3 Days Out: Peak Week Plan

Wednesday, 27th of April, 3 days out. I never know whether to count like the show day, but show's on Saturday. Wednesday, Thursday, Friday. Starting off with the usual breakfast, the turkey and eggs. I think that's gonna be my show day breakfast. But I'm like, I'm really enjoying doing these daily vlogs. I don't know if you guys are liking them, but I've noticed like the more, um, the more I vlog, the kind of easier it gets. But You know, the more you do something, the better you get at it. I guess that goes with anything in life. Like, people are always messaging me like, "Rob, how do I increase my bench? How do I increase my squat?" And I'm just like, "Do it more often. Ever heard of the Bulgarian method?" But all right, so Wednesday, I've got a pretty busy day today, I think. I've got to check my planner. Regardless, let's get into it. Let's kill it. Alright, so usual crack, but today I got some potatoes involved as well, just 120 grams. See how my body reacts with some carbs at breakfast. See if it makes me carry water, makes me look dry, just playing around with things. Still focusing on total daily macros though. Alright, so this just showed up at the door from Monster Energy Ireland. This should keep me going for a while, make the cut a bit easier. And they also gave me this lovely little case. Ooh, and see right there, that's a key. I can just use that in any vending machine and it gives me free Monsters. Not really though, it's a USB. Still pretty cool though. Still the only fitness YouTuber who's got that Monster sponsorship. Take whatever you want, but just, just do not take my Monster sponsorship. Now a question that I'm already getting asked in the comments, and, um, you know, rightfully so. It's like the first thing people think of when they think of peak week, and that is about sodium and water. Now I just finished watching a great video by a friend of mine. We talk, uh, I'm like, you know, we talk online and stuff like that. Jeff Nippert, he's another YouTuber from Canada and, uh, really, really smart guy, uh, does a podcast as well. And you should search up this video, Peak Week, should I cut sodium and water? And I've even listened to stuff by like Trudy MJ, Lane Norton, and basically playing around with your sodium, your water, and everything for naturals The odds are you're going to end up worse, and that's what I did last year. I started messing around with it, I got stressed, and it backfired on me. For people on anabolics, uh, there is merit to it, but for naturals, it's just not a good idea. Check out those videos, check out the names that I just mentioned there. I will not be messing around with sodium this week. I will hardly be messing around with water. I'm gonna have normal, just as usual, and then on the show day, I'm just going to lightly sip on water so I'm not— my stomach isn't full. And that's literally it. Carbs, like I said, last night, tomorrow, Thursday, I'm gonna have a small refeed of about 300 grams of carbs depending. The reason why I'm always giving ranges is because I'm kind of just playing it by how I look at the moment. So that'll, you know, depends how I wake up on Thursday, how I'm looking. And that is pretty much my peak week. Hardly changing anything. And that is probably one of the biggest mistakes I made last year. I just started making all these random changes, listening to too many people, and it was not a good idea. I love this chair. This chair, I can lean back so far. But I'm just doing, obviously, clients at the moment, and this is excellent. One of my clients, he recorded his workouts and he put it on YouTube so I could look at his form and tell him any tips or anything. And that's a brilliant idea. That's like online coaching to the next level. Like, that's like me being in the gym with him. So, so handy. Shout out to Sam Robson. And, uh, so yeah, I'm just gonna go away. I'm just going to go get my shit done for a couple of hours, and then I'm gonna head to the gym for a pull day. And yeah, to be completely honest with you guys, a large part of my day is just spent kind of like on my desk, on my laptop. And I just got confirmation from DHL, got my tracking number, that the new shipment The new line of LF Gymwear will be here on Friday. One day out. This is going to be a busy week. And like, what, BodyPower in 2 weeks? I love it. Wouldn't have it any other way. Like I always say, you know, if you got too much time on your hands, if you're not busy, you should get busy. You know, being busy, having lots of things to do is great. Like, nothing worse than just sitting around all day twiddling your thumbs, just doing shit all with life. Damn, did you ever put on a pair of shoes and you're just like, these are so damn fresh, I'm afraid to wear them again? Huge shout out to Lifestyle Sports for hooking me up with these bad boys. Alright, just got back from the gym there. Obviously, you know, my strength is not there this week, but like, obviously it's peak week, you know, you're kind of more focused on your condition rather than gaining strength. And not a hope of that happening this week. So anyways, right, post-workout is gonna be some boil-in-the-bag rice, maybe some chicken, tuna, whatever. In one of these bags is 90 grams of carbs, so I'm probably gonna divide that up into 2 meals. We'll see. Also, I just booked my new haircut for Friday in Cut and Sew or Blind Eye. So funny with men's physique, even you are judged on your haircut, you're judged on overall appearance. You can look at that in a bad way or a good way. I think it's kind of cool. So yeah, I'm absolutely starving now. One of the biggest side effects when you're cutting down to body fat this low is you are just never satisfied. Like, you eat a meal and you're just hungry straight away afterwards because, you know, you're not meant to really stay at this level of body fat for a long time. I don't plan on it, but, uh, all right, let's get cooking. So big massive buy on this phone and watch me, some CG. And that is today's upload done. Alright, so just uploaded yesterday's video today, and I was like, did I do cardio today? You know, my brain's turned to mashed potatoes at this stage. It's prep brain. But I realized I didn't, and like I said, you know, it doesn't matter when you do your cardio, do it when it suits you. So I'm off to do it now because I didn't get it done this morning. But you guys motivate me so much. Like, when I'm ever thinking about like skipping out on a gym session or like cheating on my diet or something like that, I just read some of the comments that you people leave, leave, and honestly, it just motivates the hell out of me. So thank you so much for that. And it is actually a lovely evening as well, so I might go for a stroll just around the park when I'm done. I prefer morning stroll, but evening stroll when it's a nice evening is good too. Let's get it! See you later, treadmill, you son of a bitch. Bitch. Oh boy, I'm on that cardio high. I swear to God, right, a lot of people jump on the whole kind of fitness bandwagon just because like it's kind of cool right now, but I genuinely do love this shit. I do think that once you're on top of your fitness, you know, your health, your, your everything, once you're following a good program, you're smashing your diet out of it, you're in a good relationship with food, I swear to God everything else falls into place, like your productivity, your sleep, just your, your body clock, just everything falls into place. And it just kind of makes you a better person in general, like puts you in a good mood, makes you confident. I really think that fitness is a bigger piece of the puzzle than a lot of people kind of make it out to be. Like, some people think, oh, you're just going to gym because you want to get a six-pack, but like, I really think it's all about quality of life and That's the case with me anyways. I'm not sure what these are called, but they're like my favorite type of like garment at the moment. Are they like 3/4 training tops? Sports tops? I don't know. Sure. I'm digging them though. What's going on everyone? So end of the day. I'm loving this time of the day to be honest. Dim the lights. This is when I will journal out the following day and I'll get back to clients and stuff like that. So A few people ask me, Rob, do you do online coaching for competition prep? And the answer to that is yes, but I do not advertise it. I kind of just do it at my own discretion. So if someone emails me and they seem enthusiastic, they seem like they're going to give it their all, then I will take them on and, you know, talk to them about the process and stuff like that and give them a bit of a warning first as well. I said this is going to be very serious, it's going to be very hands-on and, you know, it's not actually healthy to get down to this level of body fat. You have to be very, you know, intricate with your training, your diet, everything. So I give them like a heads up, tell them what they're in for. But, uh, I also want to give a shout out to one of my clients who's in the final few weeks for prep, Alma Klossi, uh, fit dental mom on Instagram. Go give her some support because a little compliment, a little bit of motivation towards the end of your prep can really go a long way. And I'll put her before and after up on the on screen. She has done such a good job, so shout out to her. So I'm gonna wrap things up there. Thank you so much for watching. Tomorrow is Thursday. That is a higher carb day. It's still gonna be— it's still not gonna be like food porn, epic cheat day. It's gonna be a very, you know, modest higher carb day. And depending on how I wake up and how I look is, you know, when I will judge how much carbs I'm going to take in that day, how much carbs I'm going to load. Probably going to be around 300 grams. And then it's Friday, get my hair cut, and going down to Kilkenny to register. And then Saturday, it's show day. So I'll see you then, same time tomorrow. Thank you so much for watching. Keep it real. And remember what I always say, if you're not planning out your day, congratulations, you played yourself.