The Diet Doc Podcasts · Dr. Joe Klemczewski

CONTEST PREP UNIVERSITY FEATURE - Peak Week And Contest Day Perfect Meals

·31 min·2 clips

Joe warns against coaches who give clients foods they've never eaten before contest day—a huge risk that could ruin everything.

Joe Klimczewski and Adam Atkinson, experienced physique coaches, address a student's question about planning contest day meals for a bodybuilding competition. They critique generic "one-trick pony" coaches who use identical meal templates for every client. The hosts emphasize that contest day meals should primarily consist of foods the competitor is already accustomed to eating to ensure digestive stability. They advise that meals from the days immediately before a contest should largely mirror what will be eaten on show day, with only minor adjustments. Klimczewski stresses the importance of establishing a consistent, bland food routine well before peak week begins, sometimes a month in advance, to allow the gut microbiome to adjust. Atkinson explains he formulates show day meal plans based on a client's food logs from the first days of peak week, typically finalizing the plan by Thursday. The coaches identify specific problematic foods, including certain low-carb breads like Sara Lee and protein brownies from BAM Body, which they claim can cause stalls in progress or inaccurate macronutrient tracking. They recommend "safe" carbohydrate sources like white rice, white or sweet potatoes, and certain fruits for their digestibility. A surprising insight is that some competitors can develop a temporary intolerance to eggs during a long prep from overconsumption. The hosts note that high-fiber vegetables, while low in calories, can potentially slow fat loss by affecting digestion and the parasympathetic nervous system. They clarify that cooking and cooling potatoes to increase resistant starch does not make the calories "free," countering a common misconception. For fats, they warn against suddenly increasing fish oil supplements but endorse using existing fat sources like avocado or peanut butter to help "hold" a carbohydrate load. Atkinson reveals a specific pump-up strategy involving a peanut butter cup for a mix of sugar and fat to spare muscle glycogen before going on stage. Both coaches agree that small, timed interventions like this are tools to be used flexibly, not rigid mandates. The tone is conversational and educational, blending anecdotal evidence with practical coaching advice. This episode is ideal for competitive bodybuilders, bikini athletes, and coaches seeking detailed nutritional strategies for peak week. Listeners looking for broad fitness nutrition tips or those opposed to structured contest preparation may find it too niche.

As heard by us

Peak week is treated as physiology and planning, not superstition.

The discussion treats contest-day meals as planning, not improvisation. It favors plain, repeatable food choices during peaking because GI regularity, fiber load, and digestion all matter.

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Why you'd press play

You need a contest-day meal plan that is boring for a reason.

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