Getbig.com: American Bodybuilding, Fitness and Figure
Getbig Bodybuilding Boards => Nutrition, Products & Supplements Info => Topic started by: AMNIMAL on April 10, 2006, 06:25:05 PM
-
Looking for some suggestions on quality and quanity of carbs for load cycle for pre-contest. I read a general rule of thumb after carb depleting is start with 400 gms the first day, 500 the second and 600 the third day. How accurate is this? The contest is April 22nd.... ::)
-
The foods I have carbed up on are sweet potatoes, brown rice, oatmeal and whole wheat pancakes. Everyone is different though and some use white potatoes/white rice and dried fruit as well. There is a good article in the training thread started by Popeye about the last week of contest prep. Let me know if you can't find it and I'll put up the link.
Good luck at your show!
-
Chris Cormier (as said in the muscletech trilogy collection) likes to carb up with Twix
-
The foods I have carbed up on are sweet potatoes, brown rice, oatmeal and whole wheat pancakes. Everyone is different though and some use white potatoes/white rice and dried fruit as well. There is a good article in the training thread started by Popeye about the last week of contest prep. Let me know if you can't find it and I'll put up the link.
Good luck at your show!
Thanks BEAST, I looked and couldn't find the thread by Popye you were referring to? If you could post the thread I'd appreciate it.
-
No problem, hope this helps (thanks popeye for posting it)
http://www.muscleenhancers.com/pre-contest-training2.htm
-
1.5 slices of a meatlovers pizza works great ;D
-
1.5 slices of a meatlovers pizza works great ;D
Concur... & sushi ;D
-
You 2 need to get a room and have a food orgy already
-
I don't cheat ;)
-
You 2 need to get a room and have a food orgy already
Look, I love food what can I say! As far as deserts go, Cold Stone or Ben & Jerry's PPLLEEEAAASSE!!! ;D
-
I used a product called Pure Vitargo for my last show and it seemed to work very well, 72 grams of carb per serving, tasted pretty good and worked fast. I had gotten pretty sick the night before my show and ended up the morning of the show VERY flat. After a couple of doses of this stuff, I filled out pretty good.
I will use it until I find something better.
Check it out at:
www.professionalsuppleme nts.net
Phil
-
Wheat germ and honey, loads of it!
-
The foods I have carbed up on are sweet potatoes, brown rice, oatmeal and whole wheat pancakes. Everyone is different though and some use white potatoes/white rice and dried fruit as well. There is a good article in the training thread started by Popeye about the last week of contest prep. Let me know if you can't find it and I'll put up the link.
Good luck at your show!
Follow her advice, it's perfect!
-
Wheat germ and honey, loads of it!
dude you serious..
that flakey shit? .. with honey? ok ima try before i say anything.
-
I'm dead serious.
From the wheat germ, you get 6g of carb per 2tbsp, as an added benefit- 4g of prot, 2 g of dietary fiber, zinc, mg, vitamin e and folic acid
Honey has 17g of carb per tbsp, and a GI rating of 73 (in one study, honey outperforned malodextrin in the postworkout recovery phase).
So 4tbs of wheat germ and 4tbs of honey gives you 80g of carb, not to mention 12 g of protein and 4g of fiber, vitamins/minerals, an insulin boost and about 350 calories.
-
I'm dead serious.
From the wheat germ, you get 6g of carb per 2tbsp, as an added benefit- 4g of prot, 2 g of dietary fiber, zinc, mg, vitamin e and folic acid
Honey has 17g of carb per tbsp, and a GI rating of 73 (in one study, honey outperforned malodextrin in the postworkout recovery phase).
So 4tbs of wheat germ and 4tbs of honey gives you 80g of carb, not to mention 12 g of protein and 4g of fiber, vitamins/minerals, an insulin boost and about 350 calories.
So for carbing up you would use this the whole 3 days, just the day of the show...?
-
Let's say for a Saturday contest, I would start on Wed. If you wait too long, you won't be able to give your body time to convert it into stored glycogen in the muscles. If you wait until the day before, your blood sugar will go through the roof, your body will retain excess water and your muscles will still have a "flat" appearance.
-
3 days before my show I personally carbed up with White Rice and or Sweet Potato...
Morning of I would use Rice Cakes and PB.....
And right before going on stage a shot of warm red wine for vascularity...
Another guy I knew would take a spoonful of Soy Sauce for Salt manipulation but when dealing with sodium leading this could be deadly, not for morbidity but rather ones physique..
-
Let's say for a Saturday contest, I would start on Wed. If you wait too long, you won't be able to give your body time to convert it into stored glycogen in the muscles. If you wait until the day before, your blood sugar will go through the roof, your body will retain excess water and your muscles will still have a "flat" appearance.
In my eyes carbing up has always been fun...it doesn't sound fun with wheat germ/honey everyday for 3 days :(
-
In my eyes carbing up has always been fun...it doesn't sound fun with wheat germ/honey everyday for 3 days :(
Of course there's more than one way to skin a cat. Have fun your way........
-
Follow her advice, it's perfect!
I'm taking BEASTS advice...the next question I have is while carbing up after three days of depletion, how frequently and what amount should I be consuming carbs? Along with the gradual carb loading, how many calories should be coming from protein and how many from the carbs? 400-600gm of carbs seems like a lot of calories to me ???
-
With carbing up I wouldn't worry so much about the calories and look more strictly on the portions. You shouldn't worry about the carbs converting to fat so quickly because your body will use them within the 3 day period to fill the depleted muscles.
Obviously I am much smaller then you but my recommendation and anyone correct me if you think I am wrong is start with 50-75 Gram servings every 2-3 hours. At every meal I would also take in 25-35 G's of Protein and with 4 of my meals I would include good fats.
Actually I'm not sure how big you are (bodyweight/height) this would help with a recommendation.
-
With carbing up I wouldn't worry so much about the calories and look more strictly on the portions. You shouldn't worry about the carbs converting to fat so quickly because your body will use them within the 3 day period to fill the depleted muscles.
Obviously I am much smaller then you but my recommendation and anyone correct me if you think I am wrong is start with 50-75 Gram servings every 2-3 hours. At every meal I would also take in 25-35 G's of Protein and with 4 of my meals I would include good fats.
Actually I'm not sure how big you are (bodyweight/height) this would help with a recommendation.
Just received my copy of the precontest bible....FULL OF GREAT INFO!!!! Your advice mirrors a lot of bodybuilders suggestions from the book which tells me you know what your talking about so I just wanted to say thanks for all your advice thus far. I'm 5'9 and currently between 209 and 215 depending what time of the day I hop on the scale. I started at 240...(the heaviest I have ever been)
I had planned on doing cardio right up to the day before the show but I am reading that a lot of Pros stop cardio as early as Tuesday or Wed for a Sat show. I guess just go by what the mirror says huh?
-
Thanks for the compliment...never read the pre-contest bible, suppose I should some day. As far as doing cardio up to the day of the show...bad idea. Like you mentioned, I would stop no later then Wednesday, if you are over and need to drop some water weight maybe go to a sauna but that can be very dangerous since your water is so limited as it is. If you are only over by like 2-4 pounds you will definitely drop that by Saturday.
The last few days before a show are really weird because you do all these things that you would never do in the precedeing 11+ weeks.
Good luck!
-
With carbing up I wouldn't worry so much about the calories and look more strictly on the portions. You shouldn't worry about the carbs converting to fat so quickly because your body will use them within the 3 day period to fill the depleted muscles.
Obviously I am much smaller then you but my recommendation and anyone correct me if you think I am wrong is start with 50-75 Gram servings every 2-3 hours. At every meal I would also take in 25-35 G's of Protein and with 4 of my meals I would include good fats.
Actually I'm not sure how big you are (bodyweight/height) this would help with a recommendation.
What would you recommend for a 119 pound girl? The same? How does this relate to total calorie consumption?
-
I forgot to include my height also....5'1 :P
-
Nice weight per height binliftin-whats your bf%? Also are you Figure, Fitness of BBing?
As a figure girl I suppose it isn't as important to get the exact carb-up, though I have always done it. I know some girls that actually just eat clean through the show and don't so anything drastic. Probably since a bber taught me during my first show I have stuck with the basic carb-up method.
For you, or me, I would suggest eating every 3 hours (not 2) and getting about 250 (maybe 200-250-300) carbs in each day...also go by how you look. This year I think I will try carbing up 3 days out, my first day on white potatoes and white rice (it will be mentally challenging but I want to try something different) and on the second and third day on oats and sweet potatoes.
The day of the show (the 300 number) I would try and really get a look at yourself and see if you look full. If you do stick with the sweet potatoes...if you look stringy or not filled out add simple sugars (honey, syrup, jelly). Also depending on your body add some red meat in your last 2 meals on Friday and in the morning Saturday. Other then that stick with egg whites and plain chicken. About 2-3 ounces with every meal and keep your good fat intake (EFA's, flax) in for at least 3 meals (about 30 Grams for the day).
Again, I don't count calories on my carb up days...your body should just be burning through your food and you shouldn't put on fat in any of those days...especially if you are carb-depleted going in.
These are just my opinions, things I have debated and how I feel-everyone goes about it differently and I would love to hear others stories on what they do. Binliftin, you can always PM me if you have any questions or just need someone to talk to who knows what your going through:) I would love to know if you have competed before and how you did. Good luck!