2 weeks

[elnarutal]

I am about two weeks out from my show and want to make sure I fix a problem I had last time. Last time I carb depleted hard by going a day at 100g, 50g, 30 g, 30g, in four days respectively.

One would think that would send a guy into ketosis but as I tested I was only border line.

What can I do to ensure I hit the mark before I start to carb up?

[Pboy]

Originally posted by elnarutal
I am about two weeks out from my show and want to make sure I fix a problem I had last time. Last time I carb depleted hard by going a day at 100g, 50g, 30 g, 30g, in four days respectively.

One would think that would send a guy into ketosis but as I tested I was only border line.

What can I do to ensure I hit the mark before I start to carb up?

My last show I consumed zero carbs for three days, and barely (maybe not at all) registered on Ketostix. I think it's b/c my protein consumption was very high, and fat consumption wasn't high enough. I've seen different figures, but most suggest eating 70-80% of cals from fat until you enter ketosis, and then keep it up around 50% or so.
If the reason you are carb depleting is to supercompensate by loading carbs before the show, then ketosis is irrelevant.

[Need2BHuge]

what would be optimal level for carbs, if you are depleting so you can supercompensate and load carbs? Would almost NONE be ok to do as long as energy isnt a problem?

[Pboy]

Originally posted by Need2BHuge
what would be optimal level for carbs, if you are depleting so you can supercompensate and load carbs? Would almost NONE be ok to do as long as energy isnt a problem?

The way I understand it (have done it 3 times now), the lower the better. In addition to lowering your consumption of carbs, it's necessary to do some carb depleting workouts to rid the stored glycogen from your muscles. That is the key. Leave them "starving" for a couple of days, then load on the carbs and the muscles will hold more than normal (supercompensate).
I often see 3 days of carb load recomended, and I did that for my first two shows and think it was a bit much. My last show I only loaded for 1 day, and I filled out fine, and didn't spill over as much.

[elnarutal]

I have done two days and the morning of the show and that is perfect for me but I find your comment on the ketosis interesting. I always thought you wanted to reach ketosis before you stared supercompensation of carbs. Not really that imporant?????????????????????????????????????????? ????? Please explain

Also - Did you mess with wine for vascularity at all?

[elnarutal]

also

what food sources did you use to keep your fat % that high and your carbs and protein low

let me know

thanks

[jay1514929]

Sounds to me like your nutrient levels are ok. Add some Haliteston 10 days out and everything will be fine. LOL Just kidding that is an illegal diuretic.

Fitnessman has lot's of good advice on this subject especially concerning Ketogenic diets. You may want to consult him.

I personally will not carb deplete or load for my show. I am 4 weeks out and I am going to try the slow steady downward approach. I do not have enough positive experience with the carb loading window. I usually load early or late and suffer.

[Pboy]

Originally posted by elnarutal
I have done two days and the morning of the show and that is perfect for me but I find your comment on the ketosis interesting. I always thought you wanted to reach ketosis before you stared supercompensation of carbs. Not really that imporant?????????????????????????????????????????? ????? Please explain

Also - Did you mess with wine for vascularity at all?

http://members.tripod.com/JPE_Sportscience/Supercompensation.htm

I typed a long response, but when I added the above link it disappeared. Oh well, this article has some really good info.

I used wine, to no avail. Flush-free Niacin (500mg) 20-30 min before the show helped. Try it out beforehand though. Some people react to it.