The original plan involved a six day program with a 3 day depletion phase which could trigger supercompensation by the muscles to store glycogen. David Costill, Ball State Human Performance Lab, has done extensive studies to show that an intensely training endurance athlete depletes his muscles to low levels daily and does not need dietary induction of the depletion phase. The high CHO diet must be accompanied by a reduction in exercise. This information leads us to the following recommended loading scheme. The daily requirement for protein and fat should be fulfilled, but the more carbohydrate eaten, the more that will be stored.
Storage is facilitated by two large meals rather than smaller ones.
The first day of loading is the most important. Begin with a big carbo breakfast , such as pancakes or French toast. This is the day for the traditional pasta dinner of spaghetti and bread. Try to stuff in as many complex carbohydrates as possible in these two meals. Taper off bulk and switch to more simple CHO's as the days progress.