meet prep: the big picture

6 Days Prior to Meet	Take Daily:3g Fish Oil	400mg turmeric	400mg boswellia	400mg ginger
5/30/2014	salt & water	drink at least 1.5 gallons water, w/1.5g sodium	heavily salt food
5/31/2014	salt & water	drink 1.5 gallons water w/4g NaCl total	heavily salt food
6/1/2014	salt & water	drink 2 gallons water w/4g NaCl total	heavily salt food
6/2/2014	flush day	drink at least 2 gallons water	no salt
6/3/2014	flush day	drink at least 2 gallons water	no salt
6/4/2014	flush & dry day, no water after 9pm	drink at least 2.5 gallons before 9pm	no salt	no food after 5pm

 

Pre Weigh-in Protocol
6/5/2014	Dry Day, No Water	7p weigh-in

Post Weigh-in, Pre Meet
4 Post Weigh-in Meals	1 Gallon 50/50 Gatorade/H2o Before Bed	w/15g Creatine, & 15g Aminos	Take plenty salt w/your food. or add 1g buffered sodium, & 1g NaCl to water jug	1g Turmeric & ginger (ea) w/each meal, to reduce inflammation before & during the meet
Meal 1 7:15	25g shake w/milk or water	50g carbs your choice (alternate sugar & starches)	10-20g fat		Foam Roll for 20 minutes	Light stretching for 10 minutes
Meal 2 8:45-9:15	3oz protein	50g carbs your choice (alternate sugar & starches)	10-20g fat		Foam Roll for 20 minutes	Light stretching for 10 minutes
Between Meals 2 & 3						ice bath (15-20 min.), or contrast shower (5 min. cold, 3 min. hot, for 21 min.)
Meal 3 10:30-11	3oz protein	50g carbs your choice (alternate sugar & starches)	10-20g fat		Foam Roll for 20 minutes	Light stretching for 10 minutes
Meal 4 12:15-12:45	3oz protein	50g carbs your choice (alternate sugar & starches)	5-1010g fat		Foam Roll for 20 minutes	Light stretching for 10 minutes

Meet Protocol
Wake up 6:00am	5 minute stretch & foam roll	80-120mg caffeine	5g creatine
Meal 1 6:30-7	20g protein (3oz protein give or take)	~50g carbs	less than 20g fat
Meal 2 8:30-9	25-30g shake w/water	~50g carbs	less than 10g fat
Squat @ 10
Snack	shake w/water, or beef jerky, or grilled/baked chicken	~25g carbs, sweets or fruit	diluted gatorade &/or energy drink
Bench Press
Snack	shake w/water, or beef jerky, or grilled/baked chicken	~25g carbs, sweets or fruit	diluted gatorade &/or energy drink
Deadlift
Eat like a champ

Suggested Attempts
Squat	Bench Press	Deadlift
180	115	245	540
200	120	275	595
205	125	290	620
		300 (if 4th attempt)