bodybuilding diets then and now

[joswift]

[Grape Ape]

cue dj181 to talk about 70s bodybuilders

[joswift]

cue dj181 to talk about 70s bodybuilders

if he does I will delete the thread. 

[IroNat]

cue dj181 to talk about 70s bodybuilders

70 year old bodybuilders?

Bhanky only has another 24 years and he can win the Over 70 Nationals.

[dj181]

cue dj181 to talk about 70s bodybuilders

 

Nowadays the craze is carb cycling one high one low and the rest moderate with what they call moderate protein which is not moderate at all, it's like 1.5 grams per.pound that's pretty high protein and minimal fat

In the 80s they carb cycled precontest 3 low like 100 grams or less and one high

Still can't believe Zane ate only 50 grams of carbs daily for like 8-12 weeks

He said off-season he still didn't eat more than 150 grams of carbs daily and 200 protein and low fat so that's an off-season calorie load of like 1600 calories total for a 190 pound fella

[pamith]

Brutal if true

[Spike]

my high carb days i hit 1200g

150g is the tipping point for the big bros

but when you inject 12ius of slin when you’ve been dieting 10weeks and your insulin sensitivity is on point….numbers go high

i always remember Tom Princes - shit loading article in MD

[Coach is Back!]

This was at 5 weeks out. I dieted for 16 weeks and from week 1 until the final 4 day depletion then load, this changed very little. No high/low days just some adjustments along the way. Never felt like shit and had two cheat meals a week until last week.

8:00AM
7 egg-whites (35 g protein/140 cals)
1 cup cooked oatmeal (6 g protein/24 cals, 28 g carbs/112 cals, 3 g fat/27 cals)

9:30AM
2 brown rice cakes (2 g protein/8 cals, 28 g carbs/112 cals) 2 teaspoons spreadable strawberry fruit (20 g carbs/80 cals) 2 scoops whey protein isolate (50 g protein/200 cals)
303 Meal Calories
400 Meal Calories

11:00AM
6 oz grilled chicken breast (42 g protein/168 cals, 6 g fat/54 cals) 1 cup cooked rice (4 g protein/16 cals, 44 g carbs/176 cals)
1 cup or 4 oz of green beans (2 g protein/8 cals, 10 g carbs/40 cals)
462 Meal Calories

2:00PM
6 oz grilled chicken breast (42 g protein/168 cals, 6 g fat/54 cals) 1 cup cooked rice (4 g protein/16 cals, 44 g carbs/176 cals)
1 cup or 4 oz of green beans (2 g protein/8 cals, 10 g carbs/40 cals) 1⁄4 avocado (1 g protein/4 cals, 4 g carbs/16 cals, 7 g fat/63 cals)
545 Meal Calories

3:00PM WORKOUT SESSION

6:00PM
6 oz grilled 93% fat-free ground meat pattie (48 g protein/192 cals, 12 g fat/108 cals)
(42 g protein/168 cals, 6 g fat/54 cals)
1 cup cooked rice (4 g protein/16 cals, 44 g carbs/176 cals)
1 cup or 4 oz of green beans (2 g protein/8 cals, 10 g carbs/40 cals)

9:00PM
8 egg-whites (40 g protein/160 cals)
2 cups spinach (2 g protein/8 cals, 2 g carbs/8 cals)
Daily Caloric Intake = 2,426 Total Calories
462 Meal Calories 176 Meal Calories

MACRO BREAKDOWN

PROTEIN: CARBOHYDRATES: FAT:
1,144/2,426 976/2,426 306/2,426
47.2% 40.2% 12.6%

[IroNat]

Coach,
Why didn't you get up at 2AM for whey shake to maintain your anabolic cocoon?

[Humble Narcissist]

&list=WL&index=94

[Brenda Steunbeer]

Bodybuilding diets have changed because the drugs have changed.

[French]

16 weeks is too much, you should be able to be ready in just 4 weeks. You are eating too many meals, 4 is the maximum.
Before, “cheat meals” did not exist. This is nonsense for an athlete.
Now guys are in the offseason 9 months a year, eating garbage and fat as pigs.

[joswift]

16 weeks is too much, you should be able to be ready in just 4 weeks. You are eating too many meals, 4 is the maximum.
Before, “cheat meals” did not exist. This is nonsense for an athlete.
Now guys are in the offseason 9 months a year, eating garbage and fat as pigs.

this...
disagree about the 4 weeks, you should be pretty much ready 2 weeks out then fine tune into show, depending on condition I would say 8 weeks minimum...

[IroNat]

this...
disagree about the 4 weeks, you should be pretty much ready 2 weeks out then fine tune into show, depending on condition I would say 8 weeks minimum...

Bhanky says only 1 day is necessary...and this is on the way to the show.

[French]

Aha 

[dj181]

16 weeks is too much, you should be able to be ready in just 4 weeks. You are eating too many meals, 4 is the maximum.
Before, “cheat meals” did not exist. This is nonsense for an athlete.
Now guys are in the offseason 9 months a year, eating garbage and fat as pigs.

Spot on

Broderick chavez said there is no difference between 3 or 6 meals for optimal anabolism and he also says if you are eating 4000+. calories per day then more than 3 meals might be necessary if you can't eat 1500 calories per meal

He recommends 2-3 grams of protein per kilo but 3 grams is overkill IMHO and .5 to one gram of fat per kilo and the rest carbs

[POB]

You think Shawn ray remembered his wallet for sizzler that day or did camera man buy?

[MAXX]

Bodybuilding diets have changed because the drugs have changed.

yeah insulin/gh

ofcourse the need for carbs will increase

personally I think the insulin look is shit. some more fullness but problem is the gut grows alot so the end product looks like a bloated ninja turtle..

[Rmj11]

Bodybuilding diets have changed because the drugs have changed.

Exactly. Back in Arnold's era it was mostly high protein, moderate fat low carb to get lean. They didn't have excess to the drugs they have now.

[Coach is Back!]

16 weeks is too much, you should be able to be ready in just 4 weeks. You are eating too many meals, 4 is the maximum.
Before, “cheat meals” did not exist. This is nonsense for an athlete.
Now guys are in the offseason 9 months a year, eating garbage and fat as pigs.

For the most part I disagree with this. If you’re only competing once or twice a year you’re not going to stay 4 weeks out from anything. That would be counterproductive. If you’re competing once a year 16-19 weeks. 4-6 weeks cleaning up your off season eating habits and getting your head into prep mode.

12 weeks should be minimum for prep.

Either way, you’re not gong to be taking the same amount of gear in the off season as would be into a contest prep. That being said, the goal is to grow into the show(s) and not just maintain what you have going into a show.

Bottom line, you grow into the show.

[Coach is Back!]

Exactly. Back in Arnold's era it was mostly high protein, moderate fat low carb to get lean. They didn't have excess to the drugs they have now.

 It at the same time Arnold grew into his shows. I was training at World Gym in Santa Monica when Arnold was getting ready for the 80 Olympia. He went from 190-235-240 in 9 weeks. Should he have won? It’s debatable but he morphed. Most of the bodybuilders that era weren’t on gear all year around and really only used during their prep. Usually 6-8 weeks

[tatoo]

It at the same time Arnold grew into his shows. I was training at World Gym in Santa Monica when Arnold was getting ready for the 80 Olympia. He went from 190-235-240 in 9 weeks. Should he have won? It’s debatable but he morphed. Most of the bodybuilders that era weren’t on gear all year around and really only used during their prep. Usually 6-8 weeks

did he actually train like its always written? ya know 5 sets, supersetted, everything 3x per week ect.

[Humble Narcissist]

It at the same time Arnold grew into his shows. I was training at World Gym in Santa Monica when Arnold was getting ready for the 80 Olympia. He went from 190-235-240 in 9 weeks. Should he have won? It’s debatable but he morphed. Most of the bodybuilders that era weren’t on gear all year around and really only used during their prep. Usually 6-8 weeks

I thought he only weighed 220 for the 80 O.

[wes]

IMO,the length of a  pre-contest diet depends on how far out you are at the beginning of your diet.....meaning how lean,fat,or even sloppy you have allowed yourself to become in the off season.

Of course if you have half a brain,you should probably never let your bodyweight stray too high from your competition weight.... in most cases anyway.

The more time the better if you`re really far out, that way you can fine tune things as you get closer to your show.

[njflex]

shawn ray might have been to some a dick.aloof or cocky,but he was a great bber..i liked his approach.