This is what ive got planned with regards to nutrition, and supplementation for the last seven days before my show. Feel free to throw in any reccomendations or critique it, any critisism; constructive or just rude is welcome!!
Sunday (7days out): increase water (is tap water ok?) to 10-12litres. Reduce Carbs down to 120g, 30g spread across first four meals of the day.
Protein at 300g a day taken from fresh turkey breast and egg whites.
Fat 80g taken from egg yolks and organic peanut butter. Calorie total 2400
Vitamin C at 10000mg ED
Monday (6 days out) Water 10-12litres.
Carbs 120g, 30g spread across first four meals of the day.
Protein at 300g a day taken from fresh turkey breast and egg whites.
Fat 80g taken from egg yolks and organic peanut butter. Calorie total 2400
Vitamin C at 10000mg ED
Tuesday (5days out) Water 10-12litres.
Reduce Carbs down to 80g, 20g spread across first four meals of the day.
Protein at 300g a day taken from fresh turkey breast and egg whites.
Fat 80g taken from egg yolks and organic peanut butter. Calorie total 2240
Vitamin C at 10000mg ED
Wednesday (4days out) Water 10-12litres.
Carbs 80g, 20g spread across first four meals of the day.
Protein at 300g a day taken from fresh turkey breast and egg whites.
Fat 80g taken from egg yolks and organic peanut butter. Calorie total 2240
Vitamin C at 10000mg ED
Thursday (3 days out) Water 10-12litres.
Reduce Carbs to 60g, 20g spread across first three meals of the day.
Protein at 300g a day taken from fresh turkey breast and egg whites.
Fat 80g taken from egg yolks and organic peanut butter. Calorie total 2160
Vitamin C at 10000mg ED
Friday (2 days out) Cut water to 2 litres
Increase Carbs to 350g carbs taken from mashed sweet potato, and small amounts eaten every hour.
Protein reduced to 200g taken from fresh turkey breast and egg whites
Fat reduced to 50g taken from egg yolks and organic peanut butter. calorie total 2650
Vitamin C at 10000mg ED
Saturday (day before the show) sips of water in morning. no water from 2pm.
Carbs to 350g carbs taken from mashed sweet potato, and small amounts eaten every 2 hours
Protein 200g taken from fresh turkey breast and egg whites
Fat 50g taken from egg yolks and organic peanut butter. calorie total 2650
Before bed half a bottle of white wine and a steak. sleep with feet elevated.
Sunday (contest day)
Finish wine in the AM
No water
Small amounts of carbs regulary two rice cakes every hour. with some honey or baby food deserts
UNsure with regards to protein and fat as to what to consume.
Brandy and dark chocolate when pumping up.