asparagus, salads, cauliflower, peppers, etc.  Helps me get a big meal in while keeping overall calls down.

[benchmstr]

Awesome.  I started doing 2+ hr bike rides on the weekends and I love it so far.  One of the few things I look forward to each week.

What effect does running before a workout impart on the workout?  Just last week, I started doing 20 mins easy cardio before my afternoon lift and had some insanely good pumps, sensations...

I too lift or run first thing, don't end up eating til about 3-4 hours after waking, tho i start to get a bit loopy.  I also started eating every 2.5 hours or so, just in the past day or so.  Before I didn't have a set plan, and always tried to 'hold off' so I could save up for a big meal at the end of the day.  This was pretty disastrous, as I always felt 'still good' until I realized I had actually just been nervously staring at the clock and fantasizing about food for hours...

Seems I'm moving closer and closer to what you do.  How many cals would you say your meals are?  Do you have any bigger / smaller meals?

Edit: just noticed the bit about vegetables... I do that too, lots of broccoli, asparagus, salads, cauliflower, peppers, etc.  Helps me get a big meal in while keeping overall calls down.

calories are pretty low at my daytime meals..probably 500 at the most at each meal, but usually less i would imagine.....my last meal of the day though is where all my calories and carbs come from...i take really harsh meds for insomnia before bed...so i eat a really big meal with them before bed..

bench

[Teutonic Knight]

If your goal were to achieve the best long-term (or ”permanent") condition possible, how would you diet/train? 

How does this differ from your diet/training for best short-term (contest) condition?

- don't eat junk, no any process food at all
- no cheat meals
- be physically active

 

[cephissus]

calories are pretty low at my daytime meals..probably 500 at the most at each meal, but usually less i would imagine.....my last meal of the day though is where all my calories and carbs come from...i take really harsh meds for insomnia before bed...so i eat a really big meal with them before bed..

bench

What do you think you're at, total?  I remember you claiming to sleep like 2hrs a night or something, lol...

Currently I get maybe 4 meals of about 300 cals each then 1000 or so at the end, so about 2200 plus or minus 200.  I'm a tiny tit, but lean and active.

[local hero]

Long term is all about moderation... Don't let your self get fat, on the same hand enjoy your life, take weekends off, have a few pints or whatever you feel like doing...

I tend to let my self relax a little during winter and ramp the training and cardio up for summer.

Best thing to keep in mind is, you will make no gains after your spurts in your 1st few years training, even geared you hit walls that take more and more abuse to push on... Have a realistic expectation of how you can look and maintain it.

[benchmstr]

What do you think you're at, total?  I remember you claiming to sleep like 2hrs a night or something, lol...

Currently I get maybe 4 meals of about 300 cals each then 1000 or so at the end, so about 2200 plus or minus 200.  I'm a tiny tit, but lean and active.

im getting a lot more sleep a night now than i used to...mainly due to the meds lol

it depends.. sometimes as high as 5000(very, very rare) but on average around around the same as you..

bench

[Julio Ceasar]

Where is Navy MIke!

Need to see thoses bedrooms pics once again, before and after