Thread: 6 weeks out and i'm miffed by carb deplete etc

poor Riss... I hope they get it all cleared up for you...

I just found this:

Carb Loading Advice for your first Competition

By Ray Burton

Carb manipulation and loading in the last week
Some people like to carb load and others don't. It is a personal choice so I have included it for you to try if you want and then you will know if it agrees with your body or not. Like I said, your first competition is a series of experiments. The idea behind the loading phase is that after the initial depletion stage your body will store more glycogen intra muscularly causing an increase fullness and appearance of size. So here is the general protocol on carb loading advice.

1. Deplete carbs for three days and carb load for three days, more than this will lead to muscle loss. So you deplete on Sunday, Monday, and Tuesday.

2. Keep sodium high and even add some just before you go into a carb loading stage. Keep it high until you restrict your sodium two to three days out. The sodium excreting hormones will still flush out sodium for a while even though you have dropped your intake giving you a hard look.

3. Exercise on Sunday, Monday, Tuesday with a higher volume of 15-20 reps and 16-18 sets per body part to produce enzymes that will store glycogen in the muscles come carb loading time.

4. No cardio in the last week.

5. Deplete carbs by 50% on the three low days.

6. On Thursday and Friday use 400 mcg of chromium, 300 mg of ala, eight grams of omega-3, and 1000mg of hydroxycitric acid. These nutrients will promote the muscle to store the carbs in the muscle and not as fat, (not that you worry at this point but spillover is a conern).

7. Double water intake on Sunday to Thursday and cut back on Friday by following my contest prep water intake in this chapter.

8. Use 1000-2000 grams of supplemental potassium daily during the final week before the show to excrete more sodium and store more carbs.

9. Use 20-30 milliliters of glycerol with eight ounces of water on Thursday and Friday to prevent dehydration and to suck water from under the skin.

10. Carb load on Wednesday, Thursday and Friday. Multiply precontest carb intake by 1.75 daily for carb intake.

11. Watch and either lower or raise carb intake depending on what the mirror shows you.

Still unsure about the amount of carbs to have...?? Would what i put up first be ok??

If your competing on a sunday, on the monday through thursday of that week, greatly kknock down your carbs so that your eating about .5g carbs per lb of bodyweight. (Make sure your workouts consist of low volume, high reps and moderate-ish weight to fully deplete your glycogen stores). On friday, begin carb loading after your workout. Eat about 200g glucose then about 200g 2 hours later. Follow this pattern so that you aim for 1000-1200g carbs - half being from complex sources, half from glucose.

As for protein during loading, cut it down. Crabs are the priotiry here. Now that your eating the 1000g-1200g carbs a day, no physical activity so as to not flatten your muscles out. Come sunday, eat 70g (or thereabouts) of simple and complex carbs. Study your physique constantly to aviod 'spilling over' (when your muscles feel full, back off the carbs).

Good luck with everything Ris!