So this week was Peak Week and both My coaches and I planned everything to the minute details. It’s important to remember everyone’s peak week is different and personal to you, for me I needed to ensure I fill up my muscles at the end of the week to look full as I have a smaller physique.
Protocols- Water/Sodium
It’s common to see a lot of extreme measures being taken in this week to some how dramatically change your physique; however these protocols are extreme and don’t really have a massive effect overall. I will NOT be manipulating sodium and eating a normal amount, I will also NOT be manipulating water and drinking my usual 3-4 litres a day and I will drink as much as I like on show day. No diuretics and no laxatives.
Preparation
- Full Body Exfoliation Everyday- PH Scrub and gloves used
- Full Body Moisurisation Everyday – Oil Free Moisturiser
- Posing Everyday
Nutrition
Nutritionally I started off the week with low carb days or carb depletion as its known. The purpose is to make you more sensitive to the carbs you consume nearer the comp. Up until now fibrous carbs have been important. However you do not want fibrous carbs on your carb loading days as this could cause digestive issues and bloating.
- Mon- Low Carb
- Tues- Low Carb
- Weds- Low Carb
- Thurs- High Carb
- Fri- High Carb
- Sat- Moderate-High Carb
- Sun- Show Day
Supplements
I am taking all the same supplements I have been taking throughout prep, there is no need to change them and its best to give your body what it’s used to.
Diary for the Week
Monday- Upper Body Session + 20 Min HITT (15s on, 45s off)
Tuesday- Lower Body Session
Wednesday- Upper Body Session + 20 Min HITT (15s on, 45s off)
Thursday-Lower Body Weights Session
Full body waxing (Must be 48 hrs before tan)
Friday- Rest Day
Hair Dressers
Saturday- Rest Day
Travel down to Birmingham
Sunday- Show Day in Birmingham
That’s Peek Week you can follow my whole journey with the links below and don’t forget to come back for my Show day blog !
Bikini Prep 3- The research Project
Bikini Prep 4- Diet and Nutrition
Bikini Prep 5- Cardio and Update
Hi, I’m just wondering about your hiit- do you do it on the treadmill?
I’m always too embarrassed to go too fast because it gets so noisy!
Usually I do 30:30 so I get tired by the end of the 30
do you have any tips?
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I alternate between the treadmill, the bike and a curve treadmill. No need to be embarrassed, people may look at first to see what the noise is and once they know will pay no attention. I turn the treadmill up and jump on and off the sides for my sprints. I would recommend doing 20 on: 40 off so you can put in more of a maximal sprint ! Hope that helps a bit. You could also use a rower for your sprints as well as treadmills and bikes.
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Thanks 🙂 I might start doing some on the bike – I used to- like 3 years ago, but then I got out of the habit. I will try 20:40 next time.
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Awesome let me know how it goes !
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