Phill wrote: ↑Tue Aug 11, 2020 7:11 am
given that showing up on stage without carbohydrates is the key to failure. muscles are made of carbohydrates and water.
without carbohydrates the water also comes off and you will be flat and depleted.
the best strategy is to do a depletion in the previous days and then a recharge. this is because your muscles will be more receptive and will store all the carbohydrates you eat
So let's see what to do
Depletion and recharge (15 days)
Premise:
to work you must already be thin (5% bf), the fat must be removed first. at this stage you are not aiming to lose fat.
Fruits and vegetables, refined foods, sweets and sugars, whores, fodmap, etc. are not allowed.
I will not speak here of manipulation but only of a hydrosaline balance (water-sodium-aldosterone strategy is another strategy you can use).
I do not enter into the merits of the use of drugs such as diuretics, anti-aromatase, serm, sarm, aas etc. etc.
Start with the first week of a normal calorie diet and eliminate the foods mentioned above.
The amount of salt must remain reasonably high and constant every day. at least 5-7 gr/day.
During the 15-day period, the water intake must absolutely remain high. 5-7 liters a day is the minimum (obviously it depends on how big you are, how much you sweat, where you live, etc.).
Water/salt 1/1 ratio.
This helps the body to excrete excess sodium due to the reduced secretion of Aldosterone caused by the increased intake of salt and water. As long as you continue to do this, the body will continue to eliminate all excess water and sodium.
After the first week you will have an environment where the body does not have to release Aldosterone. In this way, the salt remains in the muscle tissue, attracting the water reserves there. thus the maintenance of the important sodium-potassium pump is also satisfied. Potassium at least 1-1 ratio with sodium.
Hopefully you will go to the bathroom every 30 minutes or at most every hour.
Diet for the "peak week":
After the first week, you need to do 3-4 days WITHOUT carbohydrates, with slightly higher proteins (1,5-2 gr/kg weight). fats always fixed and low almost zero. (about 1-0.5 gr/kg)
Then 4 days with only cod (to name the famous food), salt and water.
These days you have to train, train, train and train again. You basically have to do a glycogen depletion, burning all reserves with training.
in 4 days you have to train the whole body at least twice or even 3 time, very intensely.
Eventually you will be empty, flat, without energy and very nervous. You will lose even more water and go to the bathroom even more often.
This is followed by 3 days of recharging in which you eat carbohydrates (only complex carbohydrates) as much as possible but divided into as many meals as possible (5-6 meals even 7 meals every day) in order not to activate too much insulin or you will turn them into fat.
lower proteins (1 gr/kg weight) and almost zero fats (5-10 gr tot per day).
85-90% of the diet must come from carbohydrates.
Let's take a practical example:
First you need to know your muscle mass.
be careful not your weight, but just your muscle mass.
Our body is made up of internal organs, the nervous system, skeletal muscles, adipose tissue (what we commonly call fat), the skeleton, blood and water.
Let's make 40 kg of muscle mass (about 40% if you weigh 100 kg). In the depletion phase, the glycogen level will have almost zeroed. therefore, if you want to reach a good level of 40 gr/kg of muscle (mark this sort of magic formula to use for your body), the muscles must be filled with 40 x 40 = 1600 grams of glycogen (i.e. 6400 kcal in the form of carbohydrates, divided into three parts = about 2133 kcal per day). Then it is necessary to add those necessary for the basal metabolism and for a minimum of movements, for work etc., that is, roughly another 300 gr per day (about other 1000 kcal).
Remember that 180-220g of glucose per day is used by the brain, liver and other vital organs.
also for this reason being at zero carbs makes you nervous
To the calories of carbohydrates we will add those of proteins, 1 gr/kilo of weight. Fats must be low or even eliminated (for these 3 days, not forever!).
While recharging, you DO NOT HAVE TO TRAIN! you don't have to do cardio, you don't have to do anything other than eat carbohydrates.
In these 3 days the muscles are filled with carbohydrates that will bring water with them. If you drink too little you don't swell enough, if you drink too much you fog up.
Each gram of glycogen draws 2.5-2.7 gr of water.
You must therefore ensure that the water in the subcutis is partly expelled with urine, sweating, etc. and partly drawn into the muscle.
the precise calculation of how much to drink is impossible to do, so day by day you have to do it by eye.
Eat dry foods like rice cakes so you don't have to calculate how much water is in the food.
On the scale you will need to see something like this:
- the first 3-4 days the weight goes down. you are losing glycogen and consequently the water bound to it.
- within 3 days of recharging the weight goes up more than 2 kg per day approx.
Decrease the water on the first day of recharging so that the water in the subcutis is drawn into the muscle and then resume drinking a little at a time. or always keep your water intake fixed until the day before.
24-36 hours before the show, stop taking water, if you still have water under the skin or in any case drink little and little at a time or you risk fogging again.
To recap:
-first week with high and fixed water and salt of 5-7 liters h2o and 5-7 gr salt. remove all foods that give retention and bloating (fruit, vegetables, etc.)
-4 days without carbohydrates follow. long and intense workouts. train the whole body 2-3 times
-3 days of carbohydrate refill. No training. little protein, no fat, lots of salt
- the day before you turn off the water
And in the end you have to try and correct.
we are all different and react differently and above all at different times.
and you know, the show is on a specific day and time, if your body is perfect the day before or the day after, the judges don't care.
the secret is to try and correct. write down everything for the next time and delete as many variables as possible. use the same foods, do the same things.
something called "Experience".
Good luck!
