SUNDAY:
3 gallons crystal light. doesnt have to be distilled at this point, i mix in sugar free kool aid, etc so i can choke it all down.This is the last day to eat on "10 week out" meal plan.
MONDAY:
3 gallons crystal light/pushing exercises(chest, shoulders, triceps, calves)/first day of carb depleting, protein should be in the form of boiled chicken in distilled
[email protected] per lean body mass..NOT bodywieght!, i take in about 100-150g of carbs from brocelli meals, butter spray ok
TUESDAY:
3 gallons crystal light/pulling exercise(back, bicep, shrugs, calves) keep same carb and protein scheme. start adactone 25mg/am, 25m/midday
WEDNESDAY:
DROP SODIUM down, start carb LOADING midday, but before load, do some posing and posing and more posing..you will be exhausted and wont want to do it, BUT DO IT! it will help you uptake the carbs! carb loading this day, protein is the same as above, carbs this day will be 80/20 ratio with simple carbs taking in the most. During this carb up period you should be able to take in 35-40g of carbs per 2.2lbs(1kg) of lean muscle during this period. so if u have a Lean Body Mass of 175lbs, that would be a total of 2800-3200g total if u used 175lbs(81kg) of muscle split over 3 days. If it were 3000g total, i would split it up into 1200 first day, 1000second day, and 800 last day. I do taper it down somewhat. I always lowball it, and even if you do, that is alot of carbs and you will NOT spill over dont worry, your just gonna fill up that muscle. At the bottom of this article i included an easy way to figure out your LBM(lean body mass). Make sure you are taking in some sodium and 7-10g of fat per meal so you can drive those carbs into the muscle cell. this first day, I am consuming alot of babyfood bananas, honey and grits, apple pie filling, sweet potatos with brown sugar and marshmellows.It sounds great but you actually get sick as fuck from eating all kinds of food that you havent ate in forever. expect a headache. 3 gallons distilled water this day, no more crystal light.Aldactone 25mg am/25mg midday
THURSDAY:
same as above proteinwise, using boiled chickenbreast in distilled water, water same 3 gallon distilled. carb loading i used 40/60 simple to complex carbs, with all the simple carbs being consumed in the first 2 meals of the day, after that, its all complex. tons and tons of sweet potatos. no training or posing! Aldactone 25mg am/25mg midday.20g creatine with water spread out throughout the day
FRIDAY:
water cut to 2 gallons, 100% of carbs are complex this day either with sodium free rice cakes or sweet potatoes. natural peanut butter on the rice cakes is fine, aldactone same, cut water out at 4pm or so...sip thru the day when needed. You will notice I do not taper water too much, reason being if you taper water too much, you can actually hold water and cause aldosterone problems that can make you look like you didnt even diet for the show! continue on aldactone doses. 20g creatine with water spread out throughout the day
SATURDAY:
before prejudging I go and get a nice juicy burger and fries, nothing to drink...sometimes I bring a jar of JIFF peanut butter and a few huge bars of hersheys chocolate.mmmmm..after prejudging i will drink a smaller 16oz gatorade. wont hurt.