Question for competitors... (depleting/loading)

[SAF]

Can someone explain exactly how to deplete and load up during the last weeks before a show? I understand the basic concept of gradually lowering your carbs to the point where you suck everything out of your muscles, then you load up a few days before your show to make the muscles look full and also promote vascularity. I dont understand how one "loads up." I mean, I know that you need to load up on carbs, but I'm not sure what type of carbs you need to load up on, how often you eat them throughout the day, and what is the maximum number of carbs you should intake per day. I've heard that some people load up on sugary foods, like pie filling, candy, flat soda, etc, in iaddition to good carbs from rice and potatoes. Like I said, I'm not sure.

I got another 5 weeks before my show, and I'm pretty much sucked down to nothing as it is, weighing currently at 170. I actually managed to put on a few pounds since I started dieting 2 weeks ago, but my waist definitely got smaller, and my lower back got thinner because my pants dont fit me anymore

I've been searching the Internet and in some books about how to deplete/load, but nothing I found goes into a level of detail that would be helpful.

thanks,

SAF

 

[ambulancechaser]

Sorry bro, I can't give you advice. Good luck at your show! Will you post any more pics as you get closer? Is your back still fucked?

 

[SAF]

Sorry bro, I can't give you advice. Good luck at your show! Will you post any more pics as you get closer? Is your back still fucked?

yeah, I'll probably post some more pics next week.

What was wrong with my back? Not sure what you're talking about..

SAF

 

[Mr.G-ville]

starting on sunday before the show I eat only boiled chicken breast and drink at least 1 1/2 gallons a day on sunday,monday,
tuesday and until 3 on weds. on weds i drink 1/2 gallon of water.
at 3 on weds I eat 2 medium potatos (sweet or white) then go pose. every 2 hours after that I eat 75 grams of complex carbs until bed and eat ground beef at 6 and 9 no more chicken. On
thurs. I eat every 3 hours again 75 grams of complex carbs eating ground beef at 3,6,& 9 sometimes I'll eat 2 big spoonfuls of peanut butter also. drinking only sips with my meals. on friday
wake at 7 eat dry carbs oats, potatos, or rice cakes to help dry you out. sipping on water through out the day and also eating beef at 3, 6 ,9 and complex carbs every 3 hour until bed at 11.Saturday no water arise eat big breakfast eggs bacon a few pancakes. only take sips of watwer right before you take the stage. If water restrictions go well you should be allright you might need a mild diuretic on friday. You should pose on thurs and friday at least twice aday.no poseing legs only upper body, it will help you squeeze the water out from under the skin. no working out on thurs ,fri, or sat. and no cardio. sunday monday and tues only train upper on mon lower on tues a little of everything on weds. hope this helps it's a little complecated but it has always worked for me. I hope this helps if you need any more help shoot me an e-mail.

 

[ambulancechaser]

SAF

I thought it was you that tried to squat a approx. 500 lbs and hurt yourself. If not, my bad.

 

[mvmaxx]

Re: SAF

I thought it was you that tried to squat a approx. 500 lbs and hurt yourself. If not, my bad.

That much weight must have hurt his brain and he's having memory relapse cause even I remember that thread.

It's funny that you posted this SAF cause I just posted a ? for a friend of mine that's competing very soon. I want to know if taking ALA would be a good idea to take in large dosages while doing the carb loading to ensure that the carbs (glucose) go to the muscles.

 

[SAF]

Re: SAF

I thought it was you that tried to squat a approx. 500 lbs and hurt yourself. If not, my bad.

oh shit, that's right. Actually it was 455, not 500, but my back is fine, thanks.

I actually felt better after 1 day and I didn't bother going to the doctor.

SAF

 

[SAF]

Re: Re: SAF

That much weight must have hurt his brain and he's having memory relapse cause even I remember that thread.

It's funny that you posted this SAF cause I just posted a ? for a friend of mine that's competing very soon. I want to know if taking ALA would be a good idea to take in large dosages while doing the carb loading to ensure that the carbs (glucose) go to the muscles.

That sure sounds like it makes sense to me, although dont take my word for it. I may look like I'm ready to compete, but I'm a newbie when it comes to this stuff

SAF

 

[SAF]

starting on sunday before the show I eat only boiled chicken breast and drink at least 1 1/2 gallons a day on sunday,monday,
tuesday and until 3 on weds. on weds i drink 1/2 gallon of water.
at 3 on weds I eat 2 medium potatos (sweet or white) then go pose. every 2 hours after that I eat 75 grams of complex carbs until bed and eat ground beef at 6 and 9 no more chicken. On
thurs. I eat every 3 hours again 75 grams of complex carbs eating ground beef at 3,6,& 9 sometimes I'll eat 2 big spoonfuls of peanut butter also. drinking only sips with my meals. on friday
wake at 7 eat dry carbs oats, potatos, or rice cakes to help dry you out. sipping on water through out the day and also eating beef at 3, 6 ,9 and complex carbs every 3 hour until bed at 11.Saturday no water arise eat big breakfast eggs bacon a few pancakes. only take sips of watwer right before you take the stage. If water restrictions go well you should be allright you might need a mild diuretic on friday. You should pose on thurs and friday at least twice aday.no poseing legs only upper body, it will help you squeeze the water out from under the skin. no working out on thurs ,fri, or sat. and no cardio. sunday monday and tues only train upper on mon lower on tues a little of everything on weds. hope this helps it's a little complecated but it has always worked for me. I hope this helps if you need any more help shoot me an e-mail.

So basically when you load up, you concentrate on eating low-glycemic type carbs, such as pasta and sweet potatoes? Do you think spiking myself with insulin while loading up would benefit me at all to look more full?

thanks for the info..

SAF

 

[Golfer18--old]

SAF your best bet would be to shoot Quadsweep a PM.


Peace.

 

[SAF]

SAF your best bet would be to shoot Quadsweep a PM.


Peace.

Ok, thanks, but why him? I'm assuming because he competes and has experience...

SAF

 

[Golfer18--old]

Ok, thanks, but why him? I'm assuming because he competes and has experience...

SAF

Yes he got fourth in some big comp. He knows his stuff bro. Thats him in his avatar.

Peace.

 

[Mr.G-ville]

SAF shot you a e-mail today. By the way I've also placed high in a few shows myself,doing nationals this year.But yes quadsweep is very knowledgeable on competeing,knows alot.

 

[flexed1]

this will be a crap shoot firts time so take notes

Saturday: last leg work out. just pose rest of week
Sunday: cut all sodium period including toothpaste. read every label
Monday: begin carb depletion going down to about 100 grams or a tad less
Tuesday: carbs no higher than 45 grams (oatmeal)
Wednesday same on carbs try and keep below 45 grams
thursday water depletion: start drinking1 qt until sat and replenish only what you pee. This sucks
thursday pm start introducing some steak and sweet potato back in
friday increase crabs up as day goes on. nice steak and potatao at night . sweet potato,baby food, you'll know what carbs make ya look best. if ned be take aldactone to remove water but ONLY if ned be
saturday: nice breakfast for me is pancakes with some apple pie filling and i drink some honey before hitting stage.

you should be all tanned and ready. keep legs on staurday elevated abck stage you will see others do this a sit keeps blood in quads.

a trick is use hot stuff oil and than a blow dryeras the ehat will make ya very vascular. just think how you look after being in the sun all day. few folks no this tricks and the ones who do watch as they win.

 

[flexed1]