posted Wed, 04/18/2012 - 17:37
1773
Carb depletion and carb loading before a competition....thoughts?
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Doing my first show in about 16 weeks. I'm still learning alot and have a ways to go. I'm reading many different theories on carb depletion, but most seem to vary about how to reload and when.
Most seem to be the same, start cutting back carbs the closer you get to the show, to lean out. The last week, completely cut out.
Then reload....some say two days, one day, day of competition. Some say start with complex, some say just jam simple carbs in and flood your system.
I guess water depletion goes hand and hand with this discussion.
One thing I'm sure of, you need to be lean to start with or none of this will be as effective.
thoughts?.....and I'd really like to hear from folks that have done it!! 
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provokDepends on how flat you are...a million ways to skin a cat. If you are lean and full, business as usual...if you've had to drop your carbs pretty low, I'd say front loading/back loading should be fine but trial and error as to not spill over. Or if you are getting lean riding into show time with glutes striated on 500 carbs every day, then keep it at that. Just my .02 cents.
Best bet is to hire a well sought after/respected prep coach and leave it up to them to dial you in. All the best.
I have competed 5 times since 2002. I carb depleted and carb loaded for each show. I hired ifbb coaches for the last two shows and both had me carb deplete, carb load, water deplete. I am tempted to try competing cruising into the show keeping carbs the same, just dropping water the night before.