TheCoach
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Peak week can be one of the most confusing and stressful parts of competition prep. It’s the final push where everything must come together: sodium, carbs, water, and even your workout routine. The problem is, there are so many variables to juggle, and if you ask 10 bodybuilders, you’ll likely get 10 different strategies. What I want to share here is the strategy that worked for me, and one I believe is a safe and effective approach to ensure your physique is dialed in for show day. This isn’t a time to experiment with radical changes—especially if it’s your first competition. Stick to a proven plan.
Sodium Management
Sodium plays a crucial role in water retention, and understanding how to manipulate it during peak week can make a big difference. In the lead-up to peak week, you don’t need to obsess over your sodium intake. I personally didn’t change anything for most of my prep and consumed about 4-6 grams of sodium a day. Salt was on my food whenever I wanted it, and I didn’t worry about the sodium content in sauces or seasonings.
Peak Week Sodium Reduction Strategy:
• 7 days out: Cut sodium intake in half (from 4g to 2g).
• 6 days out: Cut again to 1g.
• Days 5-3: Further reduce to 500mg per day.
• Days 2 and 1: Keep sodium as low as possible. This means checking food labels carefully to avoid hidden sodium in things like pre-seasoned meats or protein powders.
By the time you're at the final two days, your body will be primed to shed excess water, and you’ll be left with a lean, dry look.
Carb Manipulation
The goal of peak week is to deplete glycogen in your muscles, which will allow you to load more glycogen later in the week for a fuller, more vascular look.
Carb Depletion:
During the first part of peak week, you’ll cut your carbs significantly.
• Days 7-5: Reduce carbs to around 50-75g per day (depending on how low you can go without feeling completely drained).
• Days 4-3: Further reduce to about 30-40g per day.
While it may feel uncomfortable, this carb depletion phase is essential for optimizing muscle fullness when you carb-load later in the week.
Carb Loading:
• Day 2: Carb load with about 3x your normal carb intake. For me, that meant around 450g of carbs (since I typically ate about 150g/day).
• Day 1: If you look flat, go for another 3x your usual intake. If you’ve already started to spill over and look smooth, reduce the carb intake to 2x normal.
Carb Sources:
• Opt for low-sodium, easily digestible carbs. I used white potatoes, sweet potatoes, Bear Naked granola, and candy like Willy Wonka bottle caps that contain dextrose and maltodextrin—both great for carb loading. Avoid high-water carbs like oatmeal or pasta, as they could make you appear bloated.
Water Intake
Water management is just as critical as sodium and carbs. Throughout most of your prep, you should be drinking at least 2 gallons of water daily. As you approach peak week, increase your intake to 3 gallons per day to help flush out excess sodium.
Water Reduction Strategy:
• Days 7-3: Drink 3-3.5 gallons of water each day.
• Day 2: Cut back to 0.5 gallons.
• Day 1: Limit your intake to under 16oz.
• Show Day: Try to avoid drinking until after pre-judging. Then, sip water throughout the day as needed to stay hydrated without bloating.
To help shed water in the final days, I used natural diuretics like dandelion root extract and vitamin C (10g per day), which can help eliminate excess water under the skin and improve the overall look of your physique.
Workouts and Cardio
In the final week, you won’t be setting any personal bests in the gym. The goal is to deplete glycogen without overtraining or inflating your muscles with unnecessary pumps.
Workout Plan:
• Day 7: Focus on legs and abs, but avoid pumping them up too much during the week to maintain definition.
• Days 6-3: Perform upper body workouts with lighter weights (3-4 sets of 15-20 reps) to keep muscles engaged without over-stressing them.
• Days 2 and 1: No workouts—rest and focus on practicing posing and perfecting your routine.
For cardio, stick with low-intensity, steady-state cardio through Day 3 to help deplete glycogen without burning through muscle. No cardio during the last two days—just relax and focus on posing.
The strategies I’ve outlined here helped me get dialed in for my competition, and I believe they can work for you as well. Remember, peak week isn’t about making drastic changes—it’s about fine-tuning your body and getting everything in sync. Stay consistent, be patient, and don’t rush the process.
Share yours peak week strategy and have a nice day!
Sodium Management
Sodium plays a crucial role in water retention, and understanding how to manipulate it during peak week can make a big difference. In the lead-up to peak week, you don’t need to obsess over your sodium intake. I personally didn’t change anything for most of my prep and consumed about 4-6 grams of sodium a day. Salt was on my food whenever I wanted it, and I didn’t worry about the sodium content in sauces or seasonings.
Peak Week Sodium Reduction Strategy:
• 7 days out: Cut sodium intake in half (from 4g to 2g).
• 6 days out: Cut again to 1g.
• Days 5-3: Further reduce to 500mg per day.
• Days 2 and 1: Keep sodium as low as possible. This means checking food labels carefully to avoid hidden sodium in things like pre-seasoned meats or protein powders.
By the time you're at the final two days, your body will be primed to shed excess water, and you’ll be left with a lean, dry look.
Carb Manipulation
The goal of peak week is to deplete glycogen in your muscles, which will allow you to load more glycogen later in the week for a fuller, more vascular look.
Carb Depletion:
During the first part of peak week, you’ll cut your carbs significantly.
• Days 7-5: Reduce carbs to around 50-75g per day (depending on how low you can go without feeling completely drained).
• Days 4-3: Further reduce to about 30-40g per day.
While it may feel uncomfortable, this carb depletion phase is essential for optimizing muscle fullness when you carb-load later in the week.
Carb Loading:
• Day 2: Carb load with about 3x your normal carb intake. For me, that meant around 450g of carbs (since I typically ate about 150g/day).
• Day 1: If you look flat, go for another 3x your usual intake. If you’ve already started to spill over and look smooth, reduce the carb intake to 2x normal.
Carb Sources:
• Opt for low-sodium, easily digestible carbs. I used white potatoes, sweet potatoes, Bear Naked granola, and candy like Willy Wonka bottle caps that contain dextrose and maltodextrin—both great for carb loading. Avoid high-water carbs like oatmeal or pasta, as they could make you appear bloated.
Water Intake
Water management is just as critical as sodium and carbs. Throughout most of your prep, you should be drinking at least 2 gallons of water daily. As you approach peak week, increase your intake to 3 gallons per day to help flush out excess sodium.
Water Reduction Strategy:
• Days 7-3: Drink 3-3.5 gallons of water each day.
• Day 2: Cut back to 0.5 gallons.
• Day 1: Limit your intake to under 16oz.
• Show Day: Try to avoid drinking until after pre-judging. Then, sip water throughout the day as needed to stay hydrated without bloating.
To help shed water in the final days, I used natural diuretics like dandelion root extract and vitamin C (10g per day), which can help eliminate excess water under the skin and improve the overall look of your physique.
Workouts and Cardio
In the final week, you won’t be setting any personal bests in the gym. The goal is to deplete glycogen without overtraining or inflating your muscles with unnecessary pumps.
Workout Plan:
• Day 7: Focus on legs and abs, but avoid pumping them up too much during the week to maintain definition.
• Days 6-3: Perform upper body workouts with lighter weights (3-4 sets of 15-20 reps) to keep muscles engaged without over-stressing them.
• Days 2 and 1: No workouts—rest and focus on practicing posing and perfecting your routine.
For cardio, stick with low-intensity, steady-state cardio through Day 3 to help deplete glycogen without burning through muscle. No cardio during the last two days—just relax and focus on posing.
The strategies I’ve outlined here helped me get dialed in for my competition, and I believe they can work for you as well. Remember, peak week isn’t about making drastic changes—it’s about fine-tuning your body and getting everything in sync. Stay consistent, be patient, and don’t rush the process.
Share yours peak week strategy and have a nice day!
Thanks for the tips! 