Preparing for competition: the final week
Preparing for your first competition can quickly leave your head spinning: carbohydrate depletion, sodium, water, creatine—and posing, too. Here is a clear overview of what to consider with these techniques, why they are used and where you need to be careful.
Why does competition prep need to be precise?
Preparing for competition is more than a period of “eating less and training more.” In bodybuilding, the goal is to get your body fat percentage very low while retaining as much muscle mass as possible. That calls for a combination of diet, strength training and cardio.
If you are not yet close to competition condition, allow 12–20 weeks for your dieting phase. Old-school competitive bodybuilding discussions also cited body fat targets as low as 3–5%. That is an extremely demanding level and should not be used as a benchmark for health or a beach-ready physique.
The simple truth is that the final week cannot rescue poor preparation. If you have lost the fat in time, final-week techniques can sharpen your appearance. If you are still far from competition condition, manipulating carbohydrates or water will not work miracles.
Preparing with carbohydrates and water
The idea behind carbohydrate depletion and loading is simple: first, you reduce your muscles’ glycogen stores, then you replenish them. If it works, your muscles may look fuller, your skin tighter and your physique drier on stage.
If the competition is on Sunday, depletion could begin the previous Sunday. The original recommendation was to halve carbohydrate intake, for example from 250 g to 125 g. At the same time, protein intake was increased, with two workouts a day: two hard workouts + cardio. The same approach applied on Monday and Tuesday.
You can do another two workouts on Wednesday, but the second should fall within the 13.00–14.00 time slot. Loading begins after that. Because your muscles are very hungry for carbohydrates after the depletion phase, simple carbohydrates and starchy carbohydrates are often used on the first loading day.
The amount cited for the first loading day was around 800 grams of carbohydrates. Loading continued on Thursday with 1000–1200 g of carbohydrates, mostly starchy complex carbohydrates. Protein intake was reduced at the same time, to roughly 20% of total calorie intake.
On Friday, check the mirror, not just the plan. If your muscles are full and you look good, more carbohydrates may give your physique a watery appearance. Some people need a longer loading phase and continue throughout Friday; others achieve fullness earlier. This is where experience from trial runs and competition weeks counts for more than someone else’s chart.
Sodium, water and creatine in the final days
The recommendation for sodium was to reduce intake to a minimum 72 hours before competition. At the same time, water intake was high—as much as 10 liters a day—right up until the evening before competition. The original text strongly emphasized that drinking excessive amounts of water was a sure way to achieve a drier physique.
For today’s reader, this needs a clear warning: do not blindly copy these amounts. Water, salt and carbohydrates quickly affect how you feel. If you are a beginner, take these steps under the supervision of a coach or experienced instructor, rather than following a plan you found online.
The original text took a firm position on creatine loading: the author had used creatine for every competition since 1995. The rationale was that creatine monohydrate helps increase muscle cell volume and supports ATP regeneration. The water should enter the muscle cells rather than remain under the skin.
The translator added their own experience: they had tried the same approach as early as 2001, when they first started competing. Their idea was to take a 2–3 week break before the final week’s loading phase, then load with 15–20 grams for 3–4 days during that final week. Overloading should be avoided, as the same risk applies to carbohydrates.
The original text also described an experience from 1996: in the two weeks between Toronto (Canada pro cup) and Night of Champions, this technique helped the author gain 7.5 kg. Creatine intake at the time reached as much as 40 g per day.
Practical preparation for stage day
Under this plan, creatine loading could start on Sunday. The recommendation was 20 grams a day, except on Wednesday and Thursday, when as much as 40 grams was used. The reasoning was simple: a high carbohydrate intake increases insulin release, which may help transport creatine into the cells. Creatine was stopped on Friday.
On Saturday morning, the recommendation was to eat a light breakfast but drink nothing. About half an hour before going on stage, you can eat something sweet for extra carbohydrates and a better pump. It is a small adjustment, but a small difference can look bigger on stage than in the gym.
And honestly, the most relatable piece of advice came at the end: do not forget your posing trunks. The author admitted forgetting them at his first competition. A little detail like that only sounds funny until it happens to you.
The translator also made a sensible point: you need to be careful with these amounts and work out what is right for you. One interesting observation was that the original author loaded with 800 g on the first day and 1000 1200 g on the second, although the translator would do it the other way around.
FAQ: preparing for your first competition
Is carbohydrate loading suitable for every competitor?
Not necessarily. Some competitors fill out quickly, while others need more time. The smartest approach is to test your loading strategy under controlled conditions before the competition, rather than trying it for the first time during competition week.
Does creatine compromise muscle definition?
The original article took the view that creatine does not have to compromise muscle definition, provided you have tested your loading strategy and do not use excessive amounts. However, everyone’s body may respond differently.
Is 10 liters of water a day a good idea for a beginner?
This is a very large amount, and beginners should not copy it without guidance. Adjusting water and sodium intake during competition week requires experience and an outside perspective.
Reference
European Flex, January 2002, Contest ready, Milos Sarcev
Translated by: Janar Rückenberg
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