Planning nutrition for peak week.

[wwalker2010]

My first competition is next Saturday, so my peak week begins in 3 days. I want to have my nutrition completely in place ASAP. I have thoroughly read Layne's article so I intend to follow it to the T. I just am not sure what to do with my carbs because I have been on a keto for the past 2-3 weeks. This week my macros have been and will continue to be: 95 grams of fat, 54 grams of carbs with 12 grams of fiber, and 265 grams of protein. Total caloric intake is 2283. I do cardio every morning though so net caloric level, excluding weight training is 1933. Layne recommends front loading carbs at the beginning of the week and decreasing protein, and in my case fats as well. I just don't know how to approach my carb levels since they have been this low leading up to my peak. Any advice and suggestions would be greatly appreciated. Thanks.

[satoups]

How carb sensitive are you? I think it would depend on several factors. Myself, I increase on Wed and Thursday and back down down on Friday. All complex low sodium carbs with simple carbs, fat and protein on morning of.....Saturday (show day). Can you give a few more details as your condition for the last week? Do you need to cut anymore at this point?

[wwalker2010]

I am trying to cut a little bit more. I mean I'm pretty cut right now, but just trying to get as shredded as possible. I'm not carb sensitive at all, especially as depleted as I am I would suck it up within a few hours. I feel I would need several carb loading days to fill out. I was planning on letting Monday be my highest carb day and then decreasing carbs by 5% and increasing protein 5% everyday the rest of the week so that I do not spill over, but still have time to fill out. I just don't know what I should make the exact level be.

[Agostage]

I am trying to cut a little bit more. I mean I'm pretty cut right now, but just trying to get as shredded as possible. I'm not carb sensitive at all, especially as depleted as I am I would suck it up within a few hours. I feel I would need several carb loading days to fill out. I was planning on letting Monday be my highest carb day and then decreasing carbs by 5% and increasing protein 5% everyday the rest of the week so that I do not spill over, but still have time to fill out. I just don't know what I should make the exact level be.

There are pro's and con's to front loading. If you are truly lean it will work well as you wouldn't need to use that time to burn any fat and it gives you time to fix any spillage. However if you've been on keto you'll likely be able to absorb a lot more than you think. But who knows, no one here knows your body and can't say for sure. Lets see some pics anyway.

[wwalker2010]

There are pro's and con's to front loading. If you are truly lean it will work well as you wouldn't need to use that time to burn any fat and it gives you time to fix any spillage. However if you've been on keto you'll likely be able to absorb a lot more than you think. But who knows, no one here knows your body and can't say for sure. Lets see some pics anyway.

Ok, what are the odds of spilling over since I've been on keto. I guess I just assumed since I'm so depleted it would take a several days of loading to fill back out. I maybe be wrong though, since I've never done this before. I'll post some fresh pics tonight after work and training.

[wwalker2010]

Here are some pics pre-workout. Forgot to mention I'm in Physique.

[wwalker2010]

Does anyone have a suggestion for my carb levels?..

[satoups]

Does anyone have a suggestion for my carb levels?..

During carb loading it could be 2 grams plus per pound of body weight daily.

[pshickey]

During carb loading it could be 2 grams plus per pound of body weight daily.

What? That's a horrible answer and doesn't help at all. Kind of like your cheat meal causing calves to burn, just stop...

[wwalker2010]

What? That's a horrible answer and doesn't help at all. Kind of like your cheat meal causing calves to burn, just stop...

So what would you recommend? I mean, I have an idea and can come up with something, but I would like to see some options from someone who has some experience with this.

[Cytrainer913]

any refeeds?

[pshickey]

So what would you recommend? I mean, I have an idea and can come up with something, but I would like to see some options from someone who has some experience with this.

I'm actually starting me peak week today. I did prep with Layne on my first show 2 months ago and I randomly decided to do this show in June, so he is helping me a little with this also. I was eating 120-135g of carbs a day (dieted 22 weeks) going into my first show and doing re-feeds twice a week. This show I've been reverse dieting and I'm eating 240g carbs a day, so it's quite a bit different than your situation.

Basically today and tomorrow I have lowered my carb intake slightly, starting Saturday to Monday I will be walking my carbs up evenly to my high carb day, then walking them back down adjusting as needed. Then I'll have a moderately high carb day on Friday before show day. Basically very similar to his peak week thread. It's my second go at this, so it's still new to me also.

You need to figure out how many carbs you can handle, that's not something I or anybody would be able to tell you. Just follow his articles and don't make any crazy changes. You can always adjust later in the week depending on how you look if you spill, just keep track, so you have an idea for next time. I have a really good idea from my last show, basically I'm just increasing my carbs slightly since I can handle more now.

[pshickey]

Didn't you say you were doing men's physique? Not really sure you will need to change anything, if you look good after eating a certain meal, eat that on show day. What do they judge on anyways?

[satoups]

What? That's a horrible answer and doesn't help at all. Kind of like your cheat meal causing calves to burn, just stop...

Don't worry KID I will not reply to any of your post. Have you not heard of a flamed tendon or muscle pressing against a nerve causing discomfort etc....2 grams of carbs per body pound during loading is acceptable for your info in accordance to the limited info you offered. And by the way you mentioned you wanted a answer from an experienced bodybuilder.....well been doing this for over 30 years, placed in the top three in a couple of "national" competition and been a personal trainer for over 20 years. Hell I even made Flex and Muscle and fitness back in the 80's. Wish you well and hope you last as long KID in this sport! By know means I know it all, but I do humble myself when other offer their advice or opinion.

[satoups]

WWalker, I do apologize for addressing this on your thread!

[mrusa85]

If you've been on keto for a few weeks, I'd suggest doubling your normal carbs on Thursday and go back to your keto on Friday. You'll fill out a bit without spilling over. Keep your water intake high the whole time. Keep it simple.

[pshickey]

Dude seriously, just stop lol... You are fairly entertaining though. I know plenty of trainers that dont have a clue what they are talking about, so saying that means nothing. Stop living in the past uncle Rico.

[wwalker2010]

WWalker, I do apologize for addressing this on your thread!

Man I didn't mean that against you. It was just a general statement not intended to single you out. Either way, I have a plan in place now. Thanks everyone for your suggestions. I'll rep you all.

[satoups]

No offense taken what so ever! Back on topic.....

[Sporto1633]

My first competition is next Saturday, so my peak week begins in 3 days. I want to have my nutrition completely in place ASAP. I have thoroughly read Layne's article so I intend to follow it to the T. I just am not sure what to do with my carbs because I have been on a keto for the past 2-3 weeks. This week my macros have been and will continue to be: 95 grams of fat, 54 grams of carbs with 12 grams of fiber, and 265 grams of protein. Total caloric intake is 2283. I do cardio every morning though so net caloric level, excluding weight training is 1933. Layne recommends front loading carbs at the beginning of the week and decreasing protein, and in my case fats as well. I just don't know how to approach my carb levels since they have been this low leading up to my peak. Any advice and suggestions would be greatly appreciated. Thanks.

In my opinion, if you have been on keto all this time, then you need to be on the conservative end with your carb load UNLESS you have been having periodic refeeds AND have been paying attention to how your body has been responding to them with respect to the amounts you are using.. This is probably the ONLY instance I would ever recommend a front loading of carbs because it will allow you to be very aggressive with your load with plenty of time to pull it back if you go too far. If you deplete your glycogen properly, you should be able to get anywhere between 12-16g of carbs per Kg of bodyweight in the 1st 24 hours and between 6-8g of carbs per Kg of bodyweight for the 2nd 24 hours.

And yes, when you do the math it will give you a much higher number than what you are expecting, and probably way higher than any refeed you've done up to this point.

Sporto

[wwalker2010]

In my opinion, if you have been on keto all this time, then you need to be on the conservative end with your carb load UNLESS you have been having periodic refeeds AND have been paying attention to how your body has been responding to them with respect to the amounts you are using.. This is probably the ONLY instance I would ever recommend a front loading of carbs because it will allow you to be very aggressive with your load with plenty of time to pull it back if you go too far. If you deplete your glycogen properly, you should be able to get anywhere between 12-16g of carbs per Kg of bodyweight in the 1st 24 hours and between 6-8g of carbs per Kg of bodyweight for the 2nd 24 hours.

And yes, when you do the math it will give you a much higher number than what you are expecting, and probably way higher than any refeed you've done up to this point.


Sporto

Man... That is a lot. I have had a refeed once per week. Usually take in about 350-400g on those days. Never really saw a significant difference in my fullness though. What I was planning to do, and please feel free to critique, was increase carbs to 80g on Saturday and Sunday. Decreasing fat down to 80g, and protein to 260g. Then on Monday my macros would be 250carb/215protein/80fat. Then decrease carbs by 25g and increase protein by 25g everyday. Obviously adjustments will be made depending on how well I fill out.

[Sporto1633]

Man... That is a lot. I have had a refeed once per week. Usually take in about 350-400g on those days. Never really saw a significant difference in my fullness though. What I was planning to do, and please feel free to critique, was increase carbs to 80g on Saturday and Sunday. Decreasing fat down to 80g, and protein to 260g. Then on Monday my macros would be 250carb/215protein/80fat. Then decrease carbs by 25g and increase protein by 25g everyday. Obviously adjustments will be made depending on how well I fill out.

If you have had refeeds around 350-400g and never really saw a significant difference in fullness, then why are you starting out at 250g 5 days away from the day you want to look the fullest?

Sporto