Knowing you are about to compete means a strict contest diet and training schedule. Competition prep will involve weight training five days a week, cardio six days a week (about 45-60 minutes a day) as well as training for abs.
The golden rule when considering a body building contest diet is to keep it simple. Keep your food choices as close to the ground as possible, which means eat what grows from the earth, half of which should be prepared raw and half can be cooked.
A competition diet requires you to eat consistently throughout the day. Make a commitment to eat very clean and eat five to six meals a day, eating every three hours to keep your metabolism boosted. Eat lean protein, (chicken, tuna, egg whites) complex carbohydrates, fibrous vegetables and oatmeal. A diet body building plan requires you to give up processed foods and drink a half gallon of water a day.
Sample Diet Body Building Meal Plan
Meal One: two eggs, oatmeal (the grainer the better)
Meal Two: Whey Protein Shake, Fruit
Meal Three: Large salad with chicken breast, fat-free dressing
Meal Four: Cottage cheese with blueberries
Meal Five: Chicken or fish with green vegetables, whole grain rice
Meal Six: Yoghurt with fruit
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