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Jesus is the way
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Intro
In the final week before a bodybuilding show, competitors follow a carefully planned strategy to look as lean and full as possible. This process is also known as "peak week."
You can use this to your advantage before like a party you know thats coming up or like your own wedding. It’s hard but if you are willing to do it it works.
The method
First, several days before the event, begin carb depletion. This means you should reduce your carbohydrate intake to very low levels while continuing to train, usually with high-rep workouts. The goal is to empty the muscles of glycogen, which makes them look smaller and flat but also more sensitive to carb intake later.
At the same time, begin water loading. This involves drinking large amounts of water (usually between two to three gallons per day) and keeping sodium intake normal or slightly elevated. This teaches the body to flush out water more efficiently.
Around two days before the event, start carb loading. Bring carbs back into the diet, using clean sources like white rice, sweet potatoes, oats, and rice cakes. The goal is to refill the muscles with glycogen, which pulls water into the muscle cells and makes them look fuller, rounder, and harder. Protein is usually kept moderate and fat is kept low during this phase to support digestion and maximize glycogen storage.
About 24 hours before the show, water intake is sharply reduced or even cut off. Sodium is also adjusted. Some bodybuilders reduce it, others keep a small amount depending on how their bodies respond. Because the body is still in "flush mode" from earlier water loading, it continues to expel water, even from under the skin. This helps tighten the skin and improve muscle definition.
On the day of the show/event, a final meal is usually eaten one to three hours before stepping on stage. This meal typically includes fast-digesting carbs, a small amount of fat, and some salt. The purpose is to enhance vascularity and give the muscles a final boost in fullness without causing bloating.
Just before stepping on stage, bodybuilders do a short pump-up routine using light resistance bands or bodyweight movements. The goal is to increase blood flow to the muscles and create a tight, pumped appearance without causing fatigue. Ignore this if you will keep your clothes on. Don’t ignore if you are going to the beach or something.
If everything is timed correctly, the result is a physique that looks both shredded and full. Muscles appear large and defined, skin looks dry and tight, and the face stays lean without bloating. Very hard but very doable.
Actionable steps:
5-3 days before:
-Drop carbs very low.
-Continue training (often high reps to drain glycogen).
-This depletes muscle glycogen and primes the body for supercompensation (aka carb loading later).
-Looks flat but peels fat away.
At the same time:
-Drink 2–3+ gallons of water per day.
-Keep sodium moderate or slightly high.
-Body adapts to flush water more aggressively.
This will trick the body into peeing out more water, even later when water is cut.
3-2 days before event:
-Reintroduce clean carbs like white rice, sweet potatoes, rice cakes, oats, etc.
-Total carbs can be 300–600+g depending on size and depletion.
-Reduce protein slightly to avoid slowing digestion.
-Fats stay low.
Your muscles will fill with glycogen and water making them look better.
24 hours before event:
-Dramatically reduce or eliminate water intake.
-No sodium
-potassium max
DON’T take diuretics (overkill and dangerous) choose one or the other.
Final meal (few hours before event)
-Usually simple carbs + a little fat + salt (e.g., rice cakes with honey and peanut butter + salt).
-Sometimes dark chocolate, red wine, or a burger
This will help increase final fullness
Then right before tiny pump up
(Light resistance bands, push-ups, curls). Nothing heavy.
By the numbers
Protein: Moderate to high (1.0–1.5 g per lb bodyweight)
Fat: Moderate (~0.3–0.5 g per lb bodyweight)
Water: 2.5 to 3 gallons (~9.5–11.5 liters)
Sodium: Normal to slightly above normal (3,000–5,000 mg per day)
Potassium: Normal (3,500–4,700 mg per day)
Protein: Moderate (~0.8–1.0 g per lb bodyweight)
Fat: Low (~0.1–0.3 g per lb bodyweight)
Water: 1.5 to 2 gallons (~5.5–7.5 liters)
Sodium: Moderate (2,000–3,000 mg per day)
Potassium: Moderate to high (4,000–5,000+ mg per day)
Protein: Moderate (0.8–1.0 g per lb bodyweight)
Fat: Low (~0.1–0.2 g per lb bodyweight)
Water: Reduced dramatically (often down to 0.5 gallons or less, sometimes near zero intake)
Sodium: Reduced or eliminated (often below 1,000 mg per day, sometimes zero)
Potassium: Maintained at moderate levels (3,500–4,700 mg) to avoid cramps and muscle loss
Protein: Small amount (~10–20 grams)
Fat: Small amount (~5–10 grams)
Sodium: Small amount (added salt to aid pump)
Sources:
Scientific Studies on Glycogen and Water Retention:
Sherman WM, Brodowicz G, Wright DA, Allen WH, Simonsen J, Christensen EJ, Cable GD. Effects of oral creatine supplementation on muscle metabolism and performance. Med Sci Sports Exerc. 1998;30(1):73-78.
Bodybuilding Nutrition and Peak Week Protocols:
Helms ER, Aragon AA, Fitschen PJ. Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. J Int Soc Sports Nutr. 2014;11:20.
Expert Practitioner Guides and Bodybuilding Coaches:
Layne Norton, PhD (bodybuilder and coach) discusses peak week strategies in several interviews and articles, including carb depletion/loading and water/sodium manipulation.
In the final week before a bodybuilding show, competitors follow a carefully planned strategy to look as lean and full as possible. This process is also known as "peak week."
You can use this to your advantage before like a party you know thats coming up or like your own wedding. It’s hard but if you are willing to do it it works.
The method
First, several days before the event, begin carb depletion. This means you should reduce your carbohydrate intake to very low levels while continuing to train, usually with high-rep workouts. The goal is to empty the muscles of glycogen, which makes them look smaller and flat but also more sensitive to carb intake later.
At the same time, begin water loading. This involves drinking large amounts of water (usually between two to three gallons per day) and keeping sodium intake normal or slightly elevated. This teaches the body to flush out water more efficiently.
Around two days before the event, start carb loading. Bring carbs back into the diet, using clean sources like white rice, sweet potatoes, oats, and rice cakes. The goal is to refill the muscles with glycogen, which pulls water into the muscle cells and makes them look fuller, rounder, and harder. Protein is usually kept moderate and fat is kept low during this phase to support digestion and maximize glycogen storage.
About 24 hours before the show, water intake is sharply reduced or even cut off. Sodium is also adjusted. Some bodybuilders reduce it, others keep a small amount depending on how their bodies respond. Because the body is still in "flush mode" from earlier water loading, it continues to expel water, even from under the skin. This helps tighten the skin and improve muscle definition.
On the day of the show/event, a final meal is usually eaten one to three hours before stepping on stage. This meal typically includes fast-digesting carbs, a small amount of fat, and some salt. The purpose is to enhance vascularity and give the muscles a final boost in fullness without causing bloating.
Just before stepping on stage, bodybuilders do a short pump-up routine using light resistance bands or bodyweight movements. The goal is to increase blood flow to the muscles and create a tight, pumped appearance without causing fatigue. Ignore this if you will keep your clothes on. Don’t ignore if you are going to the beach or something.
If everything is timed correctly, the result is a physique that looks both shredded and full. Muscles appear large and defined, skin looks dry and tight, and the face stays lean without bloating. Very hard but very doable.
Actionable steps:
5-3 days before:
-Drop carbs very low.
-Continue training (often high reps to drain glycogen).
-This depletes muscle glycogen and primes the body for supercompensation (aka carb loading later).
-Looks flat but peels fat away.
At the same time:
-Drink 2–3+ gallons of water per day.
-Keep sodium moderate or slightly high.
-Body adapts to flush water more aggressively.
This will trick the body into peeing out more water, even later when water is cut.
3-2 days before event:
-Reintroduce clean carbs like white rice, sweet potatoes, rice cakes, oats, etc.
-Total carbs can be 300–600+g depending on size and depletion.
-Reduce protein slightly to avoid slowing digestion.
-Fats stay low.
Your muscles will fill with glycogen and water making them look better.
24 hours before event:
-Dramatically reduce or eliminate water intake.
-No sodium
-potassium max
DON’T take diuretics (overkill and dangerous) choose one or the other.
Final meal (few hours before event)
-Usually simple carbs + a little fat + salt (e.g., rice cakes with honey and peanut butter + salt).
-Sometimes dark chocolate, red wine, or a burger
This will help increase final fullness
Then right before tiny pump up
(Light resistance bands, push-ups, curls). Nothing heavy.
By the numbers
(5 to 3 days before show)
Carbs: 20–50 grams per day (mostly fibrous veggies, very low starches)Protein: Moderate to high (1.0–1.5 g per lb bodyweight)
Fat: Moderate (~0.3–0.5 g per lb bodyweight)
Water: 2.5 to 3 gallons (~9.5–11.5 liters)
Sodium: Normal to slightly above normal (3,000–5,000 mg per day)
Potassium: Normal (3,500–4,700 mg per day)
Carb Loading Phase (2 to 1 day before show)
Carbs: 300–600+ grams per day (clean sources: rice, oats, sweet potato, rice cakes)Protein: Moderate (~0.8–1.0 g per lb bodyweight)
Fat: Low (~0.1–0.3 g per lb bodyweight)
Water: 1.5 to 2 gallons (~5.5–7.5 liters)
Sodium: Moderate (2,000–3,000 mg per day)
Potassium: Moderate to high (4,000–5,000+ mg per day)
Water and Sodium Cut Phase (12 to 24 hours before show)
Carbs: Moderate (maintain muscle fullness, usually 150–300 grams depending on individual)Protein: Moderate (0.8–1.0 g per lb bodyweight)
Fat: Low (~0.1–0.2 g per lb bodyweight)
Water: Reduced dramatically (often down to 0.5 gallons or less, sometimes near zero intake)
Sodium: Reduced or eliminated (often below 1,000 mg per day, sometimes zero)
Potassium: Maintained at moderate levels (3,500–4,700 mg) to avoid cramps and muscle loss
Final Meal (1–3 hours before stage)
Carbs: 30–80 grams (fast-digesting carbs like white rice, honey, rice cakes)Protein: Small amount (~10–20 grams)
Fat: Small amount (~5–10 grams)
Sodium: Small amount (added salt to aid pump)
Sources:
Scientific Studies on Glycogen and Water Retention:
Sherman WM, Brodowicz G, Wright DA, Allen WH, Simonsen J, Christensen EJ, Cable GD. Effects of oral creatine supplementation on muscle metabolism and performance. Med Sci Sports Exerc. 1998;30(1):73-78.
Bodybuilding Nutrition and Peak Week Protocols:
Helms ER, Aragon AA, Fitschen PJ. Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. J Int Soc Sports Nutr. 2014;11:20.
Expert Practitioner Guides and Bodybuilding Coaches:
Layne Norton, PhD (bodybuilder and coach) discusses peak week strategies in several interviews and articles, including carb depletion/loading and water/sodium manipulation.
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