Three Weeks Out.
This week we touch base on the peak week protocol, the 7 day lead up to 2016 Arnold Classic Qualifier being the Melbourne Championships Bodybuilding Australia Event. Here we talk about carbohydrate, sodium and water depletion and how best to time the reloading.
Now one week out from Melbourne Champs, our boy remains fully covered as he moves to fully deplete all carbs from his diet, then sodium, then water. Can’t wait to see what this young gun is going to reveal on stage once reloaded.
We also have a special bonus for our followers; Nath has put together his off season and pre comp diet plan available for you to download for free.
His personal nutrition system allows you to see exactly what foods and bodybuilding supplements he needs to build a 110kg+ mass physique and then shred it down to under 100kg stage ready rock hard sculpture.
To download his diets simply click the link: http://bulkpowders.com.au/free-diet-download.html
To continue to follow Nath's journey, like the faceboook page, follow our instagram, and subscribe to our youtube channel, that way you won't miss a thing!
"Here we are, currently three weeks from the Arnold Classic Australia which means we are under one week out from the Melbourne championships. This week I'm going to go through the peak week protocol leading to a body building show. This year I'm going to do things slightly different, as it is, for the qualify show. I'm going to test out a few new things see how my body works. In the meantime, I'm going to go into a bit of an upper body circuit, a bit of a lower body circuit. I don't want to create too much inflammation for my body. Especially in the week leading up to in the week leading up to the body building show. Here we are. We're three weeks out fromArnold Classic Bodybuilding Australia. We're under one week out from Melbourne championships Bodybuilding Australia. Let's go do some training.
In any body building preparation, the peak week protocol is the most important part leading up to a body building show, as it can either make or break your entire body building prep in as simple as one week.
For me, my peak week protocol starts from seven days out. If I'm competing on a Sunday, my peak week protocol will start on a Monday. What I'm doing on Monday and on Tuesday and on Wednesday is I'm depleting all the carbohydrates out of my body entirely. This is super important part of the prep, as you want to make sure your body gets nice and flat for those first few days before we go and load those carbs in and sodium later on in the prep.
At this stage, we're also making sure that we're keeping the sodium levels nice and stagnant. We're not trying to increase it, we're not trying to decrease sodium. We're trying to keep sodium exactly where it's been your entire prep. We don't want that to change. Also, what we're doing is we're making sure, me personally, as we're only really eating protein and vegetables, we want to make sure our protein content is a little bit higher than usual and you want to make sure the vegetable choice in some vegetable along the long the lines of a diuretic. Me, personally, I use asparagus.
Thursdays, to me, is when I start my carb loading. I usually start my carb loading about 72 hours out from a body building show as long as I'm in good condition. At the same time, on Thursday, from 72 hours out of my body building show, I completely stop my training as well. That's just so I can let inflammation in my body go down and body can rest up. When I jump on stage, my body is nice and clean and crisp. In the process of when I'm eating the carbohydrates, I'm making sure I choose nice easy digestible carbohydrates; white potato or white rice. I'm cutting my protein content in half. At this stage, all I really need is carbohydrates for my body. I'm making sure I'm eating about every two to three hours.
On Friday, I'll cut my sodium at about 48 hours out from show. This is pretty much exactly the same every single year. It's just what works for me. I just know it takes about that long for my body to fully deplete the sodium out of my system. I'm making sure, as this is my main day of carb loading, after every single meal I'm eating, I'm posing and squeezing all those carbohydrates and water into my muscle bellies after every single meal. That's really, really important. The same thing again, I'm making sure that after I hit my posing, I'm lying down, I'm resting my body, so I don't have excess inflammation leading into the show.
Saturday I do exactly the same thing I do Friday, except for my last meal. Depending on how I look, I will chuck in a couple of red meat meals with a bit of higher fats. I feel like fats just work for me. Everyone's individually different, but I feel like that since my last two shows I've done, I've put the fats back in, and it just works for me. That's what I do on Saturday night. Also, another big thing about Saturday, the day before the show, is exactly 24 hours out, I try and time before I jump on stage is when I cut my water intake as well.
On Sunday, the day I'm competing. When I wake up Sunday morning, all I'm having is really, really dry carbohydrates; rice cakes and some honey. All that kind of stuff. I'm not having any carbohydrates which contain water which is the whole purpose of me cutting water out 24 hours out before I jump on stage. Also, what I do, is a little trick for myself which I find works for me, around about five or six hours before I jump on stage, I'll have a really fatty red meat meal and I chuck in about another four or five full eggs, but I make sure while I'm cooking them, I cook them a little bit runny so they digest really nice and easily.
I'm also making sure on Sunday that I stop eating solid foods about three to four hours out of a body building show, just so I could rest my digestive system ... My tummy can come in nice and tight those last couple of hours leading into the show. When I jump on stage and hit those poses, I don't have any distention through my midsection. I think that's really, really important to time that correctly as well. I thought someone who eat way to close to the show and that their midsection is distended purely because of that.
Another little trick I do 45 minutes before I jump on stage, that's where I put all my salt back in; 45 minutes on. One: that prevents the cramping from having low sodium in your body and having no water in your body. Two: just for me, personally, I feel like when I put the sodium back in my muscles, they pop out a little bit more. Sometimes I just have 150 or 200 grams of Doritos or salt and vinegar chips, or any chips like that. That's what I kind of do 45 minutes before I jump on stage.
Last, but not least, in the last 20 minutes before I jump on stage as we're getting called up, I'll have some kind of a vasodilator, whether it be agmatine sulfate or arginine or something like that. That brings out a massive pump in my body. It dilates in my blood vessels so all those carbohydrates and sodium can really suck into my blood vessels, into my muscle cells and then get that nice full effect. Finally, I jump on stage and we win the show.
Thank you guys for watching, I hope you got as much out of that as you possibly could, next week we’re going to go over the Melbourne Championships Bodybuilding Australia, we’re going to go over the running of the show, we’re gonna go over some of the placings of the show, and what I’ve got to do to make myself the best I possibly can in the lead up to the Arnold Classic Bodybuilding Australia. To stay updated with our videos, like our Facebook page or subscribe to our Youtube channel. See you guys next week."
Song: La Tartine - Vybz
To continue to follow Nath's journey, like the faceboook page, follow our instagram, and subscribe to our youtube channel, that way you won't miss a thing!
