What can I eat during Depletion of Glycogen??

[Kempona]

Hey guys,

I need help please. Will start my carb depletion tomorrow..
I cant eat more than 50g of carb..

Well what can I eat besides protein??? Good fat? Like nuts, sour cream, natural yogurt???

Please let me know!

Thanks

 

[bigleemurali]

while on depletion and low carb
1. drink plenty of water
2. What ever carb source you take take it as complex carbs and take in lots of fibrous carbs (insoluble fibers) like green veggies.. these wont affect you by any means
3. Try peanut butter, extra vergin olive oil and fish oil.. and restrict nuts (cos nuts also contain considerable amount of carbs if you are so particular about carbs)

but personally i feel that you need not go that low for depletion.. if you workout really hard you can even do with 150g of carbs per day..

but just have a watch...

Are you preparing for some show?

 

[Kempona]

while on depletion and low carb
1. drink plenty of water
2. What ever carb source you take take it as complex carbs and take in lots of fibrous carbs (insoluble fibers) like green veggies.. these wont affect you by any means
3. Try peanut butter, extra vergin olive oil and fish oil.. and restrict nuts (cos nuts also contain considerable amount of carbs if you are so particular about carbs)

but personally i feel that you need not go that low for depletion.. if you workout really hard you can even do with 150g of carbs per day..

but just have a watch...

Are you preparing for some show?

Firstable thank you for the reply.

Yes I'm very particular about carbs and can't do too much, not more than 50-80 grams..
Today actually did very well and did not go to 70..eat eggs, sour cream, cashew, cheese, two whole wheat toasts and a lot of protein shakes. I still have the hunger, but can control it and surprisingly I have a lot of energy!

No it not a show it's just a photo shoot, plus really wanna try this method out, so summer time I can apply it with confidence.

What is your opinion about training when you reloading?
I mean some people say don't train some say do it..

Thank you for your time.

 

[bigleemurali]

i will share my experience for contests bro

i usually deplete for about 3-4 days in which i maintain the carbs below 100 (i am an endomorph)
And on those days my training will be to deplete the muscle completely. i will do compound sets or giant sets or some times straight sets - but i keep the rep protocol very high (between 12-20) so that i can recruit all muscle fibers. I also include explosive movements in majors like chest.deltoids.lets.back...

and other than explosive movements it will be completely controlled movements to get maximum fatigue to my muscles.

And during the depletion i avoid sugary carbs even around workouts

Then 2 days prior to the show i will stop all types of training and it will be posing alone....

And i will control water intake. (and i keep water intake above 10 liters while on depletion)

on the rest days before contest/photo shoot - i drop water intake to 5 liters on first rest day
on second rest day it will be 2 liters of water before 4 pm(considering i will have the show the next day morning 11 AM)

And i will start loading carbs after 4 pm till the the prejudging.

Actually if we deplete completely our muscles will try to supercompensate and will absorb as much carbs as possible. And in that process will pull the water from under the skin into the muscle. So when we stop drinking water - that process will be fast. And the next day i will have the rock solid look.

Carb sources - i take a spoon full of honey after each high carb meal in order to keep away the cotton mouth problem.

TAke in carbs every 2 hours leading to the show.

So that was my plan for the last show and it worked absolutely great.

so feel your body and read the feedback and try the best of what you can get out of your body


(and avoid sodium when you stop water intake)

 

[Kempona]

i will share my experience for contests bro

i usually deplete for about 3-4 days in which i maintain the carbs below 100 (i am an endomorph)
And on those days my training will be to deplete the muscle completely. i will do compound sets or giant sets or some times straight sets - but i keep the rep protocol very high (between 12-20) so that i can recruit all muscle fibers. I also include explosive movements in majors like chest.deltoids.lets.back...

and other than explosive movements it will be completely controlled movements to get maximum fatigue to my muscles.

And during the depletion i avoid sugary carbs even around workouts

Then 2 days prior to the show i will stop all types of training and it will be posing alone....

And i will control water intake. (and i keep water intake above 10 liters while on depletion)

on the rest days before contest/photo shoot - i drop water intake to 5 liters on first rest day
on second rest day it will be 2 liters of water before 4 pm(considering i will have the show the next day morning 11 AM)

And i will start loading carbs after 4 pm till the the prejudging.

Actually if we deplete completely our muscles will try to supercompensate and will absorb as much carbs as possible. And in that process will pull the water from under the skin into the muscle. So when we stop drinking water - that process will be fast. And the next day i will have the rock solid look.

Carb sources - i take a spoon full of honey after each high carb meal in order to keep away the cotton mouth problem.

TAke in carbs every 2 hours leading to the show.

So that was my plan for the last show and it worked absolutely great.

so feel your body and read the feedback and try the best of what you can get out of your body


(and avoid sodium when you stop water intake)

Sounds great bro!

The hardest part is to work everything around my schedule..been eating really good. Thank God have strong discipline. Unfortunately could not go to the gym today, so did some push ups and crunches, will do more tonight.

Tomorrow will be my last day of depletion and will go to the gym and try your routine.

Than Saturday will start the reloading. Will be hard because I'll be working from 10 am possible till 11pm.. Will lower the water intake and have carbs every 2 hours.

How much and what kind? I read an article and it says in the first 24 hours I should eat simple carbs like white bread, rice,
potatoes, banana. And the second day switch to low glycemic index carbohydrates sources to fulfill the remaining glycogen depots.

Also you say don't do any weight training and aerobic activity while on your "Carbohydrate Replenishment Phase" Right?

So in those two days I'll just work and rest.

Thanks again and Merry Christmas.

 

[Castro_bigdog]

thats some good info guys

 

[future]

Great thread. My last week I am drinking 3 gallons of water a day with 600-700 grams of protein a day. I have some carbs but for me 100 grams in LOW. I have LG Sciences Lipotropic protein drink twice a day, 2 liquid egg whites drinks a day, 1 steak (14 oz) and lots of Tilapia.