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When peak week is done wrong it may leave you flat and deflated or smooth and bloated.",{"name":70,"@type":61,"acceptedAnswer":71},"How should someone approach carbohydrate timing if the event is on Sunday?",{"text":72,"@type":64},"If the event is on a Sunday, start carbing up seven days out and increase carbohydrate intake over the first three days, then use a buffer period after loading to adjust based on feedback.","https://schema.org",{"og:url":32,"og:type":75,"og:title":10,"og:site_name":45,"og:description":12},"article",{"robots":77,"canonical":32},"index,follow",{"doc_id":79,"site_id":7},402032,1790683433,{"code":4,"msg":82,"data":83},"success",[84,88,92,96,100,105,109,114,119,122,126],{"id":22,"doc_module":4,"doc_module_name":25,"category_name":85,"show_sort_weight":86,"slug":87},"Story & Novel",90,"story-novel",{"id":26,"doc_module":4,"doc_module_name":25,"category_name":89,"show_sort_weight":90,"slug":91},"Literature",80,"literature",{"id":33,"doc_module":4,"doc_module_name":25,"category_name":93,"show_sort_weight":94,"slug":95},"Exam",70,"exam",{"id":55,"doc_module":4,"doc_module_name":25,"category_name":97,"show_sort_weight":98,"slug":99},"Comic",60,"comic",{"id":101,"doc_module":4,"doc_module_name":25,"category_name":102,"show_sort_weight":103,"slug":104},6,"Technology",50,"technology",{"id":106,"doc_module":4,"doc_module_name":25,"category_name":29,"show_sort_weight":107,"slug":108},7,40,"healthcare",{"id":110,"doc_module":4,"doc_module_name":25,"category_name":111,"show_sort_weight":112,"slug":113},8,"Research & Report",30,"research-report",{"id":115,"doc_module":4,"doc_module_name":25,"category_name":116,"show_sort_weight":117,"slug":118},9,"Religion & Spirituality",20,"religion-spirituality",{"id":117,"doc_module":4,"doc_module_name":25,"category_name":120,"show_sort_weight":117,"slug":121},"World Cup","world-cup",{"id":123,"doc_module":4,"doc_module_name":25,"category_name":124,"show_sort_weight":123,"slug":125},10,"Lifestyle","lifestyle",{"id":127,"doc_module":4,"doc_module_name":25,"category_name":128,"show_sort_weight":55,"slug":129},19,"General","general",{"code":4,"msg":82,"data":131},{"doc_id":79,"user_id":132,"nickname":42,"user_avatar":133,"doc_module":4,"category_id":106,"category_name":29,"doc_title":10,"doc_description":12,"doc_content":134,"file_id":135,"file_url":136,"file_type":137,"file_size":138,"view_count":55,"is_deleted":4,"is_public":22,"is_downloadable":22,"audit_status":22,"page_count":107,"language":139,"language_code":8,"site_id":7,"html_lang":8,"table_of_contents":140,"faqs":141,"seo_title":142,"seo_description":12,"update_tm":143,"read_time":144,"preview_page_count":4},962090768658,"https://ap-avatar.wpscdn.com/davatar_6f874abed73319feea01a86fa6f0fab8","HELLO AND WELCOME!  \nThis guide has been developed exclusively for women living with diabetes who are interested in competing in physique based sports and professional photoshoots. It doesn’t matter if this is your first time or you’re a seasoned pro. You will find the principles and strategies in this guide very useful.  \nWHAT THIS GUIDE IS?  \nThis is a highly practical reference guide that contains everything you need to know about the key diet, training and lifestyle changes you need to make in the final week leading up to your big day. Every angle is covered.  \nWHAT THIS GUIDE IS NOT?  \nThis guide is not a quick fix or miracle solution for individuals who haven’t put the hard work in. If your still out of shape one week out, don’t compete.  \nGetting in great shape takes time and effort. Be honest with yourself.  \nAre you in shape?  \nKEY CONSIDERATIONS  \nA GOOD COACH WILL SAVE YOUR LIFE.  \nCompeting in physique shows or doing a photoshoot can be stressful. In order to look your best, you will need to push yourself physiologically and psychologically. The degree of discomfort is directly proportionate to your knowledge base and the level of body fat you want to reach.  \nHaving a great coach or trainer is ultra-important during your prep. Sometimes your mind can play trickson you, you’ll feel like giving up and quite often you’ll take the wrong actions. A good coach will steer your ship, act as a third eye, motivate you and give you the right dose of critical evaluation. If you refer back to the education videos I have outlined the key traits of a good coach.  \nHIRE A PROFESSIONAL PHOTOGRAPHER.  \nLife is about experiences. A great photo speaks a thousand words. There is nothing like capturing yourself in the shape of your life. You will look back at your photos in twenty years’ time and say to yourself – Dam I looked good! You’ll want to show them to your friends, family, post them on social media.  \nA great photographer is worth their weight in gold. The last thing you want is a photographer who doesn’t present you at your full potential. This can be embarrassing and very disheartening, especially after all the hard work.  \nHire a professional photographer, it’s worth the money. Check out their work beforehand and ask yourself, is this the kind of style I want?  \nThroughout your prep snapshot your favourite photo ideas and keep them in a folder within your phone. Know what style and angles you want to shoot plus what attire and make up you are going to wear.  \nGENERAL OVERVIEW: PEAK WEEK  \nBefore we get into the nitty gritty of ‘Peak Week’ I want to make clear the entire process is largely trail & error. There is no plug and play formula for the best possible look. Everyone will respond differently.  \nPEAK WEEK SCIENCE  \nPeak week involves the strategic manipulation of carbohydrates and fluids to maximize muscle glycogen stores and minimise the subcutaneous layer of water between the muscle tissue and skin. Generally speaking, females don’t need to go too crazy with carb loading as they carry substantially less muscle mass than males. Quite often females over do the final week, eat too much and end up bloated. When peak week is done correctly muscle tissue appears full and defined. When it is done wrong it can leave you flat and deflated or smooth and bloated. While peak week is important, the period of time you spend dieting beforehand is even more important because you have to bring in a decent level of physical condition.  \nI highly recommend a few peak week practice runs every 3-4 weeks before you decide on a definite strategy. These re-feeds are going to be important for metabolism, adherence and performance anyway.  \nOVERVIEW: PEAK WEEK  \nCheck out the female nutrition guidelines for peak week below. These are a great starting point and can be further fine-tuned to meet your personal needs.  \n\n| Day | Calories | Carbs | Protein | Fat | Fluid | Salt | Diabetes | Training | Cardio |\n| --- | --- | --- | --- | --- | --- | ","cbCaiquc8Pt7xddS","https://ap.wps.com/l/cbCaiquc8Pt7xddS","pdf",889317,"English","# What This Guide Is\n# What This Guide Is Not\n# Key Considerations\n## Hire a Professional Photographer\n# General Overview: Peak Week\n# Peak Week Science\n# Diet Key Notes\n## Carb Science","[{\"question\":\"What is the purpose of peak week in this guide?\",\"answer\":\"Peak week aims to strategically manipulate carbohydrates and fluids to maximize muscle glycogen and minimize the water layer under the skin, so the body looks full and defined when done correctly.\"},{\"question\":\"Why does the guide warn against overdoing the final week?\",\"answer\":\"Females may not need extreme carb loading, and if the final week is overdone it can lead to bloating. When peak week is done wrong it may leave you flat and deflated or smooth and bloated.\"},{\"question\":\"How should someone approach carbohydrate timing if the event is on Sunday?\",\"answer\":\"If the event is on a Sunday, start carbing up seven days out and increase carbohydrate intake over the first three days, then use a buffer period after loading to adjust based on feedback.\"}]","Peak Week For Females - DMF - A Practical Reference Guide for Diabetes | PDF",1790526266,101]