Hi, I am about 2 weeks out of a show in Virginia. I compete in figure in the WNBF. I am always willing to try something ner or better. Here is a sample of my last week of before competition. If there are any comments out there or suggestions. I am 5'3 and weigh right now 115. I always seem to drop a couple pounds my last week.
Mon, Tues, and Wed. i eat 6 meals. first meal is 6 egg whites with 1/2 grapefruit, meal 2 is protein + flax, meal 3 is protein with 2 cups veggies, meal 4, 5, 6 are protein + flax.
I add salt to all my meals and drink 2 gallons water per day (mon,tues,wed)
Thurs.and friday 1st meal, chicken, 1/2 cup oatmeal(cooked)1/4 raisins,
2nd meal, protein + flax, 3rd meal, same as first, 4th meal same as second, 5th meal same as first, 6th meal same as second. I drink 1.5 gallons water on thursday, friday one gallon, stop drinking about 7pm.
Any suggestions, ideas? Thanks.

the thing with peak week is that it really depends on how you dieted for your show? Low carb? Did you ever do large refeeds during your prep? If so, how did you look 1, 2, 3 days after.

I like to have Weds be my largest carb intake day then start the drying out process Thurs and Fri.

Rememeber its about manipulating sodium, carbs and water (and understanding potassium's role).

Carbs actually pull water into the muscle cell, 1 gram carbs needs 3 grams water to seat within the cell, it wont pull from organs or blood as that would kill you so it will pull from the sub q water under the skin.

Sodium controls EXTRAcellular water, meaning outside the cell, or under the skin.

Potassium controls INRAcellular water, meaning inside the cell, or inside the muscle.

This is called the sodium-potassium pump. So think what happens if you create a shift downward in sodium and UPWARD in potassium, the pump will fuel water into the cell. Add to it carbs that will pull water in now you are hardening up.

But, if you drink to much water it cant pull it all and you will get sub q, thats why people spill on carbs. Think of this if you ate 300 carbs and 600 grams water, you are 300 grams water short so it would start to pull the water from under the skin to get the 900 grams water that is needed to hold those carbs. 1 gram carb = 3 grams water to hold it in muscle.

All these variables go into setting up your peak week.

There are 3600 grams of water in 1 gallon. I do everythign in grams when I weigh out my water portions to eat with meals. Anyways....

Also good to know sweet potatoes are chalk full of potassium so I like those to load on.

I wont throw out carb amounts to you, you will need to take what Im saying and apply it as there are WAY to many varibles.

But I think you could load a bit more carbs if you dropped water a bit more in my opinion 1 gallon is a bit much on friday.

But, the question is are you not happy with your current protocol or are you just wanting to experiment?

I would like to try something new. Would like to be a little harder on show day.