Opinions on my tentative plan for Peak Week

[mrkdrt]

Hey everyone - hoping to get an opinion on this. This is kind of what I planned so far. First show ever so not entirely sure what to expect, or the best strategy for me.

One Week Out

7 Days Out
Dietary
-2Gal water, 110g Carbs (normal amount for rest day)

6 Days Out
Dietary
-2 Gal water, 180g Carbs
Training
-Full Body Circuit, LISS

5 Days Out
Dietary
-2 Gal water, 160g Carbs
Training
-Full Body Circuit, LISS

4 Days Out
Dietary
-2Gal water, 140g Carbs
Training
-Full Body Circuit, LISS
Tan
-Protan coat

3 Days Out
Dietary
-2Gal water, 120g Carbs
Training
-None
Tan
-Protan coat

2 Days Out
Dietary
-2Gal water, 100g Carbs
Training
-None
Tan
-Protan coat

1 Day Out
Dietary
-2Gal water, 40g Carbs every 2hrs (carb up)
Training
-None
Tan
-Protan coat

SHOW DAY
Dietary
-Water at leisure, 50g Carbs every 2hrs
-2hrs prejudging – High Carb/High Fat/High Sodium meal (~80gC, 25gF)
-50g every 2 hrs until night show, then same as above meal?
Tan
-DreamTan prejudge, and pre-show

Carb Sources – Sweet Potatoes, Brown Rice, Ezekiel, Oats (wild and/or steel cut)
Carbing Up – Sweet Potatoes, maybe Cheerios, read about rice cakes/Nutella? Snickers?

Questions

-How does this look? Is my carb "depletion/repletion" look OK or make sense?
-Keep protein and fat same everyday even when Carb count changes, or adjust for Calories?
-Training schedule make sense?
-Will the tanning 'schedule' allow enough color?

Other suggestions appreciated (loading, training, carb-up ideas, types of food to carb-up with, etc)

[mrkdrt]

bump

[magrant44]

I have never competed and I am in my first peak week right now. My plan is very similar, but I am not cutting the training until Thursday because I have a show the following week and want to come in better for that one. Also my last low day of carbs is going to be under 75. When are you planning on foing this?

[mrkdrt]

I have never competed and I am in my first peak week right now. My plan is very similar, but I am not cutting the training until Thursday because I have a show the following week and want to come in better for that one. Also my last low day of carbs is going to be under 75. When are you planning on foing this?

This is the only show I have planned, it's 3 weeks out yesterday.

Mm, do you think my carbs is too high? (my typical amount on training days is 138g, and on fully rested, once a week, it's 110g)

[Quelly]

the philosophy underpinning your plan is sound....but its tough to see how you'll respond, just watch your body every day and make changes if things aren't going as you expected

[mrkdrt]

the philosophy underpinning your plan is sound....but its tough to see how you'll respond, just watch your body every day and make changes if things aren't going as you expected

Yeah that's what I figured I would do. It'll be an experience for sure, this first show, and I'll learn a lot about my body.

I'll have to bring a bunch of carb-up foods I see in this section on show day..

Appreciate the help guys!


Edit: on spread for Quelly

[bigasssnowman]

I would not tan past Tuesday; reason being it can cause water retention. you might also through in a natural diuretic like Scivations showtime or taraxaton/xpel.

Good luck!

[Sporto1633]

Hey everyone - hoping to get an opinion on this. This is kind of what I planned so far. First show ever so not entirely sure what to expect, or the best strategy for me.

One Week Out

7 Days Out
Dietary
-2Gal water, 110g Carbs (normal amount for rest day)

6 Days Out
Dietary
-2 Gal water, 180g Carbs
Training
-Full Body Circuit, LISS

5 Days Out
Dietary
-2 Gal water, 160g Carbs
Training
-Full Body Circuit, LISS

4 Days Out
Dietary
-2Gal water, 140g Carbs
Training
-Full Body Circuit, LISS
Tan
-Protan coat

3 Days Out
Dietary
-2Gal water, 120g Carbs
Training
-None
Tan
-Protan coat

2 Days Out
Dietary
-2Gal water, 100g Carbs
Training
-None
Tan
-Protan coat

1 Day Out
Dietary
-2Gal water, 40g Carbs every 2hrs (carb up)
Training
-None
Tan
-Protan coat

SHOW DAY
Dietary
-Water at leisure, 50g Carbs every 2hrs
-2hrs prejudging – High Carb/High Fat/High Sodium meal (~80gC, 25gF)
-50g every 2 hrs until night show, then same as above meal?
Tan
-DreamTan prejudge, and pre-show

Carb Sources – Sweet Potatoes, Brown Rice, Ezekiel, Oats (wild and/or steel cut)
Carbing Up – Sweet Potatoes, maybe Cheerios, read about rice cakes/Nutella? Snickers?

Questions

-How does this look? Is my carb "depletion/repletion" look OK or make sense?
-Keep protein and fat same everyday even when Carb count changes, or adjust for Calories?
-Training schedule make sense?
-Will the tanning 'schedule' allow enough color?

Other suggestions appreciated (loading, training, carb-up ideas, types of food to carb-up with, etc)

There are a couple of things I don't necessarily agree with, but the main thing that jumps out at me is how low your carb "load" is. If you are depleted (which just about anyone dieting for a contest by the time peak week comes around), you can jam pack an enormous amount of carbs into your muscles. You can even integrate a specific training protocol to make sure you are depleted and then supercompensate a butt load of carbs to fill out. This would be something to look into and learn for next time.

Good luck and I hope it works out for you!

Sporto

[mrkdrt]

There are a couple of things I don't necessarily agree with, but the main thing that jumps out at me is how low your carb "load" is. If you are depleted (which just about anyone dieting for a contest by the time peak week comes around), you can jam pack an enormous amount of carbs into your muscles. You can even integrate a specific training protocol to make sure you are depleted and then supercompensate a butt load of carbs to fill out. This would be something to look into and learn for next time.

Good luck and I hope it works out for you!

Sporto

You think I should have more than 40g every 2 hrs? That would work out to about ~280g on the day before. How high would you suggest, or would you suggest raising the amt. of carb per meal to?

[Barn01]

You think I should have more than 40g every 2 hrs? That would work out to about ~280g on the day before. How high would you suggest, or would you suggest raising the amt. of carb per meal to?

I agree with Sporto ... that was the first thing that I noticed too. 40g over 2 hours is very light. I would think you'd want to at least double that.

[fltallpaul]

You think I should have more than 40g every 2 hrs? That would work out to about ~280g on the day before. How high would you suggest, or would you suggest raising the amt. of carb per meal to?

This is very specific to the individual. I used over 300g of carbs for my refeed days during prep. I will say during my peak week I had a few days over 500 carbs. This is very specific to you though and must be discovered during prep and on show day. This is also why a coach is good because they have gone through this before. Make a plan and stick with it. Take notes and see what you think.

[mrkdrt]

I agree with Sporto ... that was the first thing that I noticed too. 40g over 2 hours is very light. I would think you'd want to at least double that.

Ok - wow, didn't realize I was that low.


This is very specific to the individual. I used over 300g of carbs for my refeed days during prep. I will say during my peak week I had a few days over 500 carbs. This is very specific to you though and must be discovered during prep and on show day. This is also why a coach is good because they have gone through this before. Make a plan and stick with it. Take notes and see what you think.

My refeeds are 400g (doing 60/30/10). Sounds good though, I'll definitely increase my carb-up - but I'll keep an eye until then to decide exactly by how much.

[magrant44]

This is very specific to the individual. I used over 300g of carbs for my refeed days during prep. I will say during my peak week I had a few days over 500 carbs. This is very specific to you though and must be discovered during prep and on show day. This is also why a coach is good because they have gone through this before. Make a plan and stick with it. Take notes and see what you think.

Not to jack the thread, but what do you suggest if I have a show the following week? The second show is when I want to look my best so I was going to keep my carb up on the lower end of the scale for this weekend.

[fltallpaul]

Ok - wow, didn't realize I was that low.



My refeeds are 400g (doing 60/30/10). Sounds good though, I'll definitely increase my carb-up - but I'll keep an eye until then to decide exactly by how much.

If your refeeds are 400g then I would track when I look my best after that refeed. Personally I looked the best the second day after a refeed. Imagine that as your stage time. You also know you can handle 400g carbs and how to time them, also use the same carb sources. Sometimes if you haven't had a carb source like bread in a while your body will react poorly. I just use rice and potatoes, rice cakes and some sweets.


Not to jack the thread, but what do you suggest if I have a show the following week? The second show is when I want to look my best so I was going to keep my carb up on the lower end of the scale for this weekend.

If your not overly concerned then stay conservative. Keep an eye on things. Use your post contest dinner as a guage. I found out that I respond really well to hamburgers and french fries because post contest that's what I had with two weeks between shows. The next day I woke up looking amazing. I know I was a bit flat on show day but that is all about learing. I would rather be slightly flat and seperated than the least bit watery.

[Sporto1633]

You think I should have more than 40g every 2 hrs? That would work out to about ~280g on the day before. How high would you suggest, or would you suggest raising the amt. of carb per meal to?

I'm more specifically referring to the fact that you never really "load" at all. The 40g or so (which, yes, I would have implemented more personally had I been working with you) is not the "load" that fills you out. For instance, I'm talking about being completed depleted of glycogen and then within 24 hours, slamming down anywhere between 12-16g of carbs for every Kg of LBM. And then the 2nd 24 hours, about 6-8g of carbs for every Kg of LBM. When you do the math, you will see that it is a BUTT LOAD of carbs for 48 hours. It is individual of course and as others have said, it's something you need to pay attnetion to when you refeed and see how you look at different times, etc. to get the timing right...but you will be amazed at how many carbs you can hold when you are truly depleted.

I know Jason (scoobysnacks) has some light/middleweight guys eating over 1000g of carbs in one day during their peak week...and no, they don't get on stage fat or holding water either :D

Just something to think about for next time!

Sporto

[Slovation]

Damn, a 1000 carbs in one day after all those weeks must be orgasmic lol.....we shall call it a foodgasm.

[Rsardinia]

Ya you need more carbs. The cardio might not even be worth if it potentially keeps your legs from separating. You probably want a whole week of doing nothing w/ your legs to let them fully separate.

[mrkdrt]

I'm more specifically referring to the fact that you never really "load" at all. The 40g or so (which, yes, I would have implemented more personally had I been working with you) is not the "load" that fills you out. For instance, I'm talking about being completed depleted of glycogen and then within 24 hours, slamming down anywhere between 12-16g of carbs for every Kg of LBM. And then the 2nd 24 hours, about 6-8g of carbs for every Kg of LBM. When you do the math, you will see that it is a BUTT LOAD of carbs for 48 hours. It is individual of course and as others have said, it's something you need to pay attnetion to when you refeed and see how you look at different times, etc. to get the timing right...but you will be amazed at how many carbs you can hold when you are truly depleted.

I know Jason (scoobysnacks) has some light/middleweight guys eating over 1000g of carbs in one day during their peak week...and no, they don't get on stage fat or holding water either :D

Just something to think about for next time!

Sporto

Thanks man, yeah I have a refeed on Thurs, so I'll take extra detailed notes to see how/when I look best.

1000g Crabs would be heavenly:D

How do you know if you're totally (or significantly) depleted enough to use that method?


Ya you need more carbs. The cardio might not even be worth if it potentially keeps your legs from separating. You probably want a whole week of doing nothing w/ your legs to let them fully separate.

You think just the circuit legs of the workout (light), no cardio? Interesting.. Anyone else use this strategy?

[Quelly]

1000g Crabs would be heavenly:D

I dated a chick with this problem....definitely was NOT heavenly, I don't recommend it

;)

[Slovation]

I dated a chick with this problem....definitely was NOT heavenly, I don't recommend it

;)

lmao. A whole 1000 grams worth of crabs, must have been an ugly site.

[mrkdrt]

I dated a chick with this problem....definitely was NOT heavenly, I don't recommend it

;)

LMAO :D I always typo that word

[Quelly]

lmao. A whole 1000 grams worth of crabs, must have been an ugly site.

I dunno...do you like seafood



EWWWWWWWWWWWWWW

[magrant44]

I dated a chick with this problem....definitely was NOT heavenly, I don't recommend it

;)

Only had 100 crabs today and havent had a laugh, shoot not even a smile all day, until I read this...Good stuff!