A Very Simple Pre-contest DIET For a 210lb Bodybuilder

Following is a summary of what is basically everything needed to lose weight for a bodybuilding competition…it’s similar to an off-season mass gaining diet, but with a differences. This is not your tradional everyday weight lose or ‘Diets’, because as you can see the total calorie intake as been reduced by only around 500 calories per day; don’t be tempted to reduce by more as this will seriously reduce the amount of skeletal muscle you keep.

If your body-weight has been stable eating this off-season diets then making these changes will make a big difference to your ability to shed weight.

Carb’s have been cut back to around 100grams and fats by around 12grams a day. Again this is just a starting point; unfortunately, this won’t necessary take you all the way to the stage and you may find you have to make further changes to this program after a few weeks or so.

However, if you do follow this procedure, and apply some cardio, say 3 X 30 minute sessions first thing in the morning before ANY food, then you will make progress. It’s up to you to take it to the next level, getting ripped, by making the necessary changes as and when you see fit!

Meal 1) 9:00 am 10 egg whites, 1 yolk scrambled with 1 tablespoon of Olive oil, 2 teaspoons natural peanut butter. 100 grams oats, 1 banana black coffee and water.

Meal 2) 12:00 pm 250 grams of tuna in water/brine, 400 grams of jacket potato, mixed salad and water.

Meal 3) 3:00 pm 250 grams skinless chicken breast, 100 grams of boiled rice, 1 cup mixed vegetables, 1 tablespoon of extra virgin olive oil, and water.

Meal 4) 6:00 pm 250 grams fresh cod, 100 grams pasta, 1 cup mixed vegetables and water.

7:00 pm – 8:00 pm train

Meal 5) 8:00pm – directly after training 80 grams of carb powder with 60 grams of protein powder mixed in water.

Meal 6) 11:00 pm 10 egg whites, 1 yolk scrambled with 1 tablespoon of Olive oil, 100 grams oats, 1 banana and water.

This roughly = 310 grams of protein, 400 grams of carbs, and 50 grams of fat. Protein and carbohydrates contain 4 calories per gram and fat contains 9 calories. Thus the total calorie this diet provides = 3310.

Daily supplements

Maltodextrin carbohydrate powder, Whey protein powder, Cod liver oil, Evening primrose oil, Vitamin C, Multivitamin/multi-mineral complex.

Some Important Notes For Your Diets

At all costs make sure that you do not take in or add any extra salt to your food, food as added hidden salt and it will cause you to hold onto water…it’s the killer of competition bodybuilders!

For example, at the beginning of your diet, eat only whole meal brown bread and limit that as much as possible, it too has salt in the mix. As you get closer to your competition, cut it out altogether.

Remember, whatever you are doing to win that competition, others are doing more!

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