| Days
| Diet |
Comments |
| 6 Days Out |
Take Carbs down to 20% of total calories
Protein to make up most of the rest of Diet
Increase water intake by 50%
Increase sodium intake by 50%
Avoid fruits, veg and potassium rich meats and fish |
Ketone measurement should read zero. |
| 5 Days Out |
As previous day |
Increase training duration, training
reps to increase, train to exhaustion.
Ketone measurement should be between 5-15.
General feel of irritability and fatigue. |
| 4 Days Out |
As previous day |
Irritability and fatigue increase.
Ketone measurement between 15-40. |
| 3 Days Out |
After training take 200-250gm simple
carbs, via glucose polymer drink.
Take a further 100gm from complex carbs every 2 hours thereafter.
Protein levels to be reduced, 10% of total diet. |
Ketones between 0-5 last thing at
night. |
| 2 Days Out |
Keep protein levels low.
Eat complex carbs every 2 hours.
Reduce water intake to 50% of normal
Remove sodium from diet
Increase potassium levels by 50% |
Ketones should read zero.
Very light exercise (posing is sufficient).
You should weigh 2-3 Lb's more than previous mornig.
Watch carefully to ensure you are not over eating carbs, watch
for bloating and adjust carbs appropriately. |
| 1 Day Out |
As previous day |
Ketones should read zero.
Very light exercise (posing is sufficient).
You should weigh 3-4 Lb's more than previous mornig.
Watch carefully to ensure you are not over eating carbs, watch
for bloating and adjust carbs appropriately. |
| The Day |
Carbs low
Zero Protein
Zero Fats
Sip small amounts of water through the day |
|
