JOHN ‘ THE TERMINATOR ’ LESLIE
FINAL WEEK SHOW PREP
The final week , also called ‘ peak week ’, is the final step for a bodybuilder to achieve the best possible definition while holding on to lean muscle mass before a show . The final week preparation mode for me actually starts two weeks before a show and not in the final week . I want to take time in making sure I am freakishly huge but conditioned and in perfect shape for the stage . This is the period where you make the most of your diet and exercise regimen to present your best package on stage for everybody to see . Through dedication , sacrifice and persistence you are given an opportunity to showcase your physique and also show the judges and your fans what kind of mettle
JOHN SAYS
“ On the day of the show I would normally have a high carb , high fat and low protein breakfast in the morning . The rest of the day I would snack on low GI carbs and small servings of chicken to keep my waistline tight .” you are really made of after weeks of intense exercise , clean eating , cardio and practising your posing routine . The pressure is now completely on you to be in the best shape of your life with the right amount of muscle mass and vascularity to impress the judges and walk away with the trophy . No one wants to step on stage and lose a show . I know many bodybuilders and we all have a natural winner ’ s instinct in us , which is why we all aim to go for gold every time we step on stage . I mean , who is going to take their diet and training to the extreme and show up just to tick the box that they have competed in a bodybuilding show ? We all have our pride and this is the major driving force behind our dedication to do our best .
In terms of my specific steps during peak week , I will typically follow a very high protein , zero carbohydrate and almost zero fat diet for five to 10 days prior to the show . The specific period depends on the condition I find myself in at that point in my prep . Carbohydrates provide energy but I cut mine to zero because that is a vital step to achieve a striated , well-defined and hard body for competition day . I don ’ t want to appear smooth and lack definition when it matters most . I have found that a zero carb strategy works best for me , but other bodybuilders might be super tolerant and not have a problem in metabolising carbohydrates at a faster rate than I do . If they cut carbs like I do it could leave them completely depleted , resulting in stringy physiques where their muscles don ’ t appear to be ‘ full ’.
I drink six to eight litres of
water per day while I am in my final prep mode , combined with a high intake of sodium . We all know greater sodium equals greater water retention . It gives you that fuller look but be extra careful that you don ’ t hold too much water . Bodybuilders on a high sodium loading plan could hold additional fluid . Remember , muscle proportion , separation and size are still your main priorities . If that is the case , slowly decrease your sodium , but be aware that a decrease in water and sodium could cause severe muscle cramping – a common problem athletes have while posing on stage on show day . You can avoid this by increasing your magnesium to prevent cramps . I would finish my last weight training and cardio sessions on the last depletion day of my precontest diet leading up to a show . I stop leg training sessions at least seven to 10 days out from the show as I don ’ t want to put any additional stress on my body before a show . I also want my wheels ripped to shreds when I go head to head during a pose-down .
“ THROUGH DEDICATION , SACRIFICE AND PERSISTENCE YOU ARE GIVEN AN OPPORTUNITY TO SHOWCASE YOUR PHYSIQUE AND ALSO SHOW THE JUDGES AND YOUR FANS WHAT KIND OF METTLE YOU ARE REALLY MADE OF AFTER WEEKS OF INTENSE EXERCISE , CLEAN EATING , CARDIO AND PRACTISING YOUR POSING ROUTINE .”
After my depletion phase I will follow a three day carb-up protocol and lower my protein intake somewhat , but not drastically . I would still have double the carbs than the usual quantity I have in my diet prior to my depletion phase . I include red meat as a protein source as part of my meals during my carb-up phase . This keeps the muscle on me and will even add more muscle as I get closer to a show . I will keep my water intake the same in peak week and stop drinking water completely 24 hours before going on stage . You don ’ t want any subcutaneous fluid from beneath the skin . You want that thin skin , peeled look .
On the day of the show I would normally have a high carb , high fat and low protein breakfast in the morning . The rest of the day I would snack on low GI carbs and small servings of chicken to keep my waistline tight . At this point I don ’ t eat until I am full – I have just enough to keep my metabolism on track . I like to have some chocolate to bring out vascularity before I go on stage after a light pump up session with weights backstage . Then it ’ s show time !
“ IN TERMS OF MY SPECIFIC STEPS DURING PEAK WEEK , I WILL TYPICALLY FOLLOW A VERY HIGH PROTEIN , ZERO CARBOHYDRATE AND ALMOST ZERO FAT DIET FOR FIVE TO 10 DAYS PRIOR TO THE SHOW .”
Muscle Evolution 107