What to EXPECT, What to DO, and What to AVOID.
Welcome to the final stretch of the So You Think You Can Prep? Challenge—Week 8! You’ve put in the work, refined your physique, and now it’s time to focus on Peak Week and what happens on show day. This phase isn’t about drastic changes or extreme measures; it’s about subtle tweaks to make you look and feel your absolute best on stage.
The main goal is to arrive on show day looking tight, vibrant, and well-rested.
Forget crash diets, water depletion, and intense salt manipulation. Your body needs consistency to show off your hard-earned muscle definition.
Some athletes will slightly adjust carbs, fats, water, training, or cardio in the final days, but these changes are small and carefully managed.
Maintain a balanced, consistent meal schedule with foods your body is accustomed to (avoid new/unusual foods).
Keep water intake consistent; drastic water cuts can lead to flat muscles and fatigue. Typically water intake will remain the same, or increase slightly a few days before the show. Water intake on show day will vary person to person, but is typically minimal to keep your stomach from filling up and avoid losing too much water from bathroom trips!
Don’t eliminate salt completely. Moderate, consistent sodium helps maintain fullness and prevents cramping. Keep your sodium intake consistent to what you’ve been doing leading into peak week.
Extra rest, lower stress, and proper hydration can minimize bloating and inflammation.
Carbohydrate intake may be adjusted slightly to fill out muscles without spilling over into water retention.
Arrive on stage confident, energized, and glowing with health.
Each competitor takes the stage briefly, hitting front and back poses (and/or any other required poses for the division) in the center BOX marked on the stage. Competitor routines are typically 10-20 seconds.
Competitors line up and judges compare physiques side by side.
Judges call specific athletes to the center line for direct comparison. The first call out often includes top contenders, but second or third call outs still get attention and possible placings.
Competitors might have another chance to showcase their physique and routine.
Placings are announced, medals/trophies are awarded, and photos are taken.
Winners of each height or category may be compared for an overall champion title. This will include another round of Judging that mimics the Comparison rounds from Pre-judging.
Training: Last heavy training day (moderate volume), and avoid training to absolute failure.
Nutrition: Maintain consistent macros (carbs, protein, fat) similar to previous weeks.
Water Intake: Stay hydrated (e.g., 1–1.5 gallons).
Sodium: Keep sodium level consistent (no drastic cut yet).
Goal: Begin tapering training intensity, keep inflammation low, maintain consistent nutrition and hydration.
Training: Moderate intensity, reduced volume. Finish any heavy leg day early in the week so legs have time to recover.
Nutrition: Still steady with carbs/fats; possibly a slight reduction to help with mild depletion if that’s part of your plan.
Water Intake: Steady at 1–1.5 gallons (or as previously recommended by your coach).
Sodium: Remain consistent.
Goal: Avoid introducing new foods or methods that may cause bloating or inflammation.
Training: Lighter full-body workout or focus on posing practice, minimal cardio (short sessions only if needed).
Nutrition: Some athletes begin a mild “carb taper” here, depending on how they look and feel. Others keep carbs steady.
Water Intake: Maintain consistent water intake.
Goal: Continue monitoring how your body responds to slight changes in diet and training. Start focusing more on rest and recovery.
Training: Primarily posing practice and very light “pump” sessions if desired. No strenuous workouts.
Nutrition:
Depending on your plan, you may start introducing slightly higher carbs if you tapered earlier in the week.
Keep protein sources lean and consistent.
Water Intake: Continue normal intake unless instructed by your coach to adjust/increase.
Goal: Begin gently filling out muscles (if doing a carb-up). Keep stress levels low.
Training: Primarily posing practice and very light “pump” sessions if desired. No strenuous workouts.
Nutrition:
Depending on your plan, you may start introducing slightly higher carbs if you tapered earlier in the week.
Keep protein sources lean and consistent.
Water Intake: Continue normal intake unless instructed by your coach to adjust/increase.
Goal: Begin gently filling out muscles (if doing a carb-up). Keep stress levels low.
Morning:
Light, balanced meal with moderate carbs/fats to sustain fullness (e.g., oats with almond butter) if your body tolerates it well.
Sip water to maintain hydration but not overdo it.
Pump-Up:
About 15–30 minutes before stage time, do a light pump-up (bands, bodyweight moves).
Avoid overexerting yourself or breaking a sweat that might disturb your tan.
On Stage:
Bring simple snacks (rice cakes, honey, banana) in case you need a quick energy boost.
Continue small-sipping water; dryness can flatten your physique.
Goal: Show off your hard work with a confident, energized look!
Recovery Day:
Light activity (short walk, gentle stretching) to help circulation and reduce soreness.
Indulge in a moderate celebratory meal, but avoid extreme binges—your body may be sensitive.
Rehydration & Reset:
Get back into a steady water intake and gradually reintroduce more fiber-rich foods.
Goal: Let your body recover from peak week stress and enjoy your achievement!
Sudden big cuts in water or massive shifts in sodium can backfire.
Stay in tune with how you look and feel. Small tweaks may be made daily.
Use proven foods and methods your body is already used to.
Stress can cause water retention. Practice relaxation techniques (box breathing, short walks, good sleep).
This sample protocol offers a broad framework. Customize each aspect according to your coach’s guidance and your body’s unique response. Wishing you a peak week that brings out your best physique on stage!
Now is your moment to submit your final entries for a chance to snag our 1st, 2nd, or 3rd place Grand prizes! Share your progress photos, measurements, and a recap of your journey to showcase how far you’ve come and that you are READY for Prep!
Submission Deadline: ___
Need Help? Reach out to your Coaches or post here in the group!
You may also email our Team Director at jessicad@bombshellfitness.com with any questions.
We can’t wait to celebrate your hard work—let’s finish STRONG!
Before the big day, let’s have a little fun! We challenge you to stage a “mock show” at home or in the gym:
This “dress rehearsal” is a fun way to test out your final look, build confidence, and fine-tune any last details before the real thing. We can’t wait to see you rock the stage vibes!
Post your entry on your preferred social media platform using the hashtags #SYTYCP #PrepChallenge #BombshellInc, and tag us for a chance to be featured and WIN the WEEK 8 PRIZE
Peak Week is the capstone of your prep journey. By avoiding drastic measures and focusing on refined, consistent strategies, you’ll present a physique that’s both strong and healthy. Meanwhile, understanding the flow of the show ensures you walk on stage prepared and confident.
You’ve come this far—take a deep breath, trust your hard work, and savor the experience. Go out there, own the stage, and remember to have fun!
Congratulations on making it to Week 8 of the So You Think You Can Prep? Challenge! Let’s finish this STRONG!
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