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- Joined
- Jun 20, 2009
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- 2,695
I recently began working with a bikini competitor who was very unhappy with the way her previous coach did things. When gathering information in the beginning, she asked me a strange question. "How complicated is your peak-week setup? My old coach's plan was so difficult I could barely follow it."
Now we all know that a "peak-week" should not be some overly complicated time period that totally changes from what you've done the rest of prep. Keep things simple, adjust water/carbs/sodium just a bit and you're done. Well not this guy. Here is the layout that she sent me. It blew my mind when I read it, I don't know how the hell this guy could have come up with this stuff. This is standard procedure for this coach's bikini competitors.
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Peak week diet
This is based on your “base” diet bellow…
Meal 1- half c oats, 1- Ppowder, 1/2berries
Meal 2- 4 egg, 4oz veg
Meal 3- 5oz Fish, 5oz sweet pt
Meal 4- same as 2
Meal 5- 5oz fish, 4oz pep, 4oz green beans
Meal 6- 3 egg
From here you will just add than take away carbs…based on your base diet, each day changes from the day before.
NOTE - Your meal 1 will NEVER change.
Saturday -
* Water -2x amount of water through out the day (if you were drinking 1 gallon you will drink 2
* Salt - No salt
* Food - Your normal protein intake, ADD 10oz of sweet potato and divide it to meals 2, 3, 4.
* Exercise - your same routine as usual for sat
Sunday- SAME THING AS SATURDAY.
Monday -
* Water - Same
* Salt - None
* Food - Increase your normal protein intake (add 1 egg white for each meals 2,3,4, than drop carbs to HALF = 5oz of sweet potato for the same meals, 2, 3, 4.
* Exercise - (your normal routine) and cardio
Tuesday-
* Water - Same
* Salt - Same
* Food - Drop all carbs and go back to “BASE” diet keep the eggs.
Meal 1- half c oats, 1- Ppowder, 1/2berries
Meal 2- 4 egg, 4oz veg + 1egg
Meal 3- 5oz Fish, 5oz sweet pt + 1egg
Meal 4- same as 2 + 1egg
Meal 5- 5oz fish, 4oz pep, 4oz green beans
Meal 6- 3 egg
* Exercise - Same
Wednesday -
* EXACTLY SAME AS TUESDAY FOR EVERYTHING!!
NOTE...Today you will feel big and soft, and you might have a headache DO NOT STOP YOUR WATER.
Thursday-
* Water - Change your water to distilled water now but still with 2X amount.
* Food - Drop all carbs even from BASE DIET .so your meal 3 will become a cup of veggie
* Exercise - Just work your upper and hit you bum lightly…still work on your cardio
Friday -
* Water - Only 1 gallon or half where you taking of destilled water, finish it by 7/8pm
* Salt - Same
* Food - Your protein will remain the same, and besides your protein intake you will ONLY eat asparagus instead of carbs and it will be the same amount as the veggie…Ex- if you have 1c of veggie, it will become 1c of asparagus for that meal
* Exercise - ONLY cardio
* IMPORTANT...Before bed time you will drink one shot of vodka (this is a most to dry you out)
Saturday -
I’ll be at the show and monitore you and carb you up as the day goes…EAT your normal meal 1 ok?
THINGS TO BRING AND FOOD TO CARB UP WITH FOR THE SHOW…
Towel (dark), rubber gloves, baby wipes, extra set of suit to wear, sandals, yoga mattress, extra set of loose clothes.
2 Cheese burgers (Mc’s or BK is fine) cut in half, so you need 4 half in a foil (buy this the nite before)
4 salt packs
2 protein bars, any kind
2 bananas
1 powerate and 2 red bull
4 shots of vodka (bring this in a small water bottle)
5 “Carb load Packs”… (here what it is…1 slice of pound cake thick as your finger, 1 table spoon of peanut butter, 1 table spoon of jam, one square piece of chocolate the size of 4 quarters) call me if questions
--------------------------------------------------------------------------
I have never seen anything so complicated from any coach before. It's crazy to think that women (and even BIKINI competitors) are paying for this stuff.
Now we all know that a "peak-week" should not be some overly complicated time period that totally changes from what you've done the rest of prep. Keep things simple, adjust water/carbs/sodium just a bit and you're done. Well not this guy. Here is the layout that she sent me. It blew my mind when I read it, I don't know how the hell this guy could have come up with this stuff. This is standard procedure for this coach's bikini competitors.
---------------------------------------------------------------------------
Peak week diet
This is based on your “base” diet bellow…
Meal 1- half c oats, 1- Ppowder, 1/2berries
Meal 2- 4 egg, 4oz veg
Meal 3- 5oz Fish, 5oz sweet pt
Meal 4- same as 2
Meal 5- 5oz fish, 4oz pep, 4oz green beans
Meal 6- 3 egg
From here you will just add than take away carbs…based on your base diet, each day changes from the day before.
NOTE - Your meal 1 will NEVER change.
Saturday -
* Water -2x amount of water through out the day (if you were drinking 1 gallon you will drink 2
* Salt - No salt
* Food - Your normal protein intake, ADD 10oz of sweet potato and divide it to meals 2, 3, 4.
* Exercise - your same routine as usual for sat
Sunday- SAME THING AS SATURDAY.
Monday -
* Water - Same
* Salt - None
* Food - Increase your normal protein intake (add 1 egg white for each meals 2,3,4, than drop carbs to HALF = 5oz of sweet potato for the same meals, 2, 3, 4.
* Exercise - (your normal routine) and cardio
Tuesday-
* Water - Same
* Salt - Same
* Food - Drop all carbs and go back to “BASE” diet keep the eggs.
Meal 1- half c oats, 1- Ppowder, 1/2berries
Meal 2- 4 egg, 4oz veg + 1egg
Meal 3- 5oz Fish, 5oz sweet pt + 1egg
Meal 4- same as 2 + 1egg
Meal 5- 5oz fish, 4oz pep, 4oz green beans
Meal 6- 3 egg
* Exercise - Same
Wednesday -
* EXACTLY SAME AS TUESDAY FOR EVERYTHING!!
NOTE...Today you will feel big and soft, and you might have a headache DO NOT STOP YOUR WATER.
Thursday-
* Water - Change your water to distilled water now but still with 2X amount.
* Food - Drop all carbs even from BASE DIET .so your meal 3 will become a cup of veggie
* Exercise - Just work your upper and hit you bum lightly…still work on your cardio
Friday -
* Water - Only 1 gallon or half where you taking of destilled water, finish it by 7/8pm
* Salt - Same
* Food - Your protein will remain the same, and besides your protein intake you will ONLY eat asparagus instead of carbs and it will be the same amount as the veggie…Ex- if you have 1c of veggie, it will become 1c of asparagus for that meal
* Exercise - ONLY cardio
* IMPORTANT...Before bed time you will drink one shot of vodka (this is a most to dry you out)
Saturday -
I’ll be at the show and monitore you and carb you up as the day goes…EAT your normal meal 1 ok?
THINGS TO BRING AND FOOD TO CARB UP WITH FOR THE SHOW…
Towel (dark), rubber gloves, baby wipes, extra set of suit to wear, sandals, yoga mattress, extra set of loose clothes.
2 Cheese burgers (Mc’s or BK is fine) cut in half, so you need 4 half in a foil (buy this the nite before)
4 salt packs
2 protein bars, any kind
2 bananas
1 powerate and 2 red bull
4 shots of vodka (bring this in a small water bottle)
5 “Carb load Packs”… (here what it is…1 slice of pound cake thick as your finger, 1 table spoon of peanut butter, 1 table spoon of jam, one square piece of chocolate the size of 4 quarters) call me if questions
--------------------------------------------------------------------------
I have never seen anything so complicated from any coach before. It's crazy to think that women (and even BIKINI competitors) are paying for this stuff.
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