A series of video logs of my preparation for my upcoming contest.
Vlog #8 - 3 days out.
Firstly I want to emphasise that you already must be in a contest ready body fat level before this 7 day prep program.
My 7 days prep consists of two parts:
1. first 4 days is glycogen depletion
2. last 3 days is carb loading.
1. Depletion days 7,6,5,4
- During glycogen depletion set your calories to 10 x bodyweight in lb. - First two days eat 40g carbs in the morning and 3rd day reduce to 30g, 4th day to 20g. Eat oats as they keep you fuller for a longer time than other carb sources. Fats should be stable at 50g. The rest of the calories will come from proteins. Eat plenty of fibrous veggies to keep the hunger away.
- Water intake should be DOUBLED for 4 days (at least 8 litres)
- Add up salt to every meal (load up on salt)
- STOP CARDIO
- Only do glycolytic upper body workouts for under 40mins . Keep reps high and weights low.
2. Carb Up days 3,2,1
- Carbs: eat 3 x body weight in lb
- Protein: 1 x bodyweight in lb
- Eat fast carbs such as rice cakes and white rice for 2 first meals, then sweet potato. No fibrous veggies.
- Gradually reduce water by 1-2 litres per day
- Cut sodium
- NO CARDIO
- Do a small workout before your breakfast on the first carb up day. No more weigh training after this.
- A day before contest make sure you consume all carbs and water by 6pm
3. Contest Day
Wake up early and slowly adjust your condition.
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