Depletion / load related advise :)
Hi guys just wanted some personal experience type stuff here from people who have competed before and obviously been through a dep/load phase. Just the two questions below if you have time :)!!
1: Is there anything you can do during deplete that would be detrimental - I'm talking about cardio? Should this be kept up through the 3 days or is it depending on the individual and how depleted they look/feel? If they're going well would it be a good or bad thing to lengthen the cardio duration or would it not really make much of a difference?
2: Is there any way or rough secret squirrel type of equation using bodyweight/height to work out how many carbs you should be having in terms of grams through out the 3 day load? Example is my friend did a comp not long ago, he was a really shredded natty 89 before load, his trainer/coach/guru guy who has won our Mr. NZ a few times back in the day had him on 900g of carbs roughly for day 1 of his load - using this example would he have worked it out using bodyweight x grams or just known based on how flat he might have looked?
Sorry if this seems really rookie or stupid I have tried googling it but really couldn't find anything that specific which is why I was hoping for personal opinion/exp from people who have done it and done it well.
Thanks heaps for any input and shared experience!