Madman's (not so) Secret Plans...

**madman911** · 04-18-2006, 04:38 PM

So, you're wondering how I plan to wrap-up my first place victory in the novice division, eh? Well, my plan is top secret. If I tell you, then you'll use the information for your own gain. I'd better keep my mouth shut...

:shifty:

What? You're not leaving until I tell you. Well, alright, you forced it out of me. Here it is:

MADMAN'S SECRET PLAN FOR WINNING THE IMPC NOVICE DIVISION!!!!

Here are my three separate goals that will lead me to victory:

Goal #1: Reach 10% BF in 9-13 weeks

Start: Today at 184 lbs and 17% BF
End: 6/13/06 at 168 lbs

Goal #2: Bulk for 8 weeks, gaining at least 5 lbs LBM , without exceeding 12% BF

Start: 6/14/06 at 168 lbs
End: 8/9/06 at 177+ lbs

Goal #3: Cut down to competition ready condition >5% BF in 13-14 weeks

Start: 8/9/06 at 177+ lbs
End: 11/18/06 at 160-? lbs (my final weight will depend on LBM gained during bulk and lowest BF% I can achieve)

Now, I will go into the details of the nutritional plan I will use to achieve goal #1. I'll post the plans for the remaining goals when they come up:

Goal #1: The Diet

At 184 lbs, my baseline calories are 2700

My cutting calories are 2200

Daily macronutrient breakdown:

Fats: 40-55 g
Protein: 220-240 g
Carbs: 180-230 g

Utilizing the muscle sparing effects of carbs:

Carb intake is concentrated pre-, intra-, and post-workout as follows:

20% of daily carbs consumed prior to AM cardio as maltodextrin
35% of daily carbs consumed 1 -2 hours pre-lifting as low GI (oats, most likely)
20% of daily carbs consumed during lifting as dextrose
25% of daily carbs in low GI form (sweet potator, brown rice) 30 minutes after lifting/PM cardio

Fat intake at high carb meals will be minimal

All other meals will be low carb, moderate fat

The Re-feed: Leptin is My Friend

Refeed once every two weeks until I get below 15%, then increased to once a week

On re-feed days, I'll drop protein to 180 g and increase carbs to 400-450 g

Re-feed days will be leg days, as my legs need the anabolic benefits of refeeding more than my other bodyparts.

All calories and macronutrient amounts will be adjusted every 2-3 weeks according to changes in BW and BF.

That's my (not so) secret plan. Personally, I think it is foolproof, if I can just stay away from the beer :fingersxd.

**madman911** · 04-18-2006, 07:02 PM

Just to be very accurate, my current meal plan works out to the following:

2,281 calories per day: 239 g protein, 218 g carbs, 45 g fat

**Fitnfirm** · 05-11-2006, 02:49 AM

Quote:

Originally Posted by madman911

Just to be very accurate, my current meal plan works out to the following:

2,281 calories per day: 239 g protein, 218 g carbs, 45 g fat

Uh thats just a bit more than I take in everyday, your going to be the shrinking man!!!!!!!!! I will have more beef though

**madman911** · 05-11-2006, 01:18 PM

Quote:

Originally Posted by Fitnfirm

Uh thats just a bit more than I take in everyday, your going to be the shrinking man!!!!!!!!! I will have more beef though

In a week or so I plan to increase my calories a bit, probably adding in about 200 more carb calories. Right now, I'm too busy to do a lot of cardio; I've only been hitting the elliptical 1x or 2x a week, thus my calories are a bit lower than I'd normally start cutting with. In a couple of weeks I'll be upping the cardio and starting X Factor + NHA stack, so more calories will be a wise decision. I hope that armed with the power of that stack I will be able to continue losing fat while adding a little mass, at least on my weak bodyparts. Wish me luck!!! Or don't... after all we are in competition.

Oldrookie · 05-11-2006, 06:21 PM

I think my plan is probably similar to yours although my final focus is actually a natural bodybuilding show in March.

Stage One. I started at 216 about a month and a half ago. Last week my weight was down to 201. This was part of my first stage of my plan. I am looking to get down to about 185-190 by July.

Stage Two. From there I plan on focusing more on bringing up areas of weakness in my physique.

Stage Three. Because of this IMPC I will begin cutting down to hopefully around 175 or 180.

Post IMPC. After the IMPC I will have a couple months to build up those weaknesses some more before beginning my final contest prep before the March contest. My goal is to be down to about 5% bodyfat at about 175.

**madman911** · 05-11-2006, 08:20 PM

My original plan was to do a mini-bulk, as outlined in my Goal #2, but I've since decided no to do that. I've decided to instead heed the warning of most of the natural pros I've heard speak on the subject of contest prep: most first time competitors underestimate the amount of weight they need to lose in order to be contest-ready shredded by a factor of 2. If you think you need to lose 20 lbs, plan to lose 40. That means it'll also take you at least twice as long to lose that weight. There's a big difference between being lean enough to not embarrass yourself onstage and achieving the conditioning required to win.

My plan is to just straight cut through until november 18th and even then I may not have the time I need to get shredded, in which case I'll just keep going until I am. I won't consider stepping on stage until I prove to myself that I can achieve total shreddom. I am about 180 right now and I realize I probably need to go well under 150 to be shredded. The thought of weighing that little is pretty hard to get a handle on, because I of course want to look big... but the fact is, the more shredded you are, the bigger you look-- when you're not wearing any clothes. I'm only 5' 7" so I guess I'd better get used to the fact that I'm not likely to ever weigh in at over 160-170 when shredded, if I keep my training natural.

Quote:

Originally Posted by Oldrookie

I think my plan is probably similar to yours although my final focus is actually a natural bodybuilding show in March.

Stage One. I started at 216 about a month and a half ago. Last week my weight was down to 201. This was part of my first stage of my plan. I am looking to get down to about 185-190 by July.

Stage Two. From there I plan on focusing more on bringing up areas of weakness in my physique.

Stage Three. Because of this IMPC I will begin cutting down to hopefully around 175 or 180.

Post IMPC. After the IMPC I will have a couple months to build up those weaknesses some more before beginning my final contest prep before the March contest. My goal is to be down to about 5% bodyfat at about 175.

Crobar · 05-11-2006, 09:59 PM

Come on tell me!!! I promise I wont tell!

Oldrookie · 05-12-2006, 02:45 AM

I know what you mean about trying to get ripped but still wanted to feel big. When I first started to think about this process I was thinking I would be really lean if I got down to 190 or so. After figuring out bodyfat and lean body mass I figure 175 would be more likely and even that might not get me shredded. When I was at 216 it seemed like a long way off, but I know the closer I get to that number the healthier I will be and the better I will look so I am trying to strive to get down there.

It is very frustrating when you look at some of the bodybuilders out there who are something like 5'8" 240 and stuff like that because it seems so out of reach. I have felt better recently though because I have found some stats on guys in the WNBF and INBF who are about 5'10" 175 who have truly impressive physiques. I am certainly amazed and impressed by the incredible size of guys like Ronnie Coleman, but I am probably more inspired by the natural guys because it is a more realistic goal for somebody who is training completely natural.

**madman911** · 05-12-2006, 02:01 PM

We're definitely on the same page. I went to a natural show a few weeks ago and it was really inspiring. When natty guys are wearing their baggy sweat shirts and pants, they look like average-sized Joe's, then you see them on stage in their posing trunks and they look amazing... well, the top guys in their classes look amazing anyway, but everyone looked good. I'm more into the natural scene for sure, although I respect and am amazed by the IFBB pros too. The natural scene is much easier to become a part of, which is also an attractive feature.

Unfortunately for me, I did a cycle of Prostanazol, just after it was added to the anti-doping watch list and I won't be eligible to compete in most natural shows for 5 years. Oh well, by that time I should be able to get myself into incredible condition and I'll still have a few good years of competing left in me as I'll be 37. So, looks like if I'm going to compete in the meantime I'll have to enter some untested shows and just work extra hard at my conditioning to hopefully not be totally outclassed.

05-11-2006, 06:21 PM	#5
Oldrookie IMPC Contestant Join Date: Apr 2006 Location: Michigan Posts: 259 Recipes: 0 Rep Power: 8	Good plan Madman I think my plan is probably similar to yours although my final focus is actually a natural bodybuilding show in March. Stage One. I started at 216 about a month and a half ago. Last week my weight was down to 201. This was part of my first stage of my plan. I am looking to get down to about 185-190 by July. Stage Two. From there I plan on focusing more on bringing up areas of weakness in my physique. Stage Three. Because of this IMPC I will begin cutting down to hopefully around 175 or 180. Post IMPC. After the IMPC I will have a couple months to build up those weaknesses some more before beginning my final contest prep before the March contest. My goal is to be down to about 5% bodyfat at about 175. __________________ "To give anything less than your best is to sacrifice the gift." --Steve Prefontaine

05-11-2006, 09:59 PM	#7
Crobar IMPC Contestant Join Date: Mar 2006 Location: a hop from NYC Posts: 371 Recipes: 0 Rep Power: 6	Come on tell me!!! I promise I wont tell! __________________ Animal: A hardcore, no-holds-barred bodybuilder. One who is supremely driven, focused and dedicated. The epitomy of what a bodybuilder is all about... Why you're here. NO GUTS NO GLORY Winners are those who make habit out of doing things losers are uncomfortable doing Ultimate Challenge 2006 IMPC: April Pictures IMPC: May Pictures

05-12-2006, 02:45 AM	#8
Oldrookie IMPC Contestant Join Date: Apr 2006 Location: Michigan Posts: 259 Recipes: 0 Rep Power: 8	Contest weight I know what you mean about trying to get ripped but still wanted to feel big. When I first started to think about this process I was thinking I would be really lean if I got down to 190 or so. After figuring out bodyfat and lean body mass I figure 175 would be more likely and even that might not get me shredded. When I was at 216 it seemed like a long way off, but I know the closer I get to that number the healthier I will be and the better I will look so I am trying to strive to get down there. It is very frustrating when you look at some of the bodybuilders out there who are something like 5'8" 240 and stuff like that because it seems so out of reach. I have felt better recently though because I have found some stats on guys in the WNBF and INBF who are about 5'10" 175 who have truly impressive physiques. I am certainly amazed and impressed by the incredible size of guys like Ronnie Coleman, but I am probably more inspired by the natural guys because it is a more realistic goal for somebody who is training completely natural. __________________ "To give anything less than your best is to sacrifice the gift." --Steve Prefontaine

05-12-2006, 02:01 PM	#9
madman911 Metamorphosizing Join Date: Sep 2005 Location: Boston Area Posts: 1,523 Recipes: 0 Rep Power: 60	We're definitely on the same page. I went to a natural show a few weeks ago and it was really inspiring. When natty guys are wearing their baggy sweat shirts and pants, they look like average-sized Joe's, then you see them on stage in their posing trunks and they look amazing... well, the top guys in their classes look amazing anyway, but everyone looked good. I'm more into the natural scene for sure, although I respect and am amazed by the IFBB pros too. The natural scene is much easier to become a part of, which is also an attractive feature. Unfortunately for me, I did a cycle of Prostanazol, just after it was added to the anti-doping watch list and I won't be eligible to compete in most natural shows for 5 years. Oh well, by that time I should be able to get myself into incredible condition and I'll still have a few good years of competing left in me as I'll be 37. So, looks like if I'm going to compete in the meantime I'll have to enter some untested shows and just work extra hard at my conditioning to hopefully not be totally outclassed. __________________ Millennium Sport Technologies Sponsored Athlete http://www.millenniumsport.net IMPC 2006 Novice Division Champ IMPC 2007 Open Division Champ Never underestimate the power of the bandana.

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04-18-2006, 04:38 PM	#1
madman911 Metamorphosizing Join Date: Sep 2005 Location: Boston Area Posts: 1,523 Recipes: 0 Rep Power: 60	Madman's (not so) Secret Plans... So, you're wondering how I plan to wrap-up my first place victory in the novice division, eh? Well, my plan is top secret. If I tell you, then you'll use the information for your own gain. I'd better keep my mouth shut... :shifty: What? You're not leaving until I tell you. Well, alright, you forced it out of me. Here it is: MADMAN'S SECRET PLAN FOR WINNING THE IMPC NOVICE DIVISION!!!! Here are my three separate goals that will lead me to victory: Goal #1: Reach 10% BF in 9-13 weeks Start: Today at 184 lbs and 17% BF End: 6/13/06 at 168 lbs Goal #2: Bulk for 8 weeks, gaining at least 5 lbs LBM , without exceeding 12% BF Start: 6/14/06 at 168 lbs End: 8/9/06 at 177+ lbs Goal #3: Cut down to competition ready condition >5% BF in 13-14 weeks Start: 8/9/06 at 177+ lbs End: 11/18/06 at 160-? lbs (my final weight will depend on LBM gained during bulk and lowest BF% I can achieve) Now, I will go into the details of the nutritional plan I will use to achieve goal #1. I'll post the plans for the remaining goals when they come up: Goal #1: The Diet At 184 lbs, my baseline calories are 2700 My cutting calories are 2200 Daily macronutrient breakdown: Fats: 40-55 g Protein: 220-240 g Carbs: 180-230 g Utilizing the muscle sparing effects of carbs: Carb intake is concentrated pre-, intra-, and post-workout as follows: 20% of daily carbs consumed prior to AM cardio as maltodextrin 35% of daily carbs consumed 1 -2 hours pre-lifting as low GI (oats, most likely) 20% of daily carbs consumed during lifting as dextrose 25% of daily carbs in low GI form (sweet potator, brown rice) 30 minutes after lifting/PM cardio Fat intake at high carb meals will be minimal All other meals will be low carb, moderate fat The Re-feed: Leptin is My Friend Refeed once every two weeks until I get below 15%, then increased to once a week On re-feed days, I'll drop protein to 180 g and increase carbs to 400-450 g Re-feed days will be leg days, as my legs need the anabolic benefits of refeeding more than my other bodyparts. All calories and macronutrient amounts will be adjusted every 2-3 weeks according to changes in BW and BF. That's my (not so) secret plan. Personally, I think it is foolproof, if I can just stay away from the beer :fingersxd. __________________ Millennium Sport Technologies Sponsored Athlete http://www.millenniumsport.net IMPC 2006 Novice Division Champ IMPC 2007 Open Division Champ Never underestimate the power of the bandana.

04-18-2006, 07:02 PM	#2
madman911 Metamorphosizing Join Date: Sep 2005 Location: Boston Area Posts: 1,523 Recipes: 0 Rep Power: 60	Just to be very accurate, my current meal plan works out to the following: 2,281 calories per day: 239 g protein, 218 g carbs, 45 g fat __________________ Millennium Sport Technologies Sponsored Athlete http://www.millenniumsport.net IMPC 2006 Novice Division Champ IMPC 2007 Open Division Champ Never underestimate the power of the bandana.