Pscarb

what i suggest you do then mate is this....

Sunday (7days out):
increase water (is tap water ok?) to 10litres.
Reduce Carbs down to 80g - split between the first 2 meals, include fibrous carbs with all other meals
Protein at 300g a day taken from fresh turkey breast and egg whites.
Fat 80g taken from egg yolks and organic peanut butter
Vitamin C at 6000mg ED
Training - Chest and Back 4 sets each BP 25 reps per set lightish weight
Cardio - 45min am and pm
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Monday (6 days out)
Water 10litres.
Reduce Carbs down to 80g - split between the first 2 meals, include fibrous carbs with all other meals
Protein at 300g a day taken from fresh turkey breast and egg whites.
Fat 80g taken from egg yolks and organic peanut butter
Vitamin C at 6000mg ED
Training - Shoulders and Arms 3 sets each BP 25 reps per set lightish weight
Cardio - 45min am and pm
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Tuesday (5days out)
Water 10litres.
Reduce Carbs down to 60g - eaten at breakfast include fibrous carbs with all other meals
Protein at 350g a day taken from fresh turkey breast and egg whites.
Fat 80g taken from egg yolks and organic peanut butter
Vitamin C at 8000mg ED
Training - Whole upper body 2 sets each BP 25 reps per set lightish weight
Cardio - 45min am and pm
Posing practice 30min once a day
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Wednesday (4days out)
Water 10litres.
Carbs at 60g - eaten at breakfast include fibrous carbs with all other meals
Protein at 350g a day taken from fresh turkey breast and egg whites.
Fat 80g taken from egg yolks and organic peanut butter
Vitamin C at 8000mg ED
Training - Whole upper body 2 sets each BP 25 reps per set lightish weight
Cardio - 45min am and pm
Posing practice 30min once a day
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Thursday (3 days out)
Water 6litres.
Increase Carbs to 600g spread through 8 meals the first 6 meals carbs to come from rice cakes/white spuds/white rice - last2 meals to come from sweet spuds and Oats.
Protein at 200g a day taken from fresh turkey breast and egg whites.
Fat 50g taken from egg yolks and organic peanut butter.
Vitamin C at 10000mg ED
Train in the am only same as day before
No cardio at all
30min posing practice twice a day
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Friday (2 days out)
Cut water to 4 litres
Carbs to 600g spread through 8 meals the carbs to come from sweet spuds and Oats.
Protein at 150g a day taken from fresh turkey breast.
Fat 50g taken from no salt organic peanut butter.
Vitamin C at 10000mg ED
No training
No cardio at all
30min posing practice twice a day
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Saturday (day before the show)
2Litres water stop water at 5.00pm.
Carbs to 200g carbs taken from sweet spuds and Oats stop eating carbs at 2.00pm.
Protein 400g taken from fresh turkey breast 300g eaten after 2.00pm split every 2hrs
Fat 100g taken from no salt organic peanut butter 75g taken after 2.00pm with turkey breasts
Vitamin C at 12000mg ED
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Before bed
One large glass of wine
200g rib eye steak
1 large jacket spud
nob of butter.
no fluid other than wine
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Sunday (contest day)
Sip small amounts of water (this is essential so you stay full) 1.5L before prejudging at least half a litre one hour before going on stage
For Breakfast - 6 beef sausages and 5 rice cakes
then 2-3 rice cakes half a banana and Peanut butter every hour or so go by how you feel. add 100g of turkey every other meal although this is not important today

30-45min before going onstage have a choc bar of some type this will get the veins out...

after prejudging go and have a burger and fries but still only sip water....

hope this helps mate it is not an exact science and you have to go by how you are feeling on the day......

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