Peak Week strategis,...like a couple to chose from

stayfit2008 · 04-09-2009, 06:12 AM

I have a peak week formula I have used for my last two shows. My results in these shows were better than what I could have ever expected! I have been using a Peak Week strategy that seems to work rather well.
I guess what I am asking for are some other Peak Week strategies so I can take a look at different methods and maybe experiment with. Thanks

My Peak Week goes like this:

Monday - Tuesday - Circuit style training,..only for a pump. Diet stays the same

Wednesday - No training, Diet changes to Boiled Chicken (300g pro.), Asparagus (All I want), Oatmeal ( 190g carbs), 3 gallons water, no salt, no fat

Thursday - SAA, cut carbs by 1/2, 2 gallons water, no salt, no fat

Friday - SAA,1 gallon water, no salt, natty peanut butter with my last meal

Saturday - eat two meals before prejudging (Boiled Chicken, Asparagus, Oatmeal, Natty Peanut Butter) Only sip water.

imccarthy · 04-09-2009, 07:31 AM

I don't "Peak" as such. I keep sodium at 4000-5000mg per day and water at about 1.5 gallons daily right up to the show. I do increase carbs Friday and Saturday though (I go from 300 grams to 500 grams of carbs per day to fill out slightly).

stayfit2008 · 04-09-2009, 08:18 AM

Quote:

Originally Posted by imccarthy

I don't "Peak" as such. I keep sodium at 4000-5000mg per day and water at about 1.5 gallons daily right up to the show. I do increase carbs Friday and Saturday though (I go from 300 grams to 500 grams of carbs per day to fill out slightly).

I'll probably keep my sodium low and just rely on natural soium in the rice and sweet potatos. I must admit this is an interestime experimenting with my diet while going for a Masters Pro card,..hehe.

AustrianOakJr · 04-09-2009, 10:23 AM

So you dont deplete and load? Looks like you cut your carbs fairly low (95g a day) for thursday and friday......but you dont carb up on friday night and sat morning?

If youre looking for an experiment, try cutting your carbs out earlier, deplete longer and load starting friday afternoon thru sat morning. I would think you would come in fuller. I feel ive got a an OK handle on the deplete and load for myself b/c I experimented quite a bit......I cut carbs to only fibrous veggies for mon-thursday and then load with about 500g of carbs from oats, sweet potato and natty PB (and honey before stage), between friday morning and sat morning. I fill up like a balloon.

I wouldnt take in 500g of carbs for a first time experiment, but 300 would be plenty safe (I would think).

Vaporize · 04-09-2009, 10:29 AM

I'm thinking of depleting slightly from sunday -wednesday then thursday start carbing up. something like 350g carb thur, 400g fri, 500g saturday. thoughts? I'll be around 195lbs

stayfit2008 · 04-09-2009, 10:31 AM

Exactly,..I actually posted my new approach next week. Everything will stay the same except I will start loading on carbs Friday afternoon. I'll be eating swet potato/rice about 30-40g per serving along w/natty Peanut Butter, Then Sat I'll eat a couple meals along with maybe some raisins. I am hoping this will fill me out a bit better and feel less flat. So Full and Veiny is my goal next Saturday!

stayfit2008 · 04-09-2009, 10:32 AM

Quote:

Originally Posted by Vaporize

I'm thinking of depleting slightly from sunday -wednesday then thursday start carbing up. something like 350g carb thur, 400g fri, 500g saturday. thoughts? I'll be around 195lbs

I would only suggest waiting to carb up Friday Afternoon or eve. in your case.

Vaporize · 04-09-2009, 10:32 AM

Quote:

Originally Posted by stayfit2008

Exactly,..I actually posted my new approach next week. Everything will stay the same except I will start loading on carbs Friday afternoon. I'll be eating swet potato/rice about 30-40g per serving along w/natty Peanut Butter, Then Sat I'll eat a couple meals along with maybe some raisins. I am hoping this will fill me out a bit better and feel less flat. So Full and Veiny is my goal next Saturday!

Do you cut protein down much lower and increase both fat and carb while loading? I'd imagine you don't want to exceed your calorie limit too much while loading. Do you think starting carb up on thursday would be too soon? I think I need more time to fill out personally.

stayfit2008 · 04-09-2009, 10:44 AM

Quote:

Originally Posted by Vaporize

Do you cut protein down much lower and increase both fat and carb while loading? I'd imagine you don't want to exceed your calorie limit too much while loading. Do you think starting carb up on thursday would be too soon? I think I need more time to fill out personally.

Good Question,..I think I will limit some protien,..maybe 50g Friday while I start my carb load,..Anyone else chime in on this???

Well,..you know your body better than anyone else,..But doing 2 shows so far and reviewing countless other shows,..The judges really lean toward conditioning over size,..tho both would be nice. I would hate to see you spill over comp day.

Vaporize · 04-09-2009, 10:57 AM

Quote:

Originally Posted by stayfit2008

Good Question,..I think I will limit some protien,..maybe 50g Friday while I start my carb load,..Anyone else chime in on this???

Well,..you know your body better than anyone else,..But doing 2 shows so far and reviewing countless other shows,..The judges really lean toward conditioning over size,..tho both would be nice. I would hate to see you spill over comp day.

True, but I react well to carbs I think. They really dry me out and I get super full and striated when I carb up so I think I want an extra day to really fill out. I'll probably start low, like 300 and increase 100 everyday.

On the note of carbing up, how are PB & J sandwiches? lol sounds werid but has high carb (either wheat or white depending on how fast you need to fill up) and good fat.

stayfit2008 · 04-09-2009, 11:28 AM

Quote:

Originally Posted by Vaporize

True, but I react well to carbs I think. They really dry me out and I get super full and striated when I carb up so I think I want an extra day to really fill out. I'll probably start low, like 300 and increase 100 everyday.

On the note of carbing up, how are PB & J sandwiches? lol sounds werid but has high carb (either wheat or white depending on how fast you need to fill up) and good fat.

I am going to hold off on my faster burning carbs til Saturday Morning,..Not sure where I'm gonna take this tho,..during eve. show they had a huge cake backstage,..I pigged out on a few slices,..fely super energized and full!! I may have a snack cake or two on hand depending how things look before pre judging!

FATHER FLEX · 04-09-2009, 12:21 PM

Posted some links here. As far as exact numbers during a peak week, that has so much to do with what you have been doing previous weeks prior, as well as individual metabolic tendencies etc.

Dr. Joe gives you a good idea, and trust me brother know his shhh. No magic guru here, just sound science, and time again proven results. Certainly at least worth a read.

http://forum.bodybuilding.com/showpo...51&postcount=2