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Last week before the competition

Last week before the competition in terms of training and nutrition

Anyone who at least once tried pre-competitive preparation, or was close to a person, who was preparing for the competition, will agree that everything starts to break the last few days before the competition, specifically the last week. We have searched the internet for you and found that there are very few articles dealing with this issue, with this specific period in preparation of bodybuilders. This may be due to the fact that very few bodybuilders reveal the secret of how to tweak your form. In terms of training and nutrition, this period is extremely difficult, and every single mistake can cost you the excellent form that you wish to present on stage. 

Training

There are many opinions and theories on how to set your training from Monday until Saturday, i.e. the day of competition. However, we draw on practical experience of Slovak bodybuilders and the recommendations that are provided here really work and, more importantly, produce real results. During the last week, you do not try to gain muscles; the main task is depletion of glycogen from the muscles in order to refuel it again into your muscles by means of appropriate nutrition. So let's discuss the most important aspects in a few points.

  • About 14 days before the competition, practice without a break - nonstop - your muscles need to be really exhausted.
  • If possible, have the last leg training on Saturday or Sunday, it means seven or six days before your competition, in order to allow the drainage of water from your legs in sufficient advance.
  • The last week, train from Monday to Wednesday, whether it will be single-phase or two-phase training is up to you. Some people have the last training on Thursday morning, what in principle is not bad, but our competitors always get by without it.
  • During the last days, avoid excessive cardio training. It is enough to finish with it on Sunday or Monday. Keep in mind that if you are not in form, the last week will not help you. To achieve an excellent form, you have to be 100% ready as early as Sunday.
  • During the last workouts, train hard enough, but do not resort to extremes. This may only harm you. 

 

Nutrition

It is nutrition that is the most fundamental in fine-tuning your body. We will divide the whole week into separate days and discuss each one in detail, in particular the composition of your diet.

Sunday

It would be good if high carbohydrate wave falls on this day in order to have enough energy for the days that are ahead. This day is an ordinary diet day. You can consume vegetables, as well as any supplements.

Monday

It is the first day of a very demanding week. The recommended intake of carbohydrates is 50-0 g and solely from rice, rice cakes, preferably in the morning. Exclude any vegetables, salt, spices containing salt, drinks with artificial sweeteners and certain types of supplements. You can do with BCAA tablets, vitamin C, and a fat burner, if you still need it. Increase water intake to 3-5 liters of tap water. Protein intake should represent 2.5 g per 1 kg of body weight, and be derived exclusively from chicken, fish, and egg whites. Prepare the meat in boiling unsalted water.

Tuesday

It is the same as Monday, with the exception that you have to completely exclude the intake of carbohydrates and increase the protein intake to 3 g per 1 kg of body weight.

Wednesday

Again, you are completely without carbohydrates, but boosting protein intake to 3.5 g. 

 

Day

Amount of proteins Amount of carbohydrates Amount of water Supplements
MONDAY 2.5 g per kg / BW 50 g 3 – 5 liters BCAA, vitamin C, fat burner
TUESDAY 3 g per kg / BW 0g 3 – 5 liters BCAA, vitamin C, fat burner
WEDNESDAY 3,5 per kg / BW 0g 3 – 5 liters BCAA, vitamin C, fat burner

 

Those who went through these three days would certainly confirm that they are without any doubt the most difficult days of the entire pre-competition preparation. It is not only the physical onslaught, but especially mental pressure, and it is in this period that athletes often fail. It is necessary to adhere to the prescribed regimen because every mistake in the dietary regime leads to irreversible damage of your form. It is expected that each day you will have less and less energy, but do not worry, this feeling is a good sign that your body is free of carbohydrates. Great, that is just that we need! If you have got this far, you are exactly halfway.

 

Thursday

Training is over and finally, you can consume carbohydrates. The so called sugar period starts. It is a slang term used to describe the period of water drainage and increased carbohydrates intake. While the first three days of the week (Monday-Wednesday) are always the same, sugar period has several forms and it is up to you which you choose. We will introduce you the most universal ones, which are confirmed by bodybuilders, as well as athletes from the physique category. The recommended level of carbohydrate intake is 8-10 g per 1 kg of body weight, mainly from rice bread and jam.

Example for a bodybuilder weighting 80 kg: amount of carbohydrates: 640-800 g. This value must include carbohydrates from bread and jam in a ratio of 3/4 for rice bread and 1/3 for jam. Proteins are at zero, we do not count those from rice bread. We eat every two hours beginning in the morning. The amount of liquids is at the level of 1 liter of tea (such as peppermint tea) prepared from distilled water. Watch out for sodium! It can cause enormous damage:

Friday

It differs from Friday in two things - in the amount of carbohydrates and the water intake. Both will be reduced by half. Thus, the carbohydrate intake is at the level of 4-6 g per 1 kg of body weight and the amount of fluids drops to 0.5 liters in the same form as on Thursday. Carbohydrates can be obtained from children's biscuits and baby food. But here again, watch out for sodium. Do not drink after 7 pm.

 

Saturday

Now it is essentially unimportant what you eat, but we recommend continue eating 6-8 g of carbohydrates, their form it is up to you. It is good to prepare individual meals in advance. Liquids are suspended. In case of huge thirst, consume a few segments of orange with each meal.

Day

Amount of proteins

Amount of carbohydrates

Amount of water Sodium
THURSDAY  - 8 – 10 g per kg / BW 1 liters -
FRIDAY -

4 – 6 g per kg / BW

0,5 liters -
SATURDAY - 6 - 8 g per kg / BW - -

Cardilan

It is used in conditions with mild deficiency of potassium or magnesium. It is therefore very helpful especially in the handling of fluids in the last days of pre-competition preparation. It will help to prevent convulsions and drag the residual water into your muscles. The most common pattern of use is:

Thursday: 4 pcs throughout the day with food

Friday: 6 pcs (2 in the morning, 2 at noon and 2 in the evening)

Saturday: 4 pcs in the morning, the other 2 during the competition

In a series of articles on the pre-competition diet, we tried to describe in a simple style the diet in a pre-competition period and point out that this is not so difficult. It is about four things: good food, supplementation, training and adequate recovery. It is important to get to know your body and listen to its needs; you cannot find everything in the books because everyone is unique. Practical experience and willingness to share it will deliver results. Experience what it feels like to see in the mirror drained muscles sharp as razor filled with carbohydrates.