Contest Prep: BigStew's 20 Weeks To The 2008 BLNPA New England Natural (Part 7)

The sole purpose of your final week is to peak for your contest day. Workouts and cardio are kept to a minimum but diet is critical. See what I did this week - including diet and training - right up to contest day! Read on.

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Alex Stewart Peak Week
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1 week out. Also known as "Peak Week". The sole purpose of your final week on the contest prep is to peak for your contest day. Workouts and cardio are kept to a minimum but diet is critical. Everything you put in your mouth has a purpose. That purpose is to be full, vascular and dry when you step on stage. I will also go into detail on how to get the perfect contest tan.

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Diet
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My peak weak started on Sunday, six days out from my contest. I basically had 2 stages to my diet. A Depletion/Water Load Stage (Sunday, Monday and Tuesday), where the purpose is to deplete my body of all it's muscle glycogen and flush out all the salt in my system with all the water.

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Alex Stewart.

Then a Carb Up/Water Deplete Stage (Wednesday, Thursday, Friday), where the purpose is to fill out your muscle with glycogen and draw the water that is under your skin into your muscles. Here is what my diet looked like during Peak Weak:

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arrow Depletion/Water Load Stage (Sunday, Monday and Tuesday)
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arrow Carb Up/Water Deplete Stage (Wednesday and Thursday)
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arrow Carb Up/Water Deplete Stage (Friday)
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Training
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Training and posing was very limited during peak week. The purpose of my training is to deplete the muscle of their glycogen during the beginning of the week and let the diet fill them back out. I used very light weight and short rest periods during these workouts.

I did no posing during my peak week. My muscles needed the time to rest and relax before the big long day on stage and I can tell you I am glad I did give them a break because as you will find out in my next article the judges worked us hard on stage. Below is a look at my final week of training during Peak Weak:

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arrow Sunday: Legs:
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arrow Monday: Chest/ Back/ Shoulders:
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arrow Tuesday: Biceps/Triceps and Abs:
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arrow Tanning:
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    I did my last full body shave on Wednesday morning. I went booth tanning later that day. By Thursday I was ready for the good old contest tan. I used Jan Tana Contest Color Kit.

    Related Tanning Articles:

    Thursday morning, I exfoliated first then use the moisturizer and put my first coat of color on. I put another coat on later that evening. I put 3 coats on Friday, one in the morning and 2 in the evening. I put my last coat of color on Saturday morning the day of the contest.

    I used Dream Tan formula #2 and applied that Saturday morning after my last coat of Jan Tana. I put on a second coat of Dream tan before stepping on stage. I was told by many that I had the best contest color in the show, so if you were lacking in the tanning department last time out give my contest tan process a go. I am sure it will improve your color on stage.

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Conclusion
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This is a very strange week for the body. In the beginning of the week you don't want to see any more water but would like some more food but by the end of the week the tables have turned and you are eating plenty of food but would love a tall glass of water. Also with the limited training your body is completely loving the time to rest up before the big day.

I have been working out my body twice a day non stop for 19 straight weeks. The time off feels great but you need to be focused on the contest.

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Alex Stewart.

I would say it was an extremely successful contest prep. 20 long and hard weeks have led up to this one day. One day to show everyone all the blood, sweet and tears I have put into this prep.

I have put in my work and now it is time to display my master piece. In my next article I will discuss the entire contest day, from waking up, pre-judging, back stage, the night show and my favorite of all the big eats after the contest.

    Check Out Alex Stewart's BodySpace Here.