Scott Riches Competition Preparation : Carbohydrate Manipulation

Hello everyone

I trust the hard work is paying off and you are seeing some great benefits from the workouts I have been posting!

I have been super busy with my preparation and run up to bodypower which is happening this weekend. Like I have said in previous posts I am competing in the POTW live show.

As I am in the run up to this I thought I'd share my pre contest diet with you all.

For the last 2 weeks I have been monitoring my carbohydrate intake. All of my food is clean and healthy but in order to have the full, shredded look, manipulating carbs is key. Therefore I have really watched my carb intake. I performed a carb cycle during the first week. This meant over the course of 7 days I had high, low and no carbs days. I did this to prepare myself for the 'no carb day' that I would be having the following week over 3 days.

Once into the final week for the first 2 days I limited my carb intake to around 50g carbs.  My next 3 days are no carb days. My nutrients came from protein and fat sources. Such as meats, veg, protein shakes, supplements and nuts/oils/fish. After the 3 days of no carbs it's then time to re fuel. Carbs are introduced back into my diet. These carbohydrates are a mixture of quick release and slow release.

The carbohydrate manipulation is the key. But I also modified my sodium intake, my water intake and my protein intake so that I look great for stage on the weekend.

If you want to track and follow my progress/result. Hop across onto my twitter page @scottriches

About the Author

Job Role Qualified Dietitian and Sports Nutritionist Qualifications BSc (Hons) Sports Science | BSc (Hons) Dietetics Tom has always participated in sport both recreationally and competitively which led to an unquenchable thirst for information on anything health, nutrition and fitness. After leaving school Tom went on to play for a football academy during which time he studied Sport and Exercise Science. From here he went on to study a BSc (Hons) Sport Science at UEA followed by his second BSc (Hons) degree, this time at the University of Hertfordshire studying Dietetics. Tom has worked in the fitness, educational and clinical nutrition industry starting out at David Lloyd Health and Leisure Clubs. He then went on to work as a Dietitian (RD) in the NHS, during which time he conducted clinics for healthy eating, weight loss and weight gain, as well as specialised consultations on Diabetes, IBS and Coeliac disease to name a few. He has vast amounts of experience at devising diet plans and supplement regimens, as well as working in the community with schools and competitive athletes. As Head Nutritionist and Supplement expert at Discount Supplements Tom is here to provide current and evidence based health and nutrition information to help you reach your health and fitness goals!
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