This is the day you will want to drop your carbohydrates considerably. Being a drug-free athlete, you will want to drop to around 50 grams Saturday, Sunday and Monday, just depending on your body fat percentage.
If you are already at six or seven percent, you can start your de-carbing phase at 100 grams. I usually eat the basics, such as steamed potatoes or yams, steamed veggies and some fruit for some simple carbs.
I recommend spreading these 50-100 grams out into portions throughout your meals. Don't forget to keep your protein at 1.2-1.5 grams per pound of body weight. I like to change my protein source from poultry and egg whites to mostly baked fish.
This will help your body lose some unwanted sodium come prejudging. Which brings me to probably the most important ingredient of them all, water.
From Saturday to Wednesday, your daily intake should be at least a gallon a day. Myself, I don't retain much water. So, I try and drink over 120 oz. Daily and then begin cutting back on Thursday. By Friday night, I've only taken in 32oz. As for Saturday morning prior to prejudging, I just sip to avoid any cramping.
|WATER INTAKE CALCULATOR|
So, increase your carbs Tuesday by 20% Wednesday. Then go up another 20%. On Thursday and Friday, really monitor how your body looks. If you seem tired and look flat, start pounding down the carbs with a little more water and feel it out.
If this combination of food and water seems to be getting you ripped, then continue on through Saturday night. Remember, every body is different, so don't be afraid to experiment with individualized ways to peak yourself for a show!