Found a great 1 Week out article.

[Hugheser]

http://findarticles.com/p/articles/m...5/ai_n6240772/

Enjoy.

[steve_d]

I disagree with 80% of the article posted above.

[ironwill]

I disagree with 80% of the article posted above.

Can you elaborate a bit on that steve??

[Delt King]

Well first thing is don't drop your water till friday night. not a progressive decrease in water wed to friday.

Carb loading will depend on several factors too such as the persons size and carbohydrate sensitivety not to mention how you've been dieting to that point.

It's a little tricker to nail it down than people think.

If you're not 100% sure on your last week. then don't change anything except dropping water. because to get a 5-10% gain you could lose 50% of your conditioning.

[steve_d]

agreed with above. The biggest thing I didn't agree with was cutting out water and sodum from wednesday through friday. Actually, water and sodium in itself is the major aspect to getting dry, hence my 80% disagreement...

Like dk said above, the carb loading is tricky, yet not the most crucial thing in getting dry. Water and sodium manipulation on its own is enough to get you almost all the way there. Sometimes its easier to keep it simple, and get the sodium and water right. Then from contest to contest you can experiment with what works best in terms of carb loading, etc.

[gingerbreadman]

I've only done 1 show but in that 1 show I learned enough to agree with Steve & Delt King. what's funny is about two months out I asked a pro for advice. he referred me to another post from a friend of his. Now keep in mind I was looking to compete as a lightweight, 1st show, natural when he gave me this advice - here it is - of course for a week or so I thought this was the way to go - what a mess i would have ebeen in - lol

Followed a carb rotation diet

of 150 grams carbs most days, then 400 on thursday, and 800 - 1000 on sunday.

Fat: Did'nt add much maybe a tbs. of PB eod , if I felt i needed the boost.

Protein. Never went under 400 grams.

Cardio:

Did 2 30 min sessions 6 days a week.

4 weeks out upped it to 2 1 hour session 5 - 6 days a week.

Water:

Aldacatone at 50 mg. ED M,T,W,R
Dyazide at 50 - 100 mg. F,S

DROPPED WATER COMPLETELY AT 3:00 p.m. on Friday.

The Loading

Carb depleted with 50 grams, S,Sn, M,T,

Carb loaded with 1000 grams W, R

Protein only til weigh in (to dry out a bit) Friday

Then after the weigh in all hell broke lose as I really Like the fat load method :

6:30 4 Pizza Pops, Large bag of buffalo chicken chips, 2 chocloate bars, Brownies covered with peanut butter, tons of nuts.

8:00 Large cheese and bacon burger, Fries, Cearar salad, Icer cream Cake for dessert.

9:30 Big pice of cheese cake, More chips. more browines, more chocolate bars, 2 bags of skittles.

All night : every time I woke up to pee, which was every 30 minutes I ate a big scoop of Ice cream and some nuts.

6:30 A.M. : Large Cheese and bacon omlette, hadh browns, toast and peanut butter, and a cinnamon bun covered in Gravy

Rest of morning, ate a Peanut butter cup every 10 minutes til showtime. The ate a large can of peach pie filling right before stepping on stage.

Between shows :

A pizza, 1 cup of soda and lime juice, hot wings, cheese bread, and ice cream cake.

Kept eating shit til night time show

The Result,

Came in the driest and tightest of all the men there.

[Memo]

i would be worried about looking bloated with all that food before the show

[Adonis13]

Well first thing is don't drop your water till friday night. not a progressive decrease in water wed to friday.

Carb loading will depend on several factors too such as the persons size and carbohydrate sensitivety not to mention how you've been dieting to that point.

It's a little tricker to nail it down than people think.

If you're not 100% sure on your last week. then don't change anything except dropping water. because to get a 5-10% gain you could lose 50% of your conditioning.

how do you guys cut it out? at midnight the night before the prejudge? do you keep water the same all through that week, then just cut it at a cirtain time?

[Praetorian]

One of the worst articles on peaking...if you want to look good DO NOT follow that advice.
P

[Hugheser]

I actually bought Chris Aceto's Championship Bodybuilding.

The book itself is great, especially for a beginner because it lays out all the ground work from exercise, to diet and basic supplementation. Has a lot of scientific references as well.

It is a little dated but I heard that it helped people without a coach do well in their first shows, so figured it couldn't hurt.

Good read, it's bout 250-260 pages. (lots of diagrams though haha)