Proper Carb Loading

J

jwbond

New Member
I am going to the beach this weekend and don't want my deflated glycogen depleted look I am sporting right now.

What is the optimal way to carb load? Any rules to achieve the maximum amount of glycogen in the muscles. Things I am considering in my questioning are:


-Should a carb load be done in 1 day? 2days?....
-Should one evenly distrbute the carbs throughout the day(s), e.g. 50g carbs per meal?
-What is the formula to figure out how many carbs one needs? (I am assuming it is done by bodyweight and current bf%)



Any tips are appreciated!
 
You must deplete fairly extensively prior to the carb-load. Exactly before starting it, do a tension-workout:about 6-12(about 8 should be right) reps per set, stop 1 rep short of failure, about 8 sets for legs(+3 for calves), 4 sets for chest, 4 sets 4 back, 2-3 for shoulders, 2 for bis+tris. This will deplete the glycogen you have left(proper depletion should be done in prior workouts during the week/interval before the carb load, with sets lasting about 1 minute which means intense burning sensation, about 12 sets per large bodypart, about 8 for bis and tris), and induce a state of glycogen supercompensation readiness in your muscles. Try to get somewhere around 12-16 g of carbs/kg of LBM(not total body mass, but LBM) for your load. No matter what you do, you cannot achieve glycogen repletion in under 24-hours(that`s the way your body works), even if you had all of your carbs in one sitting it would still take at least 24-hours for repletion to occur. That being said, there`s no exact ammount of time to do this...you do it until you start to get water retention under the skin. You have to be careful about this, because if you don`t stop in time, you`ll look puffy. Hope this helps.
 
hmmm, well I have about 48 hours and am not looking to supersaturate the glycogen (would be nice, but not necessary). I just want to get back to my normal levels so I don't look tiny ;)

Should I bag the idea and continue with my cut as is OR do I go home and eat 4 slices of tomatoe pie for dinner?
 
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(jwbond @ Jun. 07 2007,15:40)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">hmmm, well I have about 48 hours and am not looking to supersaturate the glycogen (would be nice, but not necessary).  I just want to get back to my normal levels so I don't look tiny ;)

Should I bag the idea and continue with my cut as is OR do I go home and eat 4 slices of tomatoe pie for dinner?</div>
I`m really not getting your point. What is it that you want?In what context?You want a nice pump?Get a diabetes shake post workout, composed of abou 1g/lb of carbs and 1/3 of that quantity of whey and be done with it. Or grape juice. Or any carb source. But I`m likely not getting what you want to do/what you are doing/where is the question coming from.
 
it sounds like your talking about being a little depleted from a lower cal/lower carb diet youve been on. some added cals and carbs would/could help with feeling fuller (muscle wise) and more energetic. what morgoth is talking about is a more systematic depletion/super comp. type of diet w/o approach (a la ud2.0)

sounds like your just trying to look/feel less depleted for a day or 2 at the beach but im not sure youll see a real signif. diff. unless your truely depleted as morgoth mentioned. depending on how restrictive your carbs have been and for how long, you will feel/look better adding some carbs in for the weekend but again probably not to the extent some shoot for with contest prep or ckd diets.

personally i dont think it would hurt to lax the diet a bit in hopes of looking a little better and most likely feel better (energy) but certainly not worth over eating carbs (unless def. fully depleted) and sabotaging your long term goals

its all mostly psychological anyway. its about how you think you look as opposed to how you actually look.

good luck
 
Stuff a huge sock in your swim trunks. That will get you much more attention on the beach than any kind of carb-loading will.
biggrin.gif
 
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(scientific muscle @ Jun. 07 2007,18:57)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Stuff a huge sock in your swim trunks. That will get you much more attention on the beach than any kind of carb-loading will.
biggrin.gif
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Yeah, but be sure to put the sock in the front...
 
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(scientific muscle @ Jun. 07 2007,18:57)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Stuff a huge sock in your swim trunks.  That will get you much more attention on the beach than any kind of carb-loading will.
biggrin.gif
</div>
Stuff a huge wallet in your trunks at the beach, with a lot of money hanging out. That`ll DEFINITELY get the kind of attention you`re looking for:D
 
hah, thanks for the input guys, but im already married. I just don't like feeling tiny, which I always do when cutting.
 
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(jwbond @ Jun. 08 2007,13:38)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">hah, thanks for the input guys, but im already married.  I just don't like feeling tiny, which I always do when cutting.</div>
if your married shouldnt your wife be feeling tiny now
biggrin.gif
 
in my experience women rarely feel tiny. However, she likes that I am much bigger, as she always says it makes her feel tiny.


I'm leaving today at noon. I think I'll lift for a strong pump, down a bunch of dextrose post workout, and put on my &quot;ultimate warrior&quot; outfit to make the guns stand out ;)
 
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(jwbond @ Jun. 09 2007,09:00)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">in my experience women rarely feel tiny.  However, she likes that I am much bigger, as she always says it makes her feel tiny.


I'm leaving today at noon.  I think I'll lift for a strong pump, down a bunch of dextrose post workout, and put on my &quot;ultimate warrior&quot; outfit to make the guns stand out ;)</div>
Please don`t.
 
<div>
(Morgoth the Dark Enemy @ Jun. 09 2007,09:36)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE"><div>
(jwbond @ Jun. 09 2007,09:00)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">in my experience women rarely feel tiny.  However, she likes that I am much bigger, as she always says it makes her feel tiny.


I'm leaving today at noon.  I think I'll lift for a strong pump, down a bunch of dextrose post workout, and put on my &quot;ultimate warrior&quot; outfit to make the guns stand out ;)</div>
Please don`t.</div>
I pumped up the arms pretty good, from 16&quot; cold to 16&quot; 12mm post workout. Typically, I only go up about 4mm before and after a workout. I felt plenty confident at the beach, so all was well.


As for the ultimate warrior outfit, I put it all on, except for the weiner bikiner (wore my normal board shorts). Chicks dig the warrior.
 
<div>
(jwbond @ Jun. 11 2007,09:04)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE"><div>
(Morgoth the Dark Enemy @ Jun. 09 2007,09:36)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE"><div>
(jwbond @ Jun. 09 2007,09:00)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">in my experience women rarely feel tiny.  However, she likes that I am much bigger, as she always says it makes her feel tiny.


I'm leaving today at noon.  I think I'll lift for a strong pump, down a bunch of dextrose post workout, and put on my &quot;ultimate warrior&quot; outfit to make the guns stand out ;)</div>
Please don`t.</div>
I pumped up the arms pretty good, from 16&quot; cold to 16&quot; 12mm post workout.  Typically, I only go up about 4mm before and after a workout.  I felt plenty confident at the beach, so all was well.


As for the ultimate warrior outfit, I put it all on, except for the weiner bikiner (wore my normal board shorts).  Chicks dig the warrior.</div>
I am certain you are joking.
 
Of course I am not joking...The warrior make-up tends to smear a bit in the sun, but makes an excellent sun-screen.
 
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(jwbond @ Jun. 11 2007,10:38)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Of course I am not joking...The warrior make-up tends to smear a bit in the sun, but makes an excellent sun-screen.</div>
I am thoroughly impressed with your sense of humour. Keep up the good work:D
 
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