Carb loading

ax3 · 08-01-2008, 07:02 AM

When do you normally start?

my show is on sunday and i plan on starting friday night or earl saturday.
I have heard different opinions for and against carb loading, but do you have something to back it up? like the effects on the body etc.

adam247 · 08-01-2008, 07:14 AM

everyone is different so you really have to experiment with this first b4 you do a comp........
the body can hold between 400 and 500g of carbs if you are depleted of glycogen then you will have to eat enough cals and carbs to replenish the muscles, so you have to take into consideration your metabolism, how many cals you are burning a day and eat over that so the carbs will be stored instead of being used as energy!
we have different metabolisms and digestive systems and muscle cells so you should understand the principles and practice to see how long your body takes to store glycogen ect

scoobysnacks · 08-01-2008, 11:34 AM

If truly depleted the body can hold more than 400 to 500 carbs, but this also depends on weight, thats what the figure girls I work with carb load on.

The trick is to eat them every hour on the hour so the body can process them.

I start weds for a Sat show. Take 16 x lbm in kilos and divide it over 18 hours for weds, then take 2/3 for thurs and 1/3 for Fri (just do 8 meals and bring back in some fats from natty pb). Water 1 gallon, 1/2 gallon and 1/4 gallon, none on sat until pump up.

The saturation formula is that of Dan Duchaine and when it was taught to me it blew my mind, but it works, the trick is to be fully depleted which you should be if you dieted hard and then load up.

I know Adam was trying to help but throwing out a random number wont cut it.

I carb load on 930 when my lbm was around 132 as a bantam. Most will be more than that, and yes I did well, first place open at a large regional show with that protocol.

Good Luck

Jason

TQsmooth5 · 08-01-2008, 05:26 PM

My advice would be to monitor how you look in between those carb-heavy meals. You'll want to increase your carbs but to end up overdoing it and have too many is a lot worse than not carb loading at all.

labradarep · 08-01-2008, 05:42 PM

Quote:

Originally Posted by scoobysnacks

If truly depleted the body can hold more than 400 to 500 carbs, but this also depends on weight, thats what the figure girls I work with carb load on.

The trick is to eat them every hour on the hour so the body can process them.

I start weds for a Sat show. Take 16 x lbm in kilos and divide it over 18 hours for weds, then take 2/3 for thurs and 1/3 for Fri (just do 8 meals and bring back in some fats from natty pb). Water 1 gallon, 1/2 gallon and 1/4 gallon, none on sat until pump up.

The saturation formula is that of Dan Duchaine and when it was taught to me it blew my mind, but it works, the trick is to be fully depleted which you should be if you dieted hard and then load up.

I know Adam was trying to help but throwing out a random number wont cut it.

I carb load on 930 when my lbm was around 132 as a bantam. Most will be more than that, and yes I did well, first place open at a large regional show with that protocol.

Good Luck

Jason

I agree with this. I use a similar formula with my clients. Many people find it hard to beleive BUT it does work.

The key is to make sure you have started your water load at least 10 days prior to the show. Also increase potasssium intake to 99 mg six times a day starting 10-12 days out. Lastly, make sure your workouts are truly depleting in nature. 8-12 rep range is ideal. (this is the rep range where glycogen synthetase is active = using muscle glycogen as fuel). No lower body work 6-7 days prior to show. Last cardio/interval on Wednesday morning.

Cape1 · 08-03-2008, 06:57 AM

The only thing I would add is to start on the low side if you're even slightly endomorphic and not sure. I was very conservative. The good news is I looked lean and felt reasonable - notcompletely flat. The bad news: I could have been better. ONce I started my post contest binge I was blown away buy the difference. Sunday AM up until about noon time, I looked visably bigger and more vascular. Even my son observed that I looked bigger. I'll know next time that I can handle a more aggressive carb up leading into the show. The point is, play it safe. You can get away with being a little flat; you can't get away with puffiness.

100%beef · 08-03-2008, 11:33 PM

Boy, I'm into my third of carb depletion and really had a hard time working out today--every movement is an effort. Drinking at least a gallon of water a day. Will introduce carbs on Wednesday (before the Saturday show), and I'm hoping I'll feel better--stronger.

Cape1 · 08-04-2008, 05:17 AM

Quote:

Originally Posted by 100%beef

and I'm hoping I'll feel better--stronger.

You'll feel like a super hero once you have those carbs!!!

ax3 · 08-04-2008, 07:13 AM

Quote:

Originally Posted by Cape1

You'll feel like a super hero once you have those carbs!!!

lol I did...you have no idea

wada · 08-04-2008, 09:13 AM

I loaded for 2.5 days (started Wed afternoon for Sat morning), first 1/2 day PWO simple sugars throughout the day. 2 days out, had complex carbs throughout the day, 1 day out same thing as the day before...and found I was "full" 2 days afterwards...
But i agree w/ the above post ...better play it safe & not be bloated..

ax3 · 08-22-2008, 09:05 PM

thanks

zoe29 · 08-23-2008, 06:09 AM

Jason,
I followed your protocol that u posted on the ocb site. I test ran it for an upcoming show in two weeks. No matter what I tried in the past, I came in flat. This carb up worked. I do have a few questions. First, can you replace the white potato meals with waxymaize? I began getting bloated (pain, distented) half way through Thursday. I would count the water used towards the 1 gallon that day.
Secondly, I looked very full and tight on Saturday. Later that day, so I wouldn't spillover, I only drank 1/2 gal water and ate only protein w/salt and some vegetables and little fat. (120 g carbs all day, mostly from morning pre pump) I trained and did LIT cardio. On Sunday, I looked my best. Not as full, but full enough and vascular. Could I start on Tuesday and finish load on Friday night w/ 120g?
Lastly, does the outback potato, cheesecake and wine count towards that days carbs?
Thanks in advance, Mark

ironviolin · 08-24-2008, 10:52 AM

just happened upon this thread and thought I'd share my experiences...I cut carbs on Sun, Mon, Tues, and begin carbing on Wed. afternoon also..I continue training those days and have found that I need to not drink coffee those workout days , especially WED. because it gives you a false sense of energy... I feel like I'm not depleted when I actually am...So Wed afternoon I begin carbing every hour...sweet potato ususally... also supplement with Coconut Oil or Coconut Cream Concentrate...drink low sodiium whey protein also...only when needed...Fri you won't need to worry about protein...and my trainer incorporated (this is going to sound crazy) one pancake Fri nite with syrup (easy does it).. do this while tanning and watching a good t.v. show and sleep like a baby... gives you energy so you can think on Sat...Baby food sweet potato day of show...cut water Fri around 8:00 ..seems to work... happy loading....Oh, and sip some java..I mean just sip... throughout day when you need to keep you focused...it will be a long day...also a niacin before stage helps...think thats about it..

jimmachak · 08-25-2008, 12:10 PM

There is no one way to diet or cut water before a show. It depends on how you look on a daily basis (or even hourly basis 48-0 hours out). In general a slight drop in carbs from Sun. or Mon. until Wed. occurs (more and more every day...example 50-150g a day depending on how you look and have responded the 12 weeks prior)... then the opposite occurs on Thursday and Friday when all training usually stops and the mirror is your best friend. Cutting water is a whole other ball game depending on what you are using and what your intake was the first 1/2 of the week and the weeks prior. It really does depend on how you look day to day...

scoobysnacks · 08-25-2008, 12:53 PM

Quote:

Originally Posted by zoe29

Jason,
I followed your protocol that u posted on the ocb site. I test ran it for an upcoming show in two weeks. No matter what I tried in the past, I came in flat. This carb up worked. I do have a few questions. First, can you replace the white potato meals with waxymaize? I began getting bloated (pain, distented) half way through Thursday. I would count the water used towards the 1 gallon that day.
Secondly, I looked very full and tight on Saturday. Later that day, so I wouldn't spillover, I only drank 1/2 gal water and ate only protein w/salt and some vegetables and little fat. (120 g carbs all day, mostly from morning pre pump) I trained and did LIT cardio. On Sunday, I looked my best. Not as full, but full enough and vascular. Could I start on Tuesday and finish load on Friday night w/ 120g?
Lastly, does the outback potato, cheesecake and wine count towards that days carbs?
Thanks in advance, Mark

You want the white potato becuase that is loaded with potassium, so you dont have to mess with those stupid ass 99mg tabs that dont do ****, read the white potatot label and see how much potassium you are getting, its a truck load from that intake.

Dont worry if a little bloated on Weds, you dont compete on weds you compete on Sat.

im not sure about what you are proposing as I couldnt follow you. I start Weds for a Saturday show.

Friday I eat rice cakes and salt free pb 8 meals, the outback carbs do count towards the daily intake, account for around 70 grams of carbs from the potato and cheesecake.

Day of show you will have to assess the water you need, I eat my pancakes that morning dry then start taking in water and watch my abs I am wanting them to get very tight against my skin, go to much water and risk spilling, usually for me 15oz is good, maybe even 20 oz. I keep eating every hours day of show, don twant to get hungry....keep the glycogen in you, but watch your water of you will spill with as loaded as you are of carbs.

zoe29 · 08-26-2008, 08:22 AM

Quote:

Originally Posted by scoobysnacks

You want the white potato becuase that is loaded with potassium, so you dont have to mess with those stupid ass 99mg tabs that dont do ****, read the white potatot label and see how much potassium you are getting, its a truck load from that intake.

Dont worry if a little bloated on Weds, you dont compete on weds you compete on Sat.

im not sure about what you are proposing as I couldnt follow you. I start Weds for a Saturday show.

Friday I eat rice cakes and salt free pb 8 meals, the outback carbs do count towards the daily intake, account for around 70 grams of carbs from the potato and cheesecake.

Day of show you will have to assess the water you need, I eat my pancakes that morning dry then start taking in water and watch my abs I am wanting them to get very tight against my skin, go to much water and risk spilling, usually for me 15oz is good, maybe even 20 oz. I keep eating every hours day of show, don twant to get hungry....keep the glycogen in you, but watch your water of you will spill with as loaded as you are of carbs.

I also started on Wed., but by Thursday late afternoon the bloating was very painful. The bloating ended Friday morning. I'll just deal with it.

I did this test run at 75% of recommended carbs to see how my body would respond. I think we'll do the full load for the show. I didn't count the potato and cheesecake in my total during the test run. I'm glad I asked.
I would eat 1030g carbs on Wed., 680g on Thur and 340 on Friday.
Thanks for the reply.