Hey guys, I am competing in my first Figure Contest next weekend (I am 9 days out right now). I was looking for suggestions/opinions on CHO depleting/loading and water intake schedule during contest week. Right now I am 5'2, 115 lbs. typical diet for me right now is 100-120 g CHO, 100-115 g PRO, 15-20 g Fat. I know pretty soon I will half to cut my CHO down really low and I have seen different schedules for that. I'd appreciate any help, I'm just a little nervous I won't be lean enough on contest day! Don't know my body fat % right now, getting it done tomorrow (body fat calipers)...(informally on the Bioelectrical impedence scale at 8 weeks out i was 11%)

Flhealth, I would send JTHEO a pm Immediately. He is taking care of all my precontest prep for the final 10 days. You have 9 days left, but it should be enough time if you get a hold of him NOW. Or go to Nattynutrition.com. He will help you out for sure.

search the board I have listed what I do the final week.

In a nutshell I deplete Mon/Tues, stop adding salt or condiments on Sunday (but keep all sodium in normal foods so not cutting it). Weds I carb load the largest (16 x lbm/2.2 for 18 meals evey hour on the hour), then 2/3 that thurs for 18 meals and 1/3 that fri for 8 meals. 1 gallon Fri, 1/2 thurs, 1/4 fri, sip Sat morning. At your size no more than 100 grams protein needed any of those days, maybe 120 on Friday as cals are lower.

Sodium lowest friday, add sodium back in Friday night once dried out and more sat morning from pancakes.

use Ester Vit C for natty diuretic. I use slin trol at my site to control insulin from large carb spikes and to better shuttle glycogen to muscle tissue.

Snicker and 10-20 oz water at pump up.

This is mine in general.

You can also try this version too.

Load Tuesday pretty heavily maybe even partly into weds, keep water and sodium from the foods in. Weds-Friday get back to regular diet, but keep sodium high along with water high to allow to flush any spillover. Then friday night around 7pm go to sips then saturday switch to a diet low in sodium, this strategy loads early and allows the body to then dry out and flush without worrying about aldosterone.

Sorry this may have just confused you more. Other option, change nothing, maybe increase carbs up to 200 grams spread over friday, and then cut water at 7pm, drop sodium Sat morning and all day up to stage time (add a little back in via snickers bar and some gatorade during pump up).

Thanks so much for the response. As for the diuretic, are you taking that right up until contest day, like even when you are depleting water?

quote:

Originally posted by flhealth:
Thanks so much for the response. As for the diuretic, are you taking that right up until contest day, like even when you are depleting water?

its just Vit C ester, I start it Weds and take all day friday, none saturday.

You can add expel if you like thats as much into those as I get, but they are not needed by any means.

If carbs, sodium and water are done correctly you wont NEED them. Thats why I just said go with Vit C ester.

Good Luck

Listen to Jason. He WILL get you on stage full, hard and dry. Follow his advice to the letter and you will be very pleased.

I am currently in the Peak Weak Jtheo mentioned.
It's working for me. I can't wait to see how I look on Saturday. Highly recommend you try it.
-Thanks J