carb load/deplete (critique my plan)

BIGPHIL · 18-01-2006, 12:28 PM

Just wondering what your plan of attack is for carb deplete/load for an upcoming show..

This is mine and i would like critiques please.......

2 weeks out i will be still doing cardio four times daily whilst still consuming around 300-350g carbs,300gprot 50g fat.At the start of week 2 i will have increased my sodium intake (not counting) and water intake

Sunday at the end of week 2, i start carb deplete and drop to 175g carbs a day with 350g protein and 45g fat..UP THE SODIUM AND WATER(GYM TRAINING SESSION)

------------START OF FIRST WEEK DEPLETE/LOAD--------------

!!!CARDIO STOPS THIS WEEK!!!

Monday carbs are dropped to 100g and protein fat stays the same (the fat will only be coming from good sources:-peanut butter,flax,linseed mct e.t.c) SODIUM/WATER IS HIGH (GYM TRAINING SESSION)

Tuesday i go to 50g carbs whilst keeping 350g protein and 45g fat ..SODIUM/WATER IS STILL HIGH.(LAST GYM TRAINING SESSION)HOw should i go about PWO shake with regard to dex e.t.c

Wedensday i try to get away with as little as possible maybe 20gcarbs 350gprotein and 45g fat.SODIUM/WATER IS HIGH

Thursday:- START OF LOAD...500gcarbs with 400g prot 70g fat.LOW SODIUM/LOW WATER

FRIDAY:-1000g carbs with 350g protein and 100g fat.. MODERATE SODIUM/LOW WATER***PIZZA OR HIGH FATTY SODIUM FOOD AT NIGHT BEFORE BED**

SATURDAY(DAY OF SHOW) IM NOT SURE WHAT TO EAT HELP???????THE PREJUDGING IS AT 1:00PM AND THE EVENING SHOW AT 8:00...HELP

How does this look,this is what ill be doin for my first show...any hints tips will be vital in my prep...I need help on what to eat show day?????/

cheers boys/girls

finephysique · 18-01-2006, 03:09 PM

I would deplete sunday monday and tuesday, then take in the most carbs on Wednesday, up to 1000 grams, on thursday take in 500grams or less if you are already full, on Friday just eat carbs according to your condition but stop them at 6p.m. and stop your water at the same time, I keep my water high until Friday and then drop it back, I would not risk eating pizza or high sodium food the night before the show sometimes it works sometimes it goes totally wrong.

Are you doing the NABBA N.I. by any chance?

finephysique · 18-01-2006, 03:13 PM

As for the day of the show, I eat would eat very little if your condition is good, a piece of fillet steak in the morning, if you are flat use some simple carbs to carb up a bit more, after the pre-judging eat what you want the night show is just for the crowd if it is the NI show the judges are not even at the night show, last year the other competitors were laughing at me because I was eating chocolate chips and anything else I could get after pre-judging then at the night show I was the one laugfhing when no judges were even there

BIGPHIL · 18-01-2006, 06:11 PM

Quote:

Originally Posted by finephysique

I would deplete sunday monday and tuesday, then take in the most carbs on Wednesday, up to 1000 grams, on thursday take in 500grams or less if you are already full, on Friday just eat carbs according to your condition but stop them at 6p.m. and stop your water at the same time, I keep my water high until Friday and then drop it back, I would not risk eating pizza or high sodium food the night before the show sometimes it works sometimes it goes totally wrong.

Are you doing the NABBA N.I. by any chance?

ALLRITE M8 YES I AM HOPING TO DO THE NABBA NI SHOW not this year maybe next..Juniors im still 18 at the moment and next year i feel i will know my body better..im researching like mad at the moment.At the moment my training,diet, mental prep couldnt be going better..Im really goina push the limits for first place easy..

Im training in Lisburn at rockpit gym..

where abouts you from

cheers for advice

finephysique · 18-01-2006, 08:21 PM

I am training in xtreme fitness in Derry, there are 3 juniors going in from ours too. Last years winner, a young guy of 18 and another guy who will definitely do really well. Juniors is going to be a big class this year.
Rockpit is where Brian McAreavey trains isn't it? Surely he can give you all the advice you need he is very knowledgable

**Bodyworks** · 18-01-2006, 08:28 PM

BIGPHIL,
you must be big, if those values are accurate, that seems like a lot of food for an 18 year old.My opinions, i'd scrap the added fats when carb loading. trying to get it all done over 2 days ( 1 1/2 really) is a risky endeavour, but it's my preferred method too. starting thursday morning, first thing empty stomach, have your final workout. just a one set per bodypart, light one to fully ensure you're totally depleted. immediately after, drink 100g simple sugars. whatever you decide is your total carb intake on thursday, aim for 50% of them to come from simple sugar and 50% starchy carbs. keep water low, sodium out.
friday, starchy carbs only. important to be at home and near a mirror today, as soon as the muscle looks full and the detail is at it's peak, drop carbs all together. stop water at 4pm, no sodium. last thing at night, have a couple glasses dry white wine.
day of show, eat a fatty carb laden breakfast (fried potatoes for me), no water, as early as poss in the morning. a couple of hours before you go onstage, eat a bar of chocolate, no water.
banana's are a useful tool when close to a show if you can have them, (referring to the potassium intake) staves off cramp.
when backstage, honey if needed to thicken the blood, and drink some water.
step onstage, win, go to mcdonalds.
job done.

BIGPHIL · 18-01-2006, 10:09 PM

Quote:

Originally Posted by finephysique

I am training in xtreme fitness in Derry, there are 3 juniors going in from ours too. Last years winner, a young guy of 18 and another guy who will definitely do really well. Juniors is going to be a big class this year.
Rockpit is where Brian McAreavey trains isn't it? Surely he can give you all the advice you need he is very knowledgable

Yeah wat are they shaping up like,weight stats e,t,c

Are they juicing it up....

IM going in for 2007 if all goes to plan..any pics of ur boys

Yeah big B trains down are place,,goina win this year without a doubt the guys ubtouchable...Yeah him and rab cambell train together very good resources!!!!

18-01-2006, 12:28 PM	#1 (permalink)
BIGPHIL Under Construction Join Date: Nov 2005 Posts: 90 Rep Power:	carb load/deplete (critique my plan) Just wondering what your plan of attack is for carb deplete/load for an upcoming show.. This is mine and i would like critiques please....... 2 weeks out i will be still doing cardio four times daily whilst still consuming around 300-350g carbs,300gprot 50g fat.At the start of week 2 i will have increased my sodium intake (not counting) and water intake Sunday at the end of week 2, i start carb deplete and drop to 175g carbs a day with 350g protein and 45g fat..UP THE SODIUM AND WATER(GYM TRAINING SESSION) ------------START OF FIRST WEEK DEPLETE/LOAD-------------- !!!CARDIO STOPS THIS WEEK!!! Monday carbs are dropped to 100g and protein fat stays the same (the fat will only be coming from good sources:-peanut butter,flax,linseed mct e.t.c) SODIUM/WATER IS HIGH (GYM TRAINING SESSION) Tuesday i go to 50g carbs whilst keeping 350g protein and 45g fat ..SODIUM/WATER IS STILL HIGH.(LAST GYM TRAINING SESSION)HOw should i go about PWO shake with regard to dex e.t.c Wedensday i try to get away with as little as possible maybe 20gcarbs 350gprotein and 45g fat.SODIUM/WATER IS HIGH Thursday:- START OF LOAD...500gcarbs with 400g prot 70g fat.LOW SODIUM/LOW WATER FRIDAY:-1000g carbs with 350g protein and 100g fat.. MODERATE SODIUM/LOW WATER*PIZZA OR HIGH FATTY SODIUM FOOD AT NIGHT BEFORE BED SATURDAY(DAY OF SHOW) IM NOT SURE WHAT TO EAT HELP???????THE PREJUDGING IS AT 1:00PM AND THE EVENING SHOW AT 8:00...HELP How does this look,this is what ill be doin for my first show...any hints tips will be vital in my prep...I need help on what to eat show day?????/ cheers boys/girls ______________________ :@BUILT AR ROCKPIT FITNESS....BEATCHHHHHHHHHHH:@

18-01-2006, 03:09 PM	#2 (permalink)
finephysique Making Progress Join Date: Dec 2005 Posts: 142 Rep Power:	I would deplete sunday monday and tuesday, then take in the most carbs on Wednesday, up to 1000 grams, on thursday take in 500grams or less if you are already full, on Friday just eat carbs according to your condition but stop them at 6p.m. and stop your water at the same time, I keep my water high until Friday and then drop it back, I would not risk eating pizza or high sodium food the night before the show sometimes it works sometimes it goes totally wrong. Are you doing the NABBA N.I. by any chance? ______________________ I do it all in the name of science Moderator @ www.the-darkside-uk.com Site rep @ www.musclechemistry.com

18-01-2006, 03:13 PM	#3 (permalink)
finephysique Making Progress Join Date: Dec 2005 Posts: 142 Rep Power:	As for the day of the show, I eat would eat very little if your condition is good, a piece of fillet steak in the morning, if you are flat use some simple carbs to carb up a bit more, after the pre-judging eat what you want the night show is just for the crowd if it is the NI show the judges are not even at the night show, last year the other competitors were laughing at me because I was eating chocolate chips and anything else I could get after pre-judging then at the night show I was the one laugfhing when no judges were even there ______________________ I do it all in the name of science Moderator @ www.the-darkside-uk.com Site rep @ www.musclechemistry.com

18-01-2006, 08:21 PM	#5 (permalink)
finephysique Making Progress Join Date: Dec 2005 Posts: 142 Rep Power:	I am training in xtreme fitness in Derry, there are 3 juniors going in from ours too. Last years winner, a young guy of 18 and another guy who will definitely do really well. Juniors is going to be a big class this year. Rockpit is where Brian McAreavey trains isn't it? Surely he can give you all the advice you need he is very knowledgable ______________________ I do it all in the name of science Moderator @ www.the-darkside-uk.com Site rep @ www.musclechemistry.com

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18-01-2006, 08:28 PM	#6 (permalink)
Bodyworks Moderator Musclechat Icon Join Date: Mar 2005 Location: west yorkshire Posts: 985 Rep Power:	BIGPHIL, you must be big, if those values are accurate, that seems like a lot of food for an 18 year old.My opinions, i'd scrap the added fats when carb loading. trying to get it all done over 2 days ( 1 1/2 really) is a risky endeavour, but it's my preferred method too. starting thursday morning, first thing empty stomach, have your final workout. just a one set per bodypart, light one to fully ensure you're totally depleted. immediately after, drink 100g simple sugars. whatever you decide is your total carb intake on thursday, aim for 50% of them to come from simple sugar and 50% starchy carbs. keep water low, sodium out. friday, starchy carbs only. important to be at home and near a mirror today, as soon as the muscle looks full and the detail is at it's peak, drop carbs all together. stop water at 4pm, no sodium. last thing at night, have a couple glasses dry white wine. day of show, eat a fatty carb laden breakfast (fried potatoes for me), no water, as early as poss in the morning. a couple of hours before you go onstage, eat a bar of chocolate, no water. banana's are a useful tool when close to a show if you can have them, (referring to the potassium intake) staves off cramp. when backstage, honey if needed to thicken the blood, and drink some water. step onstage, win, go to mcdonalds. job done.