Hey everyone! Since this is my first time prepping for a 'legit' photo shoot, I figured I would share with you my peak week plan. Keep in mind, I've done some research about how to approach a peak week and I've modified what I've learned to reflect what I think my body needs - so this may not work for everyone. Heck, it may not even work for me! But with this sport/industry you have to be willing to invest in a lot of trial and error. So if nothing else, I will learn. Here it is!

Training
Monday - 20 mins fasted AM HIIT (bike) + PM arms
Tuesday - 20 mins fasted AM HIIT (bike) + PM shoulders
Wednesday - 20 mins fasted AM HIIT (bike)
Thursday - 20 mins fasted AM HIIT (bike) + Hams/Back
Friday - 20 mins fasted AM HIIT (bike) + Chest/Abs
Saturday - Photo Shoot Day - OFF
Sunday - I'm still going to workout to hit Quads/Calves

Diet
A few of the basic rules: No added salt, no sweetener, no sugar, no dairy and no packaged foods. Water will begin at 4 liters per day from Monday - Thursday and then deplete to 2 liters a day on Friday, and Saturday morning I will only sip on water with BCAA's in it. 

Meals: Monday - Thursday 
Meal 1:
1 glass of green tea
2 whole eggs + 100g egg whites scrambled with oregano and garlic powder
30g Oatmeal with allspice & cinnamon 
1 liter of water (during an post workout)
2 calcium chews 
2 vitamins (ActiveX)

Meal 2:
1/2 scoop Gaspari Myofusion
1 cup black coffee
20g cashews (unsalted, natural)

Meal 3:
30g of spinach (measured raw, then cooked)
3oz of BBQ chicken (seasoned with oregano & garlic powder)
1 Hard Boiled Egg

Meal 4:
1 scoop Gaspari Myofusion 
1/2 a Whole Wheat English Muffin 
1 Cup Green Tea

Meal 5 - Pre Workout:
1 scoop Gaspari SuperPump250

Meal 6 - Post Workout:
1 scoop Gaspari Myofusion 
15g of oatmeal 

Meal 7:
2.5oz of BBQ chicken (seasoned with oregano & garlic powder)
30g of spinach (measured raw, then cooked)
1 tsp olive oil
50g of raw cucumber

Meal 8
100g plain egg whites (spices to season)  

Meals: Friday 
On Friday, the meals will be the same, except meals 7 and 8 will both change to 3oz of BBQ Chicken +100g of sweet potato - with meal 8 including 3oz of red wine (to aid with vascularity the next    morning).

Meals: Saturday (day of shoot)
Upon waking I will ingest is 3oz of BBQ chicken and 100g sweet potato and 5-15 mins before taking photos I will eat a Kit Kat Chunky Bar to fill out my muscles. After the shoot I will have a protein    shake and some Peanut butter and from that point on the day in unplanned as I am going out with    some friends to celebrate my birthday, the end of my cut and the kick off of my build phase! YAY!

Other
Some of the other tasks I will be doing to prep for this week as as follows:
  • Waxing Eyebrows - early in week
  • Dying Hair (just for touch up) - early in week
  • Exfoliating entire body - Thursday night
  • Applying self tanner (natural looking colour) - Thursday night 
  • Manicure/Pedicure (clear polish) - early in week
  • Applying preparation H to my stomach, wrapping it in plastic wrap and sitting in the sauna to tighten loose skin -Monday, Tuesday, Wednesday night's