Im following the "peak week" diet in the link below:

http://www.bodybuilding.com/fun/layne36.htm

Whats the best way to add sodium to your diet and how do I know the quantity I add?
Do I just add salt or Soy Sauce?

salt your food
tuna in brine
ketchup
marmite

Bodybuilding: A marathon, not a sprint.

Great, thanks.
Any idea on the quantities?

Im attempting to start a xodium load/depletion phase today, aiming for peaking on Sunday. Maybe left it too late.

Unsure about quanitites, so Im basically just adding salt/soy sauce/ketchup with every meal. Plan to continue this until Thursday before I start dropping sodium.

SOund about right?

i am by no means an expert but maybe thursday is too late to cut out the sodium. wednesday instead perhaps.

you could try switching to evian when u are trying to stop sodium loading as well as vitamin c and dandelion root for diurretic effects.

as for quantities, yes just add what you have listed to each meal

Bodybuilding: A marathon, not a sprint.

I only started today - thats why I was thinking 3 days sodium loading. Then start dropping sodium from Thursday through till Sunday.

How much do I have to drop sodium by?

not sure really mate, just cut it out all together... switch from tuna to chicken, normal water to evian, no food seasoning, salt/ketchup etc etc...

as said before im no expert

Bodybuilding: A marathon, not a sprint.

On sodium loading eat loads of salt and add it to foods and at the same time drink loads of water 5litres day 1, 8l day 2, 5l day 3.

When you drop it - drop it as much as possible.

ZERO salt and salty foods, eat low sodium veg like broccoli and cauli.

Only drink low sodium mineral water, eg Evian, and sip this. Cook in Evian.

It's a complex scenario and very individual and needs to be coupled with carb manipulation so the carbs will draw the water into the muscle. I have 3 clients on the regimen this week - 2 for shows and one for a photo shoot. All three have different regimens

You should have started playing about on Saturday

James Collier MuscleTalk Co-Owner + Head Moderator
Nutrition Consultant www.healthyaction.co.uk
Email: james@muscletalk.co.uk