i have been told sooo many things about the pre comp meal... i am very lean and very vasc. and do not want to come in looking flat.... what's a good meal to eat the mourning of.... and whats some good snacks to bring to eat before on stage.... last question, when can i drink some water! thanks
Posted by: jaim91
The Protocol:
Sunday (six days out)
Carb deplete (70-100 grams). Drink 2-3 gallons of H20. You should be running to the bathroom constantly and your urine should be clear if you are fully hydrated (sorry, minor inconvenience). Normal pre-contest diet foods.
Monday (five days out)
Carb deplete (70-100 grams). Drink 2-3 gallons of H20. Normal Pre-contest diet foods.
Tuesday (four days out)
Carb deplete (70-100 grams). Drink 2-3 gallons of H20. Eat normal pre-contest diet foods.
Wendesday (three days out)
Begin carbing up after training in the a.m. (350 grams). Very low sodium (drop the eggs, eat chicken and turkey only). White potatoes are a great carb up food. Drop H20 to 3/4 gallon, drink with meals. Last day of working out (a.m.). Take 400 mgs. of Potassium, 100 mg four times a day with meals.
Thursday (two days out)
Continue carbing up (300 grams, more if you look flat). Keep very low sodium, Drop water further to 1/2 gallon. Take 400 mgs potassium, 100 mg four times a day with meals.
Friday (one day out)
Continue carbing up (250-300 grams) bur back off carbs a little bit mid to late afternoon if you look completely full. If you look flat, then continue to eat carbs through Friday afternoon and evening). Drop water further to 1/4 gallon. Take 400 milligrams potassium, 100 mgs four times a day with meals. Start taking herbal diuretics; two tablets with each meal (12 total). Also take extra Vitamin C, 500 mgs every meal, and B-6, 250 mgs in the morning and 250 mgs in the evening. (Both are mild diuretics) Take 2 multi minerals, 1 morning, 1 evening. Continue with high protein intake, maybe even increase protein intake (mild diuretic effect). Drink one small cup coffee or even a glass of wine (diuretics) in evening.
Satuday (Contest Day)
Drink very little water: sips only (but don't cut out water completely). Take in as close to zero sodium as humanly possible. For breakfast have a normal pre contest meal like oatmeal and egg whites. Then, "trickle in" carbs, maybe 50 grams every 1 1/2 hrs (potato- rice) all morning up to prejudging. If you get up at 6:00 a.m. and you get onstage at 1:00 pm, that's another 250 grams of complex carbs prior to pre-judge. Simple carbohydrates are ok prior to going onstage but I wouldn't recommend anything crazy. Personally, I do a couple of Rice cakes with jelly.
Posted by: Giovanni
thanks for your help.... i went wit the rice cakes and jelly and came out looking great... i got 2nd place for lighthvy wt for a level 4...and got 2nd place over all at a level 1 (both competitions were at the same place) which isn't to bad for my 1st comp... i'll have pics posted here shortly
