Layne Norton's Peak Week Official Q&A Thread

[ZellyJ]

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

[str8flexed]

well I wouldn't make any drastic changes as of now but I'd probably go up to around 1000mg or so and keep it there til the show, you may look softer for a day or two til your body adjusts to it but you will harden up very quickly thereafter

best of luck

[str8flexed]

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

well you should just be able to repeat the peak week in week #2, but you'll probably want to drop your carbs pretty low the day after your first show to deplete back down and tighten back up after your first show.

Good luck

[ZellyJ]

Thanks Layne! Exactly what I wanted to hear. Much appreciated

[perjr002]

well you should just be able to repeat the peak week in week #2, but you'll probably want to drop your carbs pretty low the day after your first show to deplete back down and tighten back up after your first show.

Good luck

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.

[Spadaboom]

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

[str8flexed]

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

I like more for flavor, but if you are happy with that, i see no reason to increase it

[str8flexed]

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.

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

[Spadaboom]

I like more for flavor, but if you are happy with that, i see no reason to increase it

Thanks man.

I figured but you know how it is during prep time. Doubts here there and everywhere lol.

Thanks again

[jjouria]

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.

[Philipp84]

Hi Layne!

Why do you recommend the low carb protein bar or the protein bar with glycerol?

Thanks,
Philipp

[str8flexed]

glycerol can increase plasma volume, so it helps with vascularity, but some people are very GI sensitive to protein bars so that must be taken into account. I also now recommend 1.5g of Betaine about 2 hours before stage as it can also increase plasma volume

[str8flexed]

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.

well it starts at 10 am but you won't be onstage AT 10 am unless you are the very first class. but if you are in the open depending upon the size of show you might not be on til after noon. you need to contact the promotor and ask him how long he anticipates it will take until your class is up

[Philipp84]

Thanks a lot, Layne!

[jjouria]

Thank you, Sir!

[Spadaboom]

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?

[str8flexed]

well has it always been like this or is this something new? and if it's something new, what did you change that could possibly explain it?

[Spadaboom]

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.

[str8flexed]

Have you been tested for food allergies?

[Spadaboom]

No i havent but during the offseason (last9 months) I pretty much ate the same food (brown rice, tilapia, chicken and sweet potatoes). This bloat is very frustrating especially when judging my own level of condition.

Not only does it physically hurt but mentally too.

[Spadaboom]

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?

[str8flexed]

well almost anything can cause bloat if you are sensitive to it. oats definitely because of the fiber content and gas production associated with it. again, I'd look at what you changed around the time that this issue came up and adjust accordingly.

good luck

[perjr002]

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.

[str8flexed]

great work Jack! I just use red bronze but I put 2-3 coats on. One the night before, then one or 2 the day of.

[perjr002]

Thanks Layne, cool Thanks for the quick reply, sticking to your protocols again for the Australian Titles this weekend.

[str8flexed]

best of luck, believe i have 4 clients in that show LOL. I guess aussie's are all doing the same show lol

[Spadaboom]

Hey Layne,

What are your thoughts behind having some healthy fats (say 1 tablespoon) of natural peanut butter a day during contest prep around 4 weeks out?

Would you cut it or keep in until the show?

[str8flexed]

that's a pretty general question i'm not quite sure how to answer. if you fit it into your macro goals, why would it not be fine?

[Spadaboom]

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.

[str8flexed]

why in the world would you cut out all fat?