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Johanna Mountfort

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Peak Week Plans

2016 WFF debut-1

As your contest approaches, the last few days can be stressful. You’re nearing the finish line of your contest prep, but those final decisions you make during peak week can be the difference between 1st place and 5th place. To help take some of the guess work and worry out of your peak week, you need one of Johanna's peak week conditioning plans.

Which plan is right for you?

After years of competing and tailoring plans for winning clients, Johanna has designed her peak week plans to take the guess work out of your peak week and help you get your physique stage ready.

To find out more about what 'Peak Week' is, read more at the bottom of this page.

There are two types of plans: Fuller Muscles or Leaner Drier.

Buy the nutritional plan, water/sodium or Pump up plan individually, or the full complete package as one.

Check out my Bodybuilding programs - click here

How do I know if I want to be “fuller” or “dryer”?

"FULLER" definition Expand

“Fuller” or “carbed up” means that the muscle cells are holding carbohydrates in them which are helping the muscle to hold their shape and size, producing pumped “muscle bellies”. When we diet using low carb nutrition in order to lower our body fat levels our muscle bellies can ‘flatten out”. Bodybuilders use the terms: “flat, “empty” and “no pump” for this description. On peak week, once lean condition is reached, then we can slowly add in more carbs and fats to “fill up” the muscle so that it holds its pump and fullness thus appearing bigger!

Sometimes Body Type can affect our muscle fullness. If you are very lean or are tall and have long limbs then your muscle peaks will be lengthened out and then can look REALLY flat. If you want the appearance of fuller and more shapely muscle then my Peak Week products for Fuller Muscles are the products for you! Your muscle will soak up the food types that I am guiding you to eat. When you train, these foods will get carried into your muscle bellies during the week and you will fill out. If you have used my method (the nutrition plan, water & sodium plan and pump up plan) accurately and consistently then by show day you will maintain a nice pump but will still look lean and conditioned.

"DRY" definition Expand

“Dry” is the term used by bodybuilders to refer to the non existence of fluid retention under the skin. Fluid retention sits in the fat cells blurring all your hard work and definition. Hormones, toxins, excess carbs, and certain food types can all pull fluid retention close to the skin. We want to eliminate that as much as possible so that the skin is tight and firm and your muscle and conditioning can shine! My Leaner , Drier system will fast track your fat loss on peak week and will encourage your body to drop fluid retention helping you to look much leaner than you did the week before! 

If you would like to look a lot leaner than you are and have less fluid retention in your abs, triceps, legs and glutes then my Leaner, Drier products are the ones for you! Follow my methods carefully. The food types and timings I have suggested in the nutrition plan work to tighten up your body in conjunction with the water and sodium plan. Use the pump up plan to help fill your muscle up on the final day and on show day.

FULLER MUSCLE PLANS

NUTRITIONAL PLAN

  • woocomm johanna mountfort

    Fuller Muscles
    Nutritional Plan

    $120.00
    Add to cart

24 HOUR PUMP-UP PLAN

  • woocomm johanna mountfort

    Pump Up Plan

    $65.00
    Add to cart

WATER & SODIUM PLAN

  • woocomm johanna mountfort

    Fuller muscles
    Water & Sodium plan

    $99.00
    Add to cart

FULLER MUSCLE COMPLETE PACKAGE

  • woocomm johanna mountfort

    Fuller Muscle Complete Package

    $249.00
    Add to cart

LEANER DRIER PLANS

NUTRITIONAL PLAN

  • woocomm johanna mountfort

    Leaner Drier
    Nutritional Plan

    $120.00
    Add to cart

PUMP UP PLAN

  • woocomm johanna mountfort

    Pump Up Plan

    $65.00
    Add to cart

WATER & SODIUM PLAN

  • woocomm johanna mountfort

    Leaner Drier
    Water & Sodium plan

    $99.00
    Add to cart

LEANER DRIER COMPLETE PACKAGE

  • woocomm johanna mountfort

    Leaner Drier Complete Package

    $249.00
    Add to cart

What does Leaner or Fuller mean?

https://johannamountfort.com/wp-content/uploads/2019/10/Conditioning.mp4

CONDITIONING DIET PLANS

GET RIPPED NUTRITION

8 weeks out

This is well structured bodysculpting based nutrition and supplementation plan. It is designed to fuel your training and feed your muscle while training your body to utilize body fat for fuel using supplementation and balanced nutritional ingredients. It gives you some options but not too many as consistency is total key with great results.

  • woocomm johanna mountfort

    Get Ripped Nutritional Plan

    $75.00
    Add to cart

REVERSE DIET PLAN

Reverse diet is a term used within the bodybuilding and competitive weightlifting communities to describe a period after a calorically restricted eating plan, during which you slowly work to increase calories back to a maintenance level.

  • woocomm johanna mountfort

    Reverse Diet Plan

    $75.00
    Add to cart

FOUNDATION DIET PLAN

This is well structured base bodybuilding nutrition. It is designed to fuel your training and feed your muscle while speeding up your metabolism for fat loss using sufficient calories as well as providing well balanced nutritional requirements.

  • woocomm johanna mountfort

    Foundation Nutrition

    $75.00
    Add to cart

View my Bodybuilding programs

Peak Week explained

What is “Peak Week”? Expand

Peak week is the final week of your preparation before your competition. At this stage your body is almost ready for the stage. You should have reached a low level of body fat and you should be able to see your muscle. The “Peak Week” helps your condition to “Peak” in the final stages of your physical prep. 

Because you are low in body fat and have been eating clean for a long time your body is highly conditioned, therefore very responsive. Any food or liquid that you put into your body on peak week will affect your onstage condition. Therefore we need to choose our food carefully. It should be pure, simple, clean. It needs to feed your muscle and fire your metabolism. It needs to pull water retention out of the skin.

Why do we need to “dehydrate”? Expand

During peak week we need to prepare our body for the stage. Traditionally, bodybuilders dehydrate themselves so that the skin and fat cells have no water retention in them and so the skin sits  tight and firm against the muscle to highlight your shape and your definition. 

The dehydration process needs to be done carefully. It can put the kidneys under excessive stress so we need to prepare your kidneys for this. Also, as you dehydrate the water can leave the muscle bellies therefore your muscle can appear smaller. So a specific order of water loading then dehydration needs to occur so that the muscle can retain water but the skin can be dehydrated. 

Excess water in the body during carb loading will carry the carbs into the cells under the skin and blur the tight, shredded look so the peak week nutrition needs to work in conjunction with the water plan ensuring that the carbohydrate loading at the end of the peak week will load the muscle with carbs but without showing in the skin.

Do I eat salt or not?  Expand

Sodium in the cells under the skin can also blur the tight, shredded look that bodybuilders desire. It is crucial to remove salt from the diet in the peak week however the current condition of the athlete can determine when the salt is best taken out. There are different methods around that determine how and when salt is removed. However the reintroduction of salt on the day of competition can assist in highly conditioned bodybuilders to achieve the vascular (veined), shredded look that makes the physique look “extreme”. Therefore salt can be used to manipulate the desired look for your class on show day. 

Your kidneys do not like to go for more that 48 hours without sodium. After this time they will go into troubleshooting mode and can flush your system with stored sodium. When this occurs we can have the opposite result from the look we want to achieve, and can appear “softer” and less ripped. Therefore decisions about salt on peak week are crucial so that you hit the exact criteria for your class.

 

What sort of foods do the nutrition plans consist of? Expand

Warning! These are not plans for yumminess! These are plans to get your body to do what you want it to look like on stage! In my peak Week Nutrition plans you will see lean meat and fish specified in grams. Specific vegetables are suggested. For best results do not deviate from the plan. Follow it consistently! My plans are gluten free and dairy free and you need to eat each meal every 2.5-3 hours apart. There are some supplement suggestions and guidelines also.

 

 

Check out Johanna's Pro Figure Routine at the 2017 WFF Universe

For more info check out Johanna's Posing and Bodybuilding Facebook page
or contact Johanna on: admin@johannamountfort.com

 

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