Jenny...I couldn't find the thread so here it is...it's very own thread.
Read this article over....great info from EXTREMELY RELIABLE sources.
THEORY
a) Sodium loading:
It takes the body about 36 hours to achieve sodium balance after sodium intake has been altered. Water follows sodium. So when you load, you bloat for a few days then lose the water despite the higher sodium intake as the body is now dumping sodium and the water. When you cut your sodium down but not out, the body continues dumping sodium and water goes with it (natural diuresis). That is the concept behind sodium loading, and timing is everything.
B) Carb loading:
The reason carbs fill you out is because water follows carbs into the muscle. One gram of carbohydrate will draw 2.8 grams of water in with it. No water = much less carb load effect (hardness and fullness), so it makes no sense to carb up in a dehydrated state or without water.
Once carbs are in the muscle as glycogen they stay there unless used for exercise, unlike liver glycogen that can be released into the blood. Thus, if you are loaded a day out from the show, you'll stay that way unless you deplete the glycogen with high intensity exercise (which no one would do the day before a show) or become severely dehydrated.
Never cut sodium or water out completely. It isn't necessary and probably counterproductive. If you screw up you'll end up avascular (no vascularity), flat, exhausted and cramping.
Spill over as it is termed isn't really spill over of anything. It is the effect of elevated insulin when carb loading that increases water retention and sub-q water (water between the skin and muscles).
PROCEDURE (assuming Saturday morning prejudge):
1) Begin sodium loading about 8 - 10 days out from prejudging. You'll blow up for a couple of days, then the water will come off. You are now in sodium balance.
2) Monday and Tuesday prior to prejudge, keep carbs low but not zero and work all your body parts. Water intake should be high.
3) Wed and Thurs begin carbing up with low to moderate GI carbs (oatmeal, sweet potato, or brown rice) in small amounts. Keep water intake high. You should be filled out by Thursday night.
4) 36 hrs out from prejudge, cut the sodium by 2/3, but not completely. Friday cut your water intake in about ½ (50% of levels consumed on Monday - Thursday). Couple of liters should be fine. No carbs on Friday, just protein and fat (food sources), no whey drinks or anything that can increase insulin. You should be dumping water at this point (urinating) and be careful not to eat foods that will bloat the gut or give you gas (greens). The only thing you want to increase in your muscle at this point is intramuscular triglycerides.
5) Only practice posing on Friday.
6) Sat morning, only sip water unless you are flat or have no vascularity.
7) It is best to run through this to make adjustments in timing, amount of carbs, water, sodium etc. It has to be fine tuned to your metabolism. Everyone is different; this is only a guideline.
8) Trial run this about a month out from the show when you are relatively lean. See what happens.
Read this article over....great info from EXTREMELY RELIABLE sources.
THEORY
a) Sodium loading:
It takes the body about 36 hours to achieve sodium balance after sodium intake has been altered. Water follows sodium. So when you load, you bloat for a few days then lose the water despite the higher sodium intake as the body is now dumping sodium and the water. When you cut your sodium down but not out, the body continues dumping sodium and water goes with it (natural diuresis). That is the concept behind sodium loading, and timing is everything.
B) Carb loading:
The reason carbs fill you out is because water follows carbs into the muscle. One gram of carbohydrate will draw 2.8 grams of water in with it. No water = much less carb load effect (hardness and fullness), so it makes no sense to carb up in a dehydrated state or without water.
Once carbs are in the muscle as glycogen they stay there unless used for exercise, unlike liver glycogen that can be released into the blood. Thus, if you are loaded a day out from the show, you'll stay that way unless you deplete the glycogen with high intensity exercise (which no one would do the day before a show) or become severely dehydrated.
Never cut sodium or water out completely. It isn't necessary and probably counterproductive. If you screw up you'll end up avascular (no vascularity), flat, exhausted and cramping.
Spill over as it is termed isn't really spill over of anything. It is the effect of elevated insulin when carb loading that increases water retention and sub-q water (water between the skin and muscles).
PROCEDURE (assuming Saturday morning prejudge):
1) Begin sodium loading about 8 - 10 days out from prejudging. You'll blow up for a couple of days, then the water will come off. You are now in sodium balance.
2) Monday and Tuesday prior to prejudge, keep carbs low but not zero and work all your body parts. Water intake should be high.
3) Wed and Thurs begin carbing up with low to moderate GI carbs (oatmeal, sweet potato, or brown rice) in small amounts. Keep water intake high. You should be filled out by Thursday night.
4) 36 hrs out from prejudge, cut the sodium by 2/3, but not completely. Friday cut your water intake in about ½ (50% of levels consumed on Monday - Thursday). Couple of liters should be fine. No carbs on Friday, just protein and fat (food sources), no whey drinks or anything that can increase insulin. You should be dumping water at this point (urinating) and be careful not to eat foods that will bloat the gut or give you gas (greens). The only thing you want to increase in your muscle at this point is intramuscular triglycerides.
5) Only practice posing on Friday.
6) Sat morning, only sip water unless you are flat or have no vascularity.
7) It is best to run through this to make adjustments in timing, amount of carbs, water, sodium etc. It has to be fine tuned to your metabolism. Everyone is different; this is only a guideline.
8) Trial run this about a month out from the show when you are relatively lean. See what happens.
if it works i will try it at the show 
@riverdragon
