How do you do the peak week diet?

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 …

What do bodybuilders do during peak week?

In the week prior to competition, bodybuilders also employ tapering strategies for “fine-tuning the body” in an attempt to maximize their contest day aesthetics [6,7,8]. Known as “peaking” or “peak week”, these strategies involve the manipulation of macronutrients, electrolytes, water, and exercise [6,8,9].

Should you take creatine during peak week?

Furthermore, if you aren’t already, you should be supplementing with creatine, even during prep week. This is due to the fact that creatine enhances cellular hydration, meaning it improves water storage in muscle cells. This gives you a fuller, shapelier look to your muscles.

What is the purpose of peak week?

The object of peak week is to optimize your body’s aesthetics leading up to the day of the show – though this tends to involve making yourself miserable! The whole point is to completely deplete your body and liver of glycogen stores.

How do you carb up before a show?

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 …

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.”

Why do bodybuilders drink so much water during peak week?

The body stores water inside and outside of the body’s cells. The stuff inside is great; it makes your muscles look full. “Extracellular” water is what people are attempting to eliminate by cutting water and taking diuretics.

Do bodybuilders stop taking creatine before a show?

There’s a reason bodybuilders stop using creatine a month or so before a competition. “As the creatine hydrates itself, it causes water to flow into the muscle. That extra water may increase the volume of the muscles, but it also makes them look mushy rather than defined,” says Purser.

What should I eat before my bodybuilding stage?

What foods are good for carbo loading?

What is the best food for carb loading?

• Whole grains: Pasta, bread, oatmeal, rice, cereal & granola.
• Starchy vegetables: White potato, sweet potato, corn, squash.
• Fruit & fruit juice.
• Legumes & beans.
• Milk & yogurt.

What is a deplete day?

Deplete days are lower in carbs and higher in protein and veggies. According to the 80 Day Obsession plan materials, reducing carbs and increasing protein taps glycogen from your muscles, causing you to look more ripped. The program emphasizes that this is a temporary strategy.

What is peak week and why is it important?

Peak Week: It Has To Be Perfect! Peak week should be thought of as recovering slightly, being fresh, and focusing just on making sure the muscles are full and hard yet visible because of proper subcutaneous water elimination. Fat elimination should be over before this last week.

What to eat and avoid during peak week?

The type of carbohydrates consumed is also of great importance during peak week. Make sure you are avoiding simple carbohydrates and taking in healthy ones, such as healthy grains. Now is NOT the time to be snacking on your favorite junk food, don’t be an idiot!

What is the most important nutrient for peak week?

1 Water. “Water is necessary to sustain normal body processes.” The manipulation of water intake and retention is by far the most vital facet of a successful peak week. 2 Carbohydrates. 3 Sodium. 4 Potassium. 5 Preparation H. 6 Red Wine. 7 Pumping.

Is this a one-size-fits-all approach for peak week?

This is NOT a one-size-fits-all, in fact, there is absolutely no such thing as the “correct” approach for everyone. I apply many of these same principals with my own clients during peak week, but no two peak weeks are identical for me, or for any of my clients.