I still haven't figured out what is right for me on carb up. I think each person reacts differently. I have started to hold to the rule, if it ain't broke, don't fix it. If you look great on Wednesday, why do something dramatically different on Thursday, Friday and Saturday?
I think some people decide to follow a fixed formula rather than examining their condition. If you look full on Wednesday morning, should you do a big load? Probably not. If you look flat, probably so.
Of the shows I've done, two of them have gone something like this.
1) Sun, Mon, Tue - very low carb, depleting muscle glycogen via low weight/high rep circuit training
2) Wed - keep sodium in during AM and load with high glycemic, simple carbs. Back to normal diet in the afternoon with minimal sodium. My understaning is that sodium is needed during the load (shuttling carbs into the muscle) that is why I have it during the AM with the high glycemic carbs.
3) For the remainder, continue eating clean food (yams, brown rice, fresh meat and chicken, oatmeal) with minimal sodium.
On Saturday I often look a little smooth. I'm not sure what to attribute that to. The only thing that has really changed is my water. I cut the water in the evening (total of about 1/2 - 3/4 gallon on Friday).
When I'm drinking full force, I tend to look dry and tight in the AM. Grrr...
Any advice?