Pre-contest diet preparation

[Android]

Hey guys,

I've been planning my pre-contest week and thought I'd share it outside my Journal. Feel free to comment on what works for you etc.

Some of what I do isn't explained in this basic summary, e.g. Saturday morning 3-4am I wake up and eat McDs (carbs and fats) if not already spilled over but have summarised that as "Carbs as needed".

Carb-deficit for me is 200g, with cardio I can lose about 1kg bodyfat a week.

To keep it nice and simple...

Carb-deplete days are 1/2 of deficit amount.

Carb-up days are x2 of deficit amount.

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Water Load, Carb deplete

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Sun 100g Carbs, 300g Prot, 5 H2O

Mon 100g Carbs, 300g Prot, 10 H2O

Tue 100g Carbs, 300g Prot, 10 H2O

Wed 100g Carbs, 300g Prot, 5 H2O

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Sodium deplete (no egg whites or sauces!)

Carb-up

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Thu 400g Carbs, 200g Prot, 100g Fat, 3 H2O

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Fri

8am - 4pm 400g Carbs (80g every 2hrs simple + complex from oats, kumara, different fruits), 0.5 H2O

6pm - 10pm 200g Prot, 100g Fat (fish, nuts, peanut butter), 0.5 H2O

Sat(am) Carbs as needed.

If spilled go for run, if under eat more