General carbohydrate approach for you know your athletes hi car lowfat always hike are starting with complex and then either adding our tapering depending on what their goals are, how they respond carbohydrate approach uh carp second low carb a's media hikari base to car basin about five hundred carbs still, but i'm so far out my little car bays are about two hundred next week, we'll be dropping it down. It'll consistently drops about weeks out. My really starts to suffer hundred sixteen carbs it'll be good help me fill back out just as we get closer to the show started cutting carbs doing like a carbon cycle the little car days like three or four low in a road maybe a hundred rounds today and then you load up like a thousand rounds a thousand year hamza car two days ago i did fuck twelve hundred grams of rice and one day but before three days before that i did three zero car i thought with zero for three days and they are loaded up on our back zero two hundred grams of chicken with two hundred grand rice. But you think your body can absorb too anagrams ? Of what right ? Rice in a meal without spilling over the back if you know yeah, yeah! Wow, yeah, there's only good cars still over with no do like i say you do like three hundred grams of white rice, but the three on the grounds of mcdonald se or keep moving on. Yeah, you're going to school over preparing for yusa nationals coming in two weeks from now he has shredded and contest ready philip to us goods bam! There it is. Right now i expect my carbs. So my my moderate day it's a one hundred fifty ground for my load is one hundred grams my model based on the three hundred and my high days around five hundred grams. So typical you well, you two, three days low and then i'll do modern day two more days and then i'll hide, eh ? From my body you know it that's how it works for me and then i'm like, oh, my lo days my approach is a little higher on my faster a lot higher. My body works well for high fat diet my last provided i had a almost zero carbs and extremely high fat worked well. For me and then this prep, my body wasn't liking below. Loathe higher fat. So i had to increase the carbs. And then i started losing more weight this time, so got it. Adjust for the prep for your body and it's. Not always been the same. Everything i actually like to carve cycles. This time around, three of the spread have actually been cycling them more frequently because my office pretty high carbs. So right now, my carbs on a low day would be around one hundred and twenty to one hundred and fifty grams of carbs, so it's actually pretty high end for most females on a high carb day, it would be double that at around three hundred grams of carbs and about once a week, maybe twice a week, depending on how i'm looking at my weekly second one dire right now we're just three feet once a week, i'm very cover has said steve, so i used sue potatoes, brown rice have a couple days, russell usually i do carb cycling saw do like a three to one, like three hundred, two hundred one hundred, like dae bak, dave chesson, arms, whatever it may be, but you had a sticking point and then you had to go more extreme. So at around from week twelve around week seven, i was class going. I couldn't move, i was stuck at one ninety seven to five ish, and then chris and i have talked and we had changed up the diet. A little bit. Wait pain shit out to two underground carbs on leg day. I want to say eighty five grams of that on our back days and then no carbs, no fats every other day. So if i'm looking at the scheme now, it's one carved a two fat days and three no park no one comes every contest. It's uh, moderate car when it's in the off season it's more moderate my heart too on high carbohydrates on some. They're just mother do you ever go ? No carbohydrates ? Yes, uh, during conscious things, i would have all no cards then on the following dates, like a very, very high. What you think i was morbidly obese majority of my life. I graduate high school three ten so i'm very card sensitive. Not so much that used to be my body has adapted its still adapting, but i mean and i was overweight for almost twenty years of my life, my body's going on overweight, so typically i'm a lower carbohydrate, a little moderate. I'll typically run that just as long as i'll change the cardio. And then once they get closer, it's like a photo shoot or contest. I'll change my approach nine times out of ten, i'll do carb cycling. So the days where mike carbs air higher, my fats are lower, and vice versa. Uh, the closer i get to an actual show, i might increased my protein slightly just because it is more formal, gentle folk dad.