To guys who compete: How many carb to load up and what kind

[belva]

1)How many grams of carbs for kg of body weight should one get in order to load up before a show?.
I hear something like 3 grams of carbs for kg.

2)and what kind of carbs would you eat?
Rice cakes
rice
sweet potatos

3)how many days before the show do you start to load carbs up?

24 hours
36 hours
48 hours

Is there any link in the forum you can referred me...I couldn't find it.

[belva]

Nice to know that there are so many people who knows this stuff...

[--->>405<<---]

Nice to know that there are so many people who knows this stuff...

since u addressed "guys who compete" maybe u should try the competitive body building q and a..

CARB UP, FAT LOAD, WATER all explained and planned out for you

[belva]

Thank you 405, I saw that link. I was unsure where to post my link, shall I re-post it on that part of the forum?

[--->>405<<---]

Thank you 405, I saw that link. I was unsure where to post my link, shall I re-post it on that part of the forum?

you could or i could maybe have this moved for you. (ill work on that)..

[bigZthedestroyer]

1)How many grams of carbs for kg of body weight should one get in order to load up before a show?. I hear something like 3 grams of carbs for kg. 2)and what kind of carbs would you eat? Rice cakes rice sweet potatos 3)how many days before the show do you start to load carbs up? 24 hours 36 hours 48 hours Is there any link in the forum you can referred me...I couldn't find it.

IMO there's really no set way to go about carb loading. You could read 10 different articles and get 10 different approaches. The best thing to do is try out a few approaches and see what works for you. I do believe it is better to start 2-3 days out. I made the mistake of waiting until the night before my first show to start carbing up..It didn't work lol!

The items you listed for food were what I ate a majority of my prep diet. There used to be a link in the stickies of the bodybuilding section about contest prep..I'll see if I can find it for you.

[bigZthedestroyer]

CARB UP, FAT LOAD, WATER all explained and planned out for you

This link should get you to a helpful thread. If it doesn't work, check the stickies and you'll see it.

[Metalject]

It depends on how your diet was leading up to the final week and of course your relative sensitivity to carbs. The lower your carb intake has been, typically the less carbs you need to carb up. And I imagine it goes without saying, the more carbs you've been taking in the more you'll need to carb up. For example, a guy whose been following a keto diet, he'll probably only need 30-50g per meal. A guy who's been averaging 300g of carbs per day, he very well may need to force down 600g per day, maybe even more.

Guys who are lucky enough to be able to eat a lot of carbs most of their diet and have almost no carb sensitivity, we all hate them. I have a friend who keeps around 300g per day in his diet most of the diet and literally has to force feed himself for the carb up to the point of being sick, and even then he's often not completely full. He's usually eating potatoes and drinking milk of magnesia with every meal to help move things through...it's actually kind of a disgusting site when you think about it.

Choosing carbs:

I prefer picking one carb source and only one, potatoes, rice or oats. If for some reason you have a bad response, you know what the problem is and can change foods. Does it get boring? Of course, but who cares? No one said getting ready for a contest was glitz and glam. Do you have to do your carb up this way every time? No, but it's a good idea the first show or two you do and if it works I wouldn't mess with it. But in time as you become better at it, you may very well be able to mix and match carbs a little more.

Last note, I am not a fan of junk loading the night before like a lot of guys do. The majority of the time it shoots you in the face. The exception (there are ALWAYS exceptions in everything bodybuilding related), a guy whose done a lot of shows, has virtually no sensitivity and needs all the sugar in his body he can get. Works for some, not most.

[MIKE_XXL]

Thank you all for recommending my post...52K+ readers cant be wrong...i also recommend the thread to read some of my thinking has changed over the years but most of the principles remain the same...there might be a few different methods out but the principles stay the same...i know my method work and works better each time i do it with the same person as it allows me to fine tune the concept...one of my athletes will compete at World championships next year and this will be exciting for both of us..so please read the thread and let me know if you have any questions...

[belva]

Thanks everyone for the advice. (btw it was not a show but a photo shoot, just try to get more response)

So here what I did: I load up with rice cakes. 300 grams of carbs a day for 3 days, the 3th late afternoon was the day of the photo shoot. I looked good, leaner with no water between muscle and skin. however I was not that bulky.

After the photo-shoot I was damn hungry and I went eating 5 croissants, chocolate, almond, plain one etc...and guess what... the next morning when I went to the gym I had veins in my abs...I was bulky and vascular, looked even more ripped.

So...long story short...I guess next time I'll go for the Shit Loading.

[MIKE_XXL]

Yes that is usually the outcome...i did not invent the shit load but i sure perfected it... :-)
Glad you looked great!!!