Carb depleting

[Has Beens]

Hey all,
 I was just fishing for "thoughts and experiences" on depleting the week out from a show. I have always done it to an extent, but have never been this lean a week out (4.2%) and don`t want to over kill. In the past I started either on Sat. for 4 days or Sun. for 3 days and always begin loading on Weds.

Thoughts ?

Thanks in advance

[jmt1]

Hey all,
 I was just fishing for "thoughts and experiences" on depleting the week out from a show. I have always done it to an extent, but have never been this lean a week out (4.2%) and don`t want to over kill. In the past I started either on Sat. for 4 days or Sun. for 3 days and always begin loading on Weds.

Thoughts ?

Thanks in advance

if what you have done in the past has worked well for you then dont make too many changes. i would still go ahead with atleast a 3 day depletion phase before you carb up. you might want to consider cutting your carb up to 2 days instead of 3.

any pics?

[wes]

Deplete for 3 days and carbload two days out from the show only..............drop water late Friday night and you`ll come in ripped and shrinkwrapped.

Carbing up is risky and quite overated.

[candidizzle]

can someone describe what is "carbloading", how much carbs do you actually consume, and why isnt any of it stored as fat?


thanks.

[jmt1]

can someone describe what is "carbloading", how much carbs do you actually consume, and why isnt any of it stored as fat?


thanks.

the depletion phase goes along with the carb up phase becuase it allows your muscles to store more glycogen then they would under normal conditions. glyogen stores get replenished pulling water into the muscle cells giving you a fuller and harder look. there are different methods of carb loading so knowing what works best for you comes with some trial and error. your timing and the amount and type of carbs you consume are all important. not enough carbs and your muscles will appear smooth and flat. taking in more carbs than are needed to refill your gylcogen stores leads to the spill over and yes they can be converted to subcutaneous bodyfat. that is why i dont like the junk loading unstructored carb up where you are just eating any type of carbs untill you feel like you are filling out. i like the more stuctured type carb load over a 2 day period. starting with higher glycemic liquid carbs to start then into slower burning dry carbs.

[Has Beens]

the depletion phase goes along with the carb up phase becuase it allows your muscles to store more glycogen then they would under normal conditions. glyogen stores get replenished pulling water into the muscle cells giving you a fuller and harder look. there are different methods of carb loading so knowing what works best for you comes with some trial and error. your timing and the amount and type of carbs you consume are all important. not enough carbs and your muscles will appear smooth and flat. taking in more carbs than are needed to refill your gylcogen stores leads to the spill over and yes they can be converted to subcutaneous bodyfat. that is why i dont like the junk loading unstructored carb up where you are just eating any type of carbs untill you feel like you are filling out. i like the more stuctured type carb load over a 2 day period. starting with higher glycemic liquid carbs to start then into slower burning dry carbs.

Can you give an example of higher glycemic carbs ? I like this train of thought.

[candidizzle]

Can you give an example of higher glycemic carbs ? I like this train of thought.

while im not knowledgeable on pre contest carb depleting/loading...i CAN help you with the glycemic index of carbs..

high gi carbs=
white rice
white bread
dextrose
pasta
rice cakes


low gi carbs=
brown rice
whole wheat bread
whole oats
no sugar oatmeal
bran
all vegetables

[jmt1]

Can you give an example of higher glycemic carbs ? I like this train of thought.

for a 2 day carb up starting on thursday morning following a full upper body depletion workout and then about 80g of dextrose powder. the dextrose powder works well for the first few carb up meals then start mixing in some other higher glycemic foods spaced out about every 2 to 2.5 hours. by friday you should be pretty full so usually you would switch over to some lower glycemic carbs to fill the remaining glycogen stores.

[Has Beens]

I s dextrose powder easy to find ?

[Princess L]

I s dextrose powder easy to find ?

Yes. 
Any brewing supply / wine making store will have it in bulk very cheap.  If you don't have one nearby, any health food type store will have it.