Mark Alvisi - Gaspari Nutrition Athlete & IFBB Pro bodybuilder discusses how he carb loads on the Wednesday prior to a Saturday bodybuilding comp. On Wednesday he takes the most amount of calories before the comp, including a lot of protein (beef), carbs (potatoes), amounting to about 600-800g of carbs on that day. Use the mirror to see how much you need at this important stage. Thursday, he observes how full/flat he is, taking in beef/chicken & potatoes every few hours, with a restricted water intake. Friday: don't take excess carbs or you'll hold too much water. Take in enough to keep yourself full but not spill over. Don't do anything too drastic at the last moment before a comp.