[Stefan]

Hiho!!
Another option i always try before reducing kcal to boost later again is having a rest.
Rest for 4-7 days totally from training. Just doing some mobility work and light cardio. Getting the body some rest. Moat of the times that works wonder!

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[Stefan]

Hi Stefan! Hope you don’t mind if I kick start the Q&A!
Do you drop out GH / Test if you feel that you can pull more water off an athlete before the show? Would you use Test Suspension to replace with say Test Prop to keep maximum fullness?

As michael said in 95% of all cases i drop the gh and prop. Prop is always replaced by proviron. Sometimes if available and the quality is 100% safe i use test susp. For carb up! Works nice!

Sometimes if there is a long season i re add the test or i keep it in if athletes generally needs a fuller rounder look.
In bodybuilding its always about the best overall package and different athletes need a different look in my opinion.

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[Stefan]

Another aspect of cardio in the offseason is, when you recognize that you cant keep up intensity during training or rests between sets get to long, cause cardiovascular system is to bad. Thats for me always one of the main reasons to tell the people doing cardio. Workout intensity is key and usually we all do everything to keep that up, and for that cardio can be a very useful tool.
Bit like posts said before take care that they dont interact negatively with recovery especially legs. Concerning timing do it when you can handle it best. Concerning intensity be in your individual aerobic heart rate.

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[Stefan]

What Stefan didn’t tell you in his introduction is: he also helped Iris Kyle during her Ms. Olympia reign. Unbelievable work ethic. He has lots of great stories to tell

We were Friends at that time nothing special we talked and i helped her out with some things ????so not a real coaching.

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[Stefan]

Don`t weep around 🙂

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[Stefan]

I have no doubt that next years project will be brilliant. Concerning Legs its just importants to not overforce them, wotti will do what is possible without pain and just slowly ramp up intensity.

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[Stefan]

Was a strong showing Haider!!!! We meet in Amsterdam!

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[Stefan]

Ralf Strassmair had after Budapest his second qualifier in the Classic Physique Class, its his second season and he moved up from Mens Physique. Like in Budapest he did very well, he is conditioned, has beautiful lines and the right amounts of muscles. Ralf got 4th again but like in Budapest in strike distance to the win. His weak part is the presentation. He doesn`t have that stage presence and ellegance you need to win in the classic class. He is posing good but to be honest how good people can pose in that class is unbelivable also at amateur niveau. Never underestimate the importance of posing!

Johannes Lieberich wo got 2nd at the Men 1 Universe also tried the Classic Class, cause he wanted. That didnt work well, he was good conditioned as always, but for the classic you really need to have that bone structure otherwhise you get overlooked. For Johannes the bodybuilding classes are definitly the better ones.

Rocha Wagner was doing the Men Physique, looked improved again but needs more muscle size to fit the class.

Last but not least Klaus was stepping his 3rd time on a Pro Stage in Classic Physique. Class was stacked with i think 18 Pros, so we knew it will be tough work.
The Class was also stacked with German athletes with Hoffmann and Sommerfeld you switched from 212 to Classic. In the end Klaus got 4th, we are quite happy with that, Hoffmann was better also the guy who got 3rd was brilliant, but in my opinion Mike Sommerfeld was just too soft to place that high. Sure he has brilliant lines, his posing is pure art but still it should be at least good conditioned. But as always it is like it is. Klaus is flying now to Canada to do the Niagara Falls Show, lets see how this goes. We still need more seperation in the glutes ham area then i`m happy with the package.

And for sure i also watched and followed Haider. He did a brilliant job and again it was so fucking close. his back is absolutely outstanding.

for me the next show i visit is amsterdam in 2 weeks with Harry, Rene, Ralf and the addition of Team Mate Michael and Jekaterina the Professional 2times Universe Champ doing her first Pro Qualifier in WPD. So I`m very excited!

before Michael, Rene and some other athletes are going to the NABBA Europeans in Italy that weekend

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[Stefan]

Thank you everybody! Like I said, besides answering questions i also want to recap bodybuilding shows, either cause i`ve been there, or i followed it. i hope you like that.

i`ve been to million bodybuilding shows, as an athlete, as a coach, as organizer and host, as judge (i have been head judge in national shows and judged nabba worlds and universe shows) ore as simple expectator.

This weekend i had been at the Dennis James Classic in Frankfurt, so lets talk about that.

The venue of the show really was beautiful also the number of people watching, i think must be about 3000, have no idea if there is a better visited show in the world except the O and Arnolds. What was really annoying was the fact, that people with backstagepasses ( they owed you 100€ for the day) were not allowed to go front stage, they had to go all the way outside the building to the main entry, buy a ticket and go in ( lastet about 5 min and many steps 🙂 ) There you also had the only possibility to get food or drinks, so you actually had to pay entry fee to get some food.

The show was run quite well and the took care about the athletes in the call outs they switched around and did their work.

I had 6 Athletes that weekend (5 doing the qualifier, one the pro show). Lets start with Rene Kenda in the up to 80kg Class. Rene got 3rd at the universe tis year in the men 4, so we knew he is ready to try a qualifier. He did very well in the stucked class and got 2nd, close to the win. For me as someone you want always 100%, I always analyze post show which could be better. First little thing is keeping his stomach in between poses, wants he manages this, presentation is perfect! second thing is long term, he needs a little more back. All overall i was very happy with him.

Harry Lehner he got also 3rd at the Uni in the Men 3 Class is our Austrian Monster, dense and huge amount of muscles. He battled in the up to 102kg class. Also here the win was close but they choose the more beautiful German guy. If you are an athlete which hasn`t that nice build lines it seems that you are not allowed to have any weak spots while when you are “beautifull” nobody cares. If it is that way we gonna erase that weak spots to get the place he deserves. In Harrys case thats the outside of his quads. Due to scar tissue he has no good seperation there, we are treatening that and it got better but still it isnt like it should be. Second, from the rear his lats are just inseane, feathered and thick, unbelivable, but his glutes are lacking behind in their mass, so we have to build that up.

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[Stefan]

Thats one reason why i never liked those blends, even if they are very comfortable. Another thing is the high ba content these days which cause often a problem and swelling

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[Stefan]

I love the progression. Even if its a tough time right now, cause condition is not as usual, i‘m very happy how everything grows. That body will look superb when she is conditioned and thats sure that she will be!

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[Stefan]

In my opinion gh isnt the miracle most people are searching for. But through the last few years i have really seen people having a benefit from it. But just those who were working there asses off and used the better recovery for working even harder. Even if you use steroids recovery gets better with gh. Concerning women there is also the aspect of a better connective tissue, which is also a very important fact when it comes to an ultimate stage package. Another aspect is that nutritions are used better in the body, so most of the time people stay leaner and still having progress.
On the other hand, if you are not close having a pro physique gh want be the game changer to get that physique if you know what i mean.
But if you have a well developed physique and aiming for the last percent of performance its an opportunity.

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[Stefan]

I agree also totally with corinne, if an athlet makes the desired „mass step“ the best strategy is always staying as lean as possible but ensure that you have enough kcal to have maximum performance and a solution for that can be a higher difference in work and rest days.

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[Stefan]

In preps its a different things. Most time its just lowering carbs, keeping athlete as full as possible, but also knowing that sometimes you have to go flat. I will keep protein most of the times stable and just increase it when kcal are going low, which i usually want to avoid. Same is for fat, i increase it when carbs drop out at several meals.

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[Stefan]

My view on carbs fat and protein in an offseason diet are as follows.
For me more than 3 to max 4 g of protein /kg(depends on the supplementation) is wasting of money in the offseason. You could even get lower, if kcal are high enough. In most cases carbs are the better choice of an energy source than fat.
Carbs keep you fuller, carbs (through insulin,…. )put nutritions better in the cell, they give you quite good power in training, etc.
When it comes to restdays i want to keep that fullness also on those days to have a nice recovery and feeling.
Second point for carbs is, that they boost metabolism quite nice and in most cases the diets are easier when you come from high carbs, cause the body is burning. I recognized this effect more than with being on the same kcal with higher fat. I‘m talking here about competitive bodybuilding were the only goal is to have maximum rresult on show day and having the biggest possible progression during your offseason. Going lower on rest days with carbs will perhaps keep you leaner but if muscle growth is you main goal, in my opinion also carb amoint has to be good also on rest days

Concerning fat i like fat, but not as much as carbs, cause fat isnt that „anabolic“
I usually have fat wuite the same, except kcal have to get that high that it is hard to est that than i include more fat in the plans.
I hope i was able to give you an insight of my point of view.

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