Layne Norton's Peak Week Official Q&A Thread

[garysullivan83]

Definitely test your protocol out before you do it. Front loading is a good conservative approach to play it safe since you spilled 3 times. I would try that. The only thing is you won't get super compensation but I would rather be safe than sorry. I front loaded for 1 contest last year. It worked well. I could have come in better conditioned.

Well if everything goes to plan I should be at stage weight 2 weeks out and I do plan to test it out.
My question is for loading, I seem to fill out better after a pizza vs sweet potato load.
This also happened after my last show, I went out and had a pizza and the follow day the fullness was far superior to 3 days of 500g of sweet potato.
Another thing, this may sound weird but one thing I noticed both times was my calves filled out the day after pizza. This hasn't happened during any other "clean" carb load.

[str8flexed]

Well if everything goes to plan I should be at stage weight 2 weeks out and I do plan to test it out.
My question is for loading, I seem to fill out better after a pizza vs sweet potato load.
This also happened after my last show, I went out and had a pizza and the follow day the fullness was far superior to 3 days of 500g of sweet potato.
Another thing, this may sound weird but one thing I noticed both times was my calves filled out the day after pizza. This hasn't happened during any other "clean" carb load.

most likely because of the sodium & fat in the pizza

[garysullivan83]

most likely because of the sodium & fat in the pizza

Cheers Layne 👍

[soccerdad5]

Sodium and fat is what brings it

most likely because of the sodium & fat in the pizza

Layne needs to stop copying my answers

Mad respect Layne! Met you in Houston at the NPC Texas State Championships in Houston in 2013. I wish I would have talked to you more.

[garysullivan83]

Layne needs to stop copying my answers

Mad respect Layne! Met you in Houston at the NPC Texas State Championships in Houston in 2013. I wish I would have talked to you more.

Haha! Thanks for your help also. Hopefully the pizza load brings good results in the test.

[JONESY11882005]

Hi Layne,

Im just wanting a bit of advice. Im competing in my 1st comp on july 19th. Im currently practicing my comp prep and have chosen may 16th as my "pretend show date" (as its body power expo date). Basically im pretty much stage ready now according to a few people. Im just wondering what your advice would be for the next 2 weeks before "peak week" where i will carb deplete, then load and dry myself out etc. I was just wondering your thoughts on whether i should include some carbs post workout and around mid day (replacing calories from fats to stay within my macros) to give me some energy, as i have been carb cycling so been very depleted and then having a re feed day when really needed! any advice you could give me would be brilliants.

Cheers

Jonesy

[str8flexed]

Hi Layne,

Im just wanting a bit of advice. Im competing in my 1st comp on july 19th. Im currently practicing my comp prep and have chosen may 16th as my "pretend show date" (as its body power expo date). Basically im pretty much stage ready now according to a few people. Im just wondering what your advice would be for the next 2 weeks before "peak week" where i will carb deplete, then load and dry myself out etc. I was just wondering your thoughts on whether i should include some carbs post workout and around mid day (replacing calories from fats to stay within my macros) to give me some energy, as i have been carb cycling so been very depleted and then having a re feed day when really needed! any advice you could give me would be brilliants.

Cheers

Jonesy

what are your specific questions, i'm sorry I wasn't real clear reading your post. Also much of what you brought up was answered by the video. Thanks

[JONESY11882005]

what are your specific questions, i'm sorry I wasn't real clear reading your post. Also much of what you brought up was answered by the video. Thanks

sorry lol, should have been specific I've read a lot of your stuff on whether to sodium manipulate or not and do you think it's too risky? Also do you have any recommendations for food/snack to be eaten right before going on stage?

[HeavenBeyond]

Hope somebody can give me a relatively quick answer.

I'm competing on May 9, 2015 in MPD. Currently eating 1300 calories. Coach wants to increase water during peak weak to 13L. Yes, you read that correctly. Should I be walking away from this guy?

Help!!

[JONESY11882005]

Hope somebody can give me a relatively quick answer.

I'm competing on May 9, 2015 in MPD. Currently eating 1300 calories. Coach wants to increase water during peak weak to 13L. Yes, you read that correctly. Should I be walking away from this guy?

Help!!

imo nothing wrong with 13l in peak week il be having 12-14 to get my body in to flushing mode, however, how you're on 1300 cals i don't know, I would advise increasing your energy intake and introducing cardio to create a defecit instead of having calorie levels that low!!

[HeavenBeyond]

imo nothing wrong with 13l in peak week il be having 12-14 to get my body in to flushing mode, however, how you're on 1300 cals i don't know, I would advise increasing your energy intake and introducing cardio to create a defecit instead of having calorie levels that low!!

Just funny how Layne says it's unnecessary, especially considering I've been drinking only 8L for prep.

[JONESY11882005]

Just funny how Layne says it's unnecessary, especially considering I've been drinking only 8L for prep.

personally I've read 2-3 gallons a day for peak week but obviously down to personal preference as long as the right results are achieved, what are u eating to get your 1300 cals if u don't mind me asking and what do you weigh?

[HeavenBeyond]

personally I've read 2-3 gallons a day for peak week but obviously down to personal preference as long as the right results are achieved, what are u eating to get your 1300 cals if u don't mind me asking and what do you weigh?

My current weight is 149.6. I actually made an error with my previous calculation, I'm only eating 1220 calories.

Meal 1:
2 x Egg (P: 12 C: 2 F: 10)
6 x Egg White (P: 21 C: 0 F: 0)
Brown Rice Farina (P: 3 C: 32 F: 1)
1 tbsp. PB (P: 4 C: 3.50 F: 7.50)

Meal 2
Basmati Rice (P: 3 C: 35 F: 0)

Meal 3
Tilapia Loins (P: 20 C: 0 F: 0.32)
Olive Oil (P: 0 C: 0 F: 4.62)
Asparagus (P: 6 C: 10 F: 0.32)

Meal 4
Basmati Rice (P: 3 C: 35 F: 0)
Olive Oil (P: 0 C: 0 F: 4.62)

Meal 5
Tilapia Loins (P: 25.56 C: 0 F: 2.84)
Asparagus (P: 6 C: 10 F: 0.32)

Total

Calories: 1218.2
Protein: 103.9g
Carbs: 127.5g
Fats: 33.5g

So, 8.5L max on Peak Weak now, but Thursday at noon my water intake is completely cutoff until Saturday night (show day).

Is this normal / healthy?

[JONESY11882005]

My current weight is 149.6. I actually made an error with my previous calculation, I'm only eating 1220 calories.

Meal 1:
2 x Egg (P: 12 C: 2 F: 10)
6 x Egg White (P: 21 C: 0 F: 0)
Brown Rice Farina (P: 3 C: 32 F: 1)
1 tbsp. PB (P: 4 C: 3.50 F: 7.50)

Meal 2
Basmati Rice (P: 3 C: 35 F: 0)

Meal 3
Tilapia Loins (P: 20 C: 0 F: 0.32)
Olive Oil (P: 0 C: 0 F: 4.62)
Asparagus (P: 6 C: 10 F: 0.32)

Meal 4
Basmati Rice (P: 3 C: 35 F: 0)
Olive Oil (P: 0 C: 0 F: 4.62)

Meal 5
Tilapia Loins (P: 25.56 C: 0 F: 2.84)
Asparagus (P: 6 C: 10 F: 0.32)

Total

Calories: 1218.2
Protein: 103.9g
Carbs: 127.5g
Fats: 33.5g

So, 8.5L max on Peak Weak now, but Thursday at noon my water intake is completely cutoff until Saturday night (show day).

Is this normal / healthy?

how are your energy levels on those calorie numbers, how do you feel? Just personal preference but I would rather consume slightly higher calories numbers and introduce small amounts of cardio to create the needed defecit again! But that's just me! Nothing wrong with the 8.5l as you want to get your body in to flushing mode! However imo that's too far from your show to stop water, as your body will adapt to maintain homestasis and rebalance your intracellular and extra cellular water levels (basically what will make the difference between looking smooth or dry and hard), I would recommend stopping water 16-20 hours before the show, so late Friday night and then sips of water on show day only to quench thirst!

[HeavenBeyond]

how are your energy levels on those calorie numbers, how do you feel? Just personal preference but I would rather consume slightly higher calories numbers and introduce small amounts of cardio to create the needed defecit again! But that's just me! Nothing wrong with the 8.5l as you want to get your body in to flushing mode! However imo that's too far from your show to stop water, as your body will adapt to maintain homestasis and rebalance your intracellular and extra cellular water levels (basically what will make the difference between looking smooth or dry and hard), I would recommend stopping water 16-20 hours before the show, so late Friday night and then sips of water on show day only to quench thirst!

Energy levels are low, I felt dizzy the past couple days after my workouts. Yes, 8.5L seems normal as its not much more than what I'm currently consuming.

[JONESY11882005]

Energy levels are low, I felt dizzy the past couple days after my workouts. Yes, 8.5L seems normal as its not much more than what I'm currently consuming.

My advice would be increase your calorie intake, and introduce some cardio to keep your defecit, obviously takes more time but I feel I have far more energy that way, well tbh mate I would increase your water intake for peak week as it's likely your body has adapted to your 8 litres

[str8flexed]

why exactly are you recommending to stop water 16-20 hours out?

[str8flexed]

sorry lol, should have been specific I've read a lot of your stuff on whether to sodium manipulate or not and do you think it's too risky? Also do you have any recommendations for food/snack to be eaten right before going on stage?

did you watch the video? I covered it pretty extensively

[HeavenBeyond]

did you watch the video? I covered it pretty extensively

Hey Layne,

I just wanted to say thank-you for posting the videos you post. If it wasn't for your online material, I probably would have listened to my coach. Keep doing what you do, it's appreciated by the masses

[str8flexed]

you are very welcome

[JONESY11882005]

you are very welcome

Sorry layne, slightly stupid question, on show day you say you drink 12oz water between meals 1 and 4, do you mean 12oz between each of those meals so 12oz x 4 or 12oz in total between 1 and 4?

[GunShowRick]

sweet, following.

[jacketfan]

i am front loading my carbs. but whats the general consensus on what to eat day the night before? is steak/bison really benefeical? would be a nice change of pace from chicken and tilipia lol

[jeffjevnikar]

Just curious, is layne still answering questions in this thread? I have many!

[KLipking]

Can't wait to watch this soon! Layne Norton you're my hero!

[IN0Mohammad]

Great postings Layne Norton, look forward to more of your posts!

[femman05]

Hello Layne!
I just wanted to thank you for writing this and summing up an awesome peak week. I'm from Sweden and competed in the Swedish class equivalent to IFBB's Figure yesterday, following your prep for the final week... Although I ended up eating a bit too much fiber the day before so I ended up 7th, a little too bloated I'm afraid.
But still I loved the prep! I've never been so full of energy or happy or content as I was the final week compared to when I was back-loading. I've always been having a problem with not drinking when loading carbs, since I tend to get so hungry on just carbs, so this method worked wonders for me. And that I could actually spend the last days with my mood at the top was great for me and for my closest friends...
What I also love about your way of contest-prep it is the concept: "Why change somethings that's been working for you the past 16-20 weeks?"
You're doing is exactly what I think the whole fitness-industry needs: science and evidence-based facts. Keep doing the podcasts and video-logs, absolutely love it!

Anyhow, a big thank you for the peak week and I hope that you'll be coming to Sweden someday!
Cheers!

[fitmaloriek]

Very nice series! Super educational and answers a lot of questions

[xunseenx]

layne (or someone else knowledgeable), could you explain your theory behind the contest day (saturday) meals? are they based off your macro numbers? ive calculated the rest of the 8 days based on percentages, but having a hard time understanding where these numbers are coming from. ie. 9 inch sub with 20g f, 85g carb, 30g protein. are these numbers specific to you and we should be looking for a corresponding ratio within a meal similar to this? thanks.

[thamtutuhl]

I do not recommend diuretics. Not sure how many times I can emphasize this?