CANADIAN PHYSIQUE ALLIANCE JULY || ISSUE 36 | Page 44

Contest Prep Mistake #3 - Last
Week/Peak Week Changes
Here is where most people get confused and end up damaging
themselves greatly by following some obscure last-minute
sodium/carbohydrate/water depletion/loading scheme. The result?
They look worse.
Now to be clear, water, salt, and carbs will have an effect on your
appearance. A proper loading scheme will only make a good physique
look great. It will not turn a mediocre body into contest shape over 7
days. In short, athletes who look good beforehand will win the show.
With that being said, let's cover the big three briefly.
Carbohydrates: most athletes consume
very few carbs the week before a show
in order to deplete. They start carb
loading on Thursday/Friday to store
more glycogen in their muscles. The
idea is to take advantage of the so-
called super-compensation effect
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