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View Full Version : Critque my ***PEAK WEEK***



notloc87
10-07-2010, 05:21 AM
Just want to get your opinions on my peak week plan...How does this look if the show is on a saturday...

Sunday: First depletion workout legs
Carbs 300g - 400g mainly from sweet potato and oats
Protein 250g - 300g mainly from cod and egg whites
Post workout meal 100g - 170g of carbs
Water 8 - 10 litres and sodium normal
Cardio one session first thing in morning for 45 mins
Sunbed during the day for 20 mins
Xpel 4 caps, 2 in the morning, 2 in evening

Monday: Second depletion workout chest, shoulders and tricep
Carbs 300g - 400g mainly from sweet potato and oats
Protein 250g - 300g mainly from cod and egg whites
Post workout meal 100g - 170g of carbs
Water 8 - 10 litres and sodium normal
Cardio session optional
Sunbed twice 15 mins in morning 15 mins in evening
Xpel 4 caps, 2 in the morning, 2 in evening

Tuesday: Third depletion workout back, bicep and taps
Carbs 200g - 300g mainly from sweet potato and oats
Protein 250g - 300g mainly from cod and egg whites
Post workout meal 100g - 170g of carbs
Start to decrease carbs about 2 hours after workout
Water 8 - 10 litres and sodium normal
Cardio one session first thing in morning for 45 mins
Sunbed twice 15 mins in morning 15 mins in evening
Xpel 4 caps, 2 in the morning, 2 in evening


Wednesday: No workouts except for slight pump up and posing practice
Carbs to be kept low 100g - 150g
Protein 250g - 300g mainly from cod and egg whites
Water 6 - 8 litres and sodium normal or sightly higher
Cardio one session first thing in morning for 45 mins
Sunbed twice 15 mins in morning 15 mins in evening
Xpel 4 caps, 2 in the morning, 2 in evening


Thursday: No workouts except for slight pump up and posing practice
Use mirror to judge ammount of carbs needed, gradually increasing if extra needed
Protein 250g - 300g mainly from cod and egg whites
Water 6 - 8 litres and sodium normal
Cardio optional
Sunbed twice 15 mins in morning 15 mins in evening
Xpel 4 caps, 2 in the morning, 2 in evening


Friday: No workouts except for slight pump up and posing practice
Use mirror to judge ammount of carbs needed, gradually increasing if extra needed
Protein 250g - 300g mainly from cod and egg whites
Water 4 - 6 litres and sodium normal or slightly higher
Cardio optional
No sunbed today but get dark spray tan in morning and evening
Xpel 4 caps, 2 in the morning, 2 in evening


Saturday: SHOW DAY
Wake a 6am prejudging at 12pm
Carb sources sweet potato
Small carb meals every 2 hours upon waking 50g - 75g per meal
Still using mirror to judge if extra or less carbs needed
Protein sources still cod consuming 20g - 40g per meal
Water 1 - 3 litres just sipping
Apply coat of protan upon waking up and another 2 hours before stepping on stage
Xpel 4 caps, 2 in the morning, 2 more 1 hour before stepping on stage
Turkish delight bar 40 mins before stepping on stage and 4 t bomb caps


How does this peak week plan sound all advice welcome guys...

mrusa85
10-07-2010, 10:01 AM
Seems like your carbs should be lower on your depletion days. How are you depleting if your carbs are high?