Natty coaching, carb up and drying out plan.

[tice1212]

Hey guys so I'm coaching two clients right now for their first shows.

First is a 17yr old male, 5'7 158lbs 7% bf. Will be competing in teen BB and teen phys. Main focus is BB.

Here is my plan for him any help would be appreciated.

Shows are on march 26 and April 2

Stop training legs that Sunday before the show. (Do get rid of water in his legs)
Wed will be his last weight training day.

Thursday and Friday relax and carb up (should I have him do any cardio?)

Wed 200 grams of carbs, 1 gallon of water
Thurs 150 grams of carbs, 1gallon of water with MHP expel am and pm (water shredding pill OTC) anything better?

Friday 100gram of carbs, 1 gallon before 5pm then no water, mhp expel am and pm.
Sat (I've tried shit loading myself it was ok but I was on gear. What would be the best to carb up the day of the show? Rice cakes, peanut butter and jelly?) No water. 8oz of Pedialyte 20 mins before going on stage.

Next client. 32yr old, female, 113lbs, 5'1, 12% or lower. Women's figure

Shows are on march 26 and April 2

Stop training legs that Sunday before the show. (Do get rid of water in his legs)

Wed will be his last weight training day.

Thursday and Friday relax and carb up (should I have him do any cardio?)

Wed 150 grams of carbs, 1 gallon of water

Thurs 100 grams of carbs, 1gallon of water with MHP expel am and pm (water shredding pill OTC) anything better?

Friday 100gram of carbs, 1 gallon before 5pm then no water, mhp expel am and pm.

Sat (I've tried shit loading myself it was ok but I was on gear. What would be the best to carb up the day of the show? Rice cakes, peanut butter and jelly?) No water. 8oz of Pedialyte 20 mins before going on stage.

[Bio-Active]

How many weeks pre show are they depleting and what is the food plan? Usually one to two weeks pre shows the weight training slows down and the focus is light weight and posing

[tice1212]

How many weeks pre show are they depleting and what is the food plan? Usually one to two weeks pre shows the weight training slows down and the focus is light weight and posing

This is pretty much his break down
60mins fasted cardio, 70mins weight training, 20 hiit after training






This is her break down. 60mins fasted cardio, 70mins weight training, 20 hiit after training

[MIKE_XXL]

I would stop legs 2 weeks out...

[tice1212]

I would stop legs 2 weeks out...

Okay sounds good ill put that in there plan. Thank u mike

[tice1212]

I would stop legs 2 weeks out...

How do u think everything else looks (cardio, carb up, water restriction)

[tice1212]

Anyone?

[MIKE_XXL]

i will review in more detail tomorrow, crazy week...again!

[tice1212]

i will review in more detail tomorrow, crazy week...again!

Okay thank you

[tice1212]

Anyone I'm just looking for approval in my three day csrb up set up

Male 17yr 5'8 ,156lbs 6-7%. Wed 300carbs, Thur 200carbs, Fri 100carbs?

Female 32 5'1 112 lbs 12% Wed 150carbs, Thur 100carbs, Fri 50 carbs. Then dry them out and carb up on the day of the show with simple carbs.

[MIKE_XXL]

I was without internet for a week and now just trying to catch up...the food choices seem ok but i dont like that its not laid out as micros for each meal individually, as for me nutrient timing is huge and means a lot. So i am not sure what you eating when. Other then that looks alright.
Carb up is difficult to judge without seeing some pics and the condition the people are in. But in general the numbers look pretty safe.

[megang]

For all of my shows peak week was pretty much no carbs with the exception of veg which was asparagus. Carb up didn't start until Wednesday or Thursday. Pulled water starting Wednesday going from one gallon to nothing over the next few days so that show time Saturday i was drinking nothing with the exception of enough to take vitamins and xpel if needed. Xpel started Wednesday or Thursday depending on where I was at.

Carbs when I did get them were rice cakes, sometimes with honey. Day of meals varies depending on conditioning

[Mp859]

For all of my shows peak week was pretty much no carbs with the exception of veg which was asparagus. Carb up didn't start until Wednesday or Thursday. Pulled water starting Wednesday going from one gallon to nothing over the next few days so that show time Saturday i was drinking nothing with the exception of enough to take vitamins and xpel if needed. Xpel started Wednesday or Thursday depending on where I was at. Carbs when I did get them were rice cakes, sometimes with honey. Day of meals varies depending on conditioning

No water from Wednesday through Saturday? You mean you tapered down?

[MIKE_XXL]

I strongly recommend against tapering water, the body will realize that there is water consumption reduction, start release aldesterone and a person will begin to hold fluids...

Keep them away form cardio for last 3 days at this point the work is either done or not...

what they should have done over the whole prep is eat 4 pickles per day to keep the sodium higher and steady through out, then on Thursday night you cut the pickles and water stays constant and gets cut 16-18hours before the projected stage time.

Thats some more of my input...

[Mp859]

I strongly recommend against tapering water, the body will realize that there is water consumption reduction, start release aldesterone and a person will begin to hold fluids... Keep them away form cardio for last 3 days at this point the work is either done or not... what they should have done over the whole prep is eat 4 pickles per day to keep the sodium higher and steady through out, then on Thursday night you cut the pickles and water stays constant and gets cut 16-18hours before the projected stage time. Thats some more of my input...

This is if no diuretics will be used correct? Since this is a natural coaching scenario. Would this change otherwise?

[MIKE_XXL]

I am very much for less is more scenario for diuretic use...so none to very little is my answer...