Peak Week protocols
Starting today, we'll be guiding you through the daily steps you can take to put your best physique forward for the camera.
Along with last minute grooming touches, we'll also be providing you with a week of "advanced dieting days" based on a peaking protocol. And these days will likely be a bit more strict that you're used to. Again, we do these assignments to allow you to gain more experience in the world of physique alteration while learning more advanced nutritional strategies.
(Remember, this schedule assumes your photo shoot will take place a week from Saturday. But if you're planning for a different date, you can easily adjust your strategy by working backwards from your scheduled shoot.)
Before anxiety sets in, let's take a quick "peek" at the details.
Nutrition and Training
The main guidelines for this week are as follows:
Carb Intake | Protein Intake | Fat Intake | Water | Diuretics | Salt | Exercise | |
SUN | veggies only -- no fruits, starches, or sugars | 1 serving per meal | 0.5 g per lb of BW | 1 gallon (4L) | none | salt food | optional EEW |
MON | veggies only -- no fruits, starches, or sugars | 1 serving per meal | 0.5 g per lb of BW | 1 gallon (4L) | none | salt food | full body depletion workout |
TUES | veggies only -- no fruits, starches, or sugars | 1 serving per meal | 0.5 g per lb of BW | 1.5 - 2 gallons (6-8L) | none | salt food | full body depletion workout |
WED | veggies only -- no fruits, starches, or sugars | 1 serving per meal | 0.5 g per lb of BW | 1.5 - 2 gallons (6-8L) | none | limit salt | full body depletion workout |
THURS | dry carbs (1g per lb BW) -- no veggies | 1 serving per meal | no added fats | 0.5 gallon (2L) | herbal (optional) | limit salt | OFF |
FRI | dry carbs (2g per lb BW) -- no veggies | 1 serving per meal | no added fats | 1 cup; small sips | herbal (optional) | limit salt | OFF |
SAT (before shoot) | dry carbs (2g per lb BW) -- no veggies | 1 serving per meal | no added fats | 1 cup; small sips | herbal (optional) | limit salt | OFF |
Specifics:
- Eat 5 meals per day.
- A portion of protein equals ~ 20 g protein for women and 40 g protein for men.
- Vegetable intake in the first 4 days of the protocol should focus on lower carb varieties like green vegetables.
- "Dry carbs" are carbs with a low water content. Limit to rice cakes, sweet and white potatoes, or dried banana chips (oven-dried vs. deep-fried). Oatmeal, grains, fruits, and veggies do not work.
- Calculate your total fat intake for the day based on the guidelines and then spread this evenly across 5 meals.
- As water intake increases, adding lemon can help increase the palatability.
- During the last 2 days your mouth will be dry. Using a water spritzer or chewing gum can help.
- Herbal diuretics (like dandelion root) in the final days are optional. Your body will naturally flush out water on it's own, however these can help pull a little more water from under the skin.
NOTE: Water loading/depletion and use of diuretics is not safe for anyone using diuretics for blood pressure or who has a condition where manipulating water and salt is contra-indicated.
4 comments:
Following along... good luck!
We didn't do this in my lean eating cohort. Did you take a pic immediately before starting, so you can see what the visual effects are? I hope so. :)
The two days of only a cup of water would kill me. I take a water bottle everywhere, even just to run out quick to the grocery store.
No pictures since the last pics posted last month. It is going to be very, very tough to only drink 1 c of water. I normally drink anywhere from 1/2 to a full gallon...Today nearly 1 1/2. UGH!
They wanted us to hire professionals--apparently this started with the last cohort. Well, I'm sorry but after spending $700 I am not spending another $200+ for pictures that no one is going to see (well, except you & them). It's not like I would share photos like that with the guys I work with. Could you imagine? Sheesh!
Oh, the picture part, with a professional, they requested from us too. But we only had a carb rotation or something at the end. Not a depletion.
I didn't get pictures taken, either. Too much $$$.
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