A Week Prior to a Show
by Tanya Pennigton

Preparing for a show can take anywhere from eight to sixteen weeks depending where you are starting from. However, the most important part is what you do in the last week before the show. Your consumption of carbohydrates, sodium and water play the largest role in the results you can achieve before walking on stage.
After doing a few shows and trying different methods each time, I have found what works best for me. Whether I am dieting for a show or am off-season, I always keep a moderate amount of sodium in my diet. This way my body is used to ingesting it and getting rid of it.

Monday through Wednesday
I make sure and drink two to three gallons of water each day. I eat five meals consisting of chicken and asparagus, and make sure to keep ingesting the same amount of sodium. By not taking in any carbohydrates your muscles start to appear “flat.” The goal is to get all of your stored glycogen out of your muscles. When you add carbs back in at the end of the week, you have dropped most of your water and those new carbs will fill your muscles back up without the extra water giving you that defined look.

Thursday
I will drop my water intake to one gallon. I continue with the five meals of chicken and asparagus, however, stop taking in any sodium. This sodium manipulation is probably the most important part of how you will look on Saturday. I will also begin taking Dandelion Root today, three pills, three times daily. Dandelion Root is a natural and effective diuretic to help shed the excess water under your skin so your muscle shows through nicely.

Friday
I drop my water intake to ½ gallon. I continue taking the Dandelion Root to keep pushing the water out. I continue with my five meals of chicken and asparagus, and again, no sodium at all. In the evening I will bring back in carbohydrates. Starting at about 5pm I will eat ½ cup of sweet potatoes, then again at 7pm and again at 9pm.

Saturday
It's show time! Today I will sip water making sure not to take in more than 16oz. I will continue with the same meals, no sodium, and continue with the dandelion root. Upon rising at 5am I will eat ½ cup of sweet potatoes, then again at 7am and again at 9am. Depending on what time I am going to walk on stage I may take in another ½ cup of sweet potatoes. If it is after 11am I make sure to eat more with a goal of keeping my full look. Then, walk on stage proud of everything you have accomplished!

Many people ask about the use of diuretics with the desire to drop as much water as possible. While there are potassium sparing diuretics out there, I prefer to drop my water throughout the week and then use natural diuretics. There are too many mistakes that can be made with diuretics, and yes, I have seen people pass out while on stage! It would be horrible to give everything you have to this show for 12 weeks and then not be able to compete that day because of one mistake. Be safe, be smart and most importantly believe in yourself.

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