[eat2grow]

I am now just 4 weeks out.

I have dieted for the last 16 weeks and i believe i am on pace to look good for my first show.

I am thinking about the sodium load/deplete phase. what kind of foods should i be eating for that? Here is my breakdown now

530 am- wake up 6 egg white
6am- lift and cardio (45 min uphill walk)
8am-50g whey protein, vitamin c
830am- 6 oz. chicken oat meal or dry cheerios (1 cup)
1030- 6 oz 97% lean meat
1230-6 oz 97% lean meat
230-6 oz 97% lean meat
430-6 oz 97% lean meat
6-on MWF another 30 min session
630- 6 oz 97% lean meat oatmeal or dry cheerio (1/2 cup)
830-6 oz chix
10- 6 oz 97% lean meat

Supps:

Max CLA
Fish Oil
Xtend
Liver Tabs
GNC Mega
L-Carn.
PlasmaJet

Stats:
6 foot
165
body fat 6-7.5%

I still lift heavy weights but strength is going down. Does this seem to be in check? How do i fit in more sodium for the loaing phase?

I dont think i will need a crazy carb up since i wont be in the 3% range. im afraid it will bloat me too much.

I appreciate it and i will throw pics up at 1 week out. Looking for input of any kind in the last few weeks of preperations. I hate to go thru this hell to mess it up from nutrient timing and such the last couple weeks.

[Kaboom]

At this stage you should avoid the lean meat and stick with chicken or baked fish.When people load sodium its from supps mainly not food.If you have never experimented with this i wouldnt do it this close to the show.

[eat2grow]

really? i figured meat was better b/c lower sodium and cals>?

[Kaboom]

fish isnt that bad in sodium get like tilapia also get chicken breast on the bone and boil it before you cook it it gets most of the sodium out.Even lean meat still has more fat than chicken or fish.
Hope this helps

[eat2grow]

good lookin out kaboom

[ZiR RED]

I personally think you are consuming an excessive amount of protein. The reason your weights are decreasing is because your carbohydrate consumption is so low.

The sodium load/deplete doesn't have to be complicated. You start high, salting everything about 3 weeks out. 7 Days before your show you begin slowly decreasing until the day before you are taking in only around 1000mg of sodium that day. The day of the show, about 2 hours before, consume anywhere from 500-1000mg of sodium. Keep your water high throughout.

With carbs i generally have a final carb load day 10 days out, and then decreasing slowly until 3 days before the show carbs are at a minimum. 2 days out deplete. The day before rest. That night, begin the carb load consuming about 30-40g every hour...i've found sweet potatoes and rice cakes are a good source. Continue this up until about an hour before the show.

Br

[eat2grow]

what carb count do you suggest and at what other times in the day besides PWO

[Kaboom]

Sweet potatoes are great for carb loading. Red is spot on.I started working with a Pro yesterday on my diet for my upcoming show.He has me doing something very similar to what Red has said above.I was already paying attention to my sodium and Im about 6 weeks out.He said dont even worry about it salt everything for now seaon everything.I dont use salt much anyway but at least I can add some seasoning to my fish lol.

[eat2grow]

lol ya i just got some cajun spice to make it hot which i hear also aids in metabolism:)

[ZiR RED]

The carb count is going to vary individually. To get a basic idea, answer the following:

What body type are you: endo, meso, ecto?
How much carbs do you consume in a day offseason?
I already have your height and weight.


Kaboom, i think a big mistake people make is assuming sodium an effect on the rate or efficiency of loosing body fat. It doesn't (unless you are deficient, which no american's are).

The problem with limiting sodium the entire cutting phase is that the body adapts; it basically senses it is in a near sodium deficiency and begins retaining salts and with that, sub-q water.
On the flip side, if you are consuming an excessive amount of sodium (assuming you are not hypertensive, and you drink optimal amounts of water) the body actually does the opposite, and becomes very efficient at excreting sodium, and with it sub-q water.
By keeping sodium elevated and even super elevated 2 weeks out, you are able to have a much more efficient depletion period 2-3 days before the show. That way the day of the show your muscles are in a hypotonic state, salt from the blood stream rushes in and following the salt, water rushes in. Specifically, any sub-q water you may be holding is sucked into your muscles giving you a full, paper thin skin look.

Br

[Kaboom]

Thats about the way he explained it also.I have never done a whole lot of experimenting with sodium loading or depletion but with the help of this guiy I guess I will now lol

[eat2grow]

thats some solid stuff Br thanks man