Martin Fitzwater is headed to the 2024 EVLS Prague Open Division competitors together with his buddy and coaching frequent coaching companion, Chris Bumstead, however regardless of the hype surrounding CBum’s debut within the Open class, the person they name “The Martian” is checking off each element as pertains to presenting the most effective model of himself on stage. In a latest Instagram video, Fitzwater detailed his Peak Week necessities.
What’s Peak Week for Bodybuilders?
Peak Week is maybe essentially the most dialled-in week of prep and refers back to the week earlier than a bodybuilding competitors. It’s all about making these small dietary adjustments that may make all of the distinction to the ultimate outcome. The primary thrust of Peak Week is about turning an vitality deficit right into a surplus in a brief time frame, earlier than the additional energy flip to fats. And since many of the carbs might be used to bolster lagging glycogen ranges, a bodybuilder could make vital adjustments to the looks of their physique in these remaining days and hours. High quality guidelines right here, nonetheless, because the finely tuned physique that has been readied for competitors should nonetheless be given the best possible high quality gas within the run as much as the massive day.
Martin Fitzwater’s Peak Week Necessities
Pineapple: One of many first meals that Fitzwater will get to grips with is pineapple. “This has some digestive enzymes that assist digest protein says the professional bodybuilder. The compound that Fitzwater is referring to is bromelain, and it’s a combination of enzymes that not solely help with the digestion of protein, however are additionally used to deal with indigestion decreasing irritation.
White Rice: Fitzwater reaches for natural jasmine rice throughout peak week. “It’s simply that a lot increased high quality,” he says. White rice is a simple, quick absorbing supply of carbohydrates that may assist so as to add quantity to muscle tissues and supply an vitality increase for acting on stage.
Rice Milk: The massive man provides rice milk to his jasmine rice in an effort to make cream of rice. Cream of rice is helpful both as a pre-workout, or as a Peak Week meal as a result of it supplies carbs with out the bloating. Protein powder may also be added to the combination to extend the general protein rely. Cream of rice will even make you’re feeling fuller for longer, serving to to keep away from cravings for junky quick meals. On prime of all that, you’ll be consuming folic acid, B-vitamins, potassium, magnesium, and a raft of different helpful minerals reminiscent of fibre and zinc.
Hen: Skinless rooster breast is the primary meals for any bodybuilder, regardless of the section of coaching. It’s low calorie and excessive in protein, however watch out to not add too many dressings or sugary cooking sauces or you might be including hidden energy that you simply haven’t accounted for.
Saltless Seasoning: With sauces being left on the shelf throughout peak week, Fitzwater chases some taste by choosing up some saltless seasoning. That rooster may not style so plain in spite of everything!
Distilled Water: With each macro and nutrient being micro managed, Fitzwater opts for distilled water as showtime nears. The idea right here is that he doesn’t wish to consumption extra sodium that he’s accounting for through meals, as a result of many bodybuilders really feel that an excessive amount of sodium results in water retention and can imply a lack of definition. Sodium is significant for muscle contraction and getting an amazing pump, so it must be managed somewhat than minimize out utterly.
Gatorade: Fitzwater reserves his gulps of Gatorade till he’s backstage at a contest. Whereas sports activities drinks can include excessive sugar and calorie content material, they’re additionally a fast means of consuming essential electrolytes and vitality which are important to flex to the end on stage. Fitzwater additionally dietary supplements with different minerals reminiscent of magnesium for wholesome muscle contraction, and glutamine to additional help protein synthesis and probably velocity up development and restoration.
Whether or not or not “The Martian” is profitable on November 16-17, he’s undoubtedly having a blast proper now. Fitzwater positioned a formidable fourth place at Olympia 2024 and is a risk to any competitor. “Life’s about making reminiscences and I’ve a sense that is gonna be one hell of a narrative to look again on,” he commented not too long ago.
Observe Martin Fitzwater’s bodybuilding progress on Instagram!
