Ferro Fitness

The final week of your contest prep, also called ‘peak week‘, is often the most difficult to tweak and plan for. Here is a great template of how your final week should look heading into a competition of photo shoot to maximize your physique on stage.

7 Days Out

1. Your last day of higher carbs

2. Keep protein sources to chicken, white fish, and egg whites

3. Starches should be mostly sweet potatoes and yams

4. Keep starches mostly pre/post-workout

5. Your last day of an increased water intake

6. Veggies should be asparagus, spinach, and broccoli

7. Sources of fat should be liquid fish oils and taken at multiple points during the day

6 Days Out

1. Starches are now solely post-workout (3oz sweet potato works great)

2.  Keep veggies in your diet

3. Water intake starts to decrease

4. If you are lean enough, fat intake will stop here

5, 4, 3 Days Out

1. Starches are now only consumed for breakfast as you are no longer training at this point

2. Water intake is the same for all of these days

2 Days Out

1. Keep your low morning-only starches in (still 3oz)

2. Veggie intake is reduced to half of your usual amount

1 Day Out

1. Increase your protein intake for your final two-three meals of the day

2. Have moderate starches with each meal as this will be your carb up

3. Your final two meals will contain a higher amount of starches

4. No water cut needed as your body needs water to absorb the carbs

5. No veggies today

Show Day

1. Have some fats and carbs with your morning meal (steak and potato works great)

2. Your remaining meals will contain moderate protein and carbs

3. Sip on water throughout the day (chugging causes bloating)

4. Ensure to have a meal 1 hour prior to going on stage

5. Consume sugars, carbs, and fats (rice cake with peanut butter and honey) 20 minutes before pumping up and going on stage

6. Have moderate protein and carbs during the rest of the day and repeat those steps before the final night show