The subject won his weight class and the overall title for
a NPC National Qualifying State Competition. The day of the show
he weighed in at 226 lbs with approximately 4% body fat. The
following is an brief summary of his preparation:
The subject usually walked at least two hours if not up to
five hours daily. Weight training was performed approximately
five days a week.
The subject consumed an estimated daily average of 5699 to
7281 kcal up until the contest. The percentage of calories from
foodstuffs consisted of; protein: 19 to 28%, carbohydrates: 51
to 58%, fats: 19 to 30%. The subject ate a combination of all
food components every meal. Thus, there was little need to worry
about the "Glycemic Index" of each food. Meals were
usually spaced approximately 2.5 to 3 hours apart. Workouts usually
began 1 hour after the completion of a meal. Premature hunger
followed by mild hypoglycemia was experienced if the percentage
of calories from fat approached or dropped below 20%. It was
hypothesized that an adequate amount of dietary fat was needed
to slow the emptying of the gut for a sustained release of foodstuffs
into the body.
Body composition was estimated by seven site skin fold measurements.
They were taken approximately every two weeks for four periods
and then approximately once every week there after for an additional
eight periods. Changes of percent fat, pounds of fat, and pounds
of lean body weight were noted. Total body weight was taken from
the same scale which had been calibrated regularly. Slight modifications
were made on diet and exercise dependant upon body composition
calculations and over-training cues.
Since fat reduction was not as a great of a concern the last
week, the total caloric intake was increased slightly in attempt
to allow adequate calories for recovery and increased glycogen
stores. Resistive training was stopped four days before the show
in effort to restore glycogen in the muscle. Walking and posing
practice were continued. Posing with the aid of a mirror was
greatly reduced. Walking was used more as a means of stress management
than fat burning activity the final days before the show. Three
days before the show, an effort was made to reduce food volume
and maintain an elevated caloric intake by eating less more often
in order to reduce abdominal circumference caused by intestinal
volume. In addition, foods suspected of causing gas and minor
food allergies were eliminated. Foods containing added salt were
discontinued two days before the show in effort to deplete subcutaneous
water. Timing was crucial at this point since it was feared that
a premature sodium depletion would trigger negative feed back
from the bodies receptors resulting in a retention of sodium
by the body. Tap water was also replaced by distilled water two
days before the show to insure a reduced sodium intake. Posing
was increased two days before the show in effort to expel subcutaneous
water. Water intake was increased the day before the show in
attempt to inhibit Anti-diuretic Hormone produced in the body.
Approximately six ounces of beer was consumed the evening before
the show as to further inhibit Anti-diuretic hormone in effort
to deplete subcutaneous water. Water was consumed sparingly upon
arising the morning of the show to maintain the diuretic effects
noted after slumber. A suppository laxative was used the morning
of the show in effort to further reduce inter-intestinal volume.
Water was consumed as desired approximately an hour or so before
the morning prejudging.