IT’S PEAK WEEK BITCHES!

It’s here! It’s here! Peak week is the best week ever to a bodybuilder. It means you made it. It means all your hard work, while not done, is all coming together, and you’re in the home stretch.

During this prep, my workouts have been high intensity, 45-80 minutes, sweaty, and involve a mixture of high rep, hypertrophy style training, and heavy strength training. My cardio has been taking up 325-410 minutes of my weekly gym time as we got closer, with a mixture if HIIT and LISS. [Gotta do what ya gotta do]

But during peak week, lifts are still intense, but mainly just to get a good pump with high rep hypertrophy work. I can get in and out in 30-45 minutes with my peak week lifts. I also split my lifts up into singular muscle groups for the week instead of so much volume like I normally do. I also make sure to get my last leg day in at the beginning of the week to make sure my legs are fresh for stage. DO NOT DO ANY NEW EXERCISES OR ANYTHING OUT OF THE ORDINARY THIS WEEK. YOU DO NOT WANT TO BE SORE.

My split for the week is:

LEGS/GLUTES, SHOULDERS, BACK, ARMS, BACK, FULL, REST, SLAY

My cardio this week includes HIIT only at the beginning of the week (Saturday and Sunday), paired with a moderate 30 minute LISS each day, that will decrease to 25 minutes by Wednesday. Weeeee!

But you know what the best part of peak week is?

THE CARBS! Obviously, each coach and each competitor will have their own specific protocol, but in my case, we stayed low carb for this last bit of prep so that we could get a good increase into peak week. As you know, I’ve been at 70g of carbs as of late, but my carbs will be increasing to 110, then to 135, then 160, and even 180! What a time to be alive! My protein will remain the same 125g throughout the week, and my fats will start low at 20g, up to 30g (my body likes carbs more than it likes fats). We will obviously scale back if I start to spill over, or increase further if I’m looking flat. It is 100% up to your body on which way your carbs are going to go so please do not use anyone else’s methods or protocol for your own peak week, it will NOT work.

When it comes to peak week and your increased carbs, DO NOT ADD IN ALL NEW FOODS. You may be tempted to fill those extra carbs with something fun, but keep your meals and snacks relatively the same, and just increase portion sizes. Sometimes adding in new foods can upset your stomach, or your body’s sodium level, and it could take you a few days to recover. A few days that you don’t have. Keep it simple. Enjoy the extra food, and by all means you could totally make something fit if your coach is telling you to go get froyo or a burger or whatever. Just make sure y’all are on the same page.

Coming back to sodium (and water). Some people alter sodium levels and water HARDCORE during peak week, but that’s a no from me. My sodium intake, while monitored, is not being increased or decreased in a crazy fashion, nor is my water intake. I will drink about 1.25 gallons of water every single day this week. I will still have water on show day, and will not be dehydrating myself. I’ve worked with coaches in the past who had me do this, and I almost passed out the morning of my show. Not a good time.

Anyways, checkins with Adam are now everyday, 3x a day. First thing in the morning photos, how I’m feeling (stress, hunger, energy), how I think I look (tight, good, flat). Then pictures again mid day after a few meals and water, then another at night after all water and food for the day. This will be paired with sending my daily nutrition sheet that has all my food, their macros, and the times I ate them included. All of this helps Adam with my show day meal plan so that he can peak me perfectly. He’s awesome, I love him , and I will literally do anything he tells me to do because I trust him fully. I also enjoy not having to think hardly at all about what I need to be doing for the day. That’s that shit I do like. πŸ˜‰

Ending this with some advice…

Rule number 1 for Peak Week: RELAX

Enjoy your increases in calories, and your decreases in cardio. Pamper yourself by getting your nails done, maybe a massage or a wax. Get your skin ready for your spray tan, and kick your feet up. Try to take a few days off of work if you can before you leave for your show. This way you can actually relax and have time to rest fully, pack, and get everything you need for your big day.

This past Saturday (yesterday) was my last day at work, and now I have Sunday-Wednesday to get everything I need done, done before I fly to Ohio for the Summer. Did y’all know about that? Check out my life update blog about it HERE.

Today I’ll be getting my Delt Day and Cardio in this morning, then doing laundry, cleaning my room, putting everything away and vacuuming, changing my room door lock, and starting to pack for my show[s] and the summer!

Below are my starting peak week photos at my lowest weight this prep [139.2] next to this morning’s photos after the first 40g increase in carbs [139.8].

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These photos are one day apart. Fuller muscles, tighter appearance, happy Caraline.

I’m here to fuck shit up.

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