diet prep

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Hi Kerry,
please take me through the last week of diet prep,
inc depletion,loading, salt intake, water intake vit intake etc etc.
I have roughly 3 weeks left before my body transformation is complete.
The Scott Wright transformation inspired me to try,
so hopefully i will look half decent,
cheers Mark.

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kk - Hiya Mark, hope this helps:-

Sodium Loading & Sodium Depleting

The principle is of sodium loading and depleting is to create a dryer look to the physiques, so the body retains very little subcutaneous water (water under the skin).
This is where a Bodybuilder increases their intake of sodium before a show in the last week and then stops all added sodium approximately 72 hours (last 3 days) before a show.

Reason is that excessive sodium intake causes the body to retain water above normal levels. When sodium intake is stopped the body expels all the excess water and even more than before the sodium loading process began, creating a dryer harder look to the physique.

To do this you can add salt and seasoning to your foods.

Keep drinking plenty of water at least 6 liters.

Stop all added Sodium 72hours (3 days) before your show.

Bullet points for Carbohydrate Depleting

1. Start depletion 7th day away from show day and continue for total of 3 days.
(e.g. show on a Sunday start deplete the Monday prior to show and continue Tuesday & Wednesday).

2. Reduce your carbohydrate intake in half from your current daily intake.

3. Replace lost calories from the reduced carbohydrates with calories from protein and fats
(Remember you are carbohydrate depleting not calorie depleting!)

4. Keep sodium in your diet
(e.g. add seasoning to meats etc, if they haven’t been doing this through their diet tell them to keep it the same).

5. Drink plenty of water minimum 6 litres a day.

6. Do an all over upper body workout to deplete stored glycogen.
(Train back, chest, shoulder, triceps and biceps only. Perform sets of high reps 12-15 and do 2-3 exercises on Back, 2 exercises on chest & shoulders and 1 exercise on triceps & biceps.

7. Do not train legs at all in the final week before a show. This is to allow the quads to settle and reduce any chances of inflammation in the legs, maintaining separation within the Quads.

Bullet points for Carb Loading

Start loading immediately after last depletion workout and try to make your last workout approx 7-8pm. As soon as you have finish workout take a serving of Pro Recover and then 1 hour later have large complex carb meal.

During Carb loading simply rest and eat. Stop all training.

Day 1 of Carb Loading

Eat at least 3 times the amount of carbs you were normally on before depleting.
(e.g. if dieting on say 200g carbs then consume a minimum of 600g through out the day)

Carb’s to come from foods such as Baked potato’s, Bazmati Rice, Sweet Potato’s, Rice Cakes and also have 2-3 bananas for the day.

Do not eat any fibrous vegetables, you want to get the carbs into the system a bit quicker when loading and fibre will slow this process.

Take a total of 20g Pro-Glutamine, 5g at a time spaced evenly through the day.

Drink at least 6-10 litres of water for the day.

Day 2 of Carb Loading - Same as first day of carb loading.

Day 3 of Carb Loading

It all depends upon whether feeling full or still a little depleted.
(Test by doing 10-20 press ups and if get a good pump your pretty well loaded)

If you get a pump just reduce carb’s to half of what you have been loading on.

If still feeling depleted (not got a pump from the press up test) then follow same as days 1 & 2.

Drink plenty of water 6-10 litres but stop drinking water at 8pm, the night before the show.
* Note drinking plenty of water helps to rid the body of water. By drinking plenty as stated during the week, when you stop the body will still continue to expel water helping the drying out process.

Before going to bed have a large glass of Dry wine, red or white. (Diuretic effect)

Take 1g Vitamin C every 1-2 hours, total of 8-12g. Vitamin C is a water soluble vitamin and excessive amounts require water to get rid of the excess, so causing a diuretic effect.

Morning of the show

For breakfast have a steak and rice meal with small amount of ketchup.
(The fats from the steak will give energy for the day and help against glycogen (stored carbs) being used for energy.)

Then every 2-3 hours have 2-4 rice cakes with some banana and large chicken or turkey breast.

Just sip on water as and when needed.

Take Vitamin C as above.

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Thanks for your time,
much appreciated