I’ve put my peak week together and just wanted to know thoughts of others as doing this myself. My main question is do you feel it’s needed to stop training 2 days out from show. My show is Saturday. Plan below:
MONDAY:
Diet - Normal keto diet. Salt & season as normal. Water - 8 litres water spread evenly. Training - Rest.
Cardio 60 minutes.
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TUESDAY: Diet - Normal keto diet. Salt & season as normal. Water - 9 litres water spread evenly. Training - Pull 15 reps minimum 2 reps shy of failure. No lower loading at all.
Cardio 60 minutes (last session).
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WEDNESDAY: Diet - Normal keto diet. Salt & season as normal. Water - 10 litres water spread evenly. Training - Push 15 reps minimum 2 reps shy of failure. No lower loading at all. No cardio.
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THURSDAY:
Diet -
Normal keto diet.
Salt & season as normal.
Water -
10 litres water spread evenly.
Training -
Complete rest. As sedentary as possible.
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FRIDAY:
Diet -
Meal 1 - 30g Whey, 90g Oats, 50g BananaMeal 2 - 100g Chicken, 10g Coconut Oil, 85g RiceMeal 3 - 10% Steak / Mince, 100g Broccoli, 85g RiceMeal 4 - 30g Whey, 90g Oats, 50g BananaMeal 5 - 10% Steak / Mince, 100g Broccoli, 85g RiceMeal 6 - 100g Chicken, 10g Coconut Oil, 85g RiceMeal 7 - 30g Whey, 90g Oats, 50g Banana
No salt at all.
Water -
4 litres water spread evenly.
Training -
Complete rest. As sedentary as possible.
Diuretic -
1000mg Vit C & 2 x Time4 Water Plus @ 11am, 7pm, 11pm
Hey Jon - I have a peak week video on the site. I recommend you watching this.
I do not change much at ALL in peak week and highly advise you do the same.
I'll also have to bring this post down tomorrow dude as you've listed it in our ATHLETE PREP LOGS section... if you want to ask a question, use the topics - this would go under ' competing '. Bottom line - do not change much at all if you are in shape. I have absolutely zero experience with KETO as I think this is not an appropriate way to run a contest prep diet, so me giving you advice on that is not great either!