Weight Lifting, Weight Training, Bench Press & Bodybuilding
November 21, 2014
Dieting Nutrition Plan For A Bodybuilding Competition
by Fitness Atlantic

Training for the Big Contest – It’s ShowTime!

The Pre-Contest routine has the most interplay of exercise and nutrition.

Aside from the more aggressive stages of fat loss, only the pre-contest routine involves substantially altering caloric intake.

If you’re competing in bodybuilding, you want to be as ripped as possible on the day of the competition. That means you have to get down to lower then six percent if you are a male and less than 12 percent if you are female.

The reality is, that be in absolute peak form for a competition, you start your preparation 14 weeks out or more. Except where indicated, keep your calories around 50% carbs, 40 percent protein, and 10 percent fat. 

Here is an example of a 14-week Pre-Contest routine. Let’s say you have a competition Saturday, October 11th. Here are the precise steps to follow: 

A word of caution. If the amount of fat you’re trying to lose is equal to 10% or more of your body weight, you should probably wait until the next competition. That would mean you would have to loose over 20 pounds in weight to loose 10 percent.

NOTE: Cardio is vital if you want to get your bodyfat down to single digits. During pre-contest training, begin doing cardio, even if it has not been a part of your workout routine up until now. 

Food

Protein

Carbohydrate

Fat

Calories

9 Egg whites

30

4

0

135

1 Cup Oatmeal

6

25

2

146

1 Banana

1

27

1

116

 

 

 

 

 

1 Large Potato

4

33

0

149

1 Apple

0

21

0

89

9 oz Chicken

61

0

4

283

 

 

 

 

 

9 oz Chicken

61

0

4

283

1 Potato

4

33

0

149

1 Cup Broccoli

3

5

0

32

 

 

 

 

 

1 C. Brown Rice

5

51

1

236

1 Can Tuna

49

0

1

203

1 Cup Broccoli

3

5

0

32

 

 

 

 

 

1 C. brown Rice

5

51

1

236

6 oz Chicken

41

0

3

189

1 Cup broccoli

3

5

0

32

 

 

 

 

 

2 Cups Romaine

2

3

0

20

1 Tomato

1

5

0

28

6oz Chicken

41

0

3

189

1 Tsp. Flaxseed

0

0

7

61

3 TBS Vinegar

0

3

0

11

Daily Totals

319

269

30

2,618

14-Week Calendar: July 6, 2003 – October 11, 2003

 JULY

SUN

MON

TUE

WED

THU

FRI

SAT

6

7

8

9

10

11

12

13

14

15

16

17

18

19

20

21

22

23

24

25

26

27

28

29

30

31

 

 

 AUGUST

SUN

MON

TUE

WED

THU

FRI

SAT

 

 

 

 

 

1

2

3

4

5

6

7

8

9

10

11

12

13

14

15

16

17

18

19

20

21

22

23

24

25

26

27

28

29

30

31

1

2

3

4

5

6

 SEPTEMBER

SUN

MON

TUE

WED

THU

FRI

SAT

7

8

9

10

11

12

13

14

15

16

17

18

19

20

21

22

23

24

25

26

27

28

29

30

 

 

 

 

 OCTOBER

SUN

MON

TUE

WED

THU

FRI

SAT

 

 

 

1

2

3

4

5

6

7

8

9

10

11

Step 1. Swap Carb Types

Saturday, July 6

Eliminate all high-glycemic carbs (sugars). Cut out pasta, bread, and dairy products. Eat only low and medium-glycemic carbs. Especially the ones high in fiber. Fiber will help you burn fat and speed up your metabolic rate.

Step 2. Reduce Calories

At the same time you’re swapping carbs, begin to lower your caloric intake by 100 calories a day. The goal is to reach 67% of your mass-building caloric intake.  

For example, if you were eating 3,000 calories a day before July 6th, the goal would be to get to 2,010. That should take you about 8 weeks. If you’re dropping more than 2 pounds a week, add back 50 calories a day and continue dropping calories the rate of 50 a day.  

Do this until you reach the 2,010 mark. When you hit 2010, switch your nutrient ratio from 50-40-10 to 40-60-10 with 2 days off starchy carbs – only vegetables - and 2 days on. Remember that you’re involved in a delicate balancing act between maintaining muscle and stripping off so keep your water intake high, about a gallon a day.

Very Important: Continue to train at maximum intensity. That means taking every set to failure. You’ll end up doing fewer sets because of the reduced caloric intake, but you must keep your muscles under load with maximum intensity so you can keep every ounce of muscle.

After slowly lowering calories by 100 – 50 a day continue this 2,010-calorie a day/low-medium glycemic routine until you reach 7 days before the competition.

Food

Protein

Carbohydrate

Fat

Calories

6 Egg whites

20

2

0

90

1 Cup Oatmeal

6

25

2

146

 

 

 

 

 

1 Large Potato

4

33

0

149

1 Cup Broccoli

3

5

0

32

6 oz Chicken

41

0

3

189

 

 

 

 

 

9 oz Chicken

61

0

4

283

1 Potato

4

33

0

149

1 Cup Broccoli

3

5

0

32

 

 

 

 

 

1 C. Brown Rice

5

51

1

236

1 Can Tuna

49

0

1

203

 

 

 

 

 

Half Cup B. Rice

2

26

1

118

6 oz Chicken

41

0

3

189

 

 

 

 

 

2 Cups Romaine

2

3

0

20

1 Tomato

1

5

0

28

6oz Chicken

41

0

3

189

1 Tsp. Flaxseed

0

0

7

61

3 TBS Vinegar

0

3

0

11

Daily Totals

280

189

27

2,010

Step 3: Carb Deplete & Cut Cardio

From Sunday morning, October 5th until Wednesday afternoon ditch the 50-40-10 ratio. About 99% of your 2010 calories should be in the form of lean protein like skinless chicken breasts and non-fatty fish. Keep your fat to almost zero, and limit your carbs to 20 – 50 grams a day. It is okay to eat lettuce salads. What you are doing is wringing out your body. That means depleting all of your glycogen and glucose. It sounds the opposite of what you want. But just wait. Because, as you will see, the next following days you’ll carb load. And because your muscles are starving for glycogen and glucose, they will suck them up harder and faster. And that is good because it is the glucose and glycogen that help your muscles appear big and full. During this period, your water intake should be very high. 

Also, during step 3, cut out all cardio.

Begin Sunday, October 5th

Food

Protein

Carbohydrate

Fat

Calories

12 Egg whites

40

5

0

180

1 Cup Broccoli

3

5

0

32

 

 

 

 

 

1 Cup broccoli

0

21

0

89

9 oz Chicken

61

0

4

283

 

 

 

 

 

9 oz Chicken

61

0

4

283

1 Cup Broccoli

3

5

0

32

 

 

 

 

 

9oz Chicken

61

0

4

283

1 Cup Broccoli

3

5

0

32

 

 

 

 

 

9 oz Chicken

61

0

4

283

1 Cup broccoli

3

5

0

32

 

 

 

 

 

2 Cups Romaine

2

3

0

20

1 Tomato

1

5

0

28

12oz Chicken

82

0

5

378

2 TBS Vinegar

0

2

0

7

Daily Totals

382

38

23

1,900

Step 4: Carb Overloading – Stop Training

At this point bump your calories up to 87% of your mass building caloric intake. That would mean 87% of 3,000, which comes to 2610. For simplicity, I round up to 2600. So you would eat 7 small meals. Change your nutrient ratio to 80-20-0. That is 80 percent carbs, 20 percent protein, and no fat. Some good choices for carbs are brown rice, oatmeal, and white or sweet potatoes. The rice and oatmeal naturally contain water, so the amount of water you drink should be equal to the water you lose in urination.

In addition, stop all training. Do not go into the gym. Do not lift weights. This is a good time to practice your posing. 

Step 5: Cut Protein

Begin Wednesday Afternoon

Food

Protein

Carbohydrate

Fat

Calories

1.50 C. Oatmeal

9

38

4

220

 

 

 

 

 

1.50 Cup B. Rice

7

77

2

354

6oz Chicken

41

0

3

189

 

 

 

 

 

3 oz Chicken

20

0

1

94

1.50 Cup B. Rice

7

77

2

354

 

 

 

 

 

1.5 Cup B. Rice

7

77

2

354

3oz Chicken

20

0

1

94

 

 

 

 

 

1.5 C. B. Rice

7

77

2

354

3 oz Chicken

20

0

1

94

 

 

 

 

 

6oz Chicken

41

0

3

189

1.5 C. B. Rice

7

77

2

354

 

 

 

 

 

Daily Totals

168

423

21

2,556

I know this may sound controversial, but it works. Beginning Wednesday afternoon, 90% of your caloric intake should be carbs (low glycemic). Take in very little protein and almost no fat. Drink as little water as possible but don’t cut it out.

nutrition plan for bodybuilding competitionStep 6: Cut Water Intake 

By Friday night, your water should be limited to just sips. At this point I wouldn’t force food at all. Eat enough small high-fiber, low-glycemic index meals to starve off hunger. The truth is, the night before a competition; you don’t want a lot of food in your gut anyway. 

If you have followed everything your muscles are now full and your skin is thin – exactly what you want. 

Step 7: Pre-Judging Meal 

Saturday – have a small cup of tea or black coffee and a light meal in the morning like oatmeal with two tablespoons of honey. Keep sipping little distilled water.  Enter the pre-judging of the competition. 

Now, you are ready. After the pre-judging you could theoretically have anything you want to eat. But I wouldn’t. Your body is not ready for “regular people” food like hamburger or pizza now. Chances are you could become bloated or gaseous. My advice is to get a muffin or some fruit. Good luck in the show!

Conclusion

This plan is only an example of what some athletes have followed prior to a bodybuilding competition. The calories may have to be adjusted to fit your calorie requirements. These sample diet plans are more for the average male bodybuilder that weights about 190 pounds. If you're interested in doing a great natural bodybuilding competition visit FitnessAtlantic.com

 

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