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. 2018 Oct 24;6(4):126. doi: 10.3390/sports6040126

Figure 1.

Figure 1

The Aceto/addision peak week. A proposed peaking plan based on an 80 kg bodybuilder with a daily carbohydrate (CHO) intake of 350 g per day (4.4 g/kg BW). Three days of CHO restriction (40 g per day, days 1 to 3) is employed, followed by two days of loading. High intensity aerobics and high volume resistance training is employed during the CHO restriction phase to deplete muscle glycogen stores. During the CHO loading phase, the regular dietary CHO intake is multiplied by three (1050 g, 13.2 g/kg BW) and two (750 g, 9.4 g/kg BW) on days 4 and 5, respectively. Intake on day 6 (day prior to competition) returns to the regular dietary intake (350 g (4.4 g/kg BW) and coincides with water restriction. The total CHO intake over this three day period is 2150 g. The majority of CHO consumed on competition day are consumed pre-stage. Water intake parallels CHO intake, peaking on day 4, before water restriction is imposed 12 to 16 h prior to competing. Water may be completely restricted or reduced to sipping on contest day. Finally, sodium manipulation and vitamin C loading may be introduced on days 5, 6, and contest day. Abbreviations: CHO = carbohydrate, BW = bodyweight.