Well, after 12 weeks of dieting I am beginning peak week. What’s peak week? The 7 days before your physique competition or photo shoot where you attempt to dial it in and look your best the day of the show. I am not a physique competition coach nor is this my area of expertise but it’s also not as complex or extreme as some make it out to be. A more subtle common sense approach is often best.
First question to ask yourself is. . . are you lean enough? If not at this point nothing is going to transform you in a week; you will not gain any more muscle or lose much more fat. You’ve either done your work or you haven’t.
I think I am lean enough. I had to wear a belt with my “skinny” shorts this morning and the scale says 115#, a number I have not seen in years. There comes a point where if you continue losing body fat you will sacrifice too much muscle. In my best judgement I am there. I do not want to end up looking stringy and flat.
With that in mind the next biggest factors to consider will be training, water, sodium and carbohydrates. Let’s take a look at my tentative game plan and we’ll report after the show. . .
Like I said above there is no more muscle to be gained one week before the show. Time to taper it down. You don’t want your legs so full of blood and torn down that you have no definition so I will train them with less weight and less volume and last lower body workout will be Monday. Upper body I will tone down but not as much as the legs. Cardio? We’re done here, maybe some light walking 20-30 minutes but no more. We’re not going to lose much more fat this last week either. Last training day will be Wednesday.
Fortunately I learned early enough on what the negative effects of dehydration will do for your physique. I will continue to drink 1+ gallons per day, muscle is 75% water, you want to be hydrated. Plus the carbohydrates will need the water to find their way into the muscle cells. Depending on how I look/feel I may reduce slightly Friday midday.
No depleting this vital mineral either. I will continue to add sea salt to my food. Again depending on how I look/feel on Friday I may reduce slightly a half day prior.
For me this is the trickiest one of all; it calls for nothing drastic but depending upon the individual amounts will vary greatly. I am not going to stray far from what I did the last 12 weeks. It’s working pretty well. Despite the low carb diets I have tried in the past I find I tolerate them well, perform better and look better with more of them in my diet. My average consumption throughout has been around 180+ g per day. If I go too low on a rest day I tank on the next training day and have to incorporate a re feed day.
History has had me looking small and flat day of — usually from too much depletion. I inadvertently depleted while on vacation and that’s exactly how I looked upon return. Immediately after upping the carbs I ‘came back’. So, we’re going to keep them up there on Monday, Tuesday and add some extra on Wednesday after the last day of training. That gives me 2 days to adjust should I find I consumed too many or too little. Taken a long damn time of making the same mistakes but I learn eventually and am going with my gut on this one. No pun intended.
Am I going to weigh, measure and carry all my own food with me everyone I go. Damn right I am, I’ve worked too hard these past 12 weeks to blow it the last week. I’m headed out today to watch our amazing CF Jaguar athletes compete at WodJamz in St Pete beach and I’ve got my cooler ready. Fail to prepare and prepare to fail — if it means being weird for a week and letting my OCD ness reign supreme so be it. Competition is not ‘normal’ and neither am I right now. . .
. . .but today it is about our athletes. They are at their peak and I am so very proud of them GAME DAY is on!