Body Engineers Peaking Procedure

In the fitness world there exists a secret protocol used by every competitive fitness model or
bodybuilder. This protocol is called the peak week, and it is what all of the dieting and training
eventually lead up to. Winners can be made or broken in this last week but it doesn’t necessarily have to
be stressful ( keep that stress cortisol down!!) nor complicated. With this guide in conjunction with your
Body Engineers carb cycling ,training, and supplementation, the Tanning, sodium , and water intake will
be outlined and thoroughly explained. Everything will be integrated with the goal of removing
subcutaneous water and filling the muscles with water in order to create that hard , dry , skin ripping
look when the muscles are pushing against the dry skin .

I look shredded this morning!!?? what happened?

Have you ever woken up one morning and thought to yourself whilst looking in the mirror, damn… I look
dryyy today. Only to find that the next day you look “fatter” not as hard , or even slightly bloated?

Well clearly you haven’t gained any fat in that time , and chances are you haven’t lost much of it either
leading up to the first day. So what happened?

What happened is that you in avertedly peaked! And this strange fluctuation in your physiques
hardness is due to changes in “water weight”. A combination of your fluid, carb, and training leading up
to that day resulted in a lower subcutaneous water level!

Peaking for a specific date and time

So lets look at how we can apply this concept to achieve the same “peak” on a day and time of our
choosing, whether that be a competition, photoshoot, or day at the pool.

The results of the following protocol is a significant loss in water weight and a relevant increase in
vascularity and pump.

You may drop several pounds of water weight in just six days, causing them to look leaner and, if done
correctly, more vascular and pumped.

Please use table 1.0 to see the lay out of the final week. Number references are made where more
information is provided

Warning: If you are above 4-6% body fat for men or 10-15% for women this protocol techniques will not
make you look "ripped" It's meant to take already lean people to the last phase of shredded.

1|Page
See Table 1.0 for referencing
[1] In the first one or two meals, have fruits as your main carb source. Starting the carb-up with fruit
replenishes liver glycogen which increases the effectiveness of the rest of the carb up. For meals three
and four, move to starchier low glycemic carbs.

[2] Water intake should be cut completely around 4 or 5PM. One or two more meals should be
consumed after you cut water. Have only one if you're already looking "full.". These meals should
contains carbs derived from simple sugars: pancakes and syrup, pie filling, waffles, chocolate, etc. Along
with this simple sugar meal, have two tablespoons of vegetable glycerine (found in most health food
stores).

[8] herbal diuretic such as Taraxatone / dandelion root. Although the proper thing to do is go by the
label directions with these type of products, best results are usually achieved by taking three servings on
Friday: one about an hour or two before you cut water intake, one when you cut intake, and one before
bed.

[3] Another trick is to take an Epsom salt bath (400g of Epsom salt in very hot water) for 20-30 minutes
before bed. This is what European bodybuilders did to help shed water before diuretics became popular.
(The salt and mega hot bath drastically increase perspiration.)

[4] Competition day protocol - How should I eat on competition day?

• Looking flat? Have another simple sugar meal.

• Looking good? Small portion of fruit and protein.

• Holding water? Protein only (shake with very little water).

Forty-five minutes before pumping up for your shoot, take in 1-2 tablespoons of glycerol and some
vitargo or dextrose mixed with very little water

2|Page
Explanations

[5] Ultra low-carb days with a very high water intake are to deplete glycogen to better super
compensate later on, and set the body into a flushing mode. Consistent low carb days with high water
intake will flush salt and prime your body for the last day when you cut water out and start carbing up.

[6]When you suddenly cut your water on Friday, you're still in heavy flushing mode. As a result, you'll
dry up significantly by flushing and not drinking. A gram of carbohydrate pulls 2.7g of water into the
muscle. So if you carb up when you're in flushing mode and not drinking, where do you think this 2.7g of
water will come from? Beneath your skin, of course!

[7]By the way, the glycerol recommended is a plasma expander, meaning that it pulls water into it.
When you consume this thick, sickly sweet liquid, it basically goes to the muscles and pulls water into it.
Since you're not drinking any water at the time, the water that's attracted to the glycerol will come from
beneath your skin. So, you'll look dryer and fuller.

Peak Week training information

During the last the goal is not to gain muscle or induce muscle pain from overly intense sessions. The
goal is glycogen depletion, we want to drain the muscles of this glycogen because this glycogen retains
water.

2 Days out: Off Day or HIIT Day]

No weight training today, but you may perform some HIIT-style cardio (intervals) to flush water and
increase insulin sensitivity. This is the only day of the week you'll perform any type of cardio.

1 Day out Muscle Emphasis [8]

If there's a muscle you want to emphasize on Competition day, train it the morning of the day before,
but de-emphasize the eccentric or negative portion of the movement as much as possible. Basically,
perform sets of 12-15 reps in rhythmic, fairly fast fashion for 10-12 sets. This will lead to more glycogen
super compensation in that muscle group so the next day it will look more full.

Competition Day Pump up

It's time to pump up before your photo shoot or "unveiling" at the pool. Here's some guidelines:

1. If you over-pump, you'll have a lack of separation. If you under-pump, you'll look smaller. So, perform
resistance training just enough to get a small pump and some vascularity going. This is especially true for
the arms.

3|Page
2. Don't pump up the legs; they look better unpumped.

3. Focus most of your pumping energies on shoulders and chest. It's pretty much impossible to over-
pump your shoulders, so nail 'em good!

4. If you have a choice, keep the temperature in the room high. This facilitates the pump and keeps you
pumped for longer.

Note: If you don't have it, you won't get it by pumping for 30 minutes! Pumping only highlights and
polishes the physique. Again, if you're not lean enough, nothing — not water manipulation or pumping
or lighting tricks — is going to help you.

Common Peaking Mistakes

Peaking is an art. Manipulation of so many variables under such sensitive conditions means its easy to
make mistakes. Here are a few common errors made by even some of the best

Mistake #1: Not being lean enough

Playing with your water and glycogen levels can enhance the look of an already lean physique. It's the
icing on the cake, so to speak, providing you with fuller muscle bellies, more separation, and enhanced
vascularity.

If you are not under 6-7% body fat then these techniques will not help you. Unfortunately there is no
peaking procedure for retaining fat.

Body Fat Guidelines: Between 8 and 10%, you'll see some improvements, but nothing of note. If you're
between 6 and 8%, these techniques will make a marked difference in your appearance. And finally, if
you're below 6% they will make a marked difference leaving en you surprised.

Mistake #2: Unbalanced minerals

Do not manipulate your sodium intake! Many people sodium load for a few days, then sodium deplete
and potassium load for the last few days of their peaking procedure. Do not do this!

It sounds simple enough: Sodium makes you hold subcutaneous water, and potassium favors retaining
water in the muscles, right? Yes, technically, but it's much more complex than that. The body wants a
proper mineral balance. If you drastically cut one mineral and bump up another one, you play with that
balance and chances are you'll screw up.

4|Page
Basically, you have a 50/50 chance of getting this right. You could very easily look much worse by toying
with mineral balance. Now, you can avoid salting your foods in those last few days, but that's it.

Mistake #3: Cutting water intake too soon

Note that we only begin to cut our water intake in the afternoon on Friday (taking in only about a half
gallon on Friday AM.) Many people attempt to cut fluid intake a full two days before an event, but this
leads to deflated-looking muscles.

Cutting water intake too soon can also make you hold water because your body will up regulate its
aldosterone levels, which will prevent flushing sodium and water out of your system.

Mistake #4: Cutting water intake gradually

Many people will over-consume water (three gallons or more) for the first two or three days, then
gradually decrease water over the next three or four days. This is another mistake. By gradually reducing
water intake you lose the benefit of the flushing mode.

Why? Because over the two or three days of gradually reducing water intake, the body will adapt and
bring its aldosterone levels back to normal. So you're flushing a lot of water at the beginning of the
week, but very little at the end (when you really need to).

The best approach is to suddenly cut your water so that your body stays in ''flushing mode'' even when
no water is coming in.

5|Page
variable 13 Days out 12 Days out 11 Days out 10 Days out

water water water water water

Water 6 litres 6 litres 6 litres 6 litres

Sodium Sodium Sodium Sodium Sodium

Sodium 1 gram max 1 gram max 1 gram max 1 gram max

Macro ratios Macro ratios Macro ratios Macro ratios Macro ratios

Macro ratios Carb cycle Carb cycle Carb cycle Carb cycle

Supplements Supplements Supplements Supplements Supplements

Supplements

same as same as
same as reccomended by same as reccomended
reccomended by reccomended by
your BE coach by your BE coach
your BE coach your BE coach

-BPI Solid -BPI Solid -BPI Solid -BPI Solid

-BPI A-HD -BPI A-HD -BPI A-HD -BPI A-HD
Tanning Tanning Tanning Tanning Tanning

Sun Bed every 2-3 days for

Tanning
2-3 weeks

Diet changes Diet changes Diet changes Diet changes Diet changes

No Dairy or alcohol from

Diet changes
now onward

Training Training Training Training Training

6|Page
normal splits , Heavy + normal splits , Heavy normal splits , Heavy normal splits , Heavy +
Training
Cardio + Cardio + Cardio Cardio
9 Days 8 Days 7 Days out 6 Days out 5 Days out

water water water water water

6 litres 6 litres 8 litres 9 litres 10 litres

Sodium Sodium Sodium Sodium Sodium

1 gram max 1 gram max 1 gram max 1 gram max 1 gram max

Macro ratios Macro ratios Macro ratios Macro ratios Macro ratios

50g of carbs or less

Carb cycle Carb cycle 50g of carbs or less 50g of carbs or less [5]
[5]

Supplements Supplements Supplements Supplements Supplements

Cut out all creatine Cut out all creatine

same as same as
same as reccomended
reccomended by reccomended by
by your BE coach
your BE coach your BE coach

-BPI Solid -BPI Solid -BPI Solid -BPI Solid -BPI Solid
-BPI A-HD -BPI A-HD -BPI A-HD -BPI A-HD -BPI A-HD
Tanning Tanning Tanning Tanning Tanning

Last sun bed session

Diet changes Diet changes Diet changes Diet changes Diet changes

asparagus asparagus asparagus asparagus

Training Training Training Training Training

7|Page

normal splits , normal splits , Heavy + Full Body Workout, Full Body Workout,
last leg day
Heavy + Cardio Cardio Glycogen depletion. Glycogen depletion.
 Competition/Photo shoot
4 Days out 3 Days out 2 Days out 1 Day out
day
water water water water water

3 litres All taken before

Water only sipped and if
11 litres 12 litres 13 litres 4 pm and only sipping
necessary
therafter [2] [6]

Sodium Sodium Sodium Sodium Sodium

Some naturally salted

0.5 grams max 0.5 grams max 0.5 grams max 0.5 grams max foods are permitted as this
helps with pump

Macro ratios Macro ratios Macro ratios Macro ratios Macro ratios
No carbs until 6-8
gradual carb-up. 5-6
50g of carbs or less pm and then eat 2 [4] see Competition day
50g of carbs or less [5] meals, each containing
[5] meals each meal protocol
50-75g of carbs. [1]
containing 50grams
Supplements Supplements Supplements Supplements Supplements
dandelion root / dandelion root /
Cut out all creatine Cut out all creatine -
taraxicum [8] taraxicum [8]

-glycerol [7]

-BPI Solid -BPI Solid -BPI Solid -BPI Solid

-BPI A-HD -BPI A-HD -BPI A-HD -BPI A-HD
Tanning Tanning Tanning Tanning Tanning

1st layer Protan 2nd layer Protan before Dream tan 1 if permitted
before bed bed by federaton

Diet changes Diet changes Diet changes Diet changes Diet changes

,asparagus, vitargo,
waxy maiz starch, rice [4] see Competition day
asparagus asparagus asparagus
cakes, jelly, Glass of red meal protocol
wine before bed

Training Training Training [3]

No Training , light
Cardio (for recovery
only , rested
8Full
| PBody
a g Workout,
e muscles are harder
Glycogen depletion.
looking)
Lower weight higer reps Upper Body Only Muscle Emphasis [9]
9|Page