[iron dawg]

What should i eat the day of the contest pre judgeing is at 3:00!

[hulk24]

I hope your show isn't soon, this is something that should be taken care of way ahead of time. What kind of load are you looking to do?

[jaim91]

FROM TOM VENTUNO:

The Protocol:
Sunday (six days out)
Carb deplete (70-100 grams). Drink 2-3 gallons of H20. You should be running to the bathroom constantly and your urine should be clear if you are fully hydrated (sorry, minor inconvenience). Normal pre-contest diet foods.
Monday (five days out)
Carb deplete (70-100 grams). Drink 2-3 gallons of H20. Normal Pre-contest diet foods.
Tuesday (four days out)
Carb deplete (70-100 grams). Drink 2-3 gallons of H20. Eat normal pre-contest diet foods.
Wendesday (three days out)
Begin carbing up after training in the a.m. (350 grams). Very low sodium (drop the eggs, eat chicken and turkey only). White potatoes are a great carb up food. Drop H20 to 3/4 gallon, drink with meals. Last day of working out (a.m.). Take 400 mgs. of Potassium, 100 mg four times a day with meals.
Thursday (two days out)
Continue carbing up (300 grams, more if you look flat). Keep very low sodium, Drop water further to 1/2 gallon. Take 400 mgs potassium, 100 mg four times a day with meals.
Friday (one day out)
Continue carbing up (250-300 grams) bur back off carbs a little bit mid to late afternoon if you look completely full. If you look flat, then continue to eat carbs through Friday afternoon and evening). Drop water further to 1/4 gallon. Take 400 milligrams potassium, 100 mgs four times a day with meals. Start taking herbal diuretics; two tablets with each meal (12 total). Also take extra Vitamin C, 500 mgs every meal, and B-6, 250 mgs in the morning and 250 mgs in the evening. (Both are mild diuretics) Take 2 multi minerals, 1 morning, 1 evening. Continue with high protein intake, maybe even increase protein intake (mild diuretic effect). Drink one small cup coffee or even a glass of wine (diuretics) in evening.
Satuday (Contest Day)
Drink very little water: sips only (but don't cut out water completely). Take in as close to zero sodium as humanly possible. For breakfast have a normal pre contest meal like oatmeal and egg whites. Then, "trickle in" carbs, maybe 50 grams every 1 1/2 hrs (potato- rice) all morning up to prejudging. If you get up at 6:00 a.m. and you get onstage at 1:00 pm, that's another 250 grams of complex carbs prior to pre-judge. Simple carbohydrates are ok prior to going onstage but I wouldn't recommend anything crazy. Personally, I do a couple of Rice cakes with jelly.

[hulk24]

That seems like a very good plan ecspecially if this is your first show. The only thing I would look at is instead of some rice cakes with jelly, have a snickers bar about 30 min before you go onstage.

[jaim91]

The problem I often see with that is that competitors have been denying themselves the chocolate and sweets for so long, that when they have a bar, they don't have one...they just keep stuffing their faces, and often come out flat. But with rice cakes, there are only so many you can eat...

[hulk24]

It is going to take a lot more than a few snickers bars to spill over, ecsecially if you have depleted your water properly and don't drink anything with the bars. I have about 10-15 doughnuts before showtime, and that is on top of the cheesburger I eat for breakfast, on top of the 4 cheeseburgers the night before, well, you get the picture.

That is where people make the mistake, most of the time someone spills over, it is because of the fluid in their body. If you are as dry as you should be, spilling over won't be the problem. After every show I have done, I can honestly look back and say I have never spilled over, only have been not full enough, sometimes being too cautious can hurt you.

[ruel]

chew some snicker bar befor you go up onstage to feed your muscle so it will become fuller!

[jaim91]

How do you spill over if you drink? I mean...scientifically...

[Gumby51cm]

Originally Posted by jaim91

How do you spill over if you drink? I mean...scientifically...

im not sure. but i have a good guess.

Water cannot be transported in the body, it has to be 'attatched' with a sodium and the sodium has to be moved. so most likely, when you drink water, it changes the concentration gradients and sodium moves out, then water follows because its polorized and 'attatched'

[hulk24]

Originally Posted by gumby51cm

im not sure. but i have a good guess.

Water cannot be transported in the body, it has to be 'attatched' with a sodium and the sodium has to be moved. so most likely, when you drink water, it changes the concentration gradients and sodium moves out, then water follows because its polorized and 'attatched'

Better than I would have explained it Gumby. This is the same principle used with shitloading. The water follows the sodium into the muscle, therefore it pulls the sub q water out.

[fog_hat1981]

Breakfast can be eggs and oats like someone posted above.

I use rice cakes, shredded wheat and polymers (sp?) fruit to carb load (just know your body - some people feel too bloated with things like this).

P.S. Shredded Wheat ends up going down like a mouthful of hay because you're not taking in any water - fun ....

[Evolution 2006]

Originally Posted by jaim91

FROM TOM VENTUNO:

The Protocol:
Sunday (six days out)
Carb deplete (70-100 grams). Drink 2-3 gallons of H20. You should be running to the bathroom constantly and your urine should be clear if you are fully hydrated (sorry, minor inconvenience). Normal pre-contest diet foods.
Monday (five days out)
Carb deplete (70-100 grams). Drink 2-3 gallons of H20. Normal Pre-contest diet foods.
Tuesday (four days out)
Carb deplete (70-100 grams). Drink 2-3 gallons of H20. Eat normal pre-contest diet foods.
Wendesday (three days out)
Begin carbing up after training in the a.m. (350 grams). Very low sodium (drop the eggs, eat chicken and turkey only). White potatoes are a great carb up food. Drop H20 to 3/4 gallon, drink with meals. Last day of working out (a.m.). Take 400 mgs. of Potassium, 100 mg four times a day with meals.
Thursday (two days out)
Continue carbing up (300 grams, more if you look flat). Keep very low sodium, Drop water further to 1/2 gallon. Take 400 mgs potassium, 100 mg four times a day with meals.
Friday (one day out)
Continue carbing up (250-300 grams) bur back off carbs a little bit mid to late afternoon if you look completely full. If you look flat, then continue to eat carbs through Friday afternoon and evening). Drop water further to 1/4 gallon. Take 400 milligrams potassium, 100 mgs four times a day with meals. Start taking herbal diuretics; two tablets with each meal (12 total). Also take extra Vitamin C, 500 mgs every meal, and B-6, 250 mgs in the morning and 250 mgs in the evening. (Both are mild diuretics) Take 2 multi minerals, 1 morning, 1 evening. Continue with high protein intake, maybe even increase protein intake (mild diuretic effect). Drink one small cup coffee or even a glass of wine (diuretics) in evening.
Satuday (Contest Day)
Drink very little water: sips only (but don't cut out water completely). Take in as close to zero sodium as humanly possible. For breakfast have a normal pre contest meal like oatmeal and egg whites. Then, "trickle in" carbs, maybe 50 grams every 1 1/2 hrs (potato- rice) all morning up to prejudging. If you get up at 6:00 a.m. and you get onstage at 1:00 pm, that's another 250 grams of complex carbs prior to pre-judge. Simple carbohydrates are ok prior to going onstage but I wouldn't recommend anything crazy. Personally, I do a couple of Rice cakes with jelly.

Awesome post bro... great job

[jaim91]

LOL, I posted that...and I'm a girl :)