URGENT...competitive bodybuilders only

[The Legend]

ok im going fucking insane over here,ive been carb depleting down to 35grams a day for the past 6 days,yesturday(march26th) i cut down to ZERO and i guess ill do the same for today......im about to do my FIRST ever bbing show,and its 4 days away....im on the money....but i dont know how to carb-up to save my life...what should i eat,how much water to drink,and how not to spill over....i need serious help here from people who know there shit.....i cant take much more of this please help me!!!!!!

 

[MS]

It's really a bit late to be asking these questions. To begin with, your carbs have prolly been too low for too long, causing downregulation of glycogen synthase. This will make the carb loading less efficient. Also, have you been manipulating your water intake, sodium etc..... have you been eating fat, or just protein for the last few days??? How big are you (height, weight, %bf). Ummmmm, there's really too much missing info and too little time to be of great help, so if in doubt just cut back on your water by 50% each day, and eat 0.5 grams of carbs per kg bodyweight every 2-3 hours for the next couple of days.

 

[vitor97]

Hmmm

Carb Depleating and Refeeding is almost a waste in My opinion. If you have been dieting good, and eating good You will look cut and not too smooth. Have a High fat protein Meal and see what happens. IF this is your first show Mistakes will be made and corrected as you advance. Good Luck

 

[MS]

Yeah, be sure to have fat and protein in your feeds. Ideally your muscles will soak up everything you feed them for the next few days. Some guys "carb up" on KFC and McD's, so it's not just carbs that you need. I'm not suggesting you try this your first time out because it requires severe water restriction to look good (due to the high sodium in these foods). But some unsalted steak and eggs and french fries might be fun

Good luck.

 

[Canadian Cobra]

What I suggest, assuming you been on a very low carb diet for at least 10 days,
and assuming your show is this Saturday:

- starting 48 hours from your pre-judging (example -if pre-judging is 9am Saturday start this
at 9am Thursday) - start having about 50g carbs every 3-4 hours. cut back somewhat
on your protein, as you want to keep your overall calories low. don't have any fat.
- cut your water to about 1 liter (less than 6 cups) on Thursday

- on Friday continue with your carb feeds every 3-4 hours - increase to 100g
- cut your water down to 1/2 litre (about 3 cups); this is tough, but worth it
- Friday evening have a large protein meal, such as steak,with a baked potato,
butter, sour cream
- before bed have another baked potato or yam

- Saturday have no water; take tiny sips if your mouth is really dry
- a few hours before your pre-judging have pancakes with syrup, maybe a cup
of coffee, if you need the caffeine (like I do); no protein
- if you're really lethargic before your pre-judging or during the day have a couple
salted pretzels - just a few for a little salt
- continue to resist drinking water
- between pre-judging and finals (usually evening) is really tricky - have a few more carb
feeds, but not too much; don't have any protein;
- having sugar between pre-judging and finals works for some people - a chocolate
bar or candy with sugar makes you more vascular.

If you've never carb depleted then loaded, the above may sounds bizzare,
but it works.
If you're really carb depleted by Thursday, the sudden carb-up fills your muscles,
makes them tight.
Most are successfull with carb-up over 48-72 hours. I find 72 is too long for me,
and 48 is about right. Starting carb-up too late is worse than starting early.

Good luck, and let us know how you make out.

 

[The Legend]

thank you

thanks for all of your info....much apreciated especially to COBRA. i was freaking out cause my nutritional advisor(ifbb pro) hadnt got back to me and i was afraid he would forget about me....ill let yall in on what im doing.....every 2 1/2 hours im eating a chicken breast(grilled) med. baked potato,and 2 rice cakes covered in jelly(no sodium). and drinking a half a cup of spring water. ill continue this all the way till friday night at 9 when i will cut water completely....ill wake up sat.@6am and have the same meal......after that no protein,and every 30 minutes ill have 3 heaping scoops of jelly with a sip of water at the end. what do yall think? ......p.s. ill be eating birthday cake,apple pie,and vanilla ice cream after my show baby!!!!!....and ill be stoned as fuck!

 

[Canadian Cobra]

Sounds like you've got a good plan. I've never tried jelly but it will likely
work well.

One caution - be carefull Saturday night and the following few days with
eating everything in site. You can ballon up really fast, get very puffy, swollen
joints etc. Have fun Sat night, but ease back into a more 'normal' diet
over the next week. It's frustrating as hell to be in your best shape on
Saturday, then all puffy and soft 4 days later.

Let us know how everything works!