PEAK WEEK on KETO? [35K+ for help]

[UkChris93]

So exactly 4 weeks from my first competition, it's gonna be a physique competition, on a Sunday.

Anyway, my prep has basically been keto with a huge carb up every Sunday [800-1000g]

I'm not sure how to approach peak week though in terms of carbs...Obviously can't carb up on the Sunday [show day].

Was thinking to have a smaller carb up on Sunday before (~300-400g) [monday-wed keto] and one of my huge carb ups on the Thursday (or Wednesday?) [~800g], then get back into my keto diet for Friday and Saturday, and have slight carbs on show day?

Any help with this is appreciated, thanks a lot!

[UkChris93]

So what I'm thinking right now is the Sunday prior to the competition have about 400g carbs,

Then on that Thursday have about 600g carbs, and have Friday and Saturday to get rid of the bloat etc.

After my carb ups on Sunday I think I usually look my best on Wednesday [so after 3 days]. Though I'm gonna use this week to judge properly.

[UkChris93]

So what I'm thinking right now is the Sunday prior to the competition have about 400g carbs,

Then on that Thursday have about 600g carbs, and have Friday and Saturday to get rid of the bloat etc.

After my carb ups on Sunday I think I usually look my best on Wednesday [so after 3 days]. Though I'm gonna use this week to judge properly.

Actually was thinking to not carb up the sunday prior but to just have more calories for sanity purposes [still low carb], but to do a one day carb up on Thursday, then no carbs Fri and Sat?

Help with this is greatly appreciated haha

[UkChris93]

One more piece of information.

So say I look my best on a Wednesday, after a 1000g carb up on a Sunday.

However, on the Monday and Tuesday I usually do HIIT, cardio and weight training which is depleting my glycogen.

Though the couple days before a competition I won't be doing this, so maybe push the carb up another day behind? So instead of Thursday have it on a Wednesday giving me 3 full days to get rid of any spill [without the HIIT etc] and if I feel like I'm not looking as filled, add in some extra carbs slightly?

Thanks guys!

[NaturalPursuit]

If your utilizing keto I'd suggest a modified rapid backload utilizing fats mainly. I peaked my client below using a similar method. Its obviously highly individual but very tremendous when done right!

[UkChris93]

Little update, my current plan is this. Tell me what you think.

I'll have my carb up on the Wednesday of about 1000g carbs, just to get full and have some spill. This will give me the next 3 days to adjust appropriately.

Thursday Ill have a monster shoulder workout.
Fri I'll do a little circuit training with chest/back/biceps/triceps.
Saturday I won't train, though if I still feel like I'm carrying some more water than needed I'll do some cardio, if I feel like I could be fuller I'll eat some carbs and judge by the mirror.

How does this sound?

Thanks

[NaturalPursuit]

Little update, my current plan is this. Tell me what you think.

I'll have my carb up on the Wednesday of about 1000g carbs, just to get full and have some spill. This will give me the next 3 days to adjust appropriately.

Thursday Ill have a monster shoulder workout.
Fri I'll do a little circuit training with chest/back/biceps/triceps.
Saturday I won't train, though if I still feel like I'm carrying some more water than needed I'll do some cardio, if I feel like I could be fuller I'll eat some carbs and judge by the mirror.

How does this sound?

Thanks

If you've been doing keto then you'd be better off rapid backloading with carbs instead of a mid load...if you load that heavy on wednesday you'll super compensate thursday and possibly friday and then spill and/or lose the super-compensation effect on friday night/saturday morning

The final week you shouldn't have any monster workouts in general...no need.

[iliketojuggle]

If your utilizing keto I'd suggest a modified rapid backload utilizing fats mainly. I peaked my client below using a similar method. Its obviously highly individual but very tremendous when done right!

lol he looks the same just slightly better lighting in the second picture

[UkChris93]

Hmm, so I've pretty much decided to go about carbing up the same way I've done my prep. Kind of similar to how Layne suggests.

Gonna carb load by 1000g on Monday [shows on Sunday]

Tues, Wednesday, Thursday I'll go back to my diet but obviously less cardio and not as intense workouts, but same routine.

Friday I'll have a circuit workout, and see how I look in the mirror. If I'm still spilling, then add a lil more cardio, if I'm flattening out, add in some carbs to my meal.

Saturday I won't workout and go by eye, probably have maybe 200g of carbs in the day by like 5pm, then limit my water intake from that point on.

Sodium will decrease by around 1500mg from Tuesday to compensate for the reduced cardio I'm used to throughout the prep.

Pre contest on Sunday Ill be snacking on rice cakes with peanut butter and salt; with little to no water just sips for hydration purposes.

Tan up, oil up, citruline malate and a lil c4 before pre-stage pump, then we'll see how it all goes.

First competition, so it's all a learning experience!

*BTW this is based on me looking my best around Thursday night after a 1000g carb up on Sunday, however on peak week I won't be training as hard obviously so my glycogen stores won't be depleting at that rate, therefore I think Monday is a safe bet still allowing me time to get rid of the spill and add in some extra carbs closer to show time!

Thanks all!

Update pic, close to 3 weeks out [6 days carb depleted in pic]

[JohnSmeton]

since you re already doing a refeed every sunday, you are seeing how your body responds. what day do you look your best after the refeed?

maybe time it on say a tuesday and if a lil flat add in more carbs and if a little full take away, depending on how you wanna look. I would rather be a little flat than full, splitting hairs, and have gone the more flat look verses too full

[UkChris93]

since you re already doing a refeed every sunday, you are seeing how your body responds. what day do you look your best after the refeed?

maybe time it on say a tuesday and if a lil flat add in more carbs and if a little full take away, depending on how you wanna look. I would rather be a little flat than full, splitting hairs, and have gone the more flat look verses too full

Yeah 100% how I'm going about peak week man! Thanks!!