PRETRAINING 30 g of carbs with a preworkout formula DURING 60 g of carbs with 10 g of essentials amino acids and 5 g of BCAAs POST-TRAINING 30 g of carbs and 30 g of WPI You should not reduce your carbs
completely –make sure you have some around training time. Drop the herbal diuretic. The last thing you
want is to be dehydrated when you are pushing yourself in the gym. I hope that helps.
Good luck, Jon Davie
RUN-UP TO A SHOW HI JON,
What are your suggestions for training in the last few weeks before a show? I have always used supersetting or drop sets and higher reps to bring out more definition. However I spoke to Luke Timms who said that the programme you suggest is to keep it basic and stick with heavy weights for 6-8 reps right up to the show.
Thanks a lot, KELVIN
Hi Kelvin, The big thing with show preparation is maintaining lean muscle mass. Firstly, the more mass you maintain the
bigger you will look on stage. After all, it’s a bodybuilding show. Secondly, the more muscle you maintain,
the more bodyfat you will metabolise on a daily basis. Also, I believe that there is a misconception that high reps are going to change the look of your muscle. I believe that you are limited to changes in the shape of a muscle; however you can change the look of a group of muscles. For example, it is common to see people with poor rear delt development. A full, developed rear delt can completely change the overall look of the shoulder area as well as highlight the triceps tie-ins. I believe that if we spent the year increasing
the weight we lift, then we’d increase the strength and size of our muscles. When we decide to do higher reps with less weight, all we do is allow our muscle to shrink in size as the requirement to be big and strong has diminished. I train as heavy as I can with good form,
focusing 100% on the muscle I’m training. When I find my strength decreasing at around four weeks out, I still lift the weight that forced my muscle to grow. However, if I only get four or five reps I do a 10% drop in weight and go for two more reps. The big thing is to accept that the last few weeks of show preparation are about maintaining the gains you have made in the offseason. So focus more on warming up, form and lifting heavy weight for as many reps as you can.
Good luck, Jon Davie
CARDIO OR NO CARDIO? HI JON,
I have read the articles you’ve written called Eat To Compete. I have really enjoyed reading them and have recently started the offseason plan. I have a few questions I hope you can answer. You say that during the offseason there is no
need to do cardio and that you should be able to maintain a lean bodyfat percentage by focus-
140 FLEX
ing on nutrition and resistance training. I am currently doing about one hour of cardio four times per week and do weights three times a week. If I drop my cardio won’t I just simply put on fat?
Secondly, I have been slowly increasing
my food each week to speed up my metabolism, as you suggested. However I am finding it very difficult to eat the 200 to 250 g of green vege tables at each meal. What do you suggest? Lastly, you suggest drinking about four litres
of water per day. I am finding that very hard to fit in and seem to be running to the toilet all the time. Any suggestions?
Thanks a lot for you help, KATIE D
Hi Katie, I do say that in theory you should not need to do much cardio in the offseason to maintain a lean bodyweight. That is true if you are trying to maintain a bodyfat percentage because it is simple a matter of balance. If you eat more food than your body requires then you will need to do some cardio because your skinfolds are likely to go up. If you eat a balanced plan and your metabolism is cranking then you will not need to do any cardio, unless you want to for cardiovascular fitness. Slowly increasing your fibrous carbs is simply
a way of stimulating your metabolism by adding food with high fibre content and extremely low calorie content. This effectively makes your body burn more calories to aid the breakdown of this added fibre while adding very little calories. Now it may take you four to six weeks to get up to 200 g fibrous carbs per meal depending on where you are starting from. Just bear with it and as the days go by it will get easier and easier. Lastly, try adding low-joule cordial to two
litres of the water. Studies have shown that is easier to consume water with flavour than water without. I can’t help you with the extra toilet trips!
Good luck, Jon Davie FLEX
EDITOR’S NOTE: If you have any questions for Jon then please send them to: PO BOX 133, ASHMORE CITY, QUEENSLAND 4214.
DALLAS OLSEN
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