Hardcore Pre- Contest Diets! Pre- Contest Diet 1. Level: IFBB Professional. Competition: Mr. Olympia. Pre Contest Diet Click Here For Bodybuilding Contest Preparation. Bodybuilding and Fitness Pre Contest Diet Made Simple by Mike Prevost, Ph. For example, our hypothetical bodybuilder weighs 200 pounds with 20% body fat.Start Time: 2. 0 weeks out. Goal: 3% bodyfat. Off- Season Weight: 2. Competition Weight: 1. Macronutrient Manipulation Five months is usually plenty of time to manipulate protein, carb and fat intakes until you get results. If you've never prepared for a show before, 2. In other words, stop eating crap. Bodybuilding Pre-Contest Diet Plan. It's no secret that competitive bodybuilders are among the most successful dieters in the world at losing pure bodyfat and getting 'ripped'. Bodybuilders do things. For the first 4 weeks, I ate a lot of red meat, tuna, chicken, and protein drinks. I didn't count calories, fat, or carbs. It was not difficult because I was eating a ton of food. I was never hungry, but if I was, I would eat. It wasn't a big deal to eat this much because I didn't have to make a weight class. Beef has more fat, more iron, more aminos, and B vitamins. If you change red meat for flaky white fish (a cleaner protein source), you'll get tighter, quicker because it has less fat and is digested faster. When you want to stay fuller, eat more red meat. This is what works for me. Contest Dieting Part 1. Over a 12-16 week contest diet, this could add up to an extra. Bodybuilding Nutrition - Sample Bodybuilding Diet Lose Body Fat And Gain Muscle With A Good Bodybuilding Diet Share Pin Email. Vegan Bodybuilder's Pre-Contest Diet by Vegan Bodybuilder Robert Cheeke January 7th 2007 In competitive bodybuilding, we typically have different 'seasons' just like other athletes. We have our competitive season where we. Bodybuilding Contest Preparation Contest Countdown. As the demands of your pre-contest diet. For you, chicken might work better. It all depends on your metabolism and biochemistry. Carb Rotation As with protein, this diet varies carb intake. If you want to geek up your metabolism, if you're not lean enough, you can begin altering your carb intake. During the last two weeks or so, this diet follows a three day cycle: Monday (5. Tuesday (1. 00g of carbs), Wednesday (1. Thursday (repeat cycle). If you have more carbs in your body, you burn less stored bodyfat. Less carbs, more fat is burned. By rotating carbs, you change variables in your body rather than letting it get accustomed to the same thing. In my case, my metabolism is so fast, I had to eat 1/2 jar of peanut butter every day, 2 weeks out of the show. Sometimes, I eat as many as nine meals a day. Again, adjust your diet to your needs. I happen to like red meat, so it wasn't a problem for me to eat 2- 3 pounds of meat a day. You may prefer more chicken. Dieting should be treated with the utmost importance. Each of the 1. 2 cycles is 8 days long. This diet follows an alternating pattern of protein and carb intakes: three days without carbs, one day with carbs. During the days without carbs, 1 lb of either chicken or red beef is eaten per meal. Protein Sources During the off- season, chicken is the primary source of protein for this diet. During contest preparation, add lean red meat as well. Frequency 6 meals are consumed per day, approximately every 2- 3 hours. Day 1: Monday. Protein: 3. Carbs: 1. 13g per meal (steamed rice). Steamed Vegetables: With 4/6 meals. Protein: 4. 53g meat per meal (4 meals with beef, 2 meals with chicken). Steamed Vegetables: With 4/6 meals. Day 3: Wednesday. Protein: 4. 53g meat per meal (4 meals with beef, 2 meals with chicken). Steamed Vegetables: With 4/6 meals. Day 4: Thursday. Protein: 4. Steamed Vegetables: With 4/6 meals. Protein: 3. 40g of meat per meal (4 meals with beef, 2 meals with chicken). Carbs: 1. 13g per meal (steamed white rice). Steamed Vegetables: With 4/6 meals. Day 6: Saturday. Protein: 4. Steamed Vegetables: With 4/6 meals. Protein: 4. 53g of meat per meal (4 meals with beef, 2 meals with chicken). Steamed Vegetables: With 4/6 meals. Protein: 4. 53g of meat per meal (4 meals with beef, 2 meals with chicken). Steamed Vegetables: With 4/6 meals. Day 9: Repeat. Pre- Contest Diet 3. Level: NPC Amateur. Competition: NPC Nationals. Start Time: 1. 8 weeks out. Goal: 3- 3. 5% bodyfat. Off- Season Weight: 2. Competition Weight: 1. Macronutrient Manipulation The following diet doesn't seem like a diet at first. As the weeks progress, the caloric intake actually increases. During the final weeks, the numbers slowly drop. Depending on how I look and where I am, I may increase my protein intake or change my source of protein from chicken to fish. I might lower my carbs and replace them with extra protein. With this drop, I normally increase my protein intake. In essence, during the last few weeks of the diet, the overall calories will remain the same, but the ratios of protein and carbs will change. Baseline Measurements The most important thing when starting your pre- contest diet is to establish a baseline, or a starting point: . As my appetite increases, I increase my protein intake until I reach approximately 6. Any more increases in my appetite (which means my metabolism is really kicking into gear) and I increase my carbs in 5. I will reach my highest carb intake approximately six weeks out from the show. However, after six weeks, I start dropping 5. I reach a total intake of 5. Being tired is just one of the pitfalls of competing. All of your hard work and suffering is made worthwhile when you step on stage hard, dry, and ripped to shreds.
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