International Technician

Patrick Bernard

I was originally going to name this entry “Brazilian Jiu-Jitsu Technician!” because these Brazilian guys are working their asses off and making me look good! However, after flipping through my passport, I was reminded that I have also worked with some great non-NPC athletes with really killer physiques throughout the entire year.

The international scene earlier this year began with Patrick Bernard finally winning his pro card in Canada. I call him “La Machine” because he will do whatever it takes to come top is best. If I said jump, the machine would say, “How high”? He has been second in his class a couple times and first in class two times. Regardless of his placing, in each of those shows, he has been capable of getting a pro card.

This year, Patrick came into his pro qualifier with a great package; very hard without being flat or small and as full as he has ever been. The result; he is now a pro and setting his sights on a 212 pro show. The irony is that Eduardo Correa and Probiotica had invited me down to Brazil the same weekend as Patrick’s show. That meant this would be the first time I had not been at Patrick’s show in years. When I found out I could not make it to Patrick’s show, I told him “You watch, this time you will win and I won’t get to be there.” That’s exactly what happened. Patrick’s physique was much like a Junior version of Gary Strydom with his square delts and crazy quads.

Fernando Maradona

The same July weekend as Patrick’s show, I was watching Fernando Maradona win the open class held with the Rio Sports Festival. Maradona has had a crazy year. Just a couple years ago he was 10th and 13th at the amateur worlds before really hitting his stride this year. After winning in Rio, he came into Dallas looking technician retarded. That’s the best way to describe his shape at that show. No one has really ever heard of him so to place second was a great accomplishment. It was as if he came out of nowhere. People were stunned when Fernando arrived on the scene. When people would ask me where he was from, I use to joke “Well he is Eduardo’s cousin. Eduardo can’t make the weight for the 202 class so he sent me his cousin to fill in.”

Fernando Maradona

After Dallas, Maradona headed for the Olympia which was admittedly a technician flop. To start, he had a terrible time making the weight class in Dallas. For the 202 showdown in Vegas, it was even harder. I knew from the previous year that if a competitor didn’t make weight, there would be absolutely no opportunity to get a second weigh in. So, with an hour to go and Maradona over weight by a one and a half pounds, I rolled the dice and took an extreme measure for him to make the weight class. He did. Disqualification was averted. However, the unfortunate tradeoff is that he came in flat as a pancake.

The same weekend, Maradona came to my room and said “Let’s try 212 in Sacramento.” I jumped at the idea and corrected him “ Yes. And lets win it!” Although he came up short, I have included pics of Fernando at 214 the day before the show so you can see what he really brought! ( the lighting at this show was really poor). He packed exactly 10 pounds more than Dallas and his conditioning speaks for itself.

Eduardo Correa

Eduardo Correa

That brings me to Correa. He skipped the 202 showdown this year mainly because he has an injury that hampered previous preps. He wanted to finally take care of it once and for all. I think Correa has really come to personify what it means to be “sliced.” He is like a modern day Munzer with striations absolutely all over the place. As great as his conditioning is, I think Eduardo’s number one asset is his mind. He is focused. Relaxed. He knows what he wants and works crazy hard to get it. He has a killer company - Probiotica- in his corner and his distance from the bodybuilding world allows him to train without the mental distractions of “who looks like what.” He is gearing up now for an open show. I will say this…. Ok, I won’t say anything. I think Eduardo can say what he wants to say with the package he expects to bring to a future show.

Luiz Felipe Marinho

I didn’t want to leave out Luiz Felipe Marinho yet another Brazilian I worked with this year. However, he never made it to the stage due to an injury just 2 weeks out from a 202 show. When you see him, Correa and Maradona, you’ll understand that there really is something to be said for great genetics.

Gilbert Cushieri
Mediterranean Championships '11

Wrapping up my international calendar this year is Malta’s Gilbert Cuschieri who notched 4th at the recent Mediterranean Championships. Gilbert added size this year and came into his show dense, full and very hard. I think he could be dangerous as a 212 guy simply based on the fact that he can bring super condition and has a really small waist. Right now, he may be getting looked over a bit, but with a little more size on the right frame- which he has- it will appear as though he will have added a significant amount of muscle.

I have enjoyed this entire year working with such a great group of athletes who are extremely disciplined and committed.

Gilbert Cushieri

14 Laws of Fat Burning

1) Eat Less, Stupid
Step one in burning fat revolves around simple math. You have to eat fewer calories than the body is accustomed to in order to drop body fat. When a calorie short fall is created, the body responds by digging into body fat reserves to make up the difference. Presto; you become leaner. All other laws aside, this one heads the list every time, no matter what dietary approach you take. The easiest way to control calories is to eliminate excess dietary fat. That means no butter, oils, salad dressings (fat free is ok) – skin on chicken, substitute egg whites for whole eggs, get off whole milk dairy products and ditch the marbled red meats.
2) Curtail Carbohydrates

Though calorie control is a must, hormonal control is nearly as important. Hormones, coupled with calories, govern fat burning. Control fat storing hormones and expect to ramp up fat burning and experience better results. The ideal way to suppress fat storing hormones is to control your carb intake because carbs kick up insulin, a hormone that inhibits fat breakdown. Eat less carbs and insulin levels tend to moderate leaving you free to burn more body fat. The common sense approach includes “halfing” your carb portions. If you tend to eat a large bagel for breakfast, eat a smaller one. If you eat a couple cups of pasta for dinner, just eat one. In time, you’ll see the effects of insulin control.

3) Stress Protein

Is a calorie truly a calorie? I guess so, but how different types affect your body and your results throws a monkey-wrench into that concept. Here’s why. Dietary fat is more “fattening” than protein or carbs because it is less likely to be used for something in the bodybuilding world. Carbs? Though they potentially make you fat, they directly fuel your training. Protein? That’s a no-brainer. It builds muscle. Fat? Hmm. It does neither. Not to say it is not needed at all. In small amounts it supports vitamin absorption and helps manufacture hormones. However, if you are trying to get ripped, skip it. Protein, on the other hand, not only adds to your muscle – which is key in boosting the metabolism - but it actually causes a small increase in metabolism. That’s one reason diets that include a lot of protein result in greater fat loss than diets with less protein, albeit the same amount of calories. The higher protein content creates a metabolic uptick which, over time, leads to greater fat loss.

4) Avoid Simple Carbs

If a calorie is not a calorie, heck a carb is not a carb. Different carbs create different hormonal states that affect fat loss. In short, fast acting carbs also known as refined carbs or those that head a glycemic rating list tend to create a larger insulin burst. Elevated insulin can seal off fat cells making fat loss difficult, especially in those who struggle to drop fat and inches. Simple carbs include white bread, cold cereal, rice cakes, jams, fat free muffins, and juice. Other poor choices include white rice, bagels, mashed potatoes and even white potatoes.

5) Slow Digestion

This insulin thing is really a big deal. The total amount of insulin the body releases is related to “how many” carbs you eat at a sitting. Refer to Law #2. If you were eating 2 cups of rice and switched to 1 cup, sure there’s a calorie reduction, but there’s an insulin drop too. Implement Law 4, and expect to produce less insulin by eating 1 cup of oatmeal yielding 50 grams of carbs then a cup of cold breakfast cereal. Why? Speed. Refined carbs, the cold cereal, digest quickly raising insulin levels. When you can get food to digest slower, less insulin is released. The result; a greater chance to burn fat. One way to slow digestion includes eating carbs with protein- never eat carbs alone. The other requires you eat a lot of veggies with meals such as; broccoli, cauliflower, green beans, and salads. They actually slow the breakdown or digestion rate of all carbs moderating insulin release.


6) Never Eat Carbs At Bed

Once again, it’s about hormones. The body naturally produces a fat liberating hormone called growth hormone (GH) within the initial 90 minutes of sleep. GH not only increases fat burning but is required to build mass and strengthen the immune system. Turns out, carbs put a damper on GH release so it’s ideal to go to bed under two scenarios. One, on an empty stomach or two having consumed only protein, such as a whey drink or chicken or lean meat and a small amount of vegetables. No carbs. This allows blood sugar, the hi-tech name for digested carbs circulating in the blood, to remain low which facilitates the rise in nocturnal GH production.


7) Use a GH Releasing Product at Night.

GH is a hormone that increases levels of a fat freeing enzyme called hormone sensative lipase (HSL). Generally, within the first 90 minutes of sleep GH levels rise which, in turn increases HSL levels to promote fat burning .GH also interferes with muscle breakdown that can occur while dieting especially when calories are very low. By blocking musle breakdown, the body retains its muscle mass and greater muscle retention is correlated with an elevated metabolism. I formulated GH Accelerator to be used at night to enhance GH release which, over time, will help the body hold mass, maintain its metabolism and drop body fat

8) Meal Plans

Sure. It’s calories and hormones. But it’s also the way your body handles the food you eat and whether it deposits food into muscle or body fat. Meal frequency, how many times you eat each day, affects the overall metabolism. Every time you eat, the body’s calorie burning engine, also known as metabolism, slightly increases. So, if you eat 6 times a day, you’ll experience a greater metabolic uptick then 4 or 5 meals and 7 times would be even better then 6. That’s one way to lean down, without having to drastically reduce calories. Frequent feedings tends to increase the chance that what you eat makes its way towards and into muscle tissue rather then be packed away as body fat.

9) Prioritize the Post Training Meal.

After you train, it’s difficult to gain body fat. Why? Depleted, broken down muscles “soak up” both protein and carbs for growth and recovery. If you eat too little here, you may actually set your self backwards by impeding recovery. Supporting recovery and growth actually increases the metabolism while impeding it slows the metabolism. Try 40-50 grams of easier to digest protein like whey powder, fish or ground turkey breast along with a hefty serving of carbs; a large potato, 2 cups of rice or pasta. Point here: don’t be afraid to eat a generous portion of carbs, even simple carbs, along with lean protein. It jumpstarts growth and supports the metabolism.

10) Leverage Epinephrine Levels.

When you hit the gym, the body releases a fat liberating messenger called epinephrine. It attaches itself to fat cells allowing fat to be burned as fuel. Caffeine coupled with extracts of oolong tea, vinpocetine, and evodiamine augment the natural epinephrine blast creating a greater rise in this potent fat burning chemical. The idea; to maximize fat burning by elevating or prolonging epinephrine levels. (Chris’note: Nordrenalean is designed to increase Epinepherine levels) Carbs come into play here as well. Refined carbs before training suppress the exercise and supplement induced epinephrine rise compared to eating the same amount of carbs derived from slower digesting carbs. So make sure the meal before training contains protein, say 20-40 grams, and just enough carbs to help you train hard all the way thru your workout (30-50 grams). Stick with slow digesting carbs like oat bran, oatmeal, rye toast, brown rice and yams.


11) Empty Your Glycogen Stores Once Every 2 weeks

Glycogen is a term for the unused and stored form of carbs located in muscles. When glycogen stores begin to peak, from eating plenty of carbs, the body upgrades its fat storing ability. As glycogen stores fall, fat burning increases. One way to ensure you are burning through body fat is to take two consecutive days out of every 2 weeks and drag your total carbs down to less then 60 grams a day. This ensures you burn thru glycogen stores which, in turn, signals the body to burn more fat. After two days, you can return to a more normal, though not excessive, carb intake.


12) Do Cardio At the Right Time

Cardio exerts two benefits. It burns calories and it changes hormones in the body. Specifically, cardio helps raise norepinephrine levels. However, when you do cardio makes a big difference in the way your body handles the hormone change. Cardio on an empty stomach in a “hungry” state allows norepinephrine to readily target fat cells triggering maximal fat burn. On the flip side, if you eat, then do your cardio, the “hungry” state is disrupted, another fat blocking hormone, insulin, rises making norepinephrine less effective at liberating and burning fat. In a game of inches - no pun intended - every fat burning advantage is a must.


13) Train Until You’re Beat, Not Dead

The age old question: how many sets do you need and how long, time wise, should you spend in the gym each day. The answer will vary from person to person, but use this guide in burning fat. Always train until you are pretty beat up. After all , you have to train hard enough to stimulate muscle growth. However, don’t go overboard and train until you are flattened, dead, exhausted beyond hope. That type of kamikaze training may satisfy your ego, but truth-be-told, it kicks your anabolic hormones, those that build muscle, in the derriere. How’s it tie in to fat burning? Serious fat loss requires you to retain muscle mass because muscle is the body’s primary metabolic driver. If you train way past the point of feeling decent, hormones that support muscle repair free fall and the metabolic rate, the calorie burning engine which is intimately tied to muscle mass, follows suit.


14) Pump Up the Volume

Do more. Ok, sounds like it could violate law #13 and wipe you out, so you have to use this one judiciously. When you do more sets and reps, or do the same workout you typically do yet fit it into a shorter time frame, you ultimately end up forcing glycogen stores to drop. Once that occurs, muscles run low in carbs, fat burning increases and hormones that favor fat burning ratchet up a bit. The plus here is that you can get leaner by doing more volume, the potential downside is you may end up flattened and dead which could crush anabolic hormones. The solution is to simply implement the higher volume training on every 3rd or 4th week to ensure you benefit without taking a good thing too far.

PD Devers and the North Americans

At the North America a couple weeks ago, someone asked me how long it took PD Devers to turn pro. You know, it was one of those disingenuous questions, “Hey PD Finally got it. How long did it take him? Twenty years?” I never met the questioner, but I looked him straight in the eye and told him, “ I think it was about 12 months- maybe 13.” You see the line is that it took PD 14 years to turn pro. However, and this is my reality, I only met him late last August only 9 weeks from last year’s Nationals. Both Troy Alves and Shawn Ray told PD, “Get with Chris.” The next thing I knew, I was on the phone floating around some ideas with PD. I have been in his corner since then and he went on to place 4th in the heavy’s in Miami before coming down a couple pounds into the light heavy’s for the North America.  And presto, a pro card in one year! That’s the express route.

Anyhow, congratulations to PD on both his class win of the open light heavy class at the North America as well as his overall win in the over 40 class. PD is one of those guys you see in the gym and he’s not all that impressive. Don’t get me wrong, he looks like a really good bodybuilder. However, if you see him in posing trunks, you can see he has shape and the small joints to make him look more impressive and, when his condition is good, that magnifies his shape and structure which pushes him ahead of guys who may weigh more, have more mass or the combination of the two. It’s this combo, good shape, small joints and good conditioning that really helped him win the North Americans. As fate would have it, PD nabs his pro card and there is a pro show – a 202 class pro show- 2 weeks after his North American win. At a minimum, he’s gonna be very competitive at this show and I feel  he has a good shot at winning. It wouldn’t be a bad story either. PD Devers, floats around the NPC for well, more than 13 months and comes up with a win his first time out. See you in the Motor City.

Canada Again

Just returned from the 2010 Canadian Bodybuilding Championships. This is not really a review of the show, but a review of my trip. I have been going to the show annually since around 2004. That was the first year I worked with Same Zebib. He took his class and somehow lost the overall. The guy I thought may beat him, also lost the overall. His name as something like Abeedee. Ok, it was Fouad Abiad who would go onto be a very good pro. A few things that always bother me about the Canada’s is that they do not give out enough pro cards. It’s a big country with fairly deep talent in terms of bodybuilding but to throw out just a single pro card a year (sometimes two), I believe, discourages bodybuilders from sticking with it year after year. How many class winners, not overall winners, from the USA and Nationals have gone onto place well in pro shows? Lots. I try to put my feet in the bodybuilder’s shoes. If you are a light heavy, middleweight or welterweight, I am sure there is a “drive” there and determination to do your best, but if you get to “turn Pro” and stand on the stage next to the likes of Fouad, Bill Wilmore and the crew, I would think that’s an unbelievable motivation which actually helps you shape your mind set as well as your body. On the flip side, what’s the harm in giving class winner pro cards? The bantamweight at the nationals in the US turns pro and yes he gets to mix it up on a pro stage regardless of his lack of size. The much bigger class winners at the Canada show I just went to, with far more mass then the bantam and lightweight winners at our shows are not allowed to go pro. Does not make sense to me.

Regardless, a few amazing strengths of the Canadian Nationals. 1) Its always incredibly well organized and held in very good theaters. 2) The audience just seems incredible vocal and supportive 3) The judges work the athletes into the ground. I got a call from Troy Alves who asked “How’s the show going” I told him I was watching it right now and the judges were trying to figure out who would be last second to last and third to last in the class. In other words, they took the time and effort to figure out who should be “where” in the placings from first to last. 4) The best part is the comraderie. I do not think I have ever seen anyone at these shows thinking he’s the next Mr O or that these guys are beneath him. Athletes are just plain and imply, very nice to each other. That sounds cheesey and cheekee but I like it. It’s what bodybuilding (or part of) should be about because on show day, its 100% out of the hands of the competitor and into those of the judges. Really bodybuilding shows are about opinions. I have been to shows with a person where “my bodybuilder” won even though I thought he got a gift and looking at the score sheets (opinions) that bodybuilders won with two 4th place votes. The score card comes out to be an “average” of opinions. And Troy I know you are reading so for the record, the “opinions” were wrong at the Atlantic City ! Here’s the 3 guys I worked with for the Canda Show.

Sam Zebib 199 pounds - 4th Place- Light Heavy weight

Sam has all the muscle and condition to win and brought a good package altho0ugh I love him insanely huge circa 2005. What pushed him to 4th (my opinion) was his shape. He does not have the V Taper that the first guy had . That’s just the way it is, but check out some pics and you can appreciate his overall look. ---

 

Patrick Bernard 187 Pounds- 1st Place- Middle weight

You may have seen procard nutrition ads with Patrick in them. He took his class (middles ). This is the 4th time I worked with him. He was second time he has won his class and brought a good package. I really think he will do fairly well in the 202’s as a pro and I learned Canada is having some type of 202 pro qualifier this year so that may happen.

Ron Partlow 256 pounds- 2nd Place Super Heavy weight

Ron’s been around the block so many times I think he knows the exact numbers to every home, apartment or duplex in the neighborhood. He came into the show in very good condition but this is bodybuilding and, really, to come out with straight firsts you just have to be super cut with size. I think if he had more size then the argument could be made that “no way” should he have lost. When you have any deficiency (and everyone except a few pros have deficiencies) then its easy to make the argument that he can’t win the show. That’s what happened here. He had first, second and 3rd place votes which puts him in second where the winner had first and seconds.

When to Take A Break

A lot can be learned from asking the right questions. People always ask me how do I know when and how modifications should be made to someone's diet/training plan.  I have been working with a bodybuilder for a show and he’s at the point where his body seems a bit dead. By that, I mean he’s no longer changing even when I try to push his body a bit by changing up his diet. So today, I called him and asked if his body was responding to the diet changes. He asked, “what do you mean?” I asked him, “when you are in the gym do you feel like a bodybuilder? Do you feel like your body is responding to the training? His reply made it clear what the problem has been. “ Well yea I get a pump and all after a few sets.” Right there and then, I realized either he’s over trained or eating too little or a combo of the two. This is evident simply because the real answer should be, “ Yes I get a killer pump!” or at a minimum he should reply “I get a really good pump but towards the end I get tired.”


These are indicators that his body is responding to the training and diet. If a bodybuilder is hesitant in answering that question or uses a qualifier like, “well yea I get a good pump but…” then I know the diets just too much for his body to handle. That’s when I know it’s time to back off and chill out and let his body “come back” a bit until he can give me a definitive answer. The bigger problem here is that many bodybuilders who have no guidance or coaching will be simply way too insecure to back off their diet and training fearing they may look worse as a result. Or, they may lack the knowledge and experience to even understand you can’t gas it all the time day after day and not expect to set yourself up for failure.

Anyways, today my client gave me one of those qualifiers where yea he gets a good pump but he has to really work at it and the pump only lasts for a few sets. That means it’s time to take a couple days off mildly increase the carbs, then get back to the gym in three days time to a body that responds to training from set #1.

Promoting Gains in Muscle Mass

Question: I have always been told that you must take in more calories than you expend each day to build muscle. Is that really true?

Answer: No it is not true. Certainly, calories are extremely influential in promoting gains in muscle mass. However, other factors play a role such as your protein intake, meal timing, your carbohydrate intake and hormones.

Many nutritionists will argue that you must always eat more calories than you take in to build muscle mass. That idea is limited in that you always have to consider other factors; those listed above. Calories – say from carbohydrates- provide fuel for the muscles to do work. That is, you need calories – energy – to train. But ask yourself, can a car drive 100 miles per hour on only ½ a tank of gas? Does the gas tank have to be entirely full for that car to drive as fast as possible? Of course not. The same concept is true with training. The bodybuilder can easily train as hard as he can with an all-out high level of intensity without overloading on calories. Specifically, muscle glycogen, the collection of stored carbohydrates located in muscles that support your training, does not have to be at peak levels to support hard training sessions. In addition, when you always try to eat more calories than you need on a daily basis, you will end up storing a lot of body fat. Therefore, by eating a lot, you might get big, but you will also store a lot of unwanted body fat.

Besides calories, protein is immensely important and plays a huge role in growth. It is just as, if not more, important than “total calories” or eating more calories each day than is required. Protein serves as the foundation for muscle growth. It is the “bricks” to build a bigger body. Calories are simply the energy that allow the body to use those bricks. Without enough protein, you will not grow- even if you eat a lot of calories. So, the idea that you have to eat more calories on a daily basis than you need is faulty if, in fact, you fail to eat enough protein. In this case- eating a lot of calories – without eating enough protein; the result will be an increase in body fat while simultaneously a failure to gain muscle mass. This is one reason a quality, easy to digest protein powder becomes essential for supplementing protein intake.

Meal timing, how many times you eat daily, also impacts muscle growth and is of greater importance than “eating more calories than the body needs.” Eating multiple times through the day, such as 5, 6 or 7 times, helps pave the way for muscle growth by maximizing nutrient absorption. Eating a large meal before training and again after training can offset muscle breakdown associated with hard training. One of the paradox’s with training is that it tears the body down. Nutrition and rest help build it back up. Specifically, timing your meals so that you are eating larger meals 90 minutes before training and another large meal right after training is essential in preventing the muscles from being broken down too far, to the point where you are doing damage to the muscle rather than stimulating muscle growth. You could eat more calories each day than the body needs, yet if you fail to eat the right size meal before and after training and also neglect to structure your meals so that you are eating 5, 6, or 7 times a day, then you might just gain body fat and fail to grow.

The last part of timing has to do with what you eat before bed. In general, you want to time your meals so that you are not eating a lot of carbohydrates before bedtime because an excess carbohydrate intake can interfere with growth hormone output. Growth hormone is released within the first 90 minutes of sleep and it helps increase another hormone called IGF-1 which initiates a splitting of muscle cells where entirely new cells are generated from current muscle tissue leading to gains in mass. When cells plit, the body’s metabolism rises, so skipping carbs before bed, and using a GH releaser like GH Accelerator, over the long haul can keep you growing even when calories are not excessive.

Last Week Strategies for Competition

“He looked incredible the week before the show, but awful on stage.” This is what happens to a lot of bodybuilders who inaccurately time their peak leaving them looking better a week before the competition or a week after the competition! Getting ready for a show primarily requires one systematically strip away as much body fat as possible without shedding any valuable muscle mass. When you are lean, I mean extremely lean, you can do a lot of things that final week and actually see changes. That is, you can manipulate your water and carb intake to produce a fuller or harder look.

As with dieting, where there is no one-size fits all method to getting into tremendous condition, there is no one-way to approach the final one week period to competition. To illustrate this point, I have prepped several people for several competitions taking a different approach each time. 2001 Mr. Olympia: Jay Cutler depleted extremely hard and loaded heavily. The result; arguably his best ever. Though, for his 2003 Ironman win and his victory at the 2006 Mr. Olympia, he did not deplete and load. Victor Martinez’ 2003 Night Of Champions win and 2004 GNC win; both shows we depleted hard and loaded mildly. For his disastrous placing at the 2005 Arnold, he did not deplete and load; which cost him the show. Yet, Troy Alves did not deplete or load for the 2005 Ironman where he was in absolutely unreal condition and I did not have him nor Eduardo Correa do much of that for 2009. The take home message; every time you approach a show, things are a little different, the body is different and responds differently so you have to take those factors into consideration. I’ll outline the guidelines I use with bodybuilders. Hopefully you can learn from my experiences and apply them to your own body.

1) Fullness is A Factor

I worked with Chris Cook (Photo above by Bill Comstock) for just a couple shows. The first time out, he nailed it at the Nationals and won the overall. I went out to his house more than a week before the show to start out last the week prep. When he posed, he looked soft, with no real hardcore cuts. However, he looked real big and when you touched his muscles, they felt like rocks. That rock hard feel and full looking muscles responds incredibly well to hardcore depletion of carbohydrates. I had him cut his carbs to zero for four days and we went to the gym every one of those four days and did endless sets of light weight higher rep training for all the body parts with the goal to suck every last ounce of stored muscle glycogen from the muscles. After four days, he looked tighter. When he added carbs back in the final three days, his body changed every 12 hours and he became as hard as nails. When a bodybuilder looks full and his muscles feel hard to the touch, never be afraid to deplete the hell out of the body. I know Chris thought I was crazy; no carbs and lots and lots of sets, but I knew it would work. I used the same method with Jay for the 2001 Mr. Olympia. His muscles felt like cement a couple weeks out and I knew that his muscles could withstand severe depletion. When the muscles do not feel that way, cement- like, often the bodybuilder flattens out (the muscles shrink) with depletion. That was the scenario with Troy Alves the first time I worked with him for the 2005 Ironman. His muscles looked full and hard, but when you touched them, they didn’t have that super hard feeling. I knew if he depleted too hard, his muscles would flatten out and he’d only look worse from depleting, not better. Therefore, he only mildly restricted his carbs a week out and mildly loaded the final two days. Though Gustavo Badall won that show, the entire audience was extremely vocal in their support for Troy. He looked amazing and I thought it was one show where he should have come away as the winner.

2) Fatigue is a Factor

Warning: if you are extremely tired from dieting and go into the final week excessively beat up from the long weeks of fewer calories, carbohydrates and cardio, then you’re setting yourself up for failure if you choose to deplete and load. Simply put; the final week is an extremely stressful event on the body. If you are already too tired, then depleting will end up flattening the muscles down too far to the point where the depletion process can only make you look smaller. In addition, many times when you load a fatigued body up on carbs; either the muscles do not readily load up so you end up looking flat. Or, the result is excessive water retention. From my experience it seems the body builder who carbs up in a severe state of fatigue simply ends up retaining water, which interferes with his condition and definition. That’s why I recommend the bodybuilder start his contest prep far enough out from the show so he can take the 2 weeks prior to the final week and rest more, stop cardio and decrease the intensity of his training. This, somewhat of a rest phase, makes a big difference in the way the body responds to the depletion and loading process. When the body is fresh and not suffering from excess fatigue, the depletion and loading process is far more effective.

3) Water Intake Is A Factor

I always have bodybuilders drink more from 14 days out from the show to 3 days out. At around the 14 day mark, I’ll have them double up on their water intake only to sharply reduce it to as little as 4-6 cups a day the final 3 days going onto the show. The reason: a higher intake tricks the body to become more rapidly dehydrated when there is a reduction in fluid intake. For example, if the bodybuilder was drinking 1 gallon of water a day and reduced that to 4 cups, his body would fall into a dehydration state as switching from a full gallon to 4 cups is a severe drop off. However, if the bodybuilder goes from 2 gallons to 4 cups the dehydration process is not only quicker but greater in scope. And, here is a secret to loading up on carbs: when you increase your carb consumption the final 2 or 3 days, you should reduce your water intake. This – dehydration - creates a tighter look. While many will disagree with that as, on paper from a physiology point of view the formation of muscle glycogen requires water, in the real world, restricting water causes a visual effect that results in greater definition. This, of course, is affirmed by the use and misuse of diuretics. Diuretics cause the body to lose water resulting in better definition. However, you can create an incredibly defined look simply by cutting back on water intake.

4) Carb Status Is A Factor

How many carbs to eat those final 2-3 days will vary from bodybuilder to bodybuilder. Eating 90 grams a day while dieting? Guess what; 500 will make you watery as a broken dam. Eating 400 while dieting? Loading on 400, 500, or 600 will leave you flat. As a rule, the fewer carbs you ate while dieting, the fewer your carb needs while loading. Likewise, if you eat a lot of carbs while dieting, you’ll need plenty to bring you back. I advise most bodybuilder to eat 2 times the amount of carbs they ate while dieting during the carbing up phase, the final 3 days. For example, is a bodybuilder dieted on 100 carbs, he can load on 200. If, for the most part he dieted on 300 carbs, then he would need up to 600 a day the final three days. Keep in mind, you should not be training the final two or three days so you do not need massive amounts of carbs to fill the muscles out with glycogen. Simply by not training, the body will fill out and bounce back from having gone through a depletion phase.