deplete and load

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hi kk,
i an helping a guy prepare for a show [natural status] i state this because it might make a diffeence to your answer,or maybe not,
this guy always places well,but wants the britain this year,
he was not very good regarding nutrition before,however we [newimagegym supplements]
have sponsored him this year.He is on the cnp range now and looks better for it.
In the past,he has been scared to eat carbs on show day,believing it would swell his stomach and smoothe him out.[he was even scared of the sugar in recover,till i convinced him.
so the question is,what amount of carbs leading up to and on the day of the show.
he is a middle weight,i think he competes at around 76-78kg
I thought i would ask you,as people regard you as a diet guru and the competitor in question is a good advert for chemical.
regards,
mark

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kk - Sorry for the late reply, I have been on a 6 day break.

It really depends on how long he has got to carb up, the chances are to make a weight the athlete is carb depleted so when he does start eating carbs and as carbing up after a weigh in is probably one of the only times you take carbs on their own, I would take white rice for the first meal, and the second meal, sweet potatoes.

In other words, start with higher glycemic carbs and depending on how long he has got, work down to middle of the range, you can see a glycemic index below:-

Classification GI range Examples
Low GI 55 or less most fruit and vegetables (except potatoes, watermelon), grainy breads, pasta, legumes/pulses, basmati rice, milk
Medium GI 56 - 69 wheat bread, whole wheat products in general, brown rice, orange sweet potato, table sugar
High GI 70 - 99 corn flakes, baked potato, some white rices (eg. jasmine), croissant, white bread, candy
100 straight glucose