I've posted before, how I do my carb loading and depleting to prepare for a BB show. I'm not sure how easy they would be to find, so I'll give you the rundown of what worked for me. There are pics in my gallery that show what kind of shape I was in. As far as sodium goes. I was taking in as much as I could until 4 days before the show. 4 days out, I cut out sodium totally and started taking in potassium. You need to continue to drink at least a gallon of water a day until the day before your engagement. I would stop drinking water the evening before. Sip if you need to or eat ice chips. My carb plan went like this: I had been staying right at around 100 carbs a day for quite some time. 6 days out, I stopped taking in carbs all together (yeah I know, it sucks). For 3 consecutive days, I would get no carbs and I would do a full body workout that consisted of 3 sets per body part except for legs(leave legs alone). After my 3rd carb depletion workout (day 3), I started taking carbs back in. I shot for 400 carbs a day, (I'm 5'6" and in the photos, I weighed 155lbs). You say you weigh 180 lbs so I would estimate between 4-5 hundred carbs for you. Replenish with whatever number you decide starting the evening of your last depletion day and for the two days until your event. It will give you that hard and full look. It can be kind of hard to bring yourself to eat that many carbs but if you don't plan to take in at least 400 carbs a day to replenish properly, you shouldn't deplete. Let me know if you decide to try it, and how it works.