end up doing this by default). However, inside that run
up into prep, lowering it purposely can be advanta-
geous in helping to reduce water retention.
On top of that, we’ll typically cut out compounds
testosterone and growth hormone. Having said that,
some competitors can actually look better with it in
due to it aiding in fullness. It’s a call the competitor/
coach has to make.
In this peak we do manipulate water, by gradually
titrating it up we are setting ourselves up for the final
24hr before the show.
Sodium is kept moderate-high through the week.
Somewhere between 4,000-6,000mg is probably
about right for most. The real key is that you’re salting/
seasoning your food and that you’re consistent.
The actual amount doesn’t matter so much.
From where we carb deplete at the beginning of the
week, to allow for glycogen super-compensation. In
English, theoretically we’re increasing our storage
capacity – temporarily – for glycogen (stored carbohy-
drate). Allowing us to potentially increase fullness even
further than just a standard carb up.
We’ll then do a rapid 36-48 hour carb load, going as
high as 5x bodyweight (in lbs) depending on metabo-
lism. We’re actually aiming to push the boundaries
and cause a little blurring/spill-over here.
From 24-36hr before show day, we then switch
gears and start the ‘drying out’ process. This is
where we can manipulate water and sodium if
needs be. (Please note: you cannot dry out whilst
carb loading. To carb load efficiently you need both
water and sodium!)
We’ll also add in a third dose of H20 Remoove, and
potentially add extra caffeine throughout the day.
That final day before the show, we’ll adjust the carb
amount by ear. If we’ve loaded fully and caused that
slight spill, then chances are we will go higher fat and
lower carb. This also has the added benefit of topping
up intra-muscular triglyceride stores (an often over-
looked element of filling out).
We’ll reduce water from around 12 litres to say
4 litres or so. And we’ll also either reduce or cut
sodium depending upon the look. These two combina-
tions will increase diuresis – but – as we haven’t
completely cut water, we should still maintain fullness.
On show day we’re going to do three things pre-
stage:
45-60mins before we’ll use a pump product
(that you have used during prep! Do not attempt
something new unless you want to risk GI distress
and stomach cramps onstage!)
30-45mins before we’ll take on some HBCD along-
side 1-2g sodium (between a half and whole teaspoon
of sea salt).
There are different views on this, but my advice
when pumping up is to focus on your weaker areas
to try and bring ‘balance’ to your physique.
For example, I (Adam) have a weak chest but strong
126
FLEX | MARCH 2018