Tom Venuto's BodybuildingSecrets.com - WARNING: Low Carbs Ahead… So Don’t Get In My Way… I’m Gonna Be Grumpy!

WARNING: Low Carbs Ahead… So Don’t Get In My Way… I’m Gonna Be Grumpy!

Tom Venuto, CSCS, CPT

Tuesday, September 20th. Today was leg day – quads, hamstrings and calves split into two separate sessions (double split training). Plus the ubiquitous two cardio sessions, posing, tanning, and six meals of perfectly proportioned protein and clean carbs. Ahhhh, a day in the life… It wasn’t so bad today because it was my high carb day, but based on the results over the last week, I decided that starting tomorow, I need to do something I was NOT expecting to do at all: Drop carbs and calories AGAIN! (Yes, I’m going to be grumpy)

QUADS (a.m.)

A1 Barbell Squats: 2 warm up sets; Set 1: 185 lbs X 25 reps; Set 2: 205 lbs X 20 reps; Set 3: 225 lbs X 13 reps
B1 Barbell Lunges: 1 set X 135 lbs X 50 reps (25 reps per leg); 1 set X 155 lbs X 30 reps (15 reps per leg)
C1 Walking Lunges with dumbbells: 2 sets X 40 lbs X 12, 10 reps (per leg; 24 & 20 reps total, respectively)
D1 Sissy Squat: 3 sets X 25 lbs (hold plate on chest) X 13, 12, 10 reps, then drop weight do 5 more reps

HAMSTRINGS (pm)

A1 Lying leg Curls (Cybex machine): 4 sets X 100, 110, 130, 140 lbs X 20, 15, 12, 10 reps, strict, slow
A2 45 degree hyperextension: 3 sets X bodyweight X 15, 13, 12 reps; no rest between supersetted exercises A1 & A2, 30 seconds rest between supersets
B1 Stiff Legged Deadlifts: 1 set X 145 lbs X 20 (warm up); 3 sets X 195 lbs X 15 reps

CALVES (pm)

A1 Calf Press on Cybex rotary calf machine: 3 sets X 180 lbs (4 plates) X 15-20 reps
B1 Calf raise on Front squat machine: 3 sets X 450, 540, 630 lbs X 25, 21, 20 reps
C1 Seated Calf Machine: 3 sets X 115 lbs X 20-25 reps

Workout Commentary

I went back to free weight barbell squats today. Nothing heavy, just high reps. The first two sets of 25 and 20 reps with 185 lbs and 205 lbs respectively, were fairly easy. When I got to 225 lbs, which is normally pretty light, it didn’t feel so great. It felt like 315 and I only managed 13 reps. I’m not sure if it’s just because I’m so depleted or if I’m just out of “top squatting condition” (or both)

Some days you’re on, some days you’re not. I’m not too concerned, really, because at less than 2 weeks out from a show, pushing heavy weights is not important, but I could definitely feel that it wasn’t the usual “me” under the squat bar today. I’m looking forward to getting the legs and lower back stronger and getting back into some heavy squats later this year for some serious leg size. Just gotta keep the low back strong and healthy.

The second exercise was barbell lunges. These felt a lot better than the squats. I pushed my self really hard and got 50 reps (25 with each leg) with 135 lbs. I added weight and repped out 30 reps with 155 for the second set.

Instead of doing more sets of barbell lunges, I decided to mix it up and do only two sets with the barbell, and I continued with dumbbell walking lunges. 40 pounders for 20-24 strides (10-12 reps with each leg). After the squats and barbell lunges, the walking lunges pretty much kicked my ass – I more or less collapsed after the last rep of each set, unable to stand up.

Last, but not least, I finished with sissy squats, and for the first time this year, I did them holding weight again (it’s been a while since I did that). With a 25 lb plate on my chest, I did three sets of approx 10-12 reps. I felt a little discomfort in the knees (never felt ANY knee pain or even discomfort before), but that’s not surprising as sissy Squats put a ton of stress on your knees. I’m going to be cautious in future workouts because I don’t want to trade a pair of ripped quads for a pair of bad knees!

I’ve been doing a lot of double split training lately, and did again today, coming back in the late afternoon for hams and calves. Training twice a day (lifting), is not practical for most people, but I’m thankful that I have the type of lifestyle that allows me to do it if I want to. I could write an entire article about the benefits of two a day weight training (two very short sessions), and will do just that in the near future. Suffice to say that it is a very effective method for any advanced bodybuilder and it offers multiple benefits.

Hamstrings started with a superset between lying leg curls and 45 degree hyperextensions. Four sets with very strict form on both exercises did the trick. On the hyperextensions, I especially worked on the squeeze at the top for the glute hamstring tie in – very, very important in the final stages before a contest.

I finished hamstrings with barbell stiff legged dead lifts. For the past several workouts I had been doing dumbbell stiff legged deads, so it was time to switch back to the barbell. These felt great today and I felt that I could have easily gone much heavier, but I opted to stay with moderate weight and keep the form really strict and just crank out the reps.

The session finished with calves; three exercises, three sets each about 15-20 reps per set. I noticed that I didn’t get much of a pump in my calves today. That’s not surprising though, since my carbs are now so low.

Which reminds me, my body weight dropped from 187 on Sunday the 18th to 185.5 lbs this morning (Tuesday 20th). I stayed at 185.5 lbs all day today even though today was my high calorie, high carb day (I sometimes gain weight on high calorie/carb day). I look noticeably leaner today, but I STILL see room for improvement.

So… you guessed it… I get to “suffer” some more and do my next 3 day low carb cycle on a measly 100 grams, instead of the 150 grams it was last week and the week before. (thank GOD for high carb days!) And yes, of course, I’m still on two cardios a day as I have for about the past two weeks.

100 grams is exceptionally low for me, but I just don’t have any time left to mess around or do the “one pound a week” thing any more. I’ve been conservative on calories, carbs and cardio most of these past three and a half months so I’m not concerned about being “too strict” or “aggressive” for the short week and a half that remains.

I’m still not satisfied. I want to get even leaner, and leave NO DOUBT on show day. I’ve placed second more times than I care to admit, just because I was a tiny bit off. In fact, I placed second in this very show – the Natural USA championships – all the way back in 1995. Redemption time!

I will be very surprised if this diet change doesn’t take me down to 182.5 to 183 lbs and get me much harder and leaner by next Saturday or Sunday. Wish me luck…

Posted 20 September, 2005 in Workouts

Comments

Kevin said:

I have a question about how you lower your carbs. What exactly does having lower carbs do? Wouldnt that mean you would have less energy to do everything? And what kind of fat and protein intake do you have while doing your low carb cycle?

Posted on Sep 25, 2005 10:46 PM

Tom Venuto said:

Lowering the carbs brings my calories down for one thing (it's not just about low carbs for accelerated fat loss, its about the calorie reduction too - I decreased my calories by taking those calories out in carbs first, leaving the protein up high). The more you reduce your carbs, the more you control insulin and blood sugar which helps to optimize fat loss. With less carbs and glycogen available you are forcing your body to burn stored body fat and run on fat for energy. In addition, the lower carbs helps reduce water retention which is important in the final stages of pre-competition. I normally don't cut my carbs this low - I am doing it only to "dial in" during the last week or two before the show. You definitely sacrifice energy when you reduce carbs, especially if you're using a high protein, low carb, low fat diet. When you bring the fats up as the carbs come down, it offsets the energy loss slightly, but I didnt raise my fats much, just dropped out carbs and keeping the lean protein very high. It's the strictest contest diet possible... So yeah... like basically... I'm a zombie now...

Posted on Sep 26, 2005 08:09 PM

Mike said:

From your own personal experience, when you want to achieve a 7-8% bodyfat level, do you feel you can find a maintenance macro-nutrient ratio offering you the ideal mix of energy and fat loss that allows you to remain (non-contest) ripped, but with a sufficient energy level to remain extremely active and without having to pay the zombie like lethargy effects that come from dropping your carbs during final contest prep?

Posted on Sep 27, 2005 06:03 PM

Tom Venuto said:

Most of my dieting this year was done very conservatively. The first couple of months, my "low days" were really more like "medium carb days" with 200-225 grams. That was a very happy medium, a far cry from being a low carb "zombie." This was quite comfortable and sustainable and had me losing fat at a rate of about one pound per week.

The really low carbs is reserved only if necessary, for "dialing it in" during the final stages of contest prep (although I know plenty of bodybuilders who say "damn the torpedoes" and slash carbs from day one in order to lose the maximum amount of fat in the shortest period of time - whatever works for you personally...)

Keep in mind, that except for the genetically gifted (in the high metabolism and low body fat department), a certain amount of very strict dieting is just par for the course and you just have to suck it up.

It's one thing to go from 15 or 20% body fat to 10-12% body fat. That can be achieved on a very balanced diet with a simple calorie deficit from a small food reduction and small increase in activity.

Even going from 10% body fat to 7% body fat can be achieved with only moderate restriction in calorie and carb intake.

But when you want to be shredded - like 3%-4% body fat, sometimes it simply takes extreme measures.

Actually, I have intentionally avoided dropping my carbs below 150-175 grams in my past several contests, because in the past I have tried 40-70 g a day and about 100 g a day and although I did get shredded, I was also flat and lost some size.

If I had more time, I would have stayed with 150-200 grams of carbs, but alas, the clock is ticking and I'm still not satisfied with how I look yet, so I simply slashed my carbs and calories further for a short period of time in order to dial it in and reach peak condition.

Posted on Sep 28, 2005 10:51 AM

hannah said:

So what would that make your ratios? 30/45/25 as you recommend for a low-carb cycle in your book?

I recently dropped down to this ratio for a low carb cycle, and I find myself making many typos and being tired in the late afternoon. But I'll do it for fat loss!

By the way, you look excellent!

Posted on Sep 30, 2005 12:53 AM

Tom Venuto said:

My ratios on low carb days are approximately 50% protein, 25% carbs, 25% fat, give or take 5% in either direction on any nutrient.

This ratio is always very temporary, and only for precontest prep; I eat much more carbs and a much more balanced diet in the off season most of the year.

Posted on Sep 30, 2005 12:55 AM