[Krištof Šajn]

4 days out update.
Weight dropped down to 81,7kg which is crazy to me. Last day of suffering today. Carb load begins tomorrow. Starting with a 1000g of carbs and adjusting based on the blood sugar and weight on Thursday. Will post some pics bellow but I can say I’m quite happy with the current package!

[Krištof Šajn]

sounds like your playing around with sodium/potassium and fluid to much alongside the fluid intake and its causing you to expel fluid harder.

I seem to be seeing this alot with people trying to get over complicated.

It also sounds like you should of been backing off earlier and tapering food up earlier however do I think this is more related to my first point.

I would reduce water to 8L – its way way to high this far out IMO.

I would continue with the 600g days and asses day to day

i would look to add a little fats to meals from oils.

However its very hard to impossible for us to guide you now without knowing all the details and working with you closely.

Hey Peter, thanks for response.

You’ve made a solid point by saying that overcomplicating can be bad. However I really don’t want to be overcomplicating this final week at all.

I haven’t been manipulating sodium or water at all, I’ve been doing this amounts for about 2 months now and will only make a slight reduction with water if it will be needed at the end.

I’m also not really looking for guidance and know that listening to my coach is most important.

I’m just very fascinated by this things and have never seen an example when someone weighs 83kg and does not fill out on more than 1600g of carbs.

Thanks for recommendations again![/quote]

I’ve coached smaller guys in 60kg range and they’ve had over 1600g carbs and still could have potentially pushed more. You’ve trialled this now so in my opinion you have scope to push some more. Person to person everyone needs different amounts. On paper yes bodyweight might make a difference to what someone will need but essentially this is bodybuilding and there are no scripts or rules .[/quote]
Thanks Haider. I totally agree with you that every body is different. Me and the coach helping me have made a plan and hopefully everything goes smooth. Will keep you guys updated!

[Krištof Šajn]

Monday update.

Last week officially entered. Had a posing session with a fellow competitor yesterday and it absolutely exhausted me. 1kg drop over the night which puts me at 82kg flat. Last final days of low days which have absolutely helped with achiving the condition that I’m proud of.

Hard work is almost done which excites me a lot and I can’t wait for show to happen.

Apartment is reserved as I’m going to the show a day early just to get comfortable and limit the stress as much as possible. All the things are coming together and that make me very happy!

[Krištof Šajn]

I also primarily count direct macros, but I eat the same foods everyday so I’m consistent over the time and it doesn’t really matter. When it comes to sugar free ketchup for example I do not weigh it since I always use the same amount. At the end of the day consistency is the key!

[Krištof Šajn]

Looking Awesome Kristof! Your back shot is looking amazing, a real strong point for you and i’m sure it will look even better once you fill out and are less depleted! keep us updated 🙂

Officially 1 week out today.

Last final push and the first time I uctually feel it. Roughly eating 1800kcal to hopefully take some more fat off. Plan is to push for 3 more days and than start loading.

Weight in this morning at 83.2kg which is the lowest until now. Hopefully some more drops will happen before we start the aggressive fill up which I’m very excited about!

[/quote]
Thanks for the compliment Kiera, hearing this really means a lot for a first time competitor. I will for sure keep you all updated!!

[Krištof Šajn]

Officially 1 week out today.
Last final push and the first time I uctually feel it. Roughly eating 1800kcal to hopefully take some more fat off. Plan is to push for 3 more days and than start loading.

Weight in this morning at 83.2kg which is the lowest until now. Hopefully some more drops will happen before we start the aggressive fill up which I’m very excited about!

[Krištof Šajn]

sounds like your playing around with sodium/potassium and fluid to much alongside the fluid intake and its causing you to expel fluid harder.

I seem to be seeing this alot with people trying to get over complicated.

It also sounds like you should of been backing off earlier and tapering food up earlier however do I think this is more related to my first point.

I would reduce water to 8L – its way way to high this far out IMO.

I would continue with the 600g days and asses day to day

i would look to add a little fats to meals from oils.

However its very hard to impossible for us to guide you now without knowing all the details and working with you closely.

Hey Peter, thanks for response.
You’ve made a solid point by saying that overcomplicating can be bad. However I really don’t want to be overcomplicating this final week at all.
I haven’t been manipulating sodium or water at all, I’ve been doing this amounts for about 2 months now and will only make a slight reduction with water if it will be needed at the end.

I’m also not really looking for guidance and know that listening to my coach is most important.

I’m just very fascinated by this things and have never seen an example when someone weighs 83kg and does not fill out on more than 1600g of carbs.

Thanks for recommendations again!

[Krištof Šajn]

Hey kristof,

I also prefer a linear load, whether you are natural or assisted.

This gives the body time to drop off any inflammation and then maintain a look that you like for show day throughout the back end of the week.

If your midsection is an issue then the linear load would be perfect as it gives you time to pull back a touch a day or two before stage time. This will keep the midsection nice and tight.

Thanks for reply Phoebe. I will kinda run a linear load since we will start loading on Wednesday and hopefully also drop some body fat until then as well.

In terms of my mid section I have figured out what foods work for me and don’t cause any bloating, for example at the end of a 1000g carb day I can easily pull a vacuum.

[Krištof Šajn]

Hey Kristof – Similar to Clare, I think this is something you should be asking your coach especially if they’ve been working with you through your prep or at least the backend where you see daily changes as they’ll know how your body responds to certain foods / salt / water / fats etc.

BUT saying that, if your BG is super low and dropping weight and if you think your pics don’t look different (again, this is where your coach is important because IMO unless you’re an experienced competitor it’s hard to look at yourself subjectively a week out of your show let alone see how much it’s changing hour by hour with meals), I would increase your carbs further. Defo drop the Lo Salt out IMO and add some fats in if your BG is staying relatively low. This is something we ran in my carb up as my BG an hour post meal wasn’t budging from around 4/5 and found it helped alongside around 3g pink salt per meal.

If it’s your first show it’s always going to be about finding what approach works for you, but definitely something your coach should be able to help with from looking at you daily / hourly at this point in prep! As Clare said, if you have pics pre / post carb up that would be interesting / helpful to see!

Thanks for recommendations April. I will post some pictures below.

[Krištof Šajn]

Hey clare. Thanks for response.

I know the question seems a bit odd but I’m just curious what aproaches would other people take in a peaking situation like this.

I mostly ran my whole prep by myself, however I have coach(good friend) who looks over me time to time and we discuss things if there are any problems that I don’t know how to solve.

We came to a conclusion that more carbs is definitely needed and we will up them next week. However I was just asking for an alternative advice from more experienced people on here and how they would aproach the situation.

This is difficult to advise without knowing how you look. Do you have any pictures before and after your last trial?

[/quote]
Hey Clare, I posted them above. I hope you can see them.

[Krištof Šajn]

Here are some pictures for reference. Left side is from wednesday and the left one from today.

[Krištof Šajn]

I prefer a linear load, I explain this in detail in one of my posts on Instagram

The first day wouldn’t have even filled you up by sounds of it you was mashed and your body used the food to bring you back around. Then some of that would have done it’s work few days after that

I prefer a linear load starting 7/8 days out once you are ready, fatigue needs to drop first so body will use the food to do that before it starts to fill glycogen stores hence why your BG was low

This applies same for assisted and natural, gear doesn’t make this any different at all.

Hey Kuba, I also thought about linear loading into the show but decided to try and push for 5 more days and try to burn some more fat in my midsection just to look tighter. I feel like going on stage not fully loaded and a bit better conditioned will result in a better package overall.

[Krištof Šajn]

Hey clare. Thanks for response.
I know the question seems a bit odd but I’m just curious what aproaches would other people take in a peaking situation like this.

I mostly ran my whole prep by myself, however I have coach(good friend) who looks over me time to time and we discuss things if there are any problems that I don’t know how to solve.

We came to a conclusion that more carbs is definitely needed and we will up them next week. However I was just asking for an alternative advice from more experienced people on here and how they would aproach the situation.

[Krištof Šajn]

I myself really like Bolero. It’s also cheaper than regular sugar free fizzy drinks from the store plus their variety of flavors is huge. Also they are sweetened with stevia.

[Krištof Šajn]

Carb up continues today as I only went up 0,8kg from yesterday and morning blood sugar still stayed in a reasonable range of 4.1 fasted. Measuring blood sugar in between meals and adjusting the carb amount as the day goes.

After my third meal I will stop consuming sodium and salting my food, after thet at around 5PM I will stop drinking and hopefully this water cut will come out successfully. If not I just wont be adjusting it on the show day.