Mr. X, @ your CKD Manual??? Precontest questions...

[Big Country 056]

I'm 4 1/2 weeks out from my competiton and need to try something new to loose the last few pounds, I want to do your CKD diet. I'm 217 lbs @ 5%bf. Is this diet good for the last 4 weeks, or is there one that would be better for my situation? Also how would I need to do the last week for an onstage carb-up?

Thanks in advance!

 

[Mr.X]

To tell you the truth, this close to the show I wouldn't recommend changing your current diet. For, you are 5% bodyfat which is very efficient for the A level of bodybuilding. (I am thinking you're not a Pro-BB)...I would say whatever you are doing now, is working great so keep on following it. Otherwise, you can try a low-carb diet (high-protein), such as 50/20/30 (protein/carbs/fat)...your daily calories=BMR...weight x12.

The carb-up before the show:
You should carb-deplete, hence near 0 carbs for 3-5 days, and then start the carb-up 2-3 days prior to the show. (a lot of this should be based on experience, I would experiment with this now, if I were you, since you have time left)...the first day you should have low-gi carbs, same for the second day, then the morning of the show about 1 1/2 hours before going to pre-judging, have some high-gi glucose powder, and 1/2 before the pre do the same again. (50g of dextrose is a fine rule of thumb ratio)

PM me if you need precontest help...
Mr.X