Peak Week officially start now!

[Mufasa123]

I can't offer advice here (willing but many others infinitely better qualified). Just want to say this looks like a very thoughtful and well executed plan - well done. Your pics are the proof of that. Keep it up on the final leg and keep us posted. Good luck!

 

[rub3niko]

So here we are at the final stage last 7 days and Peak Week.

Weight: 80.2kg

Been the toughest prep ever and i have really been suffering without cheatmeals and high days he have been pushing me day after day. but what i like about him he don't do zero carb days and depletion at the end i think we already depleted enough during prep so no need to dig a bigger whole that will be hard to get out of. last week sleep been a big problem barely getting 2 hour a night and hunger in the night is so bad that i almost fell of the wagon couple times but i stayed strong and held out. last couple days i could barely sleep.

I think we have done the job to get shredded before we start the peaking process like most say if you not shredded before starting peak week it wont do anything so i hope we done the job to peel of the fat. my lower back not sure if it still fat or just water but according to my coach we are ready and its just water.

I will update with photos daily, any changes to macros, supplements and peds. It will be good for other people who wants to compete or already compete to see my journey to stage.

I appreciate all kind of feedback and tips.

Diet last 3 weeks

Protein: 250-280g
Carbs: 150g
Fat: 51g

Diet Peak Week
7-2 days out no changes (150g carbs, 250g protein, 51g fat)
2 days out Carb loading: 750g carbs, 135g protein, 71g fat
1 day out Carb loading: 730g carbs, 135g protein, 71g fat (Last meal Burger and Fries depend on how i look)

more detail exactly what food i will eat and how much i will post when we get close to the carb up days.

Cardio: No more
Training: lower intensity no depletion or any kind of that stuff.


My current cycle have been

test prop 50mg eod
Mast prop 100mg eod
Tren a 50mg eod
winny 50mg ed

My New cycle during peak week will be like this and this will be run all the way up until show.

Tren a 50mg ED
Mast prop 50mg ED
Winny 50mg ED
Proviron 100mg ED


Water loading
7 days out- 9-10 litre
6 days out - 9-10 litre
5 days out 9-10 litre
4 days out 9-10 litre
3 days out 9-10 litre
2 days out 5 litre
1 days out 3 litre

Sodium: Keep
same normal 5g per day
2 days out 4g salt not sodium total in all meals
1 día menos 4 g de sal no sodio total en todas las comidas

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Do you take any diurétic? Regards

 

[pistonpump]

Bro u look a lot better here in the peak week so I think it's going good bro. Shredded

 

[Prowrestler]

Man I wish you nothing but the best. You’ve busted your ass, I’ve enjoyed following.

Good luck brother

 

[La_pantera]

Do you take any diurétic? Regards

no i hope i dont use always make me flat so i will stay away from that.

I can't offer advice here (willing but many others infinitely better qualified). Just want to say this looks like a very thoughtful and well executed plan - well done. Your pics are the proof of that. Keep it up on the final leg and keep us posted. Good luck!

thnx buddy appreciate it

Bro u look a lot better here in the peak week so I think it's going good bro. Shredded

Yes its going good but getting flatter since i started the water load.

Man I wish you nothing but the best. You’ve busted your ass, I’ve enjoyed following.

Good luck brother

Thnx brother

 

[La_pantera]

I just a small questions for you guys who compete and have experience with competing and carbing up do you think 750g carbs x 2 days is gonna fill me up we did not high high days during the prep so i dont think he knows how much carbs my body can handle

Its 1st time working with my coach so he dont know my body 100% yet. so still worry the carbs aint enough with my fast metabolism.

 

[bbxtreme]

I just a small questions for you guys who compete and have experience with competing and carbing up do you think 750g carbs x 2 days is gonna fill me up we did not high high days during the prep so i dont think he knows how much carbs my body can handle

Its 1st time working with my coach so he dont know my body 100% yet. so still worry the carbs aint enough with my fast metabolism.

That’s likely just your baseline to start with. Most coaches will check in with you meal and hour by hour on show day to monitor your look and appropriate and adjust if needed. Just trust the process and communicate with your coach. That’s why they are there.

 

[NattyNuts]

I just a small questions for you guys who compete and have experience with competing and carbing up do you think 750g carbs x 2 days is gonna fill me up we did not high high days during the prep so i dont think he knows how much carbs my body can handle

Its 1st time working with my coach so he dont know my body 100% yet. so still worry the carbs aint enough with my fast metabolism.

We have science evidence that shows you can replenish 0.43g/kg/hour. In supercompensation you can replenish up to 15g/kg BW of muscular glycogen...

So its better to be conservative and shoot for 6-10 grams of carbs per kg. Your drinking enough water and consuming sodium as well as not taking any diuretic during carb load so i think it will be more than enough. People taking a shit load of thyroids or thermogenics tend to need more, in your cause i dont think so, plus this people often take diuretics or reduce water and/or sodium

 

[Eguz22]

I don't know what your metabolism is like, but after being on 150 grams for weeks, 750 is a high amount.

If you not filled during those 2 days, you still have the contest day to increase the load.

 

[MR. BMJ]

Just follow your coach and don’t stress over it. Assess afterward, learn, then adjust for the future.

 

[La_pantera]

We have science evidence that shows you can replenish 0.43g/kg/hour. In supercompensation you can replenish up to 15g/kg BW of muscular glycogen...

So its better to be conservative and shoot for 6-10 grams of carbs per kg. Your drinking enough water and consuming sodium as well as not taking any diuretic during carb load so i think it will be more than enough. People taking a shit load of thyroids or thermogenics tend to need more, in your cause i dont think so, plus this people often take diuretics or reduce water and/or sodium

yeah maybe he dont want spill from
to much carbs. Tho 4g salt is not much at all during the load the question is will it be enough to carb up.

I don't know what your metabolism is like, but after being on 150 grams for weeks, 750 is a high amount.

If you not filled during those 2 days, you still have the contest day to increase the load.

My metabolism is super fast once you add lots of carbs it just burns trough it.

the contest is in the am 12am so i maybe can get max 2-3 meals before so if not full in the morning of the show i think its to late but will see.

Some pics from todays biceps workout.

 

[Quadlife]

So here we are at the final stage last 7 days and Peak Week.

Weight: 80.2kg

Been the toughest prep ever and i have really been suffering without cheatmeals and high days he have been pushing me day after day. but what i like about him he don't do zero carb days and depletion at the end i think we already depleted enough during prep so no need to dig a bigger whole that will be hard to get out of. last week sleep been a big problem barely getting 2 hour a night and hunger in the night is so bad that i almost fell of the wagon couple times but i stayed strong and held out. last couple days i could barely sleep.

I think we have done the job to get shredded before we start the peaking process like most say if you not shredded before starting peak week it wont do anything so i hope we done the job to peel of the fat. my lower back not sure if it still fat or just water but according to my coach we are ready and its just water.

I will update with photos daily, any changes to macros, supplements and peds. It will be good for other people who wants to compete or already compete to see my journey to stage.

I appreciate all kind of feedback and tips.

Diet last 3 weeks

Protein: 250-280g
Carbs: 150g
Fat: 51g

Diet Peak Week
7-2 days out no changes (150g carbs, 250g protein, 51g fat)
2 days out Carb loading: 750g carbs, 135g protein, 71g fat
1 day out Carb loading: 730g carbs, 135g protein, 71g fat (Last meal Burger and Fries depend on how i look)

more detail exactly what food i will eat and how much i will post when we get close to the carb up days.

Cardio: No more
Training: lower intensity no depletion or any kind of that stuff.


My current cycle have been

test prop 50mg eod
Mast prop 100mg eod
Tren a 50mg eod
winny 50mg ed

My New cycle during peak week will be like this and this will be run all the way up until show.

Tren a 50mg ED
Mast prop 50mg ED
Winny 50mg ED
Proviron 100mg ED


Water loading
7 days out- 9-10 litre
6 days out - 9-10 litre
5 days out 9-10 litre
4 days out 9-10 litre
3 days out 9-10 litre
2 days out 5 litre
1 days out 3 litre

Sodium: Keep
same normal 5g per day
2 days out 4g salt not sodium total in all meals
1 day out 4g salt not sodium total in al meals

View attachment 183823

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Outstanding condition man!

 

[La_pantera]

Outstanding condition man!

Thnx buddy
you think i am shredded and ready to load?

 

[Quadlife]

Thnx buddy
you think i am shredded and ready to load?

Definitely Excellent condition, you’ll be primed to load once your coach says to, you did the homework though respect!

 

[La_pantera]

Definitely Excellent condition, you’ll be primed to load once your coach says to, you did the homework though respect!

Appreciate some feedback when you are so deep in prep you cant see yourself i even ask my self everyday i am not ready need to be leaner and drier

 

[Quadlife]

Appreciate some feedback when you are so deep in prep you cant see yourself i even ask my self everyday i am not ready need to be leaner and drier

For sure! That’s where a coach and or 2nd set of eyes comes in

 

[Eguz22]

Your trainer could adjust the second day of loading and increase the carbs, or increase the shit load of the last meal, but you won't want to spill.

 

[La_pantera]

Ok guys here is the carb up plan and meals day 1:

2 days out water 5 liter

Carb loadings Meals 2 days out(Day1):

4g salt (1600mg sodium) only on the rice meals .

Meal 1 (no salt)
Cream of rice 100g dry
200g rice milk
30g sugar
100mg magnesium glycinate

Meal 2:
100g rice dry
50g chicken
70g pineapple
10g almond butter
100mg magnesium glycinate

Meal 3:
100g rice dry
50g chicken
100g pineapple
100mg magnesium glycinate

Meal 4: (no salt)
Cream of rice 100g dry
200g rice milk
15g almond butter
100mg magnesium glycinate

Meal 5:
100g rice dry
50g chicken
100g pineapple
10g almond butter
100mg magnesium glycinate

Meal 6: (no salt)
Cream of rice 100g dry
200g rice milk
15g almond butter
100mg magnesium glycinate

Meal 7:
100g rice dry
50g chicken
100g pineapple
100mg magnesium glycinate

Meal 8:
100g rice dry
50g chicken
20g almond butter
100mg magnesium glycinate

Total:
4142 Kcal
Protein: 135
Carbs: 745
Fat: 66g

No idea why not add salt on all meals instead of only the rice meals well he knows best. Never tried load with so little sodium so will be intressting to see if it works.​

 

[La_pantera]

As i said i am gonna share everything with you guys.
Everything we read goes out trough the window even top level coaches still do it

"If you shredded and look great 1 week out dont change anything"

Pics from this morning fasted. 81.1kg
why is my lower back skin looking like that anyone experience?

 

[luki7788]

As i said i am gonna share everything with you guys.
Everything we read goes out trough the window even top level coaches still do it

"If you shredded and look great 1 week out dont change anything"

Pics from this morning fasted. 81.1kg
why is my lower back skin looking like that anyone experience?

View attachment 183983

your skin hangs because you are very flat