need some advice for pre contest, keto and carb cycling

[Javril]

Getting ready for my first physique show in 12 weeks,

Age : 20
Height: 6'1
Weight: 190
Bf : 10-12%
TDEE:2800

I have decided to cut with keto for the upcoming weeks
and for the 4 weeks out I would be doing a carb cycling to continue shredding and tightening up
As its my first time cycling carbs, there are certain things I'm uncertain on the carb cycling approach
Should my calories be the same as how I will be doing for my keto
or should I increase my calories a little more as compared to my keto diet?
I will be going the approach of 'high low no high low low no'


any advice is appreciated thanks !

 

[3J]

so youre doing keto then carb cycle??? now keto does prime carb cycling well but that close to show i think you should be doing it in reverse

 

[Javril]

Hi 3J,

Thanks for the input,

the reason im cycling carb at the back is so to bring in carbs again to look fuller tighter,
im afraid the keto would leads me to too soft looking at the end

Hmm, I supposed you are telling me to go on CKD until the show day?
Or just cut the carb cycling to 2 weeks out instead?

Thanks again for the advice !

 

[3J]

Hi 3J,

Thanks for the input,

the reason im cycling carb at the back is so to bring in carbs again to look fuller tighter,
im afraid the keto would leads me to too soft looking at the end

Hmm, I supposed you are telling me to go on CKD until the show day?
Or just cut the carb cycling to 2 weeks out instead?

Thanks again for the advice !

so im guessing you dont know how to sodium/carb deload and load???

 

[Javril]

im unsure of your last reply to me, what do you mean by doing it in reverse?

Sorry for my poor understanding.

and I do know to load sodium and when to deplete sodium/carbs and load my carbs during the peak week. will be using one of layne's protocol and modify a lil..

I did a keto diet before and got down to 8% or so but I look flat and stringy so I was wondering when I implement carb cycling this time round

I can continue to shred more and look tighter and fuller

Im afraid loading my carbs 2-3 days out with pure keto I would look too bad.

Thanks again.

 

[3J]

so when you do a keto diet.. you do your sodium load/deload.. but you carb up right before show... that will fill you in

 

[cybrsage]

What is a sodium load / deload?

 

[hiram1st]

What is a sodium load / deload?

Good question heres a link I found that discusses it pretty good read:

http://www.steroidology.com/forum/d...intake-staying-full-lean-but-not-bloated.html

 

[Javril]

Alright, guess I look at things way too complicated.
Thanks 3J.

 

[Mrrippedzilla]

Lol before you guys start getting any ideas...

Electrolyte manipulation and carb load timing should only be left to experienced competitors or those under the guidance of experienced coaches like myself and 3J.

I have seen many a competitor look great a week out from his/her comp and then decide to "experiment" with carb loads, sodium loads, water manipulation etc and come in looking WORSE than they did for the last month of prep.

Stuff like this takes experimentation weeks, if not months, ahead of a show in order to see how your body reacts to different carb levels/sources, sodium & water intake - as I'm sure 3J will tell you.

 

[3J]

Lol before you guys start getting any ideas...

Electrolyte manipulation and carb load timing should only be left to experienced competitors or those under the guidance of experienced coaches like myself and 3J.

I have seen many a competitor look great a week out from his/her comp and then decide to "experiment" with carb loads, sodium loads, water manipulation etc and come in looking WORSE than they did for the last month of prep.

Stuff like this takes experimentation weeks, if not months, ahead of a show in order to see how your body reacts to different carb levels/sources, sodium & water intake - as I'm sure 3J will tell you.

yes... i agree 100% with rip..

there is a "standard" out there for load/deload but an experienced professional will much better know what to do with your body than you when its your first time around..

 

[3J]

here is a perfect example.. you dont see it but i have his pics from 3 days before this after picture.. he looked very very flat... and was concerned.. with the correct protocol his muscles popped out very nicely and he still looked super lean.. this was his first load/deload.. but under my guidance

http://www.steroidology.com/forum/a...r-3js-nutrition-network-before-after-pic.html