I hope you are quite a bit leaner than 7% if you hope to do well man. there will be guys in the show that 7% is their off season weight and they will kick your ass if your not in conditioned. Assuming its a legit bbing show and not one of those shows were 3-4 guys from your gym show up for a 2.5hr show…
My take on the ‘shitloading’ is that if your bodyfat is low and your not retaining much water it works.
If you eat a bunch of crap and are carrying fat + water then you will smooth over.
Don’t take it to any extremes. Rice cakes + honey or jelly work great. Some like to eat a potatoe the morning of the event so thats at least 4-5 hrs pre-prejudging.
I personally start my carb load a few days out because my body can handle it. I will deplete myself maybe 2 weeks out and slowly add carbs back in about 2 days out. This works for me.
The morning of I like a 3 muskateers and/or snickers bar maybe 30-45mins prior to stepping onstage. sip maybe 1/12th of a small water bottle…VERY MINIMAL. I’ve seen some sip on gatorade but thats your call…
I will remind you that I am also severly dehydrated. Last couple shows I dropped almost 12lbs of water in a 24-36hr period prior to going onstage. SAVE ALL YOUR HIPPY HEALTH SHT this is bodybuilding. lol
That has seemed to work ok for me but I’m still testing my own trials and errors to figure my body out.
Keep in mind that it’s the work you put in NOW that matters…your ‘carb up’ only matters if you’ve done your homework before hand…and even then at most amateur contests it’s not that big of a deal as many believe anyways imo…