Hi Layne,
I just finished watching your videos on peak week and wanted to say a massive thank you for answering some of the many questions I have leading into my first competition (13 days out).
With my initial research, I had begun doing a sodium deplete at the 4 week out mark and was going to begin a sodium load today, two weeks out, however, I am most certainly unsure on doing that now after watching your video. I was originally on 2000mg of sodium per day and have since dropped it to approximately 400mg per day for the past two weeks. Would you recommend increasing my intake back to 2000mg for the rest of my comp prep? I have noticed a problem area I have just above my knee and I'm not sure whether it is just a common female issue and a difficult spot for me to lose body fat from or whether it's due to a mixture of sodium/water intake causing water retention.
Every other aspect of my peak week prep you have made crystal clear for me though I am unsure on what direction to take on my sodium intake. I drink approx. 1 gallon of water (4 litres) each day.
Thanks so much for any help you can provide, it's very much appreciated
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09-12-2011, 04:22 AM #331"ASPIRE INSPIRE & ACHIEVE"
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09-12-2011, 09:11 PM #332
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09-12-2011, 09:13 PM #333
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09-12-2011, 09:21 PM #334
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09-16-2011, 03:08 AM #335
- Join Date: Sep 2009
- Location: Adelaide, South Australia, Australia
- Age: 35
- Posts: 4
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More specific overview
Hi Layne thank you for your response. Here is information more specific to my needs. Could you please give some feedback on the outlines below that I have set out for my contest peak week, contest day plan. Being my first competition I’m really anxious about not ruining my hard-work up to the comp.
I’m 178cm, 75kg, mix of Meso-Ectomorph, 2 weeks out from competition, my macro ratio going into the show (P/C/F) are 230/130/40 and reefed twice a week on legs at 210/250/30.
Below is an outline of my PEAK WEEK strategy.
DAY /CHO /PROTEIN / FAT/ Sodium
Saturday 130/ 230/ 40/ 3000mg
Sunday 130/ 230/ 40/ 3000mg
Monday 320/ 200/ 30/ 3000mg
Tuesday 260/ 200/ 30/ 3000mg
Wednesday 220/ 215/ 40/ 3000mg
Thurs 130-160/ 220/ 40/ 3000mg
Fri 130-160/ 225/ 40/ 3000mg
Sat 130-160/ 230/ 40/ 3000mg
Sunday Show 250-350/ small bites/ 50-70 3000mg
QUESTION: Can you please enlighten me in regards to how I should set up my CHO intake for say the 2-3 days (Friday-Saturday) prior to the show, or does this really depend on how I’m looking, i.e. if I feel flat maybe hit the higher range (160g) on Saturday, if I feel on the money or not quite tight enough hit the lower range (130g). I guess the last day or 2 comes down to assessing your own body, would the safest bet be to hit the lower range and add additional CHO early morning of show day?
Below is an outline of my SHOW DAY strategy.
TIME ..........MEAL .......................................P C F .................TOTALS (PCF)
4:30am 60g Chicken & 300g Sweet Potato ......(20 45 5) .....[20/45/5]
7:00am 60g Chicken & 300g Sweet Potato ......(20 45 5) .....[40/90/10]
9:40am Protein Bar, Banana/ Rice cakes ........(25 45 5) .......[65/135/15]
11:40pm turkey sub with cheese, mustard . ..(30 70 20) ....[95/205/35]
1:20pm 2 Rice Cakes, PB & Jam ..... .............( 5 30 10) .........[100/235/45]
1:30pm Pre-Workout, Alcohol & honey ..........( 0 20 10) .......[100/255/55]
1:40pm JUNIOR MENS ON STAGE
4:00pm Rice Cakes, PB & Jam ............................ 5/ 30/ 10 .......[105/285/65]
5:10pm Pre-Workout, Alcohol & honey ......................5/ 30/ 0 .......[110/ 315/65]
5:30pm MENS OVERALL
QUESTION: What is your view on the alcohol intake for its affect on vascularity?
QUESTION: Between the Junior Men and Overall Divisions, will one meal of Rice Cakes, PB & Jam suffice to keep tightness/fullness/peak or would you recommend another meal between the two?
I know your busy with the Olympia, just reply when possible, thank you so much again.
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09-23-2011, 08:43 AM #336
- Join Date: Dec 2009
- Location: Toronto, Ontario, Canada
- Age: 35
- Posts: 146
- Rep Power: 198
Hey Layne quick question.
I am 191lbs 6 weeks out proably like 7% bf and I am currently ingesting about 1500mg of sodium a day consistenly and have been doing so from the start (13 weeks out). I was wondering if you would recommend more? My sodium is coming from Franks red hot sauce and mustard.
Let me know
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09-23-2011, 08:46 AM #337
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09-23-2011, 08:48 AM #338
- Join Date: Oct 2001
- Location: Florida, United States
- Age: 42
- Posts: 30,600
- Rep Power: 72796
sorry I literally had zero time to answer this in vegas with my other responsibility. Overall carb intake will be very dependant on the individual, you know what you tolerate better than I do, I would always error on the side of caution.
As for the alcohol, i've never seen strong evidence it affects vascularity... red wine does but that's due to the anti-oxidants in it. Just take some grape seed extract instead.
As for what to have between prejudging & finals It just depends how long between both
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09-23-2011, 09:14 AM #339
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09-25-2011, 12:45 PM #340
Hi Layne,
I am 5 weeks out from my first contest and have reviewed your peak week series for a ton of great info, thank you btw!
I had a question regarding the nutrition aspect, with specific regards to show day. You mentioned eating small meals every 2 hours beginning with 8 hours before prejudging. However, if prejudging is at 10AM, am I supposed to be up at 2AM and eat every 2-3 hours throughout the night? I'm sorry if this is a silly question, I just really don't know.
I know your always busy, so please answer whenever is convenient for you.
Thank you.
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09-27-2011, 12:54 AM #341
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09-27-2011, 08:48 AM #342
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09-27-2011, 08:49 AM #343
- Join Date: Oct 2001
- Location: Florida, United States
- Age: 42
- Posts: 30,600
- Rep Power: 72796
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09-27-2011, 10:41 AM #344
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09-27-2011, 06:20 PM #345
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09-29-2011, 01:57 PM #346
- Join Date: Dec 2009
- Location: Toronto, Ontario, Canada
- Age: 35
- Posts: 146
- Rep Power: 198
Hey Layne,
Sorry to bug you again but this problem is making my life hell.
I purposely take 10-15minutes to eat a meal. Wait 3 hours in between each meal and drink close to 5L a day of water.
With all this my stomach has been ridicously bloated for 3 days now. It constantly feels like im going to explode and I have so much gas. I dont know what to do. I did some research and Im going to try Digestive Enzymes.
What do you think?
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09-29-2011, 02:10 PM #347
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09-29-2011, 04:55 PM #348
- Join Date: Dec 2009
- Location: Toronto, Ontario, Canada
- Age: 35
- Posts: 146
- Rep Power: 198
Well its newish.
It was happening a couple of weeks ago then it went away.
This week I cut out my steak and became a little more lenient with my sodium. I also stopped forcing a sixth meal 1 hour before bed and just decided to let my stomach rest and wake up empty for cardio. With that extra time to play with I have been making sure 3 hours minimum in between meals.
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09-29-2011, 05:47 PM #349
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09-30-2011, 02:41 AM #350
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09-30-2011, 08:23 AM #351
- Join Date: Dec 2009
- Location: Toronto, Ontario, Canada
- Age: 35
- Posts: 146
- Rep Power: 198
Have been doing a bunch of research since this is really messsing with me.
I have been eating raw rolled oats since contest pre started but under a cup. Last week I changed it to 1 cup to increase my carbs for the morning by 20g. I add a touch of water and cinnomon and eat. Through my research I discovered that raw oatmeal usually over a cup can acts like cement in the stomach causing severe constipation and bloat (which I have). Im going to switch to steel cut oats and see if that helps.
Secondly, I learned that sugar alcohols found in chewing gum also can cause bloat. I currently consume upwards of 8 pieces of gum a day. Im going to cut this down to 2 and see if that helps.
Finally, I may try a stool softener depending on how the above goes. I have read it is safer for long term use that laxative.
Layne what do you think buddy?
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09-30-2011, 08:45 AM #352
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10-03-2011, 10:36 PM #353
- Join Date: Sep 2009
- Location: Adelaide, South Australia, Australia
- Age: 35
- Posts: 4
- Rep Power: 0
Thank You For Eveything, Tan Question
Hi Layne I just want to thank you for all your great information and hard work for natural bodybuilding, I have followed all of your video series, purchased your DVD and followed the forums you are active on. I competed in my first competition two days ago and won my class and had the pleasure of stepping on stage for the Overall. See Photo if your interested.
Just a question on your Tan protocol, I think mine can use improving, do you still use an undercoat stain, or just Red Bronze? How many Coats? And do you use any cooking spray/oil on top, your pics from the 2010 OCB guest posing you look really statue like and shiny compared to my colour using Red Bronze. Sorry I know this is a nutrition Q&A so discount this question if you like.
Thank You Again, I hope to meet you someday.
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10-03-2011, 11:14 PM #354
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10-04-2011, 09:05 PM #355
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10-04-2011, 09:43 PM #356
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10-05-2011, 05:22 PM #357
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10-05-2011, 09:26 PM #358
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10-06-2011, 02:41 AM #359
- Join Date: Dec 2009
- Location: Toronto, Ontario, Canada
- Age: 35
- Posts: 146
- Rep Power: 198
I get where your coming from.
I currently have cut out all fat (salmon, steak) and im having just chicken tilapia sweet potatoes and brown rice with 4 weeks left. The reason for the natural peanut butter was just to keep my digestive system functioning. I just do not want the constipation to come back lol.
It seems pretty harmless and Im trying to use common sense but its tough this close.
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10-06-2011, 06:49 AM #360
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