UNIVERSITY

Contest Prep
Peak Week
 Lesson Overview
• What peak week is and isn’t
• Peak week variables to manipulate
• Carb loading the big player
• Why water and sodium are needed for loading
• Water manipulation and regulation
• Root causes of water retention
• Peak week stress management
• Flat vs Full vs Spilled
• Monitoring and Analysis
• Carb loading methods:
• Eat up into show
• Back load
• Front load
• Training during peak week
• Show day what to do?
• Peak week supplementation
• Sample peaking protocols
 What Peak Week Is and Is NOT

Peak week is typically a one-week period prior to competition to bring

about the final look of a full and hard physique to stage

This is not a magic week and no “tricks” are here to bring an

unconditioned physique in stage ready

This is NOT the week to introduce variables you have not practiced with
prior on prep

You MUST be fat free stage lean prior to peak week

Peak week will be slight manipulations to gain 1%, but extreme

approaches can make you 10-20% worse as well.

Big Picture if you are in contest conditioning and look great 1 week out
you have very little to do, and likely best practice is to just walk out on
stage as is.

Peak week is an Art not a Science

 Peak Week Variables

Physiological Changes to Meet Aesthetic Goals:

Increase muscle fullness by increasing muscle glycogen content
Bring a hard look by minimizing extracellular water
Maximizing V taper via managing abdominal bloating and fullness

Variables to be aware of:

Carbohydrates
Water
Electrolytes (Sodium, potassium)
Fiber
Food Sources
Supplements
Meal timing
Training/Cardio
Stress
Sleep
Step Count
PEDS/Fat burners
 Carb Loading the Big Player

Manipulating Carbohydrates is the MAIN Variable to improve your

physique and should be the focus.

Carbohydrate Loading Practice in Bodybuilders: Effects on Muscle

Thickness, Photo Silhouette Scores, Mood States and Gastrointestinal
Symptoms (Wilson, 2019)

• 24 male bodybuilders (Amateur South American Arnold Classic or

Brazilian Championship)

• Control <5g CHO after 24 hour weigh in

• Carb load 8-12g CHO after 24 hour weigh in

• Muscle girth, thickness improved in CHO loading group only

• Panel of Bbing judges rated loading CHO group; visually improved

compared to low CHO intake

• Abdominal pain, bloating, flatulence, ab- dominal rumbling, heartburn,

constipation, and diarrhea were more often reported for athletes of the
CHO loading group
 Carb Loading: We need Water and Sodium
Fullness = Carbohydrate + Water:
• Water follows carbs and sodium we need both to fill out. Each gram of
glycogen attracts 3-4 grams of water with it. (Olsson 1970)

• Cutting or reducing water early can potentially decrease the ability to

carb up and stay full, during carb loading an increase of water could be
justified.

• Cutting water early may run the risk of going flat and dehydrating the
muscle, dehydration decreases muscle water.

• Once a muscle is glycogen loaded it can maintain that load for up to 5

days. (Goforth 1997)

Fullness=Carbohydrate + Sodium
The glucose transporter in the gut (SGLT1) require sodium, so cutting
sodium can hamper carb uptake and digestion, bloating occurring (Crane
1961)

Cutting sodium can cause acute decreases in blood pressure and

vascularity (Stachenfeld 2008)
 Issue With Water Manipulation for Water
Retention

Early water cuts are also quickly

accounted for by the anti-
diuretic hormone release from
the pituitary gland and
aldosterone release from the
adrenal glands.

These are triggered by increase

in sodium concentration in the
serum (decrease in water
or/and increase in sodium).

These hormones respond

quickly, and we see counter
regulation of water balance in
combat sport athletes cutting
water within hours not days
((Reale 2017)

This makes long duration water

tapers over days unjustified
 Issue With Water Manipulation for Water
Retention
Decreasing water outside the cell will decrease water inside the cell. (Costill 1976)

The Old School Thought:

Loading sodium, then cutting it while then increasing potassium

Rationale:
There is more sodium outside (extracellular) the cell and more potassium inside
(intracellular) the cell.

Drop sodium and increase potassium will pull water inside the cell.

The Issue:
Anti Diuretic Hormone and aldosterone react quickly not only to low serum sodium but also
high serum potassium causing water reabsorption.

Diuretics only further this process by increasing sodium and potassium loss. Rare instances
these agents may be in place but are last resort options and typically only used in enhanced
bodybuilding.

Reality:
Cutting water and sodium only creates a double whammy of a drop in blood pressure, lack
of carbohydrate uptake, lack of water in the muscle resulting in flat and zero pump on stage.

Water and electrolyte balance is tightly regulating for nerve signaling needed for all organ
(lung, heart) function, you can’t “trick” survival mechanisms
Solve the Root Causes for Water Retention

NO body fat = Low subQ water (get Shredded!)

Water retention for all:

Cortisol
• High stress from mental and physical components
• Address lifestyle and training

Water retention in enhanced bodybuilding:

Estrogen management
• Exogenous androgens can create increases in estrogen leading to water
retention.
• Androgen to estrogen ratio
• Aromatase Inhibitors

Aldosterone management
• Certain compound (testosterone and Nandrolone) increase aldosterone
more than others
• Removal of potential compounds via stack redesign
• justification for water manipulation in this athlete
 Pre-Peak Week Stress Management
Keep routine when planning travel (same time schedule, sleep schedule)

Scope the location (Where is hotel, gym, tanning and show) be

convenient

Hotel have microwave, fridge or kitchen?

Pack your food and shop less

Cook all meats and freeze in pre portioned baggies
Bring frozen veggies
Bring cooked rice or frozen precooked
Bring extra empty water jugs through TSA

Pack your tools of the trade

pump up bands
body weight scale
Extra Tupperware
Pack dark sheets and towels for hotel and loose clothes for tanning
Posing suit
Music to relax
Sandal and warm clothes for backstage
 Peak Week Monitoring and Analysis:
Flat vs Full vs Spilled
Monitoring

7 days to 3 days out

• Visuals: take picture AM, post training and PM
• Scale weight: at time of pics

2 days to 0 days out

• Visuals: take picture AM, prior to each meal and PM
• Scale weight: at time of pics

Subjective Data:
Hunger?
Bloating?
Can you get a pump?

Should we monitor blood glucose?

Focus on visuals over all other variables
 Peak Week Monitoring and Analysis:
Flat vs Full vs Spilled
Analysis FLAT VS FULL VS SPILLED
• use this throughout the week and on show day
• Find the visual and weight that looks full and hard together
• Glycogen will hold water in the cell. Which also means water outside the cell for
fluid balance. Serum glucose will rise once loaded but this is likely too late, so don’t
monitor
• We can accept some fullness and water increase, find the balance

Scale weight as a gauge:

• Scale weight increase and look harder: perfect you are full and still dry (carb
amount correct)
• Scale weight increase and look softer: full, but likely spilled over (reduce carb
amount, slight pump workout or posing)
• Scale weight decrease and look harder: carb increase decrease cortisol and shed
water, if full (carb amount correct)
• Scale weight decrease and look softer: Still flat (increase carb amount)
• When you find that best look note the carb, fluid and sodium amount and repeat
that meal, then reassess

Other tips:
• Flat will feel like you are flexing, and nothing happens
• Full will feel like the muscle cramps when flexing or a pressure is present
• Flat looks: small and smooth FULL looks: big and harder SPILLED looks: bigger and
smooth
 Constructs of Peak Week
Body Fat
Skinned Lean

Carbohydrate manipulation
CHO loading is main component that will change the look of the
physique

Water and sodium manipulation

Should be minimized and held high all week for carb loading
No water or sodium loading, or tapering will be done
Water manipulation must be acute and only within hours if needed
Acute increase in sodium cause raise blood pressure and
increase muscle pumps great for just prior to stage

Diuretic
usage is a roll of the dice and not recommended

Water Retention
Address Estrogen, Aldosterone and Cortisol
 LOADING METHODS:
EAT UP INTO THE SHOW

Ready 1-4 weeks out in advance

Ideal, but not always possible

Benefits:
• Drop fatigue by training volume reductions
• Increase food
• Improving energy availability
• Improved digestion, sleep, hormone profile
• More predictive glycogen fullness than rapid loads
• Regain lost muscle tissue
• You essentially are peaked before peak week

How to do it:
• Move calorie to maintenance by increase carbs 10-20g and fats 0-5g (5%
kcal increase) and assess every 3-4 days and repeat if look is improving
• Reduce cardio by 5-10 minutes per session or steps by 1000-2000 per
day every week
• Food sources stay the same
• Water and sodium stay the same, which should be a high level all prep
• If weight gain occurs, watch the visuals closely
 LOADING METHODS:
BACK LOAD
1-3 da ys out from the s how

Benefits:
• More ti me dieting
• More predictive: Uti lize already ga thered refeed data for day a nd time to peak
• *s ee Contest Prep: Ca lorie Cycl ing Lecture on refeeds
• Ideal to use a fter doing “Eating up i nto the s how”, you just need a small carb amount to gain a touch more fullness
• Ideal if you must make weight for a weight class

How to do it:
Ga uge based on your previ ous refeeds
Ca rbohydrates 1-3g/lb of body weight, some may need much higher
Lower protein and veggies content to keep digestion quick and bloating down
1 da y out remove all veggies
Fa ts can s tay s tatic, unless ca rbohydrates needs are so high you need more calorie density to hold l oad
After l oad/refeed day, return back to baseline diet maintenance i f needed
7 da ys out i ncrease water by 25% a nd salt meals same (prepare for load)
On l oa d/refeed days keep s odium normal for a refeed day you pra cticed (typically s alt i s in proportion of food vol ume),
s odium back to normal on other days
Ra pid loading ca n uptake potassium quickly a dd in s ome potassium foods (potato, banana)
La s t meal add i n fats to hold l oad if overnight if large weight drops and flat l ooks is seen upon waking

Examples:
2 da ys out: 1 da y refeed, 1 day “dry” out, then show day peaked
2 da ys out: 2 da y refeed, 1 day “dry” out, then show day peaked
1 da y out: 1 da y refeed, then show day peaked

Eating into the show and then a back load is my personal preferred method. I see it is
more predictable than a front load
 LOADING METHODS:
FRONT LOAD
5-7 Days out from the show
Essential 2 peaks, 1st load glycogen and spill (upregulate enzymes), then taper down and “dry’ outs, then a 2nd
smaller load to top off glycogen again.

Benefits:
• More time to correcting spilling than with a back load
• Might generate the fullest look
• If severally depleted and need more days of loading
• Weight class is no issue
• Ready only on time and not early

How to do it:
• Gauge based on your previous refeeds
• Carbohydrates 1-3g/lb of body weight, some may need much higher
• Lower protein and veggies content to keep digestion quick and bloating down
• 1 day out remove all veggies
• Fats can stay static, unless carbohydrates needs are so high you need more calorie density to hold load
• After 1st load/refeed day, return back to baseline diet
• Body weight will come down you will find the “dry” look
• The second load will be one day out with a smaller increase in carbohydrate likely ½ that of the first load
• 7 days out increase water by 25% and salt meals same (prepare for load)
• On load/refeed days keep sodium normal for a refeed day you practiced (typically salt is in proportion of
food volume), sodium back to normal on other days

Example:
7-6 days out: 1 day refeed, 5-2 days out “dry” out, 1 day out slight refeed, show day peaked
 Training During Peak Week
Goals:
• Continued stimulus to store glycogen
• Decrease in fatigue (peripheral and central)

Resistance Training:
• Deload week
• NO depletion workouts (you are already depleted)
• Training volume will likely already be very low, no set reductions needed
• Spread volume out over all days of peak week unless already training daily
• Avoid muscle failure, 1-2 RIR
• Rep range 8-15
• NO new exercises this week (especially traveling to train) = novelty means muscle
damage
• Last training session can be done 2 days out, can be upper only or full body circuit

Cardio:
• This is about energy balance and fatigue management
• Taper cardio at start of week if able
• weight class restricted
• more days needed dieting
• 2 days out no cardio
• 1 day out no cardio only posing between meals
 Last Training Session Sample

Full Body Circuit:

• 2 rounds
• 12-15 reps
• RIR 3-5
• 1-2 minute rest between lifts

Exercises:
• Leg press
• Machine chest press
• Pull down
• Lateral raise variation
• Chest braced machine row
• Tricep push down
• Bicep curl
 SHOW DAY:
Prejudging
Upon waking you should look close to ready and just need to hold the look
Wake up take pics and assess visuals and scale weight
I find most drop water and wake up lighter and tight
If not using diuretics and water manipulation we should have a predictive look
Previously we found the scale weight you look best at
We can watch visuals and the scale to maintain that look

Upon Waking:
• Glycogen load can be held easily on your maintenance calories amount
• Plan for the diet the day prior with water and sodium the same
• Water Manipulation
• If you a re at your best look first thing AM, reduce water between meals, same water with meals
• Thi s might be 1/3 to ½ normal water i ntake between meals
• Keep in mind shows are unpredictable with stage times, cutting water out might get you flat
• Get in as many meals as you did to achieve your best look, this might mean early wake up time
• Stay the same
• Drop out veggies
• Lower protein intake

Prior to Stage:
• Last meal can be no protein only carbs and fats and double your salt intake (acute blood pressure
rise)
• Water can be stopped 45 min prior to stage to limit bathroom usage
• Prior to pump up ½ teaspoon salt in a shot of water
• Wait to pump up when you are in line (pushups and band circuit is plenty)
 SHOW DAY:
Finals

Post prejudging replace fluids lost by body weight change from last
weigh in pre stage to post stage weight body weight (lost 2lbs = drink
32oz water)

Continue normal meals and water and sodium for rest of day, repeat
pre stage meal for finals and double sodium

Assess your pics and decide if you look full or a little flat. continue
same plan if full, if flat increase carbs
 Peak Week Supplements
• Gas X for gas and bloating
• Dulcolax laxative in cases of constipation via flight
• Antacids
• Hyland’s Leg Cramps
• Herbal Diuretics: yet to say much change from them, no need for them
• General Multi mineral supplement, start 7 days out
• Caffeine tablets can increase diuresis and help last days of peaking
• Sleep aids (melatonin, Benadryl)
• Last health supplement dosage can be taken 1 day out
• Creatine monohydrate and performance supplements can stay in place
• Whey protein can stay in place if using all prep

PEDs
• Yohimbine cut 7 days out
• Clenbuterol cut 3 days out
• Last injections 5-7 days out to limit inflammation
• All oral AAS, thyroid and AI can continue through show
• Continue all health supplements and take last dosage 1 day out from the show
• Diuretics will not be covered here as most are not needed and a worse look is
presented
 SAMPLE BACK LOAD STRUCTURE
Days out Water Sodium CHO (g) Pro (g) Fats (g) Diuretic Cardio Training
(gallon) (tsp)

5 Norma l norma l Ba s e Plan/Low Ba s e Plan Ba s e Plan n/a Norma l Legs

4 Norma l norma l Ba s e Plan/Low Ba s e Plan Ba s e Plan n/a 1/3 Pus h

reducti on

3 Norma l norma l Ba s e Plan/Low Ba s e Plan Ba s e Plan n/a 1/3 Pul l

reducti on

2 Norma l Increase per 100-120% Sa me per Sa me per n/a off Pump

refeed refeed ay refeed refeed Workout
norm

1 Norma l Increase per 70-100% refeed Sa me per Sa me per n/a off Off
refeed da y refeed refeed (last
norm mea l add fats
to hol d load)
Show Norma l or Refeed 50-100% refeed Cut protei n Sa me per n/a off off
l i mit based norm + ½ da y. 2-3 mea ls 1/3 to ½ for refeed
on hol ding tea spoon pri or to s tage di s tention
wei ght a nd pri or to
vi s uals pump up
 Olympia 2020 Back Load
John Jewett

Days Body Water Sodium CHO Pro Fats Diuretic Cardio Training
out wt (gallon) (tsp per (g) (g) (g) (steps)
(lbs) meal)

5 211.8 2.5 1/8 125 300 22 n/a 15200 Back

4 210.8 2.5 1/8 125 300 22 n/a 15000 Shoulder

3 212.0 2.5 1/8 125 300 22 n/a 15500 Arms

2 211.8 2.5 1/8 125 300 22 n/a 13000 Upper

1 210.0 2.5 1/8 250 270 trace n/a 6000 Off

Show 211.8 3/4 ¼ to 1/2 180 170 trace n/a 5000 off
 SAMPLE FRONT LOAD STRUCTURE
Days out Water Sodium (tsp) CHO (g) Pro (g) Fats (g) Diuretic Cardio Training
(gallon)

5 Norma l Increase per 100-120% refeed Sa me per Sa me per n/a Norma l Legs
refeed norm da y refeed refeed

4 Norma l Increase per 70-100% refeed Sa me per Sa me per n/a Norma l Pus h
refeed norm da y refeed refeed

3 Norma l norma l Ba s e Plan/Low Ba s e Plan Ba s e Plan n/a 1/3 Pul l

reduction

2 Norma l norma l Ba s e Plan/Low Ba s e Plan Ba s e Plan n/a 1/3 Pump

reducti on Workout

1 Norma l Increase per 100-110% refeed Sa me per Sa me per n/a off Off
refeed norm da y, ba sed on refeed refeed
l ook (l a st meal
a dd fats to
hol d load)
Show Norma l or Refeed norm + 50-100% refeed Cut protei n Sa me per n/a off off
l i mit based on ½ tea spoon da y. 2-3 mea ls 1/3 to ½ for refeed
hol ding pri or to pump pri or to s tage di s tention,
wei ght a nd up no veggi es
vi s uals
 OLYMPIA 2020 1 DAY OUT DIET
WATER: 2.5 (315oz) GALLONS PER DAY
SALT: 1/8 TEASPOON SALT TO ALL MEALS
CHO PRO FAT Kcal
Meal 1 3oz chicken 0 24 0
9:30 AM 200g egg whites 0 21 0
140g rice,cooked wt 40 4 0
1 rice cake 11 0 0

between meal 50oz

water subtotal 51 49 0 400
Meal 2 6oz chicken, breast cooked wt 0 42 0
12:00 PM 140g rice,cooked wt 40 4 0

between meal 50oz

water subtotal 40 46 0 344
Meal 3 6oz chicken, breast cooked wt 0 42 0
3:00 PM 140g rice,cooked wt 40 4 0

between meal 50oz

water subtotal 40 46 0 344
Meal 4 6oz chicken, breast cooked wt 0 42 0
5:30 PM 140g rice,cooked wt 40 4 0

between meal 50oz

water subtotal 40 46 0 344
Meal 5 6oz chicken, breast cooked wt 0 42 0
8:00 PM 140g rice,cooked wt 40 4 0

between meal 50oz

water subtotal 40 46 0 344
Meal 6 6oz chicken, breast cooked wt 0 42 0
10:00 PM 140g rice,cooked wt 40 4 0

subtotal 40 46 0 344
TOTALS CHO PRO FAT KCAL
251 279 0 2120
 OLYMPIA 2020 SHOW DAY DIET

SALT: 1/8 TEASPOON SALT TO ALL MEALS

TRAINING DAY DIET CHO PRO FAT Fiber Kcal

Meal 1 4oz chi cken 0 28 0
6:30 AM 210g whi te ri ce 60 6 0
LAST MEAL BEFORE PREJUDGE 8oz coffee
1/2 ts p s alt

between meal 8oz water subtotal 60 34 0 0 376

POST PREJUDGE 12oz coffee
Meal 2 6oz chi cken, breast cooked wt 0 42 0
12:00 PM 140g ri ce,cooked wt 40 4 0 1
8oz water

between meal 8oz water subtotal 40 46 0 1 344

Meal 3 6oz chi cken, breast cooked wt 0 42 0
3:00 PM 140g ri ce,cooked wt 40 4 0

between meal 8oz water subtotal 40 46 0 1 344

Meal 4 6oz chi cken, breast cooked wt 0 42 0
5:30 PM 140g ri ce,cooked wt 40 4 0 6
LAST MEAL BEFORE FINAL

between meal 8oz water subtotal 40 46 0 10 344

 SUMMARY

• Be ready ahead and skinned out

• Address water retention (estrogen, cortisol, aldosterone) prior to

peak week)

• No Magic to peak week, focus is on carbohydrate manipulation and

fatigue dissipation

• Do a practice run when able

• The scale and mirror are you best friend to guide the best look for
stage

• If you look bad ass 7 days out, less risky approach just walk out there
on stage

• Don’t stress, you worked too hard. Have fun!

 References
Olsson KE, and Saltin B. Variation in total body water with muscle glycogen changes
in man. Acta Physiol Scand 80: 11-18, 1970.
http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?

Crane, R.K., Miller, D., Bihler, I., “The restrictions on possible mechanisms of
intestinal transport of sugars”. In: Membrane Transport and Metabolism.
Proceedings of a Symposium held in Prague, August 22–27, 1960. Edited by A.
Kleinzeller and A. Kotyk. Czech Academy of Sciences, Prague, 1961, p. 439–49.

Reale, Reid & Slater, Gary & Cox, Gregory & Dunican, Ian C & Burke, Louise. (2017).
The Effect of Water Loading on Acute Weight Loss Following Fluid Restriction in
Combat Sports Athletes. International Journal of Sport Nutrition and Exercise
Metabolism. 28. 10.1123/ijsnem.2017-0183.

Goforth HW, Jr., Arnall DA, Bennett BL, and Law PG. Persistence of
supercompensated muscle glycogen in trained subjects after carbohydrate loading.
Journal of applied physiology 82: 342-347, 1997.
http://www.ncbi.nlm.nih.gov/pubmed/9029236

Stachenfeld, N.S., Acute effects of sodium ingestion on thirst and cardiovascular

function. Curr Sports Med Rep. 2008. 7(4 Suppl): p. S7–13.

Costill, D.L., et. al., Muscle water and electrolytes following varied levels of
dehydration in man. J Appl Physiol, 1976. 40(1): p. 6–11.