July 23, 2016 at 10:36 am #19920
Hiii sir my name is karan my age is 19yrs, I want know about the carbohydrate, salt and water confusion during the competition preparation.July 23, 2016 at 10:53 am #19934
Hi Karan, Preparing for a competition means, you have achieved a specific standard in your physique and want to present best of it. I would like to mention that depending upon the standard of the competition one must have some basic body standard to compete.
I means to say that if you are competing at district level in the remote area, it means you should have at least 15-16% body fat with balanced mass and size. And if you are to compete at a state level then you must have 10-12% body fat with good mass and musculature. For a National level competition you should have body fat percentage of 9-12% with huge mass and symmetry.
For an International competitions one must have at least 6-9% body fat with extraordinary big musculature and mass in proportion to his height.
The question you have asked about the carb, sodium and water loading and depletion can help you to present some better skin shine muscular striations for just 1-2% of your visual impact. The sodium(Salt) loading and depletion a bit tricky and dangerous for your internal system and if not done correctly can lead to big health hazards.
I would suggest you that if you have not achieved the basic standard of the body for any above mentioned level competition, then you should not think of going for this big taxation on your health. I am going to give outline of this procedure but make sure you must not do this unless you are national athlete and you should not do more than once or two a year.
1. Sodium Loading phase: This phase start seven day before competition, when we start adding 5 grams of salt everyday. For eg: on day seven at 5 grams, day six-10 grams, day five-15 grams, day four-20 grams. Do not stop water rather take more water till fourth day. This will help the intra and extra cellular water to accumulate more to give you a bigger, heavier and bloated look.
2. Sodium Depletion phase: This phase start on the night of the 4th day when we start reducing the salt by cutting down exactly to half measuring 10gram on the 3rd day and normal 0 grams on 2nd day and we continue with no salt for the 2nd, 1st and the competition day.
3. Water Depletion: Right from the day 3rd evening we cut the water intake gradually for the next 2 and half day. The last 1 and half day is the only period which is without salt and water. (Caution: Never leave salt and water for long periods it is dangerous and killing.)
4. Some potassium intake: When we stop water and salt suddenly the potassium level also drops, but we need some potassium supplements to maintain and increase intra cellular water in the muscles and reduces the extra cellular water (water below the skin).
This will help to increase blood flow in the veins and removing the sub skin fluids to give a tough and strong look of the body. So be careful doing many times and for long time can effect your kidneys, heart, brain and electrolyte balance, may leads to serious consequences. Make sure you should not stop training hard and cardios.
For carbo loading and depletion there is no hard and fast rule for bodybuilding spot it can be great for power sports like power-lifting, weightlifting, athletics etc.July 23, 2016 at 10:57 am #19939
thanx sir for reply…July 23, 2016 at 11:10 am #19949
sir i am going to take part in a district level competition. and sir i want to know about the sodium(salt) before the competetion
what cycle of sodium have to follow ? what is the correct way of it to look heavy muscular. and which salt have to take a home salt of our house?July 23, 2016 at 11:15 am #19955
Hi Abdul, i think you have not read my previous detailed reply to “karan guru” in the above post. But i advice you, you should train for few more years to come to national level and then follow the sodium and water loading regime.
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