So thought I’d start a discussion about what to do the final week pre-contest?
I’ve read a lot of different protocols and ultimately I’d imagine it’s up to the individual and also what they’ve been doing the last 12 weeks.
This is also for a natural bb’er as AAS use changes the equation.
3 Day Carb Up: This is the old-school tried and true. 2-3 day carb depletion then carb up Wednesday through Friday in decreasing fashion…say 400/300/200 or something similar. 2-3 gal water every day until midday Friday, then no or very little water 18hr pre-contest prejudging.
Fat Load: To be used in addition to #1 or on it’s own. So normal diet OR follow #1 thru Thursday. At this point you either fat load Friday night and/or Friday morning. The goal is the same. Removing water from under the skin. Since too much of a carb up leads to spillage the carb up ends Thursday instead of Friday. Like I said another version just as you doing a normal diet without carb loading then fat load Friday night/Saturday morning.
Nothing: I think Beverly International recommends this. Don’t do anything crazy. Continue normal diet as you’ll have a high carb meal on Thursday anyway to top off glycogen stores.
Layne Norton #1: Low (100g under) carbs through the week then carb load Sat morning (4am to pre-judge 1 sweet potato every 2 hours). Then small pan pizza 2 hours pre-judge (fat/junk load)
Layne Norton #2: “Normal” (200-300) amount of carbs throughout the week. 2 gal water a day. Saturday, carbs every two hours. Maintain water intake (60oz from 1am to prejudge)
Many varied approaches it seems…