Second time NPC competitor/ Advice on a 4 days out plan please

[Musabz]

Hey guys,

I'm looking for some clarifications about a few things!
I just competed as a novice for the first time two weeks ago and I think I looked like crap because I messed up a few things even though I researched my stuff beforehand. So now I want the input on my plan for the Saturday show based on your experience and judging from my pictures

My stats are 5'10 170lbs first thing in the morning ( I'm trying to compete in welterweight ) I will attach some pictures for you to see

I was planning on cutting my sodium ( no added salt from shaker) starting tomorrow which is Wednesday ! and I was told by my friend/coach to cut the water by 4pm and on Thursday no water after 12pm and I will rely on just the sodium already in the food ! Now as I stopped my carbs on Sunday and trained legs on Sunday and my last cardio session was on Saturday.

I'm also taking herbal diuretics ( Waterex from GNC) and along with that I added 99 mg Potassium and 1250 mg Dandelion root every three hours and still drinking about 1.5-2 gallons a day! and I think I'm pretty much depleted at this point and tomorrow is supposed to be my last day training before the show and will be doing back and triceps and then on Thursday will be cross training for 30-45 mins and then Friday will drive 4 hours to where the show is held !

Now my friend/coach wants me to stop the water in order to get all the water out before check-in/ Weigh-in on Friday evening which is from 6-9 pm and I don't know if staying in the car fro 4 hours sitting down without drinking water will cause me to retain water or not !

Now my first question is

Do I have to stop the water beginning Wednesday at 4pm then again at 12pm on Thursday ?

What's your opinion on carb loading ? when should I start ? and how much should I be taking ? I'm honestly thinking of sh*tloading to see if it would work for me so what do you guys think about that ? (My carb intake during my contest prep ranges from 50 grams to 150 grams)

The first show I went to I didn't make it to the welterweight so I came third in middle weight and second in novice! I only ate some english muffins with grape jam on top I had about 3 of those the night before the show ! then 45 mins before stage I started having rice cakes with peanut butter and honey and jam and a twix bar right before the stage ! and no water at all the day before or the day of the show

Also a question about the tanning ! Would it be better to tan Thursday night and then sleep and then tan again 3 am before the show ? or what do you think a better plan is

I will attach some pictures for you guys to judge

All comments are welcome and I appreciate the help guys thanks

 

[RickRock13]

If you are going to be close on weight, you may not be able to carb load until after weighins. Depleting glycogen will drop your weight at least 2-3 lbs. I wouldnt recommend shitloading unless you have experience with it. You need to know how you will react to different carbs. Stick to clean carbs for your carb loading. Sweet potatoes and rice cakes with peanut butter work well.

I wouldn't cut water too early. Keep water high until the night before weigh ins. Cut the water that night or late afternoon. Don't drop your sodium too pow or you will go on flat and look sent vascualrity. The same thing happens if you cut water too early as well.

 

[RickRock13]

Judging by your pics you could be a little tighter too, but its too late to worry about improving conditioning more. Just make sure you go in dry, hard, and full

 

[Musabz]

If you are going to be close on weight, you may not be able to carb load until after weighins. Depleting glycogen will drop your weight at least 2-3 lbs. I wouldnt recommend shitloading unless you have experience with it. You need to know how you will react to different carbs. Stick to clean carbs for your carb loading. Sweet potatoes and rice cakes with peanut butter work well.

I wouldn't cut water too early. Keep water high until the night before weigh ins. Cut the water that night or late afternoon. Don't drop your sodium too pow or you will go on flat and look sent vascualrity. The same thing happens if you cut water too early as well.

Thanks for the response bro ! so how much of the water you recommend cutting the night before and the day of the show ? half the amount the night before and then sips the day of the show ?

and sodium should stay constant you are suggesting up until pre judging ?

I appreciate any advice

 

[RickRock13]

Thanks for the response bro ! so how much of the water you recommend cutting the night before and the day of the show ? half the amount the night before and then sips the day of the show ?

and sodium should stay constant you are suggesting up until pre judging ?

I appreciate any advice

Usually I keep water high at 2-3 gallons per day then cut it the night before the show by 6PM. Then it will be sips only the day of the show, other than having 8-12 oz after prejudging.

Sodium you just want to keep above 2000mg and less than 3000mg the final days before the show. (Normal RDA). Extra pottasium will help as well. That's why I recommend carb loading with sweet potatoes. They are full of potassium

 

[Musabz]

Usually I keep water high at 2-3 gallons per day then cut it the night before the show by 6PM. Then it will be sips only the day of the show, other than having 8-12 oz after prejudging.

Sodium you just want to keep above 2000mg and less than 3000mg the final days before the show. (Normal RDA). Extra pottasium will help as well. That's why I recommend carb loading with sweet potatoes. They are full of potassium

Thanks a lot boss ! I really appreciate it