Last three days

[johned]

What do you think of my plan for the last three days before my show. So far i have been on 2000mg sodium a day. and have been lowering my carbs from a week out

3 days out-
8.00 6 egg whites
1 yoke
oatmeal 50g

10.00 1/2 pro peptide
flaxeed oil

12.00 tuna 260g
oatmeal 50g

2.00 6 egg whites
i yoke
oatmeal 25g

4.00 1/2 pro peptide
flaxeed oil

6.00 chicken breast
broccoli 200g

10.00 1/2 pro peptide
flaxeed
Total 101g carbs

2 days out-
8.00 6 egg whites
1 yoke
oatmeal 25g

10.00 pro peptide
flaxeed oil

12.00 tuna 65g
oatmeal 50g

2.00 6 egg whites
i yoke
oatmeal 25g

4.00 1/2 pro peptide
flaxeed oil

6.00 chicken breast

10.00 1/2 pro peptide
flaxeed
total 84g carbs

1 day out-
8.00 3 oz patatoe

10.00 chicken breast

12.00 chicken breast

2.00 chicken breast

4.00 chicken breast

6.00 chicken breast

8.00 raisons 50g

10.00 bannana
3 oz patatoe

12.00 3 oz patatoe
Total carbs 154g

SHOWDAY
5.00 rice cakes 50g

7.00 patatoe 3 oz
bannana

9.00 raisons 50g

10.45 (two hours before pre judgeing) 1/2 pizza

Before pumping up 2 squares dark choclate

How does this look and are their any alterations i should make
thanks

[Most Muscular]

wtf... what's with all the protein one day out???? I hope you've built your muscles up before then. You should be carbing up not protein loading!!!! You have it all backwards! 154 grams of carbs the day BEFORE your show? what are you? a twig?

[johned]

I followed laynes article 'Prepare to win' where he says the day before the show to have 30g carbs with breakfast then 0g carbs untill 8.00pm then every 2 hours 30g carbs untill bed
What parts do you reccomend i change?

[jazon7]

Most Muscular wtf... what's with all the protein one day out???? I hope you've built your muscles up before then. You should be carbing up not protein loading!!!! You have it all backwards! 154 grams of carbs the day BEFORE your show? what are you? a twig?


lololol.....i get more carbs than that in my 1st meal of the day
i would suggest to anyone competing, change...especially in diet..... is absolutly the worst thing to do
case in point
this is why everyone always looks better 2 weeks out because they get too excited and try to do to much, and show up look less than par.....to the rookies....less is more

[str8flexed]

most people over do their carb ups... it is true that after properly carb depleting one can hold approx 500-600g of carbs.. so why not a massive carb up? Becuase 2.7g water accompanies every gram of carbohydrate that enters the cells (as a solvent cage) and the body might be able to store all those carbs... but it can't handle all that water... unless one has a fast metabolism, I prefer to have them do lighter carb ups. I take it the guy who started this thread is an meso? If he carbs up properly saturday and has a good high fat/carb/sodium meal 2 hours out he will fill out quite nicely.

-Layne

[KITEN]

Hey, guys, I have a question about this.

Johned, so U are in the carb up phase, right?

If U loaded yourself with sodium before these 3 days, now is time to stop sodium, ok? And take as much carbs as possible , taking into account your personal requirements.

So, what's with all that protein that is full of sodium? Tuna, ? Egg whites? as far as I know they are high sodium protein sources and are not quite indicated when u are in a sodium depleating phase.
Guys, am I right or not?

[Quadz]

I believe str8flexed makes a good point. You have to know your personal limits and that why I believe as a competitor if you get yourself ready several weeks before competition you can do a mock precontest carb adjustment, sodium adjustment, protein adjustment to see how your body is going to respond. I agree that most people do not handle the whole "Carb depletion and Carb load" thing correctly. They either do too much or do too little.

By using the Nutrition Almanac and some other information I did lower my proteins because of the sodium levels in the last day. I knew by experience that I was not going to lose any mass in a day by lowering some of the animal proteins or higher sodium proteins.

The attached pic is right after doing a mock precontest trial run at 4 weeks out. My skin is still holding water, but I was right where I needed to be for 4 weeks out.

[str8flexed]

Originally posted by Quadz
I believe str8flexed makes a good point. You have to know your personal limits and that why I believe as a competitor if you get yourself ready several weeks before competition you can do a mock precontest carb adjustment, sodium adjustment, protein adjustment to see how your body is going to respond. I agree that most people do not handle the whole "Carb depletion and Carb load" thing correctly. They either do too much or do too little.

By using the Nutrition Almanac and some other information I did lower my proteins because of the sodium levels in the last day. I knew by experience that I was not going to lose any mass in a day by lowering some of the animal proteins or higher sodium proteins.

The attached pic is right after doing a mock precontest trial run at 4 weeks out. My skin is still holding water, but I was right where I needed to be for 4 weeks out.

your name fits you quite nicely.

As far as carb ups go. The huge... 3 day long carb up binges that everyone goes on are nothing more than a product of years of mis-information being passed down... just like massive potassium loading, just like water depletion. Why do people still do these things??? Because they keep hearing the IFBB pros say to do it. Well if it works for him it must work for me right? Wrong! When one is taking anabolic steroids (esp. in the amounts of IFBB pros) it changes your body's physiology drastically. One of the things being you hold alot of water inside your cell and out and thus you can hold more amino acids and carbs inside the cell. Thus they need big carb ups... they need massive water depletiong to lose subcutaneous water... but unless you are on all those drugs... I don't suggest it.

Alot of people also make th mistake of cutting out protein when carb loading. WHY??? WHY THE HELL WOULD YOU DO THAT?? Amino acid uptake is also modulated via GLUT-4 recptors and amino acid uptake will be enhanced while carb loading meaning you can hold more carbs and more amino acids intracellularly due the increased osmotic pressure of the cell. Keeping protein intake steady will help ensure you get the most out of this increased amino acid uptake.

Layne "bitch smacking pseudo-scientists since 2001"

[Quadz]

Thanks str8flexed for the compliment.

So that I don't confuse anyone
I only lowered my protein intake for one day and it was mainly for the purpose of lowering sodium levels. However, when I say lower keep in mind that I was taking in more than 2 gr. of protein per lb of bodyweight. Lowered was probably like 1 gr. per lb. So I was still higher on my one reduced day than the average person. I do not state that what I did was the most efficient or scientific way, but it worked for me that go around. :)

I guess that's what makes this fun for me. I never really cared much for getting up on stage. It was all about trying to figure out to take my poor genetic body and turn it into something through the knowledge of nutrition and hard work. :) I got the hard work part right.