This peak week template should provide a general outline of the prep discussed in this article.
The macros/calories listed are my personal amounts – be sure to make adjustments to feed your own needs, goals, etc.
General guidelines regarding food:
Good carb sources include: jasmine rice, brown rice, white potatoes, yams, and oats. Rice cakes are also acceptable.
Good protein sources include: white fish, chicken, egg whites, shrimp, ground beef/bison, beef/bison steaks, and whey protein.
Good veggies include: leafy green veggies, cucumber, green beans, asparagus, etc.
Good fat sources include: coconut oil, olive oil, avocado oil, UDO’s oil, peanut butter, and almond butter.
Jamin Thompson’s Peak Week Cheat Sheet
| Schedule | 7 Days Out (Sun) | 6 Days Out (Mon) | 5 Days Out (Tue) | 4 Days Out (Wed) | 3 Days Out (Thurs) | 2 Day Out (Fri) | 1 Day Out (Saturday) | Shoot Day (Sunday) |
|---|---|---|---|---|---|---|---|---|
| Carbs | Loading Phase (increase carbs by 50% to 100%). 400g to 600g. | Continue loading phase. Keep carbs around 400g to 600g. | Continue loading phase. Keep carbs around 400g to 600g. | Begin to taper down carbs. 25% of carbs should be eaten for breakfast right before you train. Then eat 25% of your carbs post workout. Continue to split the rest of your cabs out evenly with the rest of your meals as you continue to taper throughout the day. Aim for around 100g to 150g of carbs total. | Keep carbs around 50g to 75g. Try to eat around 50% of carbs post-workout. Then continue to split the rest of your carbs out evenly with the rest of your meals. | Same as previous day. | Same as previous day. Have a burger for dinner (or a slice of cheesecake after a regular meal) to help you fill out. | 40g to 60g potatoes, rice cakes, or pancakes for breakfast to help you continue filling out. |
| Water & Sodium | 1.5 to 2 gallons of water. Add table salt to food. | 1.5 to 2 gallons of water. Add table salt to food (2,000mg to 5,000mg of sodium). | Drink 1.5 to 2 gallons of water. Add table salt to food (2,000mg to 5,000mg of sodium). | Drink 1.5 to 2 gallons of water. Add table salt to food (2,000mg to 5,000mg of sodium). | Drink 1.5 to 2 gallons of water per day. Add table salt to food (2,000mg to 5,000mg of sodium daily). | Drink 1.5 to 2 gallons of water. Add table salt to food (2,000mg to 5,000mg of sodium). | Drink 1.5 to 2 gallons of water. Add table salt to food (2,000mg to 5,000mg of sodium). | Sip on water to quench thirst as necessary. |
| Protein | Slightly reduce regular protein intake by about 10%-15%. 180g to 200g. | Continue to keep protein reduced by 10% to 15% during carb loading phase. 180g to 200g. | Continue to keep protein reduced by 10% to 15% during carb loading phase. 180g to 200g. | Increase protein intake by 10% to 15% above your normal baseline. Aim for 250g to 300g. | Continue to keep protein intake at 10% to 15% above your normal baseline. 250g to 300g. | Continue to keep protein intake at 10% to 15% above your normal baseline. 250g to 300g. | Continue to keep protein intake at 10% to 15% above your normal baseline. 250g to 300g. | Small pieces of grilled chicken or ground turkey in the morning with breakfast |
| Fats | 20g-30g daily. | Continue to keep daily fat intake around 20g to 30g per day. | Continue to keep daily fat intake around 20g to 30g per day. | You should be able to slightly increase daily fat intake to 30g to 60g per day. | Keep daily fat intake around 30g to 60g. | Keep daily fat intake around 30g to 60g. | Keep daily fat intake around 30g to 60g. | Nibble on almonds or cashews throughout the shoot when hungry. |
| Supplements | Digestive enzymes, probiotic, whey protein | Digestive enzymes, probiotic, whey protein | Digestive enzymes, probiotic, whey protein | Digestive enzymes, probiotic, whey protein | Digestive enzymes, probiotic, whey protein | Digestive enzymes, probiotic, whey protein | Digestive enzymes, probiotic, whey protein. Take half dose of dandelion root extract mid-day. | Take half dose of dandelion root extract in the morning. Take Arginine and non-flush niacin at the shoot to keep you pumped and vascular. |
| Training | Continue regular training schedule but decrease normal poundage around 70% to 80% and increased reps to 12-20 | Continue your normal training routine. Decrease weight by 70% to 80% and keep reps from 12-20 | Continue your normal training routine. Decrease weight by 70% to 80% and keep reps from 12-20 | Continue your normal training routine. Decrease weight by 70% to 80% and keep reps from 12-20 | Normal training ends and upper body glycogen depletion circuits begin. 3 rounds, 20 reps each exercise. Do not train longer than 45 minutes. Decrease normal resistance by at least 50%. Do not train till failure. Do not do any cardio. Do not train legs. | Perform same upper body depletion circuit as previous day. | Perform final upper body workout. Same exercises as previous day, but not in a circuit. 2 sets of 25 on each exercise. | Optional: 15-20 minute upper body circuit before breakfast. |
| Veggies | Eat as many green vegetables as you can. Steamed or raw veggies are recommended to slow digestion and keep you from feeling hungry as often. | Eat as many veggies as you can to stay full. | Eat as many veggies as you can to stay full. | Eat as many veggies as you can to stay full. | The majority of your carbs will come from veggies. | The majority of your carbs will come from veggies. | The majority of your carbs will come from veggies. | N/A |
Here are some additional pointers:
48 Hours Before The Shoot:
You don’t have to do this, but I strongly recommend you get a spray tan before your shoot. A great tan will make you look 1000 times better on camera than you would if you did not tan.
The Day Before The Shoot:
A little trick I like to use the night before to fill out my muscles is to eat something DENSE.
Something that is sugary, salty, fatty, and has a bunch of calories.
It’s usually a food that many people mistakenly believe would ruin all of the hard work they have put in…but it actually does the exact opposite.
What’s the trick?
I’ll have a medium sized slice of cheesecake or a medium cheeseburger – and I’ll usually eat it 60 to 90 minutes after my last meal of the day (which is usually a large steak and half of a sweet potato).
Doing this really helps me fill out and get hard and tight for the next day.
Depending on my conditioning and the shoot, I’ll sometimes drink a glass of red wine as well as wine can help the body appear more vascular.
Try it and see how your body responds!
Please keep in mind that everyone is different and your body may respond differently than mine does. So be sure to experiment to see what works for you as you test out different methods to learn how your body responds.
It is always a good idea to keep a journal so you can write down everything.
Paying attention to detail is critical.
Day Of The Shoot:
This is where the fun begins!
30 minutes or so after I wake up I’ll make breakfast, which will usually consist of some small pieces of steak or chicken, a small sweet potato, and a small piece of cheesecake.
Even though I usually wake up starving on shoot day, it is important not to pound the food too fast and get bloated…but to slowly chew everything slowly and thoroughly.
The last thing you want is a bloated belly when the cameras start rolling…
I’ll have a few sips of water after breakfast but again it is important not to pound it…even though you may be super thirsty.
Of course you need to fill out your muscles, but you don’t want to overdo it…so be sure to check yourself out in a full size mirror before you get dressed.
If you look ripped and your muscles don’t look flat as a pancake, just continue to sip your water as you need it.
If you look or feel flat drink about 4-6 ounces of water every 30-60 minutes or so and eat a few salted rice cakes on your way over to the shoot to help fill you out.
Again, please keep in mind that everyone is different and your body may respond differently than mine does.
So be sure to experiment to see what works for you as you test out different methods to learn how your body responds.
It is always a good idea to keep a journal so you can write down everything.
Paying attention to detail is critical.
Good luck.