The Road to my First NPC Bikini Show – Week 1 (PEAK WEEK)

Tuesday of Peak Week

ITS PEAK WEEK! Somebody slap me because I need to wake up! Is this real life? I mean where did the time go? Only 5 more days until I step up on that stage to show off all of my hard work! It is crazy that it all comes down to the 5 minutes that I will be up on stage! I can not tell if I am more excited or nervous! Either way I am getting up on that stage so I need to keep my diet on point, finish all of my workouts, and start mentally prepping myself! This blog is pretty much a guide to what you will need to bring and have with you during your competition and Iwill bring you into my week as I get close to the big day!

Alright PEAK WEEK, I AM COMING FOR YA!

The Diet (aka The Dying)

My show is on a Saturday so I technically began my peak week this past weekend on Saturday. As you may have read in my previous weeks blog, there was a long list of foods that I cut out. Unfortunately for me, that list grew A LOT during peak week.

Saturday (7)- My diet stayed the same as it was in my previous blog macro wise. The only difference was that I added in a carb load in my last meal before bedtime. I decided to make my last carb meal oatmeal pancakes! The reasoning behind adding in carbs is so your body has some fuel for the following 4 days of NO carbs. Yes, I said no carbs, for 4 days.

Sunday (6) to Wednesday (3)- Sunday was day one of what I call the No Carb Diet/The ying Diet/Fish Diet. Here is what I did specifically for ME. The meals are smaller, but keep in mind you have to eat 6 of them. The only thing I did like about this diet was how easy it was to prep for it!

3 meals: 6 egg whites/one whole egg/veggies

3 meals: 4oz fish/ 8 asparagus spears/ 10 almonds

Thursday (2) – Same No Carb Diet as above, but here is when things get start changing. Meal 4-6 you will add in some wet carbs (either sweet potatoes, rice, oats) or any carb that you normally like to eat in your diet!

Friday (1)- A wonderful day since I get to wake up and eat oatmeal with my eggs for breakfast! wahoo. Meal 2 and 3 I will add in some wet carbs. Meals 4-6 I have to add in rice cakes. The oh so glorious no salt, flavor free, dusty rice cakes us bodybuilders just love to eat.

Along with this new fish and egg diet I will also change my water and sodium intake throughout the whole week. At one point I will be drinking almost 2 gallons of water a day! I start taking a supplement called Xpel on Wednesday, which is a common water pill competitiors take before a show to cut water weight. You can buy it from any supplement shop but I just bought mine off of bodybuilding.com. I am going to take two pills with every meal until show day.

If you are competing for the first time I recommend hiring a coach to help you with peak week. This week can get so tricky and with all the electrolytes and food that you are switching out you really need to be careful and take care of your body! Plus the cravings are getting real so having someone backing you up and encouraging you will help!

Workout Regimen

Peak week is very different when it comes to your training regimen. Saturday is the last leg day that you will do until after your competition. So if I were you I would bust your butt and get the most from that workout. Personally I used that workout as a back/glute/ hammy day! I already did legs once last week and I wanted to get one last pump to my glutes before the show!

Sunday (6) – Wednesday (3) – These 4 days were structured the same for me. I followed a arm depletion workout regimen which was structure the same each day but I just changed the specific exercises each time. I picked two exercises for each of the following body parts: biceps, triceps, chest, shoulders, abs, and back. I preformed tri sets to failure X 3. So curl to fail, rest a moment, then repeat 2 more times. That equals one set and then you have two more! Yes these do suck, but it is specifically structured this way to push all the carbs out of your muscles and this is the only way to do it. Then I ended each workout with 20 minutes of cardio either on the stairmaster or incline treadmill at a moderate pace. Once again, this regimen is specific to me and my goals. I would suggest getting help from someone if you need it!

The rest of the week is a cake walk exercise wise! Thursday is only 15-20 minutes on the recumbent bike and then BAM, DONE! No more workouts for this girl until next Monday.

Other things…

So along with the crazy diet and workouts that I have to accomplish, I also have to get a lot of other important things done this week. Luckily I have off work after Wednesday so I can really dedicate my time and energy to the end of this prep! On Thursday I have to do my full body soak, bath, and shave. Not to thrilled about the shaving my whole body part but that’s the name of the game! This is all in prep for the tan that I am having applied for the show. I am getting the tan applied four times, twice on Thursday night and twice on Friday night! You are judged on your tan so make sure that you either pay to have it done, or you have someone who really knows what they are doing apply it. Make sure that you do not miss any spots or leave any streaks because you will see it. That also applies to when you exfoliate and shave. Your hair will turn dark brown!

Fridays are check-ins and also the last day to make sure that you have all your stuff bought and ready to go for the morning! I would suggest packing everything the night before. If you don’t already have a valid NPC card then you must buy one during this time.

My SUPER awesome tan. Looking HAWT.

Pack List of Items that you NEED!

• Suit
• Heels
• Robe/sweats
• Jewelry
• Makeup (dark foundation, lashes, nails)
• Hair supplies ( hairspray, pins, curler)
• Snacks (Food required during pre judging and night show)
• Camera
• Dark towels (To sit on and use with tan)
• Resistance bands
• Headphones
• Flip flops
• Mirror
• Hair clip
• Chapstick/ Lipstick
• NPC card/ id

Goals for the week

• Stay on track with the diet and workout regimen to a T
• Buy NPC card at check ins.
• Try not to spaz out and get enough sleep

Next time we get to catch up friends will be after the show so make sure to check back in to see how I do! I am so nervous but I can not wait to see how I do. My coach has really high hopes so lets hope that she is right! I have a good feeling about this. Thanks for reading!