Bodybuilding Contest Diet

Bodybuilding Contest Diet | Bodybuilding Competition Diet Plan | Precontest Diet, from Ironbodies Bodybuilding

I have tried a variety of different Bodybuilding contest diets out there so I know the key is to experiment and find one that works with your body. However, no matter what plan you choose it is important, whether you are doing a pre contest diet or any diet plan, that you understand your body is going to try and maintain homeostasis (balance). Simply put, if you just lower your calories to lose weight, your body over time will make adjustments to your current caloric intake level. If you are doing a Bodybuilding competition diet or any diet plan and focus solely on the amount of calories you consume, your body will slow down your metabolism to adjust to the current caloric levels.

To get around this problem I recommend that people add a cheat meal, or sometimes a cheat day, to their diet program. However, competition diets are a little more complicated and I do not recommended a traditional cheat meal during a precontest diet. What I do recommend, and use for myself, is a modified cheat day. A modified cheat day is one where instead of eating anything you want you just simply double your carbohydrate intake. I’ll add two of these cheat days to my normal pre contest diet and as I get closer to the show I will reduce the cheat day to only once a week.
Throughout the precontest season I have several different phases to my diet. For the first few weeks I did not add a cheat meal to this diet. It was this diet that I learned the importance of the cheat meal which will be documented in the later phases.

Each competition diet phase will be on its own page with an explanation. We will begin with Phase One below:

Phase One: 16 - 14 weeks out from the competition

Meal One (6:30 AM)

		14 egg whites
		6 TBSP Cream of Wheat
		2 Multivitamins and 2 Multi-minerals

	Meal Two (9:30/10:00 AM)

		2 cans of Tuna (in spring water)
		3/4 cup of rice

	Meal Three (12:00 PM)

		8 oz Chicken breast
		8 oz potato
		2 Multivitamins and 2 Multi-minerals

	Meal Four (3:00 PM)

		8 oz Chicken breast
		3/4 cup of rice

	Meal Five (6:00 PM)

		8 oz Chicken breast
		Salad or green beans (or broccoli)

	Meal Six (8:30/9:00 PM)

		14 egg whites
		2 Multivitamins and 2 Multi-minerals

	Totals:
	Calories:	2584
	Carbs:	223.6
	Protein:	333.2
	Fats:	26.7
	Fat % of Diet:	9.27%

My water intake at this point was one gallon and a pint a day. I would sometimes substitute water with Crystal Light to add a little variety and flavor to the diet. I also used the following condiments on my food:

	Mustard (usually spicy mustard)
	Zero Fat Marinates (Mesquite flavoring, etc...)
	Tabasco Sauce
	Non-Fat Salad Dressing (be careful to not overdue it, they do contain some sugars)
	Spices (Cayenne Pepper, pepper, etc...)

Bodybuilding Pre Contest Diet

When you see a bodybuilder on the cover of a magazine and that bodybuilder is holding a championship trophy, you would probably wish you could look like that winner all year round.

Well, if you wish this then you may be surprised to discover that the contest winner absolutely does not look like such a way throughout the year. Most the year round after competition bodybuilders look bulky and not as defined. However, the winner's physique will be the result of the pre-contest diet.

The pre-contest diet is intended as a means of shredding the body to a very low percentage of body fat. This way, all the muscular definition of the competitor is visible. When the body is carry too much fat or water, the ability to see muscle definition is difficult and near impossible.

However, when someone wishes to compete on stage bodybuilding, the need for an extreme low percentage in the 4% or lower range is needed. During the off season, the purpose is to bulk up with as much mass as possible adding pounds of muscle.

This means eating an enormous amount of calories will be necessary. Due to the huge amount of muscle mass the bodybuilder is packing on, the calories will mostly all be metabolized by the body. The ammount of body fat gained will need to be burnt off again pre contest thats where the diet comes into play.

That means that the bodybuilder will need to create a calorie deficit. This is where the pre-contest diet comes into play. If the bodybuilder is eating 6,000 calories a day and cuts down to 2,000 calories a day, this will lead to an enormous amount of fat burned off over an 8 week period. How this deficit is achieved can vary.

Some will simply reduce the amount of food they eat without changing much of its content. Then, others will look towards specialty diets such as eating no carbohydrates for weeks.

Ultimately, the pre-contest diet that the bodybuilder opts to employ needs to be one that works specifically for him. But, the key here will always be a reduction in calories since a ripped (contest level) physique would be tough to achieve without it.

It would also be tough to achieve a contest look relying solely on diet alone. The metabolism will slow somewhat due to the reduced calorie intake. As such, it becomes necessary to greatly up one's cardiovascular regimen during the pre-contest phase.

The type of cardio program performed can vary depending upon what the individual performs. But, it will have to be regular sessions of high intensity work. This will burn tons of calories when combined with a proper calorie deficit pre-contest diet.

The ripped look is not an easy one to attain and it takes a lot of work. With the right effort year round and the proper pre contest diet and workout regimen, it may be possible to develop that seemingly elusive contest physique.

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Body Building Contest Diet - Make a Change

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