Final 2-Week Peaking Plan (April 8-20)
Weekly Strategy Overview
April 8-13: Continue fat loss (254g C / 191g P / 49g F)
- Stay in deficit, maintain lean look, no cardio changes. Train hard but smart.
- Meal prep as usual (chicken/mince + rice + broccoli), Huel, banana, Serious Mass, electrolytes.
April 14-16: Glycogen depletion (180-200g C / 190g P / 49g F)
- Slight depletion to prep muscles for carb supercompensation.
- Cut rice to 100-150g cooked/meal. Avoid fiber. Keep protein high and steps consistent.
April 17-19: Carb loading phase (350-400g C / 190g P / 40-45g F)
- Fill out muscles, look fuller and harder. Train lightly.
- Follow carb-up meal plan (see below).
April 20: Photo Day (300-350g C / 185-190g P / 40-45g F)
- Peak: full, dry, vascular. Light food, low fiber, light pump and flex.
- Light breakfast, whey shake, small pump workout, flex under good lighting.
Carb-Up Sample Meal Plan (April 17-19)
Meal 1: 60g oats + 1 scoop whey + 1 banana + 10g honey
- 77g C / 32g P / 6g F
Meal 2: 200g cooked white rice + 150g grilled chicken
- 58g C / 37g P / 4g F
Meal 3 (Snack): 4 rice cakes + 10g peanut butter + 1 scoop whey
- 34g C / 31g P / 7g F
Meal 4 (Post-Gym): 200g white rice + 150g chicken + 100g mango
Final 2-Week Peaking Plan (April 8-20)
- 71g C / 38g P / 4g F
Meal 5 (Bed): 40g cornflakes + 150ml skim milk + 1 scoop whey
- 44g C / 32g P / 2g F
Daily Total: ~350g C / ~190g P / ~23g F (no oil or ketchup used)
April 20: Photo Day Routine
8:00 AM: 2 rice cakes + 1 tbsp honey + banana
9:00 AM: 1 scoop whey + 100ml water
10:00 AM: Light pump workout (push-ups, curls, raises)
11:00 AM: Flex and take photos under warm or natural lighting