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Post by Intensity on Jul 20, 2006 12:13:08 GMT -5
Randy, when i say half complex half simple, i mean each meal! For example oatmeal and maple sirop, whole grain cereals with sugar added, rice cake with jam, etc. Just to mix you up a bit more i will say that i've seen more people flat and depleted than poeple who spillover. In my mind, you must do a veeeeery, very exagerated carb up to spillover but i agree that "IF" it happens it would be worst than being depleted! I also tryed a couple of "s" load in between contests this year and i should advise you that this method was very hard to predict for me... i had my best results with it, and my worst! So i concluded that i prefer to be 95% than taking the risk to be somewhere between 80% and 100% . Anyway, in my mind, natural athletes shouldnt do drastic changes prior a contest... so just slowly increase your carbs intake using your usual source of carbs! PS: You also asked about protein.... i would say do not eleminate protein, just reduce it!
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Post by RUBICON19 on Jul 20, 2006 17:56:40 GMT -5
Thanks MO. You will have to talk me in to this two day carb load thing.
You keep water high so the oats cooked in water are fine, right?
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Post by RUBICON19 on Jul 20, 2006 18:14:28 GMT -5
So if you begin to recognize water spillage do you just cut back on carbs?
Also. Potasium... How much? How often?
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Post by Massiv on Jul 21, 2006 8:49:55 GMT -5
Bro,
I did what Tim said to the tee. I was also worried about spilling over. So I carbed up very conservatively. I used only Rice Cakes and Baked potatoes. I alternated them for about 30 grams every 3 hours. It worked out well though. Many of the competitors in the Open class was flat and I appeared bigger due to the carbing up that I did. Do this, if you think it is to much, then you are probably right. Stay conservative. You worked to hard to get here.
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Post by Intensity on Jul 21, 2006 10:31:59 GMT -5
You keep water high so the oats cooked in water are fine, right?
--- Absolutely! I drink between 8 and 11 liters per days during the carbs up… and that doesnt include water in shakes (yes i still drink shakes at this point), potaoes, oatmeal, etc. I also believe in having "some" water on contest day so i also dont mind having oatmeal on contest day!
So if you begin to recognize water spillage do you just cut back on carbs?
--- Cut back on carbs, yes… on water, NEVER.
Also. Potasium... How much? How often?
--- Every carbs up day, two of my carbs up meals contain red potatoes, so it gives me enough potassium (approx 700 mg per potato x 2 potatoes x 2 meals x 4 carbs up days including contest day)
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Post by RUBICON19 on Jul 21, 2006 12:21:16 GMT -5
You keep water high so the oats cooked in water are fine, right? --- Absolutely! I drink between 8 and 11 liters per days during the carbs up… and that doesnt include water in shakes (yes i still drink shakes at this point), potaoes, oatmeal, etc. I also believe in having "some" water on contest day so i also dont mind having oatmeal on contest day! So if you begin to recognize water spillage do you just cut back on carbs? --- Cut back on carbs, yes… on water, NEVER. Also. Potasium... How much? How often? --- Every carbs up day, two of my carbs up meals contain red potatoes, so it gives me enough potassium (approx 700 mg per potato x 2 potatoes x 2 meals x 4 carbs up days including contest day) WOW!! Mo. Thanks... I am going to have at it!!! Funny how I can help others do this, but when it comes to myself its a whole other ball game.... ;D
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Post by RUBICON19 on Jul 21, 2006 12:22:02 GMT -5
How much water on show day?
I am drinking 2 gallons a day now, not including what is in shakes...
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Post by Tim Wescott on Jul 21, 2006 13:25:36 GMT -5
How much water on show day? I am drinking 2 gallons a day now, not including what is in shakes... Randy,I would advise very minimal amounts personally. You do need some to help you get a good pump,possibly 8-16 ounces. Some advise a small amount of sodium and I agree with this thinking ,but if you take it,just use a small amount to play it safe. Sodium helps you to get a good pump !! As I said earlier,with no prior contest experience to base things on,it can get tricky.......actually,it works differently most of the time regardless of your contest experience. I used to just sip and spit to keep my mouth moistened,but nowadays I drink small sips before and during the pump up procedure.
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Post by RUBICON19 on Jul 21, 2006 13:28:01 GMT -5
How much water on show day? I am drinking 2 gallons a day now, not including what is in shakes... Randy,I would advise very minimal amounts personally. You do need some to help you get a good pump,possibly 8-16 ounces. Some advise a small amount of sodium and I agree with this thinking ,but if you take it,just use a small amount to play it safe. Sodium helps you to get a good pump !! As I said earlier,with no prior contest experience to base things on,it can get tricky.......actually,it works differently most of the time regardless of your contest experience. I used to just sip and spit to keep my mouth moistened,but nowadays I drink small sips before and during the pump up procedure. Thanks again Tim.... Very helpful..
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Post by Tim Wescott on Jul 21, 2006 14:05:05 GMT -5
Not a problem bro!!
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Post by Intensity on Jul 21, 2006 14:34:00 GMT -5
Water and sodium are not evil! You need them to be full, round and have a great pump… because believe me, you dont want not to be able to experience a good pump on contest day! The amount needed is different for anyone… so by trial and error you'll be able to determine it! But one thing is for sure, i dont think zero sodium and zero water is the option….
As an exemple (i know i'm an exception when it comes to water retention) i've had my dryest condition (best personnal dry/full ratio) by having approx 1,5 gallons on contest day! (I think Layne has experimented the same…)
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Post by RUBICON19 on Jul 21, 2006 14:40:01 GMT -5
Okay Mo. Great. Now do you add sodium to foods earlier in the week? Then bring the sodium down by eating foods with less sodium in them as the week goes on?
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Post by Intensity on Jul 24, 2006 15:02:43 GMT -5
Okay Mo. Great. Now do you add sodium to foods earlier in the week? Then bring the sodium down by eating foods with less sodium in them as the week goes on? Yes i do! S Very high (adding salt) S Very high (adding salt) M Very high (adding salt) T Very high (adding salt) W Eat food with sodium, but dont add salt T Eat food with sodium, but dont add salt F Low but not zero sodium (i eleminate food as eggs, but keep trace of sodium in other food as shake, no fat cheese) S Low but not zero sodium (i eleminate food as eggs, but keep trace of sodium in other food as shake, no fat cheese)
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Post by MostMuscular on Jul 29, 2006 9:23:27 GMT -5
I kept my sodium levels very high a week out and leveled them out during the week but never went real low. The day before the show I went low (but not zero) and the day of the show I brought a lot of sodium back into my system (with very little water all it did was draw the water into the muscle... where sodium goes, so does water). I was very full, hard, and dry. The best I've ever looked.
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Post by beckie on Jul 29, 2006 18:35:31 GMT -5
This is really interesting guys,I have been hearing alot about this on the OCB board. Fluid and sodium manipulation seem to be over rated and keeping your body as 'normal' as possible throught the last 2 weeks seems to give optimal results provided you are lean enough.
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