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Thread: Precompetition journal

  1. #2279
    MD staff Daibhí O'Buadain's Avatar
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    Default A nutrition and conditioning intervention for natural bodybuilding contest preparation

    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4422265/

    Scott Lloyd Robinson, Anneliese Lambeth-Mansell, Gavin Gillibrand, Abbie Smith-Ryan, and Laurent Bannock


    Abstract

    Bodybuilding competitions are becoming increasingly popular. Competitors are judged on their aesthetic appearance and usually exhibit a high level of muscularity and symmetry and low levels of body fat. Commonly used techniques to improve physique during the preparation phase before competitions include dehydration, periods of prolonged fasting, severe caloric restriction, excessive cardiovascular exercise and inappropriate use of diuretics and anabolic steroids. In contrast, this case study documents a structured nutrition and conditioning intervention followed by a 21 year-old amateur bodybuilding competitor to improve body composition, resting and exercise fat oxidation, and muscular strength that does not involve use of any of the above mentioned methods. Over a 14-week period, the Athlete was provided with a scientifically designed nutrition and conditioning plan that encouraged him to (i) consume a variety of foods; (ii) not neglect any macronutrient groups; (iii) exercise regularly but not excessively and; (iv) incorporate rest days into his conditioning regime. This strategy resulted in a body mass loss of 11.7 kg’s, corresponding to a 6.7 kg reduction in fat mass and a 5.0 kg reduction in fat-free mass. Resting metabolic rate decreased from 1993 kcal/d to 1814 kcal/d, whereas resting fat oxidation increased from 0.04 g/min to 0.06 g/min. His capacity to oxidize fat during exercise increased more than two-fold from 0.24 g/min to 0.59 g/min, while there was a near 3-fold increase in the corresponding exercise intensity that elicited the maximal rate of fat oxidation; 21% O2max to 60% O2max. Hamstring concentric peak torque decreased (1.7 to 1.5 Nm/kg), whereas hamstring eccentric (2.0 Nm/kg to 2.9 Nm/kg), quadriceps concentric (3.4 Nm/kg to 3.7 Nm/kg) and quadriceps eccentric (4.9 Nm/kg to 5.7 Nm/kg) peak torque all increased. Psychological mood-state (BRUMS scale) was not negatively influenced by the intervention and all values relating to the Athlete’s mood-state remained below average over the course of study. This intervention shows that a structured and scientifically supported nutrition strategy can be implemented to improve parameters relevant to bodybuilding competition and importantly the health of competitors, therefore questioning the conventional practices of bodybuilding preparation.

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    MD staff Daibhí O'Buadain's Avatar
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    Default Dave Draper "American Muscle Magazine" Oct. 1987


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    Default


  4. #2282

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    Quote Originally Posted by Daibhí O'Buadain View Post

    There is a ronline I would like to see.

    Can totally relate to Dave of what he put himself through in his life away from the gym and to get back to it.

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    Quote Originally Posted by Guy Hungwell View Post
    There is a ronline I would like to see.

    Can totally relate to Dave of what he put himself through in his life away from the gym and to get back to it.
    Same here.
    A Ronline with Draper would be great.

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    MD staff Daibhí O'Buadain's Avatar
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    11/10

    Incline bench presses - 15/12/12/12/90-190lbs
    Incline dumb bell flys 12/12/12/12 25-45lbs

    O'Buadains
    12/12/12 20-25lbs

    Shoulder seated barbell military press 15/12/12/10 90-195lbs
    Smith Incline Shoulder Raise 15/12/12 145 - 210lbs.
    One arm lateral raises 12/12 30-35lbs

    Trap bar shrugs 15/12/12/12 150lbs-350lbs forward and reverse.

    Close grip bench press 15/12/12 155-235lbs

    Treadmill inclines 24 minutes 5.0-10.0 levels 3.2-3.4mph

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  8. #2286
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    Default 2017 NPC Big Sky Classic Physique Overall


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    11/18

    Treadmill inclines 24 minutes 5.0-10.0 levels 3.2-3.4mph

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  11. #2289
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    11/20

    Incline dumbbell curls 15/12/12 30 - 45lbs
    One arm preacher bench curls 15/12/12 25-35lbs.

    Forearm hammers 12/12/12 35-45lbs
    Reverse forearm curls 12/12/12 60-80lbs

    Ab roller
    Planks
    Cable Kneeling Crunch
    Crunches

    Treadmill inclines 5.0 - 10.0 degree inclines 3.2 - 3.4 mph 24 minutes
    * All cardio is done on an empty stomach following lifting.

  12. #2290

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    Quote Originally Posted by Daibhí O'Buadain View Post
    11/20

    Incline dumbbell curls 15/12/12 30 - 45lbs
    One arm preacher bench curls 15/12/12 25-35lbs.

    Forearm hammers 12/12/12 35-45lbs
    Reverse forearm curls 12/12/12 60-80lbs

    Ab roller
    Planks
    Cable Kneeling Crunch
    Crunches

    Treadmill inclines 5.0 - 10.0 degree inclines 3.2 - 3.4 mph 24 minutes
    * All cardio is done on an empty stomach following lifting.

    10 incline, you are almost upside down old man, good stuff, your hams, calves and glutes must take a beating

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    Quote Originally Posted by Guy Hungwell View Post
    10 incline, you are almost upside down old man, good stuff, your hams, calves and glutes must take a beating
    Thanks.
    I enjoy lower body training.

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    11/25
    Starting back up after Thanksgiving holiday week.

    Treadmill inclines 24 minutes 5.0-10.0 levels 3.2-3.4mph

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    11/26

    Off

  16. #2294

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    Quote Originally Posted by Daibhí O'Buadain View Post
    11/25
    Starting back up after Thanksgiving holiday week.

    Treadmill inclines 24 minutes 5.0-10.0 levels 3.2-3.4mph
    we have our Thanksgiving in October, but I went to a big buffet on friday with some freinds(it was an anniversary for someone)
    I literally ate
    2 plates of assorted salads/shrimps/mussels
    5 full plates of assorted meats, chicken wings, fish, spring rolls dumpling, general tao chicken, beef and broccoli, peppered shrimp, with about 1 small bit of noodles total
    1 giant bowl of meats, veggies, noodles, fish(they make it right in front of you, you fill the bowl with all the raw shit and toppings/sauces first)
    3 plates with ice cream, strawberries/pineapple/marshmallow(all dipped in chocalte fondue), pastries those weird chinese jello type bubble thigies, and brownies
    2 large glass of coca cola
    needless to say I should have worked arms saturday instead of friday but in the end that was my second thanksgiving and the first cheat meal I have had in a couple of weeks

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    Quote Originally Posted by NelsonMuntz View Post
    we have our Thanksgiving in October, but I went to a big buffet on friday with some freinds(it was an anniversary for someone)
    I literally ate
    2 plates of assorted salads/shrimps/mussels
    5 full plates of assorted meats, chicken wings, fish, spring rolls dumpling, general tao chicken, beef and broccoli, peppered shrimp, with about 1 small bit of noodles total
    1 giant bowl of meats, veggies, noodles, fish(they make it right in front of you, you fill the bowl with all the raw shit and toppings/sauces first)
    3 plates with ice cream, strawberries/pineapple/marshmallow(all dipped in chocalte fondue), pastries those weird chinese jello type bubble thigies, and brownies
    2 large glass of coca cola
    needless to say I should have worked arms saturday instead of friday but in the end that was my second thanksgiving and the first cheat meal I have had in a couple of weeks
    God,
    How much weight did you gain from all of that?

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