Comp Prep Guide

Bikini Competition Peak Week (Part 1: Sunday to Tuesday)

June 19, 2014

In this video Kickin' Ash runs through her diet, macros and exercise program for the first few days of her Peak Week.

Hey, it is officially peak week for me. For those of you who haven't competed before or are unfamiliar with the words ‘peak week’, the term peak week basically means you are one week out from your competition.

A lot of you have asked me to do a video on peak week just to give you an idea of what I eat and what I change up for this week leading up to my competition.

I thought I would record everything I eat and everything I do a little bit differently this week just so you can have an idea of what I do to get ready the week before.

In most traditional ways of preparing for a show in peak week, you'll cut out all supplements like proteins and pre workouts.

Most bikini girls do not take Creatine but I do and I have taken it my entire prep. I will continue to take my creatine all the way up until my last workout which will be on Thursday.

We typically cut out all sugars this week such as no fruits, no dairy, no grains such as bread.

All competitors usually ban these foods for 12 to 16 weeks that they are in prep. They're usually not even eating these types of food, but for this prep week it's a huge no-no. They take all those foods out for prep week.

Another thing that they do is they start to manipulate their water and their sodium intake which I do not believe in.

I'm a firm believer that if you're show ready and if you're lean enough then you are lean enough. If not means you did not diet correctly or you did not diet long enough. I’ve been pretty lean now for quite a few weeks, I'd say I’m show ready.

The last few weeks have really just been getting tighter. I've had this huge vein running all the way from my chest area down to my pelvic area, a massive vein all the way down my stomach. So obviously if you can see veins like that you're pretty lean.

This week for me my macros will be changing slightly from day to day. Basically just to fill out a little bit more, my carbs would be a little bit higher and my protein a little bit lower, my fat a little bit lower. It just changes from day to day.

Today is Sunday and it's the first day of my peak week. I would have filmed what I had for breakfast but to be honest I totally forgot it's Father's Day. I was trying to get breakfast ready for my husband, he requested some french toast that I had posted on Instagram about a week ago.

It was basically three pieces of french toast topped with Greek yogurt and a bunch of blueberries and a little bit of Walden Farms pancake syrup. The French toast was made with eggs, egg whites and a little bit of red velvet protein powder in the mix so that's what I had for breakfast.

We will go into lunch. For today's lunch we stopped at Nikki's, the frozen yogurt shop here in town. You've probably seen me do videos at this place before.

I got two different types of frozen yogurt, some cookies and cream for six ounces, four ounces of peanut butter delights with 30 grams of Oreo cookies and 30 grams of peanut butter cup. This is a massive bowl and I filled it to the top.

I saved the majority of my carbs for this today. I brought my own scale so that going through the line and putting on all the toppings I could weigh them out myself just so I knew how much I was getting.

For my afternoon snack I’m having strawberries at about 125 grams. In most traditional contest preparations, fruit is actually forbidden but not for me. I believe in flexible dieting so I have two to three servings of fruits and veggies a day.

For dinner tonight I'm having my own homemade version of a burrito bowl similar to the one that you get at Chipotle or Freebirds. Freebirds is way better in my opinion.

In my bowl, I've got some spinach, romaine lettuce, a full serving of black beans, some frozen bell peppers and onions, five ounces of chicken, avocado, fat-free cheddar cheese, cilantro and then topped it off with some of this salsa that I found at world market.

I use the ‘Key Lime Avocado Salsa’, as it only has half a gram of fat and two grams of carbs. There’s no rice in this for me, my husband is having it with rice. I thought I'd go with a lower carb option for tonight. This bowl is low in fat, low in carbs, high in nutrients and fiber.

For my last meal of the day, I'm having this bowl of cereal. I picked up this puffed barley a couple weeks ago and tried it out and it’s really good.

It's just plain cereal, in this there's 0% fat, 13 grams of carbs, 2 grams of protein and 3 grams of fiber in one cup. I’m having 2 cups of this.

I personally wouldn't eat it by itself, I'd have to add some sweetener and cinnamon or something to it.

Today I am adding 3/4 of a scoop of the new ‘Cellucor chocolate chip cookie dough’ protein powder, 1 tablespoon of ‘PB Crave’ Cookie Nookie and half a cup of fat-free milk.

Mix that all up and it's amazing. I had some of this last night too with s'mores flavored protein powder. So my macros for today are 45 grams of fat, 220 grams of carbs (I went under by 5 grams, my goal for today was 225 grams of carbs).

My goal for protein intake for today was 130 and I hit 132 with 29 grams of fiber. That’s all for today, we'll see you tomorrow morning.

Nutrition Diet Macros Peak Week Diet 1 Week Out