Mark Alvisi - Gaspari Nutrition Athlete & IFBB Pro bodybuilder discusses bodybuilding training, cardio, nutrition & supplementation 1 week out from a bodybuilding competition. This involves carb depletion in readiniess for carbing up closer to the competition, as well as ramping up the cardio, and increasing the carbs about 3 days before the show to cause your body to rebound. Cardio is increased, and carbs are reduced as needed to continue the body fat reduction. Daily monitoring enables Mark to assess his progress. The key to fat loss is creating a caloric deficit at this crucial stage through a decrease in calories and increased energy used via cardio. 3 days out from comp - Mark starts to carb load.