3-2-1---->Reverse

The last 3 days I had a moderate refeed. I rised my carbs up to 400g/day, and from today, I'll be raising'em by 25g every week, so this week I'am on 220g protein /275g carbs /40g fat. At the moment my scale says 76,5 kg (after a carb load) and it is perfect. I've never been in this condition(gluteus are coming out) at this weight.

Let's say, my legs are pretty carbed up:)

3 to 4 days prior to the competition, I'll rise my carbs even more, usually around 400-500g per day staying cautious not to overcarb my muscles and to look bloated on the stage. The golden rule for carbing up for the competition is: better be little flat than little bloated.Around 2-3 days prior to the competition I also eliminate all kind of food that contains too much fiber,lactose,gluten,artifical preservatives,......so, as ''clean'' as possible. This approach will reduce to minimum, potential problems on the stage (water retention, allergies, stomach bloating, diarrhea,...). I never eliminate creatine and sodium, which is a ''standard usage'' for many competitors. Creatine and sodium keep your muscles full and hard, and never impact on the subcutaneous water if everything is done right. I tested it on me and many other competitors I coach, so I can 100% confirm that ''water retention of creatine'' is a myth. In consideration of that, I recommend drinking a lot of water all the week prior to the competition (8-10 liters/day). Only the last day we can reduce the water intake (sip the water all day, just to eliminate the thirst and dry mounth).

So, the countdown begins............3 weeks out !!