So carb depleted
Two weeks out I weighed in at 116.6, which means stage weight reached! Of course, you need to go by what you see in the mirror more. What I saw was that I needed to work on maintaining my current form for the next two weeks.
I found out about 4 days before of the opportunity to do a photo shoot. It would be a free shoot and I would receive some images in return. After reviewing his work, I said deal.
This is important to note. Anyone might ask you to shoot. Some may offer to pay you, some may not, but you need to make sure you are comfortable with what you will be wearing and their expectations for the shoot. Also, if you don't like their photography or their skill level, why do the shoot?
I shot with Duke Pham (dukeprostudios.com) and I loved the images. This being said, I had to change my plan of action.
I decided to do a mock not exactly peak week.
Monday,Tuesday, Wednesday- I ate the same macros as the week before 145 carbs, 40 fat, 140 protein
Example: Breakfast: protein shake and hour later Fit Crunch protein bar
Snack: 4 rice cakes
Lunch:3 oz chicken, 1 cup brocolli, 2 cups romaine
Snack: .5 oz sausage, 4 egg whites
Dinner: Chicken, vegetables, chicken broth, sirracha
Snack: Fiber one COffee Cake, 1/3 cup oatmeal, 9oz sweet potato
Thursday and Friday: 100 carbs, increase protein to compensate for calories lost by reducing carbs
Breakfast: 12oz egg whites, 1/4 cup no salt added tomato sauce, 4 pieced turkey pepperoni (made an egg pizza)
Snack: Protein shake, 1/4 cup pumpkin pure
Lunch: 1/2 banana, 5 cups of romaine, 3 oz chicken, 3 grape tomatoes, 14 almond
Snack: Smores Quest Bar
Dinner:3oz chicken,1/4 cup peas and corn
Snack: Protein shake, 3 rice cakes, 1/4 cup oatmeal
Saturday: 195 carbs, 30 fat, 120 protein (wasn't planning for fat to be this low...looking back at my records though..it was. I'm not perfect.)
Breakfast: 2oz egg whites, 8oz sweet potato
Lunch: protein shake, almond milk, egg whites mixed together, 1/2 grapefruit
Snack: 1/2 cup fiber one cereal, 1 pack light hot chocolate mixed with 1 scoop protein
Dinner: Chipotle (I used myfitnesspal and got pico, brown rice, black beans, chicken, onion, green pepper)
Snack: 4 rice cakes, 4oz sweet potato
Sunday: Shoot day
Breakfast: 4oz sweet potato (planned to have egg whites but they went bad)
Right before shooting: 3 pieces cadbury dark, salted caramel
Lunch: BPI Best Protein Bar, Arctic Zero Brownie Blast 1/2 container
Snack: G2G Bar
Dinner: Mod pizza (all macros online), 5 oz chicken, 4 cups romaine...I was still hungry
Snack: Lenny and Larry's Birthday Cake cookie, Combat Crunch Bar
Okay. I kinda went all out the day of the shoot. I was proud of myself.
Day of the shoot macros: 2,050 calories, 250 carbs, 55 fat, 140 protein. Honestly, not bad at all.
And so I start peak week
150 carbs, 40 fat, 140 protein on Monday and Tuesday limit 1 protein shake a day, no artifical sugar, 2 gallons
120, 40, 150 Wednesday1 protein shake a day, no artifical sugar, 1.5 gallons
100, 40, 170 Thursday 1 protein shake a day, no artifical sugar, 1 gallons, no egg whites
200, 40, 120 protein- My plan went downhill when all my sweet potatoes I had prepped were black...I got stuck with no food for about 4-5 hours and came home to eat a whole Arctic Zero, and multiple rice cakes. Eating so much when so hungry made me bloat...but it happens. I ended up not hitting my carb level...next time around I really must stress eating enough carbs to fill back out.
I followed the same idea for both weeks.
Saturday and Sunday: my usual back and legs
Monday: Cardio but 5 mins less
Tuesday: less weight, high reps upper body
Wednesday: less weight, high reps, lower body
Thursday: less weight, high reps full body
You do the less weight, high reps to really deplete your body of glycogen. And,
you don't want to be sore come show/shoot day. SO don't try anything new.
Two Weeks Out & Peak Week
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