What can I eat during peak week?

A potentially viable strategy of altering protein intake during peak week is to keep protein intake relatively high at ~ 2.5–3.5 g/kg/day during the initial ~ 3 days of glycogen depletion portion of a glycogen super compensation strategy, followed by a relatively lower protein intake of ~ 1.6 g/kg/day during a high …

Should you do cardio during peak week?

As far as cardio goes during peak week, taper down from whatever amount you’ve been doing. Doing a bunch of extra cardio is going to be counterproductive. By the day before the show, you shouldn’t be doing more than 15-20 minutes of cardio.

What do you eat on day of physique competition?

Bodybuilders looking to attain that “shredded” look right before a competition are known carb load with foods that are low fat, and high carb, like potatoes and sweet potatoes, as opposed to oatmeal and pasta, which retain more water and may decrease vascularity (bodybuilders avoid water right before a show to achieve …

How hard is peak week bodybuilding?

For first-time competitors and bodybuilding amateurs alike, contest peak week is a stressful, enigmatic process. Nothing is more demotivating than spending months training hard, doing hours of daily cardio, and following a strict diet plan only to see it all fall apart in the immediate hours before your contest.

What happens to your body during peak week?

Catabolism is very likely during peak week, because you are exhausting your body so much, with very little carbs. Fat is also raised to balance with the very low carbs, but high protein is a must during this time period. Remember, the less carbs you consume, the easier the carb depletion workouts will be.

How important is peak week?

Peak week is something spoken about extensively in the world of bodybuilding and physique sport. It essentially refers to the final week before the big day, and is commonly thought of as a time to ‘rescue’ a look and make significant improvements to a lagging physique.

What should you eat to get shredded?

Stick to grilled chicken, fish and turkey for protein, while staying away from lunch meats or processed foods that can be high in sodium. For carbohydrates, reach for vegetables and yams rather than bread, rice, cereals and pastas. “Cut carbs for the last two meals of the day,” Ryan says.

How many carbs should I eat on peak week?

The best way to approach carb loading is by adding some into each meal, and on the day of the show, 6 to 8 hours from prejudging, consume 30-80 grams of carbohydrates every 2 to 3 hours. Smaller competitors will want to stay on the lower end of this range, while larger athletes can lean more towards the top end.

How do men prepare for physique?

Monday — Chest

  1. Push-Up: 4 sets of 25 reps.
  2. Barbell Bench Press: 5 sets of 12 reps.
  3. Incline Chest Flye: 4 sets of 10 reps.
  4. Incline Dumbbell Press: 5 sets of 12 reps.
  5. Cable Crossover: 4 sets of 10 reps.
  6. Chest Dip: 4 sets to failure.
  7. 100 reps of any core exercise.
  8. 30 minutes of steady-state cardio.

What is 80 Day obsession peak week?

Final week of 80 Day Obsession means PEEK WEEK and DEPLETE DAYS, this is a big change in the program where Autumn gives you the option of reducing your carbs and increasing your protein to finish strong with an all-out “shed and shred.”

What’s the best diet for men’s physique competitions?

Sodium manipulation is also a staple of men’s physique diets. Rodrigue suggests lowering or completely cutting sodium from your diet three days out (on Wednesday for a Saturday show). “When you’re right up against the show date, you have two main protein options,” he says. “You want to eat either boiled chicken or baked fish.

What are some dietary tips for peak week?

Finally, I’ve included miscellaneous dietary tips for peak week: 1. Limit vegetable and fiber intake during the last 16-20 hours before the show to prevent excess gut fill and possible bloating from fermentation of the fiber. 2. Take a non-drowsy antihistamine the morning of the show.

What is peak week nutrition and how do you do it?

When it comes to peak week nutrition, it’s all about carbohydrates. They’re the star of the show to come, with protein and fats playing supporting roles. Here’s what to do: If your body is accustomed to 100 g of carbs per day, and then you load 800 g for three days, disaster awaits.

How do I get Ready for my First Men’s physique show?

“The first thing you want to do as a first-time men’s physique competitor is to know the exact date you’re going to do the show,” Rodrigue says. “For a first show, I’d highly recommend getting ready for 30 weeks prior to the show. That gives you enough time to grow muscle.”