Hey all,
I’m in an ab challenge and have gotten my bodyfat down to a pretty reasonable level. I’m coming into the final phase of prep for the “ab showdown” and am planning to do a 6 day nutritional “rip up” (get rid of subcutaneous water and fill muscle glycogen stores). D-day is Monday (around 9am).
Current diet is 2,600 - 2700kcal with around the following (roughly) split of protein carb and fats:
p-247grams (38%)
c-214grams (33%)
f-80.5grams (28%)
The basic story is a 6 day prep. remove all carbs completely for the first 3 days. also add sodium to all foods consumed. Then add in high glycemic carbs for 24 hours and dratically reduce sodium. switch to low GI carbs for the final 2 days. eliminate water (even sodium free 10 hours prior to showdown).
Heres a rundown:
Tuesday -
–Deplete carbohydrates completely. still eat 2,600kcal but consume only protein and healthy fats.
– workout whole body (except legs) circuit style normal compound exercises, 30 sec rest, all sets to failure, 8-12RM
– Drink 4 litres of water
Wednesday -
–Continue full carbohydrate depletion
– workout whole body (except legs) circuit style normal compound exercises, 30 sec rest, all sets to failure, 8-12RM
– Drink 4 litres of water
Thursday -
–Last day of complete carb depletion
– workout whole body (except legs) circuit style normal compound exercises, 30 sec rest, all sets to failure, 8-12RM
– Drink 4 litres of water
Friday -
–Replenish carbohydrates with high GI sources. Include 2 creatine with dextrose/glucose .
–no workout at all
– Drink 4 litres of water
Saturday -
–Replenish carbohydrates with Low GI sources. Include one creatine with dextrose/glucose .
–no workout at all
– Drink 3 litres of water (sodium free)
Sunday -
–Replenish carbohydrates with Low GI sources. Include one creatine with dextrose/glucose.
–no workout at all
–stop drinking water at 6pm (drink sodium free water until then)
Monday -
– Eat normally for breakfast? some P, C, and fats as per normal day. pump whole body immediately before showdown 12RM compound movements.
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is there any danger in this sodium plan? I know Sodiums role in the body but I dont know the repercussions of this plan.
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how many carbs do I eat in the replenishment phase? I had consumed around 214grams prior to this final phase. I am currently around 74kg and 9.2% bodyfat. Is there a formula I can apply to work out how many carbs I need to consume?
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what is the best choice for the meal morning of? I want to have good full muscle and be rid of water as much as possible but I can bloat with food sometimes. I always look good in the morning but by night-time my gut looks fat and bloated after some meals despite lowish 9% bodyfat. How do I stop the bloated look?
This is the first time I have tried this. Abs seem good but i want to dial in as good as i can. opinions and citicisms appreciated. Will not use diuretics at this stage and passing out at work from dehydration is not a good look. Any advice for after its all over to get back to normal quickly as I have to work all that day?
Cheers