UNIVERSITY Contest Prep Holding the Peak for a One Day Show Course Overview ”Show Day: Holding the Peak” You will learn this at the end: How to trial run the show day peak Adjusting fluid and nutrition for full verse flat during peak week Night before show adjustments to wake up nailing “The Look” How to adjust variables to hold “The Look” on show day PED and supplement usage or NOT on show day? Pump up nutrition and hydration strategies What to post prejudging into finals: improving or holding? The issue with water manipulation and a primer in diuretic usage John’s Indy and NY Pro Case Study for Show Day Peak Peaking Without Gambling Goal is to find the most repeatable look that you can display on show day Find the right balance: Flat & Soft Dehydrated lack of food Still fat Full & Hard Fat free, optimal nutrition and hydration Full & Soft Over fed & hydrated, Still fat Peak week is daily planning to “mimic” show day Ideal approach: “Eat into the show” 100-120% maintenance calories daily “Carb front loading” and “backloading” has problems in repeatability and assessment Multivariable approaches: Sodium, fluid and diuretics makes this entire assessment process much harder to nail “The Look” What to Know Before Show Day to Nail it Multiple assessments per day to find the best visual look on stage, starting 3-4 days out Mimic Show Day Train around same time you would be pumping up for stage(if possible) Same number of meals in prior to training or stage time Same types of foods (Rice should not swap to the magical pancakes) Document foods, fluids, and sodium intake for the day Pics and weight: • Fasted, 30 prior to meals, Post training, pre bedtime • Note overnight weight drop • At what body weight are you hard and full? • At what body weight you get too flat and look softer? • Is this a specific body part we can sacrifice? • At what body weight are you too full and get softer? • Is a specific area softer and can we sacrifice it? Lets see an example: Example of finding “The Look” before show day DAY OUT PLANNING 204.0 lbs 16oz coffee Meal 30g whey isolate pre workout meal 3oz chicken 8:00 AM 35g oats, dry measure 140g jasmine rice 30g pumpkin ¼ tsp salt 10 oz water w/ meal 205.8lbs Pre Intra subtotal scoops Animal Pump Pro +20oz water+1/4 tsp salt 16oz water 207.0lbs subtotal CHO PRO FAT Fiber Kcal 23 40 20 21 0 0 68 48 10 0 10 3 204.0 lbs Fasted Vs 207lbs post training What I gain and lose in “the look” at different weights? Front shot much fuller in chest, arms, delts, glutes slight softer 72 once fluid over hours and 68g carbs 482 40 During Peak Week: Nutrition and Fluid Adjustments to hit “The Look” The Right Amount of Full Verse Right Amount of Hard Fluid and Sodium: • Keep constant, only variable to understand is carbohydrate Carbohydrates and Fats: If NOT getting full and scale weight is NOT increasing: • Increase carbohydrate per meal (~10-20g per meal) • If food volume is getting too high add in fats as well to increase calorie density • Protein held constant If “spilling” quickly and getting softer “watery”, scale weight increases quickly: • Decrease carbohydrate per meal (~10-20g per meal) • Fats can be added in place of carbs in this situation to limit glycogen load • Protein held constant Adjusting food amount, you can slow down or increase the rate of weight gain to achieve the full look or delay it Sacrifice fullness for hardness and vice versa (body part dependent) Pre-Bedtime Nutrition and Fluid Adjustments to hit “The Look” Waking up too Flat and not enough time to fill out What is your overnight weight drop? If you see your weight dropping in the PM you can predict getting even flatter the next day Corrections: Add more carbs and/or fats to last meal Eat a snack overnight with fluids Waking up too Full and losing conditioning Is your bedtime weight increasing higher? Corrections Lower carbs in prebedtime meal Only Protein and fats No fluids overnight Fast longer in AM or meal earlier pre bed NY PRO Peak Pre-bedtime Example Day out Pre bedtime weight: 209.2lbs (normal 211lbs PM to 204.0lbs AM) 2lbs light at bedtime: predicted waking up too flat 204lbs was too flat, goal was 206-207lbs stage weight Plan: Meal 45g whey powder wt 9:00 PM 30g oats, dry measure 50g cream of rice, dry measure 209.2 pre bedtime rice cakes (added in addition) 30g peanut butter (added in addition) 27 40 32 22 4 15 subtotal 110g rice 96 30 47 17 3 33 Mid sleep 2:00AM 207.2 premeal 15g peanut butter 725 228 1/8 tsp salt 8oz water subtotal 205.4lbs waking Adding food to last meal and eating overnight held weight more and less drop Waking up and “The Look is Nailed” Waking up hard and full, but what now? How you hold “the look” or adjust it? Adjusting and Holding “The Look” on Show Day You should know from previous days the X amount of carbs that increases weight or maintains it or drops it We will want to give enough fluids to control “the look” We only need enough fluid for digestion, absorption and filling out glycogen When flat you will need more muscle glycogen which in turn more fluids with carbs When full, glycogen is topped off so less carbs and fluids will be needed Protein can be lowered by 1-2oz on this day to limit food volume Veggies can be removed this day to limit food volume Adjusting and Holding “The Look” on Show Day Adjusting Carbs: Flat: X grams that increase weight from data gathered (EX: 80g) Nailed: X grams that maintain weight from data gathered (EX: 50g) Full: X grams that decrease weight from data gathered (EX: 30g) Spilled: Fasting longer, Pump up workout, Protein fats only Fluids With Meals: Keep fluids constant with meals per normal (4-8oz with meals) This will be needed for digestion and absorption Fluids Between Meals: Based on previous data and normal intake Fluid starting point is from previous day data, unlikely to exceed previous fluid targets Conservative start at 50% fluids Weight not increasing on high carbs = more fluids Consume fluids between meals in weight needed to increase Example 1lb weight gain/loss = 16oz fluid If weight is too high and look soft lower carb first, second lower fluids Application for Coffee (Gi motility and diuresis) Sodium Between Meals: Keep this constant as days prior Show Day Supplements and PEDs General rule: If you looked peaked every day leading up to show, no need to change now PEDs: • Oral AAS continued • Thyroid continued • Clenbuterol may or may not be continued • Aromatase Inhibitor continued Supplements: • Keep multivitamin/mineral complex in place • Due to potential fluid restrictions limit other health supplements day of show NY Pro Pre-Judging: Nutrition and Fluid Manipulation 205.4lbs waking 16oz coffee first thing AM Meal 5:00 AM 45g whey isolate 120g cream or rice, dry 10oz water with meal Post meal 6:40 205.4lbs 6:45-7:30 25oz Meal 7:30AM between meal 25oz water subtotal 20g whey isolate 50g cream of rice dry measure 6oz water with meal 206.4lbs PUMP UP 8-8:30AM subtotal Scoops Pump Pro + 10oz water (75oz water total) Waking up at 205lbs I knew my nailed look was 206-207lbs Post meal I had zero weight gain 25oz fluids add between meal (~1.5lbs) Prior meal I was 206.4bls (in target zone) Meal was maintenance carbs (40g) and still fluid with meal Fluid into prejudge was 10oz to maintain hydration (1/2 what increased weight) 75oz fluid over 3.5 hours compared to previous trial 72oz fluid over 2.5 hours More fluids needed? Pump up Nutrition and Hydration Strategies General rule: If you looked peaked every day leading up to show, no need to change now If you aren’t 95-100% prior to walking on stage no last-minute trick will save you Stick to food and supplements you have used all prep, no ”wild cards” Pre workout/pump up formula: MOST IMPORTANT: Water: adequate for hydration and fullness 4-20oz (needs based) Sodium: acute rise can bump blood pressure and vascularity (1/4 to ½ teaspoon) Carbohydrate: Needs based on fullness, 10-20g fast digesting (dextrose, etc) LEAST IMPORTANT: L-Citrulline: 4g increase nitric oxide Creatine Monohydrate: 5g; improved glycogen storage, cellular hydration, stays in place if already taking Hydromax: 3-5g Glycerol is water attractant, increase cell swelling Alpha GPC: 600mg increase acetyl choline in brain, focus and cognition Limit caffeine if anxiety is high Limited application to high fat foods (muffins, chocolate, etc) John’s NY Pro Pump up: 10oz water Animal Pump Pro scoops ¼ teaspoon sea salt Post Pre-judging Consume body weight lost in fluid amount 1lbs less = 16oz fluid Resume meals once hunger signaling returns and in relaxed parasympathetic state Assess visuals and weight: Flat, Nailed, Full, Spilled? Repeat the same process from the morning to hold “The Look” NY Pro Finals Nutrition and Hydration Post prejudge 205.6lbs 16oz water Meal 10:15am 5oz chicken, breast cooked wt 180g white rice, cooked wt 50g spinach rice cake + 6g PB 6oz water 205.4 1pm Between meal 12oz coffee Meal 1:15PM subtotal 3oz chicken 100g white rice 20g whey 45g cream of rice 15g Peanut butter 10oz water Between meal 16oz water Meal 3:00PM subtotal 20g whey isolate 50g cream of rice dry measure No water with meal 3:30pm 206.0 full hard PUMP UP Scoops Pump Pro + 10oz water subtotal Notes: 1lb lost during prejudge = 16 fluids Return to maintenance carbohydrate amount 12-16oz between meals holding 206lbs Problems with Water Manipulation • Dehydration will decrease water levels in ALL compartments intracellular and extracellular • You can NOT separate subcutaneous from intramuscular • You can NOT drop water from one compartment without effecting the other • Cutting all water will result in a flat small muscle Water Manipulation Timeline Early water cuts are also quickly accounted for by the antidiuretic hormone release from the pituitary gland and aldosterone release from the adrenal glands These are triggered by increase in sodium concentration in the serum (decrease in water or/and increase in sodium) These hormones respond quickly, and we see counter regulation of water balance in combat sport athletes cutting water within hours not days ((Reale 2017) This makes long duration water tapers over days unjustified We can manipulate this over hours for short durations One Day Show Water Manipulation Hold the Peak with water restriction does incur some risk The body will fight for fluid balance Water restriction can lead to increases and serum sodium (high sodium intake, low fluid consumption) and triggering of Vasopressin and Aldosterone Going into finals you might see a slowing of urination and body weight increasing more with even less fluid consumption and less carbohydrate consumption If you are more sensitive to this regulation, keeping water high is the safe alternative and not doing any water show day manipulation For a one-day show, we can hold this peak without much counter regulation issues from not going to extreme water restriction This is when a diuretic like hydrochlorothiazide and triamterene (Dyazide/Maxide) might have application for going into finals Diuretic Classes of Action 101 Four Main Diuretics seen in Bodybuilding: Loop diuretics (Furosemide) Reduced reabsorption of sodium in loop of Henle and increased water excretion Strongest effect on water excretion of all diuretics Short half-life 1-3 hours, duration action 3-6 hours Potassium losses (note beta2 agonist and insulin can exacerbate hypokalemia) Less potassium loss compared to thiazide more water loss (action time related) Thiazide diuretics (hydrochlorothiazide) Reduced reabsorption of sodium in distal tubule and increased water excretion Duration of action 9-24 hours Potassium loss present (note beta2 agonist and insulin can exacerbate hypokalemia) Weaker water loss action compared to Furosemide Potassium Sparing Diuretics (Triamterene) Sodium and water loss without the potassium loss of Furosemide and HCTZ Duration action 7-9 hours Combined with HCTZ or Furosemide to enhance diuresis but mitigate potassium loss Potassium Sparing Diuretics (Spironolactone) Antagonist of mineral corticoid receptor and blocking Aldosterone action Sodium excretion and potassium retained Anti androgen effect Weakest water loss effect Duration of action 2-3 days Diuretic Application Day Show: HCTZ and Triamterene Usage and Duration of Action • Clinical Dosing: Dyazide (25 mg hydrochlorothiazide (HCTZ)/37.5 mg triamterene) 1-2 capsules given once per day • Onset of diuresis with Dyazide takes place within hour, peaks at to hours and tapers off during the subsequent to hours • Indicated for HTN or edema in patients who develop hypokalemia on HCTZ alone (does not lower BP in normotensive) • 12.5mg HCTZ decrease in SBP 5-10mmHG • Responders (65%) and non-responders to HCTZ volume loss and BP changes • 50mg HCTZ =1.58kg wt loss, 200mg HCTZ=3.14kg wt loss over 10 wk trial • Has direct effect on vasodilation Pharmacology • HCTZ blocks the reabsorption of sodium and chloride ions, and thereby increases the quantity of sodium traversing the distal tubule and the volume of water excreted • Sodium depletion may produce excessive loss of potassium, hydrogen, and chloride ions • The triamterene component of Dyazdie exerts its diuretic effect on the distal renal tubule to inhibit the reabsorption of sodium in exchange for potassium and hydrogen ions • triamterene maintains or increases the sodium excretion and reduces the excess loss of potassium, hydrogen and chloride ions induced by HCTZ • Taken with a high fat meal can increase bioavailability, increase peak concentrations and delay absorption up to hours • Interaction with ARB (telmisartan) synergistic effect in lowering BP Diuretic Application Day Show: HCTZ and Triamterene Bodybuilding Application • Needs based and should be test run prior to show day • 25-50% clinical dosing (6.25-12.5mg HCTZ/9.4-18.8mg triamterene) • Continue normal fluid and sodium intake, diuretic will continue excretion • Monitor body weight and visual changes per normal to hold “the look” over next 1-6 hours (time of action and duration) • Rebound effect more likely to occur, considerations for day and multiple shows WHY HCTZ/Triamterene? • Need only for slight water manipulation • Less risk as rapid acting Furosemide • Combined HCTZ/Triamterene for decreased risk potassium loss • Aldactone application too slow of action for day show SUMMARY Peak without gambling Find the weight and visual this is both hard and full before show day Master carbohydrate manipulation, leave the other variables alone If fluid is manipulated it must be done acutely within day With supplements, PEDs and other decisions for variables, if you looked great with it don’t change it References Reale, Reid & Slater, Gary & Cox, Gregory & Dunican, Ian C & Burke, Louise (2017) The Effect of Water Loading on Acute Weight Loss Following Fluid Restriction in Combat Sports Athletes International Journal of Sport Nutrition and Exercise Metabolism 28 10.1123/ijsnem.2017-0183 https://www.accessdata.fda.gov/drugsatfda_docs/label/2011/016042 s078lbl.pdf Hughes, Alun D (2004) How thiazide and thiazide-like diuretics lower blood pressure? Journal of the renin-angiotensin-aldosterone system : JRAAS, 5(4), 155–.doi:10.3317/jraas.2004.034 Freis, E D.; Reda, D J.; Materson, B J (1988) Volume (weight) loss and blood pressure response following thiazide diuretics Hypertension, 12(3), 244–250.doi:10.1161/01.hyp.12.3.244 ... Overview ? ?Show Day: Holding the Peak? ?? You will learn this at the end: How to trial run the show day peak Adjusting fluid and nutrition for full verse flat during peak week Night before show adjustments... much harder to nail ? ?The Look” What to Know Before Show Day to Nail it Multiple assessments per day to find the best visual look on stage, starting 3-4 days out Mimic Show Day Train around same... up and ? ?The Look is Nailed” Waking up hard and full, but what now? How you hold ? ?the look” or adjust it? Adjusting and Holding ? ?The Look” on Show Day You should know from previous days the X amount