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bodybuilding compitition diet
It is no secret that competitive bodybuilders are among the dieters most successful in the world of pure body fat loss and "torn". Bodybuilders do things differently than the 95% of dieters who did not. And in this article, I will describe the basic elements of a plan of good pre-contest bodybuilding diet. This information will be very useful if you intend to participate in the future. And even if you are not really interested in going on stage as a competitive bodybuilder, but want to look like one, then the information covered here will help you get that "beach body" lean look.
I've been in bodybuilding competitions since 1995, so I've collected some stuff over the years and I'll share with you here ... I personally plan to start a contest at least six months in advance. I have much time to prepare. During the first month I simply cut all junk food and nothing but pure food eats. As beef, chicken, turkey, fish, eggs, milk, protein shakes, rice, potatoes, pasta, fruits, vegetables, etc. I eat about 5-6 small meals a day. I drink a lot of water at least 1 gallon per day. I also do 30 minutes of cardio 4-6 times a week, before breakfast. I will continue my regular training routine weight.
The second month of preparation is similar to the first. I always eat the same thing as above. But I will increase my cardio exercise at least 45 minutes, 5-7 times a week, before breakfast. The idea to do cardio before breakfast is to help burn body fat even more storage. At this time there is no food in your system to be used as fuel so you burn more body fat your cardio. It also helps kick start your metabolism for the day. After exercise your metabolism is high and remains so for several hours.
The third month I have more strict with my diet. I'll start reducing my portions of starchy foods while keeping my intake of high protein (between 250-300 grams of protein per day). Also eat more vegetables. My diet is now mainly foods such as very lean meat, poultry, fish, protein supplements, vegetables, rice, potatoes, oatmeal, etc. I will increase my cardio to about 60 minutes each morning before breakfast.
I start taking ephedrine and caffeine. I take 24 mg of ephedrine and 200 mg of caffeine 2-3 times daily on an empty stomach. I take ephedrine and caffeine before my cardio before strength training because it allows me to boost energy, suppress appetite and increase my metabolism that allows me to burn more body fat.
The fourth month is more or less like the third month with diet and do cardio every morning before breakfast. I will also start practicing my mandatory poses 3-4 days per week. At this point, I'm skinny and I can start to see definition in my abs projection, legs, back, chest, etc ...
The fifth month before the contest, I get stricter with my diet. I eat approx. 1 g of carbohydrates and 1.5 g of protein per kilogram of body weight per day. Normally, I do not count fat grams, but are as low as possible. But I will include essential fatty acids from flaxseed, fish oil, etc.
A typical day will be like this:
cardio
- Take ephedrine and caffeine
- 1 hour of cardio
1 meal
- Bowl of oatmeal mixed with protein powder
- Egg Whites
2 meals
- Chicken breast
- Salad Garden
3 meals
- Box of tuna
- Salad Garden
training
- Take ephedrine and caffeine
- Weight training workout
- Installation of practice
- Protein Drink
4 meals
- Steak
- Vegetables steamed
- Apples soft earth
5 meals
- Protein Drink
I also salt my food and even add a few handfuls of salt to my protein shakes. This may seem off the wall to most people. But I find that if I do not add salt to my diet I get bad muscle cramps when training. Do not worry, you do not retain water, your body will adapt to higher salt intake in a few days and as long as you drink plenty of fluids your body will eliminate the excess water. I will continue to do so until two days after the series.
I strive to be like, a month before the competition, then continue with the diet, cardio, training, etc. to let my conditioning just harden. I will not lose more weight in body but my skin to tighten and thinner.
I do not try to lift too heavy in the gym at this point because I know I will not win any new muscle during the last month before a contest, I'm just trying to keep my muscle mass and more skinny. I basically posing my fingertips. I just want to keep plugging away forever. The temptation to cheat on my diet is very strong now. It is very important not to cheat too. I keep my eyes on the goal and I know the power will all soon.
Carb load and water consumption ...
No Carb depletion and carb loading during the last week. I tried all kinds of crazy things like this in the past and I have found it best to just food until the day of the show. Carb depletion and carb loading is too "Hit and Miss" you risk screwing up your air conditioning, you might see a little better, or it could make you look worse. You are better to play it safe by sticking to your diet and then just slightly increase your carb intake slightly a few days before the event (ie, instead of eating a potato meal, eat 2 potatoes, etc).
During the last week, I will increase my water intake to about 2 liters per day. I will stop all weight training and cardio a few days before the contest to let my body rest and recover.
Friday night before the competition will reduce my water consumption and only have a small glass of water with each meal. I also take capsules with diuretics plants Thursday, Friday and Saturday to help get rid of excess water under my skin. I did not cut water consumption completely, simply truncated. Crop water can leave entirely flat and smooth. You need some water in your system to give life and ask properly.
Tan ...
I go to the tanning salon about 4 times a week for the last 6 weeks before the competition. This will give me a base tan. Then, on Friday before the show, I'm going to get about 3-4 layers of ProTan. It is a spray tan which is painted with a sponge mop. Saturday morning before the show which will also put a coat of Dream Tan. It is a dark tanning cream that is rubbed on the skin. I'll put a layer of Saturday morning, another coat before pre-judgment, and again before the evening show. Dream Tan works great and has oil in the tan so you do not need to use much oil if additional installation.
Back Stage ...
When I go to the contest I take a MP3 player with my music installation. I try to find a place for me behind the scenes so I can practice my posing. By doing this, my routine is fresh in my mind before going on stage in front of the audience and judges.
When pumping before going on stage, I'll do a little light, the High Representative, the upper body exercises like squats, bent over rows, bicep curls, etc. with a fitness band rubber. Never inflate the legs or abs, these muscles always look and flex better when they are not pumped. Do not pump too much because you shake when you ask. Just warm up and get the blood flowing to the muscles.
And the last thing I recommend is to go there and have a good time. Be confident and proud of their achievements and put on a good show for the public. At this point, you've done all you can do is now the judges to decide the rest.
I've been in bodybuilding competitions since 1995, so I've collected some stuff over the years and I'll share with you here ... I personally plan to start a contest at least six months in advance. I have much time to prepare. During the first month I simply cut all junk food and nothing but pure food eats. As beef, chicken, turkey, fish, eggs, milk, protein shakes, rice, potatoes, pasta, fruits, vegetables, etc. I eat about 5-6 small meals a day. I drink a lot of water at least 1 gallon per day. I also do 30 minutes of cardio 4-6 times a week, before breakfast. I will continue my regular training routine weight.
The second month of preparation is similar to the first. I always eat the same thing as above. But I will increase my cardio exercise at least 45 minutes, 5-7 times a week, before breakfast. The idea to do cardio before breakfast is to help burn body fat even more storage. At this time there is no food in your system to be used as fuel so you burn more body fat your cardio. It also helps kick start your metabolism for the day. After exercise your metabolism is high and remains so for several hours.
The third month I have more strict with my diet. I'll start reducing my portions of starchy foods while keeping my intake of high protein (between 250-300 grams of protein per day). Also eat more vegetables. My diet is now mainly foods such as very lean meat, poultry, fish, protein supplements, vegetables, rice, potatoes, oatmeal, etc. I will increase my cardio to about 60 minutes each morning before breakfast.
I start taking ephedrine and caffeine. I take 24 mg of ephedrine and 200 mg of caffeine 2-3 times daily on an empty stomach. I take ephedrine and caffeine before my cardio before strength training because it allows me to boost energy, suppress appetite and increase my metabolism that allows me to burn more body fat.
The fourth month is more or less like the third month with diet and do cardio every morning before breakfast. I will also start practicing my mandatory poses 3-4 days per week. At this point, I'm skinny and I can start to see definition in my abs projection, legs, back, chest, etc ...
The fifth month before the contest, I get stricter with my diet. I eat approx. 1 g of carbohydrates and 1.5 g of protein per kilogram of body weight per day. Normally, I do not count fat grams, but are as low as possible. But I will include essential fatty acids from flaxseed, fish oil, etc.
A typical day will be like this:
cardio
- Take ephedrine and caffeine
- 1 hour of cardio
1 meal
- Bowl of oatmeal mixed with protein powder
- Egg Whites
2 meals
- Chicken breast
- Salad Garden
3 meals
- Box of tuna
- Salad Garden
training
- Take ephedrine and caffeine
- Weight training workout
- Installation of practice
- Protein Drink
4 meals
- Steak
- Vegetables steamed
- Apples soft earth
5 meals
- Protein Drink
I also salt my food and even add a few handfuls of salt to my protein shakes. This may seem off the wall to most people. But I find that if I do not add salt to my diet I get bad muscle cramps when training. Do not worry, you do not retain water, your body will adapt to higher salt intake in a few days and as long as you drink plenty of fluids your body will eliminate the excess water. I will continue to do so until two days after the series.
I strive to be like, a month before the competition, then continue with the diet, cardio, training, etc. to let my conditioning just harden. I will not lose more weight in body but my skin to tighten and thinner.
I do not try to lift too heavy in the gym at this point because I know I will not win any new muscle during the last month before a contest, I'm just trying to keep my muscle mass and more skinny. I basically posing my fingertips. I just want to keep plugging away forever. The temptation to cheat on my diet is very strong now. It is very important not to cheat too. I keep my eyes on the goal and I know the power will all soon.
Carb load and water consumption ...
No Carb depletion and carb loading during the last week. I tried all kinds of crazy things like this in the past and I have found it best to just food until the day of the show. Carb depletion and carb loading is too "Hit and Miss" you risk screwing up your air conditioning, you might see a little better, or it could make you look worse. You are better to play it safe by sticking to your diet and then just slightly increase your carb intake slightly a few days before the event (ie, instead of eating a potato meal, eat 2 potatoes, etc).
During the last week, I will increase my water intake to about 2 liters per day. I will stop all weight training and cardio a few days before the contest to let my body rest and recover.
Friday night before the competition will reduce my water consumption and only have a small glass of water with each meal. I also take capsules with diuretics plants Thursday, Friday and Saturday to help get rid of excess water under my skin. I did not cut water consumption completely, simply truncated. Crop water can leave entirely flat and smooth. You need some water in your system to give life and ask properly.
Tan ...
I go to the tanning salon about 4 times a week for the last 6 weeks before the competition. This will give me a base tan. Then, on Friday before the show, I'm going to get about 3-4 layers of ProTan. It is a spray tan which is painted with a sponge mop. Saturday morning before the show which will also put a coat of Dream Tan. It is a dark tanning cream that is rubbed on the skin. I'll put a layer of Saturday morning, another coat before pre-judgment, and again before the evening show. Dream Tan works great and has oil in the tan so you do not need to use much oil if additional installation.
Back Stage ...
When I go to the contest I take a MP3 player with my music installation. I try to find a place for me behind the scenes so I can practice my posing. By doing this, my routine is fresh in my mind before going on stage in front of the audience and judges.
When pumping before going on stage, I'll do a little light, the High Representative, the upper body exercises like squats, bent over rows, bicep curls, etc. with a fitness band rubber. Never inflate the legs or abs, these muscles always look and flex better when they are not pumped. Do not pump too much because you shake when you ask. Just warm up and get the blood flowing to the muscles.
And the last thing I recommend is to go there and have a good time. Be confident and proud of their achievements and put on a good show for the public. At this point, you've done all you can do is now the judges to decide the rest.
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