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[Дядя Шура]

Взято с одного из моих америкосовских форумов, написано одним из атлетов кто также готовит многих людей к соревнованиям. Я его мнения достаточьно уважаю.


Thought I would add another topic to this discussion. Feel free to chime in or disagree. I am basing this off of what many people have always followed as the base carb depleting and loading method. Something that I unfortunately followed when I competed because as with most, it was what was shown to me by someone who competed. Let me premise this with first enlightening people where the whole ideology came of needing to carb deplete for 3 days then load for the same amount of time. During the cold war Russian Sports Scientists came up with this method based on studies with their athletes. However more recent study has shown that although this method worked to an extent it is less efficient then the current "speed loading" most athletes use,, except bodybuilders that is because many are stuck in the old ways as well as are following what they were told by a guy who was told by a guy and so on. So without further adue, here goes.

Myth-Carb depleting for 3 days then loading will help the body to super compensate and store glycogen more efficiently.
Truth- In all actuality it is not depleting carbs that causes the body to super compensate but rather the sudden increase of carbs that is the cause of extra glycogen storage. Lets say your at 200 grams of carbs per day and over the next 16 hrs you increase your carb intake to 600grams. The body doesn't immediately store these extra carbs as fat but rather shoves them into the muscle. Yes, if you were to keep at an increased rate of carb intake the body would eventually start to store it as body fat, however the body works in a more reactive way, or homeostasis as many are familiar with. Therefore the body stores carbs where there is room, the muscle which can be thought of as an elastic container that expands as things are put into it. Basically that the reason so many people go flat, end up smooth, or can't get rid of water is because they have carbed up to much using a very outdated methodology.
Myth-It takes 3 days to carb the body up.
Truth- The body can be fully carbed within 16-24 hrs. The whole idea that it takes 3 days to carb the body is again based on old theory. Plus if you think about all the insulin mimickers as well as actual insulin being used the carb up process can be attained much faster. Now before anyone freaks out and says "hey I found a flaw in his theory and this guy is insane because anyone who knows anything knows using insulin will cause water retention" STOP.. I have a whole lot more to cover not only in this but in other topics. Anyway the point is, once again I believe people come into a show soft, flat, and water logged because they are over carbed.
As many know the muscle volume you see on stage is due to Glycogen storage and carbs pull water into the muscle. So explain this to me. Why do most people gradually DEPLETE water while at the same time try to FILL the muscle full of carbs? Does this make any sense to anyone? Its like trying to Push and Pull at the same time.

Here is the most common scenario that is played out. People deplete carbs starting a week out then as they get close to the show they begin dropping water, usually at 3 gallon Wed, 2 gallon Thur, and 1 gallon to sipping Friday then hit their diuretic. They usually look somewhat full but are fighting to keep it by Saturday morning along with their vascularity which has nothing to do with carbs but is rather a sodium issue which Ill get into another time. How many times have you heard someone say they looked good but they just didn’t have that fullness and vascularity they had 2 weeks out. But rather than changing things up they keep going with the same method with the odds against them hoping that it will just time right. Now before I get reamed let me say that yes I have seen the standard method of water and carbing work, HOWEVER I guarantee you that more times than not it will not work and will NEVER work as good as following the body’s natural guidelines. So what other option is there??? Well lets look at what we want. We want the Sub Q water to be as limited as possible, we want muscles to be full of glycogen and some water, and we want crazy vascularity. This is where it takes that whole idea of breaking away from the norm and going against what we have always heard. So a brief overview of what I have people do consists of first depleting the body of carbs pretty much the standard way and increasing protein throughout the week to increase diuresis. And instead of starting water depletion on wed I have them take in full water all the way through Friday to get the body in a “flushing” state. Sometimes I have them use a diuretic however I have found that it is not always needed. So Friday night comes, the person is fully depleted of carbs and water so what now. EAT, EAT, EAT. I am sure many of you have heard of the whole “Shit Loading” phase that has caught on and I do believe it is a MUCH better and more physiologically based method of carbing up than any other. It’s the whole idea that once the body is depleted of carbs and water then you have LESS chance of overspill, and can use insulin much more efficiently to carb up because there is not water to cause sub Q retention. The other factor is that when one takes in carbs they first go to the most needed area, MUSCLE. Now as stated carbs pull water SOOO what do you think happens to any Sub Q water that is left in the body?? That water is going to be pulled into the muscle. Granted I haven’t really layed down exactly how to go about all this but merely given some principles for what I believe is the better method of carbing up. Once again I won’t claim to know everything but I will try to back up what I say with common sense and using the body’s natural system of balance. There are a few other areas that Id like to get discussion going on such as sodium, diuretics, potassium, ect.. but will see if anyone is interested in. Hope this makes sense and feel free to add to it, question it, and debate it. I have some pics that I am having trouble resizing but will post them of a heavyweight I helped out for two shows that were TWO weeks apart. Anyone who competes know how hard it is to dial in for shows that close together, but we NAILED it right on and the guy walked away with a mother load of trophies and everyone was freaking out as he was eating JUNK food back stage lol.