Layne Norton's Peak Week Official Q&A Thread

[str8flexed]

you'll probably be able to handle a semi normal carb load but I would not go nearly as high or nearly as low during peak week.

[areya2005]

you'll probably be able to handle a semi normal carb load but I would not go nearly as high or nearly as low during peak week.

Sorry, I'm a little confused. Nearly has high for the refeed the weekend before? My plan was to do the refeed as usual the week before, maybe even a day in advance to give any water extra time to expel, if any. Then on Friday (I can weigh in at 1pm) start taking in about 30g per meal and evaluate condition after each meal. I definitely wont be eating 650g knowing I spill over.

Sorry for making this a little more complex than necessary. First peak week...nerves are running wild!

[sskfanshion]

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[str8flexed]

Sorry, I'm a little confused. Nearly has high for the refeed the weekend before? My plan was to do the refeed as usual the week before, maybe even a day in advance to give any water extra time to expel, if any. Then on Friday (I can weigh in at 1pm) start taking in about 30g per meal and evaluate condition after each meal. I definitely wont be eating 650g knowing I spill over.

Sorry for making this a little more complex than necessary. First peak week...nerves are running wild!

that's not how i'd do it. like I just said. not sure how to be more clear

[areya2005]

that's not how i'd do it. like I just said. not sure how to be more clear

What would be the best way to do it in your opinion? Skip the refeed and follow the peak week as outlined in your sticky?

[str8flexed]

well it's really hard for me to say because I don't know your metabolism specifically and because your diet goes from one really wild swing to another so it's difficult for me to asses how i'd do it without seeing how you responded each week to this. Sorry i'm not trying to give a cop out answer but I can only do so much. I'm not a magician, i'm a scientist... I need 'data' to really come to a determination

[Handwired]

Mr. Norton,

I am 53 years old and entering my 2nd competition. I am exactly one week out from weigh in. My goal is to compete in the lightweight division.(144 to 154 lbs.). I have been dieting for 16 weeks starting at about 165 lbs. Early in the morning, my current weight is 154, but by evening I am 157. Weigh in is 5:30 pm to 8:30 pm. Friday night. Show day is Saturday. I am ectomorph by nature and have dieted with no cardio. (cardio makes my legs disapear) My diet is 6 meals a day consisting of 36 g Protein, 14 g carbs, and 14 g fat per meal exept no carbs on meals 5 and 6. protein source is eggs, chicken and talapia. Off season I thrive on red meat, but have cut it out for the last 2 months. Off season, my maintenance diet is 36g protein, 28 g carbs, 14g fat. Red meat is eaten 3 times per day offseason. Here is my thoughts on final week. Begin red meat on meals 2, 3, and 4. Carbs and fat are the same. On Friday before weigh in, eat absolutely no carbs to make weight at approx. 6 pm. Then carb up thereafter until the show. What do you think?

[wakingmalice]

Layne, I'm beginning to look at things to research during my masters in biochemistry. If there is a trending topic that you're seeing at the top right now that's going to get big I would appreciate a tip. My plan is to finish my biochemistry masters and then head to med school. Thanks

[JackDaniels18]

Layne, is there any sort of benchmark for sodium levels in peak week? Any formulas to figure out what sort of measurement you need?

[str8flexed]

Mr. Norton,

I am 53 years old and entering my 2nd competition. I am exactly one week out from weigh in. My goal is to compete in the lightweight division.(144 to 154 lbs.). I have been dieting for 16 weeks starting at about 165 lbs. Early in the morning, my current weight is 154, but by evening I am 157. Weigh in is 5:30 pm to 8:30 pm. Friday night. Show day is Saturday. I am ectomorph by nature and have dieted with no cardio. (cardio makes my legs disapear) My diet is 6 meals a day consisting of 36 g Protein, 14 g carbs, and 14 g fat per meal exept no carbs on meals 5 and 6. protein source is eggs, chicken and talapia. Off season I thrive on red meat, but have cut it out for the last 2 months. Off season, my maintenance diet is 36g protein, 28 g carbs, 14g fat. Red meat is eaten 3 times per day offseason. Here is my thoughts on final week. Begin red meat on meals 2, 3, and 4. Carbs and fat are the same. On Friday before weigh in, eat absolutely no carbs to make weight at approx. 6 pm. Then carb up thereafter until the show. What do you think?

\
so sorry for the late reply, I think your approach sounds reasonable. what are you weighing now?

[str8flexed]

Layne, I'm beginning to look at things to research during my masters in biochemistry. If there is a trending topic that you're seeing at the top right now that's going to get big I would appreciate a tip. My plan is to finish my biochemistry masters and then head to med school. Thanks

well biochem is a broad topic... i mean things like cancer & diabetes research as well as heart disease & obesity are always hot

[str8flexed]

Layne, is there any sort of benchmark for sodium levels in peak week? Any formulas to figure out what sort of measurement you need?

not really it depends on what your body is accustomed to

[Handwired]

\
so sorry for the late reply, I think your approach sounds reasonable. what are you weighing now?

This morning,(Friday, the day of weigh in) I was at 152. I hadn't heard from you, so I have played it safe and did not introduce red meat this week. Today I am cutting my carbs from 14 per meal to 7 per meal. Meal 5 is at 6:00 pm. I have tanning scheduled for 5:00 pm. and weigh in is 5:30 - 8:30 pm. I am skipping meal 5 until after my weigh in. I should make weight. (154 1/4) I plan on carbing up with the exact same carbs as usual but increasing from 14 to either 21 or 28. 28 may be better. What do you think, Mr. Norton?

[str8flexed]

again, very hard for me to give you specifics since I don't really know you or your metabolism. You will make weight easily after you do i would just carb up moderately aggressive, but how much that is depends on your individual carb tolerance and how much you've been consuming during prep and how much you weigh. I wish I could give you specific #s, but I'd be shooting in the dark

[Handwired]

again, very hard for me to give you specifics since I don't really know you or your metabolism. You will make weight easily after you do i would just carb up moderately aggressive, but how much that is depends on your individual carb tolerance and how much you've been consuming during prep and how much you weigh. I wish I could give you specific #s, but I'd be shooting in the dark

Gotcha. For the first 12 weeks of my diet, my carbs were at 14 g per meal. Every 4 days I spiked carbs to 42 g per meal. These last 4 weeks have been consistent with 14 g per meal up until this morning. A moderately aggressive carbup probably means 28 g per meal for game day (tomorrow). ( My offseason maintenance carbs) I am excited!!!

[NegatronPrime]

I really think they need to update the photo in the first post...that is from what? 2004...switch it to one from this year.

Boner time! nohomo.

Fuark Layne, glad to see you're doing well for yourself.

Hope you can forget cowardly haters from recent days. Cause let's face it, they just can't deal with it

[str8flexed]

Gotcha. For the first 12 weeks of my diet, my carbs were at 14 g per meal. Every 4 days I spiked carbs to 42 g per meal. These last 4 weeks have been consistent with 14 g per meal up until this morning. A moderately aggressive carbup probably means 28 g per meal for game day (tomorrow). ( My offseason maintenance carbs) I am excited!!!

sounds reasonable to me. best of luck!

[str8flexed]

Boner time! nohomo.

Fuark Layne, glad to see you're doing well for yourself.

Hope you can forget cowardly haters from recent days. Cause let's face it, they just can't deal with it

thanks man, just don't like it when people pull my family into the BS. You don't like me, fine. Don't bring my fam into it. My fault for paying any attention to it.

I think it's worth one of these

[NegatronPrime]

oh lawld that's gold

I don't usually browse through the boards much im usually hiding over in Nutrition, just noticed this thread and thought id put my support in.

But as you've seen, I'm fairly active on Twitter to give my $.02 on anything

so for now, au revoir.

Best of luck for everything you're involved in bro

P.S. your wife's a boss.

[str8flexed]

thanks for stopping in!

[JoseCM]

Hey layne, just for curiosity's sake, how would using R-ALA impact the carb-loading methods? Front loading or whatever is used.

I'm curious, mainly because I'm wondering whether it could be used for those that struggle to fill out. Or is it like carb intake, where the factor of how much was used over a period of time affects the end result?

Would you have to be already accustomed to taking it prior to making any manipulations with it? (within a carb load of course)

[str8flexed]

not sure it would help you fill out better, probably would moreso help those who have difficulty filling out enough without spilling over however

[Rexrunt]

Just wanted to say thanks to Payne.competed last year using only his theories and it worked great.it's impossible finding advice for naturals and his articles were a lifesaver.

[Rexrunt]

Just wanted to say thanks to Payne.competed last year using only his theories and it worked great.it's impossible finding advice for naturals and his articles were a lifesaver.

Sorry layne. Haha

[Handwired]

sounds reasonable to me. best of luck!

Mr. Norton,


I brought home the 2nd place trophy! My first meal of the day was 42 g carbs, followed by meal (2) 28 g (3)28 g (4) 28 g. My stomach started feeling bloated at this point (oatmeal) so I backed off to 14 g for meals 5 and 6. Ate a strawberry sugar coated pop tart while pumping up for the night show and drank enough water to never get thirsty. I looked great, and lost the number 1 spot to a man 20 years younger than me! Thank you for your interest and professional opinion. It gave me confidence that I did my best.

[str8flexed]

glad it worked well and you made the right move backing off when you started feeling too full

[str8flexed]

Sorry layne. Haha

that's ok, i can be quite the 'payne' according to my wife

[NegatronPrime]

that's ok, i can be quite the 'payne' according to my wife

[str8flexed]

hahahahaha

[perjr002]

Hi Layne, just wondering if you can give some general guidelines of how you would set up the nutritional plan following contest 1, if a competitior has a contest 7 days following.
- I.e. competing on a Sunday afternoon and then on the following Sunday, currently following Power/Hypertrophy split Monday- Upper, Tues-Lower etc. so
- Assuming carb load on Sunday for contest 1, how wouldyou plan the following days leading up to contest number 7 (7 days following)

If you would prefer more succinct infor on macro's etc I can post if required, but just some general guideline would be great. Thany you for all your help I'm so excited for my first contest as a Junior and your information has guided my whole experience.

Thank You, Jack