[chocomamey]

The Level 4 Leanness Plan

This schedule assumes a Saturday bodybuilding competition, photo shoot, or day at the beach.

Monday: 2.5 to 3 gallons of water, 50g of carbs or less

Tip: Buy three one gallon containers of water with a handle. This will let you visually know exactlyhow much water you have left to go. And the handle makes it easy to carry around with you everywhere — which you'll pretty much have to do to get in three gallons!

Tuesday, Wednesday, Thursday: Same

Friday: Begin a gradual carb-up. Today eat five or six meals, each containing 50-75g of carbs.

In the first one or two meals, have fruits as your main carb source. Starting the carb-up with fruit replenishes liver glycogen very fast. We believe that the faster liver glycogen is filled, the more effective the rest of the carb-up will be.

For meals three and four, move to starchier, faster-absorbing carbs (yams, potatoes, rice if it's tolerated well). Meal four should be at 4PM.

Now the "fun" begins. Water intake should be cut completely at 4 or 5PM. One or two more meals should be consumed after you cut water. Have only one if you're already looking "full." Have two if not. These meals should contains carbs derived from simple sugars: pancakes and syrup, pie filling, waffles, chocolate, etc.

Along with this simple sugar meal, have two tablespoons of vegetable glycerine (found in most health food stores). Also on Friday, take an herbal diuretic such as Taraxatone. Although the proper thing to do is go by the label directions with these type of products, best results are usually achieved by taking three servings on Friday: one about an hour or two before you cut water intake, one when you cut intake, and one before bed.

Another trick is to take an Epsom salt bath (400g of Epsom salt in very hot water) for 20-30 minutes before bed. This is what European bodybuilders did to help shed water before diuretics became popular. (The salt and mega hot bat drastically increase perspiration.)

Saturday (photo or beach day): Breakfast depends on how you look.
• Looking flat? Have another simple sugar meal.
• Looking good? Small portion of fruit and protein.
• Holding water? Protein only (shake with very little water).

Forty-five minutes before pumping up for your shoot, take in two tablespoons of glycerol in one can of full-sugar soda.

[ZiR RED]

Unsound, founded on out dated bodybuilding brotilligence rhetoric in my opinion.

Originally Posted by chocomamey

The Level 4 Leanness Plan

This schedule assumes a Saturday bodybuilding competition, photo shoot, or day at the beach.

Monday: 2.5 to 3 gallons of water, 50g of carbs or less

Tip: Buy three one gallon containers of water with a handle. This will let you visually know exactlyhow much water you have left to go. And the handle makes it easy to carry around with you everywhere — which you'll pretty much have to do to get in three gallons!

Tuesday, Wednesday, Thursday: Same

Workouts must be similarly structured to induce glycogen depletion while still allowing for full recovery.

Friday: Begin a gradual carb-up. Today eat five or six meals, each containing 50-75g of carbs.

In the first one or two meals, have fruits as your main carb source. Starting the carb-up with fruit replenishes liver glycogen very fast. We believe that the faster liver glycogen is filled, the more effective the rest of the carb-up will be.

Liver glycogen repletion mirrors muscle glycogen repletion. Furthermore, the sarcolemma is most permeable to glucose directly following a depletion workout.

For meals three and four, move to starchier, faster-absorbing carbs (yams, potatoes, rice if it's tolerated well). Meal four should be at 4PM.

This is fine.

Now the "fun" begins. Water intake should be cut completely at 4 or 5PM.

Horrible advice. Restricting water intake results in a negative adaptation, a release of aldosterone, where the body actually begins preserving water and salts (in anticipation of a period of dehydration), resulting in a higher retention of subcutaneous water.

One or two more meals should be consumed after you cut water. Have only one if you're already looking "full." Have two if not. These meals should contains carbs derived from simple sugars: pancakes and syrup, pie filling, waffles, chocolate, etc.

Simple sugars would be best post workout, when glycogen levels are at their lowest and glycogen synthetase (the enzyme responsible for glycogen formation) is at its highest.

Although the proper thing to do is go by the label directions with these type of products, best results are usually achieved by taking three servings on Friday: one about an hour or two before you cut water intake, one when you cut intake, and one before bed.

Most herbal diuretics contain dandelion root and caffeine as the active ingredients. Personally, I've found best results with dandelion root when used over the course of 3 or 4 days. Also, caffeine before bed in conjunction with the anticipation (or anxiety in some) of a competition the next day can result in poor sleep, possibly even insomnia, which will interrupt the natural diurnal rythms, interrupting the uptake of glucose by muscles and glycogen formation further reducing the desired effects.

Another trick is to take an Epsom salt bath (400g of Epsom salt in very hot water) for 20-30 minutes before bed. This is what European bodybuilders did to help shed water before diuretics became popular. (The salt and mega hot bat drastically increase perspiration.)

My comment regarding this is pure speculation, but if the athlete is already dehydrated by water restriction, I can only assume the water he/she will loose into the bath will be pulled from the sarcoplasm, dehydrating the muscles, reducing volumization, and possibly even resulting in cramping.

Saturday (photo or beach day): Breakfast depends on how you look.
• Looking flat? Have another simple sugar meal.
• Looking good? Small portion of fruit and protein.
• Holding water? Protein only (shake with very little water).

Protein can bloat some people or cause gas. I cannot see it having any effect on water retention.
A good high rep, low rest period workout with light weights will do much more for water retention than taking a protein shake. Your muscles, in need of water, will pull water from the blood, the blood will replace its volume by absorbing subcutaneous water. Furthermore, the contractions will increase glucose uptake into the muscle cell increasing volume and decreasing subcutaneous retention.

Forty-five minutes before pumping up for your shoot, take in two tablespoons of glycerol in one can of full-sugar soda.

Utilizing a well planned sodium depletion/loading you would want to have a moderate-high carb meal with some fats and sodium for full volumization and vascularity.

And as I stated above, there is no mention of sodium load-deplete-replenish, which is important in altering osmotic pressure and increasing results.

Br

[Kaboom]

I have to agree with red here.90 % of the plan posted was out of date and not too good of an idea.
Can you imagine carrying around 3 gallons of water haha.Use a empty milk container a gallon at a time

[mr_bhana]

Zir red you are so freakin clever! I must admit i dont understand all of it but ill defo look into it in my free time!

[moorey]

Originally Posted by chocomamey

The Level 4 Leanness Plan

This schedule assumes a Saturday bodybuilding competition, photo shoot, or day at the beach.

Monday: 2.5 to 3 gallons of water, 50g of carbs or less

Tip: Buy three one gallon containers of water with a handle. This will let you visually know exactlyhow much water you have left to go. And the handle makes it easy to carry around with you everywhere — which you'll pretty much have to do to get in three gallons!

Tuesday, Wednesday, Thursday: Same

Friday: Begin a gradual carb-up. Today eat five or six meals, each containing 50-75g of carbs.

In the first one or two meals, have fruits as your main carb source. Starting the carb-up with fruit replenishes liver glycogen very fast. We believe that the faster liver glycogen is filled, the more effective the rest of the carb-up will be.

For meals three and four, move to starchier, faster-absorbing carbs (yams, potatoes, rice if it's tolerated well). Meal four should be at 4PM.

Now the "fun" begins. Water intake should be cut completely at 4 or 5PM. One or two more meals should be consumed after you cut water. Have only one if you're already looking "full." Have two if not. These meals should contains carbs derived from simple sugars: pancakes and syrup, pie filling, waffles, chocolate, etc.

Along with this simple sugar meal, have two tablespoons of vegetable glycerine (found in most health food stores). Also on Friday, take an herbal diuretic such as Taraxatone. Although the proper thing to do is go by the label directions with these type of products, best results are usually achieved by taking three servings on Friday: one about an hour or two before you cut water intake, one when you cut intake, and one before bed.

Another trick is to take an Epsom salt bath (400g of Epsom salt in very hot water) for 20-30 minutes before bed. This is what European bodybuilders did to help shed water before diuretics became popular. (The salt and mega hot bat drastically increase perspiration.)

Saturday (photo or beach day): Breakfast depends on how you look.
• Looking flat? Have another simple sugar meal.
• Looking good? Small portion of fruit and protein.
• Holding water? Protein only (shake with very little water).

Forty-five minutes before pumping up for your shoot, take in two tablespoons of glycerol in one can of full-sugar soda.

Have you successfully used this plan before, if it works, go for it! it might not be to my ideals, but we are all different with different reactions to different stimulus. Get 20 coaches together and they may all have different methods which they have used successfully and everyone of them will profess theirs is the best, but in this game is finding out what works for you, the individual, its alchemy, not science, we are not test tubes therefore nothing can be predicted in finite terms !