10 week prep info PCA finals review and full copy of draft peak week layout

So first things first the prep was a huge success, every new thing I tried worked fantastic and I am already implementing things with current clients.  I would never normally advise any one to just prep for 10 weeks but due to holidays and weddings I really had no choice.

Fact is going in hard from the start didn’t affect my physique in any negative way and I actually grew through this prep which I believe is down to my new 4’s Training Programme that I will be doing a separate post on and will likely be available for sale on the site soon.

Things that I learnt:

Keeping consumption of junk food and processed food to basically 0 allows you to get in shape faster (while still utilising very high carb days) and also seems to allow for more abdominal/viscal fat to be burnt as my waste came in smaller than ever.

Going in hard with SS cardio has no impact on legs if training is set up correctly and doing more cardio allows you to eat more and grow.  Utilising the stairs PWO for cardio definitely brought in some deeper cuts to my legs

Keeping estro lower through proper supplementation use for the duration allows one to get lean quicker.

There is no Need to overdo an Ai leading into the show.

Proper adjustments to training volume and programing as you come into the show can have a huge impact on the muscle you keep and the look your physique keeps.


Only 1 I can think of and it’s a major one is that for myself personally I can’t much show day due to my GIT issues so I need to make sure I wake full to the brim and dry which as you can see from the pics below I did.  However the mistake I made is taking a little diuretic show day and I mean little but this flushed to much water out and as I am unable to eat to balance this out results in me looking flatter on stage.  For anyone else this way forward works great as allows you to eat and add water and fill/dry at the same time but for me I just got flat and then when I put some sushi in I managed to start filling up but then was a little distended.  Main signs of this flatness is in my abs from the morning shots to stage shots and my glutes.


So as you can see from the below pictures huge changes in 10 weeks, much improved on my last outing and my new training methodology is yielding fantastic results with both myself and clients.


Plans going forward:

See my next blog post coming over the next few days covering how I am rebounding from the show with great success due to my specific detox protocol I run immediately after and how I intend to approach this rebound over the next 6-8 weeks to really push the boundaries and grow while staying as lean as possible

So keep a close eye out on my Instagram and this Blog section as I am pushing the limits like never before in terms of training, overall dedication, nutrition and supplements.  This is the most focused I have ever been on improving my own physique and is the first time ive had an off season in over 5 years.  Big things to come……………..

Attached are pictures from the morning of the show and also the full layout of my Peak week is below which is very rare for people to post and lay it all out.  Obviously the supplement as been removed.

Day Weight supplements Water Diet Changes Notes
Sunday Am 197 post 600g load

looked good , ate all ground sat sat perfect

Pre Bed 200gcooked


dissolve vit c x 4

Protein 325/carbs 75/fats 50

0 carb all day then 80 pre bed

ended up eating 150g rice crispies during night plus sultanas – 180g carbs – very gasy next day poss from sultanas

Train quads

cardio 30 mins AM

Monday Am – after extra food still 197 but look 100% better – still a little watery and legs smooth but look great

Pre Bed


dissolve vit c x 4

Protein 325/carbs 75/fats 50 Train back

cardio 30 mins AM plus 20 mins posing

very gasy from extra food so no dried fruit this week

Tuesday Am 195

Pre Bed 199

had line coke and this stemmed apetite and helped bowel movement


4g vitamin c

Protein 325/carbs 75/fats 50 Train shoulders/chest

Cardio 30 mins AM

was a little gasy today poss egg whites or rice cakes

slept good

Wednesday Am 193.5 all time low

Pre Bed


4g vitamin c

Protein 325/carbs 75/fats 50 Train arms

Cardio 30 mins AM

Thursday Am

Pre Bed


4g vitamin c

Protein 275, carbs 7-800, fats 50-60 AM – full body light pump pre meal 1
Friday Am

Pre Bed


4g vitamin c

Protein 275, carbs 600, fats 50-60 Full body light fasted workout very very light a
aturday pre show Am

Water cut

Pre Bed

  7l up to meal and then glass wine/wsky

4g vitamin c


Dependant on morning weight protein, very low to 0 carbs and higher fats from oils today.

Pre bed – depepndant on weight and look – fish and ground rice etc

Rest, rest, rest
Sunday Am

Pre Bed

  250ml with meals

duretic if needed – used and shouldnt have

Very little show day maybe just ground rice meal 1 and a little fish.

Fish during day

pre stage rice crispy bar or 2.

jam and rice cakes on hand nothing else so no temptation

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