You absolutely must be in condition, or nothing else will matter or work.
What You Should Avoid
1) Cutting out sodium
- Sodium is required for certain glucose transporters to work well, and help nutrients into the cell.
- Sodium is a vital part of muscle contraction.
- Sodium is critical for blood volume, and achieving a great pump.
2) Prescription-Based Diuretics
This is caused by the flushing out of your mineral balance, in particular sodium. Which can lead to many of the problems discussed in point one.
3) Completely changing training
What You Should Be Doing
- Be in shape
- Don’t get fancy with sodium
- Avoid diuretics
- Continue training as normal
- Be in shape
- Keep water exactly the same as you’ve been drinking during your dieting phase.
- Keep applying sodium in the same way you’ve been doing so.
- Don’t introduce any new foods or condiments,
- Train as normal, but 1-2 reps shy of failure (you may want to move legs to earlier in the week).
- Drop HIIT at 7-10 days out (if applicable).
- Taper LISS throughout the week (if applicable).
- Drop Yohimbine HCL at 7 days out (if applicable).
- Keep caffeine intake as normal habitual amount.
- Keep taking creatine monohydrate.
- 3 days away from the day, depending on your look and muscle mass, increase carbs by 2-3x compared to your ‘high day’.
- 2 days away from the day, either repeat previous amount, or lower carbs a touch.
- 1 day away, use as a ‘refinement’ to either lower carbs to clear any spillage, add more carbs to continue filling out, and/or increase fats to help fill intramuscular triglycerides (if lean enough to warrant).
- On the big day, depending on time of when to peak, have a decent sized meal 2-2.5 hours before including a good amount of carbs, fats and sodium to help with fullness, pump and energy (e.g. eggs on toast with salt / ketchup, sushi, or even just chicken and rice with olive oil and extra salt / soy sauce).
- As you start pumping up, sip on a mix of 25-50g easy digesting carbs (like Highly Branched Cyclic Dextrin) with ½ tsp sea salt.
Note: for some women that are not carrying much muscle tissue, a small increase in carbs 1-2 days before will be sufficient. These same women won’t need the carbs during the pump up either.