It is no secret that one of the most successful competitive bodybuilder in the world are on a diet to lose body fat and have a pure "ripped". Bodybuilders do everything differently than the 95% of the diet or not. In this article I will outline an overview of the basics of a good pre-contest bodybuilding diet. This information will really help if you are going to compete in the future. And even if you are not really interested on stage as a competitive bodybuilder, butseem so, then the information is covered here to help you lean "beach body" look.
They are competing in bodybuilding competitions in 1995, so I have a few tricks over the years picked up, and I share them here with you ...
I personally start a diet for a competition of at least 6 months in advance. I want a lot of time to prepare. In the first month, I simply cut out all junk food and eat only clean foods. Such as beef, chicken, turkey,Fish, eggs, milk, protein shakes, rice, potatoes, pasta, fruit, vegetables, etc. I eat about 5-6 small meals a day. I drink plenty of water for at least 1 liter per day. They are also about 30 minutes of cardio training to do 4-6 times a week, before breakfast. I will continue my regular weight training.
The second month of preparation is very similar to the first. I will always eat the same as above. But I will do my cardio workout, at least 45 minutes, 5-7 times increasea week, before breakfast. The whole idea of breakfast cardio to burn more stored body fat. At this point there is no food in your system to use as fuel, so you'll burn more body fat from your heart. It also helps to jump start your metabolism for the day. After training, the increase in metabolism is and will remain so for
several hours.
The third month I get more strict with my diet. I'll start back on my portions of starchy carbohydrates and do myProtein intake is high (between 250-300 grams of protein a day). I also eat more vegetables. My diet is now very thin especially foods such as meat, poultry, fish, protein supplements, vegetables, rice, potatoes, oats, etc. I will put my heart in about 60 minutes every morning before breakfast to increase.
I would also like to start a fat burner. For my last show I used "Palo Alto Labs Leviathan". I thought it was great, I would like two capsules twice daily on an empty stomach. After the first cardiovascularand even before my weight training sessions, because it gives me a boost of energy, reduce appetite and increase my metabolism, I can help burn more body fat.
The fourth month is very similar to the third month of diet and doing cardio every morning before breakfast. I will also begin to practice my poses Required 3-4 days per week. At this point, I am getting thin and begin to define what to see in my stomach, legs, back, chest, etc. ..
The fifth month before theThe close contest with my diet. I eat around. 1 gram of carbohydrates and 1.5 grams of protein per kilogram of body weight per day. I normally do not count grams of fat, but are kept as low as possible. But I am essential fats from flaxseed, fish oil, etc.
A typical day looks like this go to:
Cardio
- Take fat burners and black coffee
- 1 hour of cardio
Meal 1
- Bowl of oatmeal with protein powder mixed
- Protein
Meal 2
- ChickenChest
- Mixed salad
Meal 3
- Can of tuna
- Mixed salad
Training
- Take fat burners and black coffee
- Training Weight training
- Practice are
- Protein Drink
Meal 4
- Steak
- Steamed vegetables
- Sweet potatoes
Meal 5
- Protein Drink
I also salt the food and even a few shakes salt on protein drinks. This may seem off the wall for many people. But I find that if you do not add salt to my diet I get bad muscleCramps during exercise. Do not worry you do not retain water, your body will adapt to a higher consumption of salt in a few days and as long as you are drinking plenty of fluids to wash the body of excess water. I think this is because the first two days of the event.
I'm trying to form a month before the race and then only with diet, cardio, etc. to allow training to keep my air conditioning only to harden. I will not lose as much body weight, but my skin is firmerand thinner.
Do not try and lift too heavy in the gym at this stage, because I know that you do not win any new muscle during the last month before a race, I'm just trying to keep my muscle mass and lean. I'm on my installation of it basically. I just keep plugging away consistently. The temptation to cheat on my diet now is very strong. It 'very important not to cheat. Keep an eye on the goal line and I know that diets are all soon.
CarbLoading and water intake ...
I'm not loaded with carbohydrates or carbohydrate intake during the last week. I tried all sorts of crazy things as before, and I thought it best to eat only the day of the show. Reduce carbohydrates and carbohydrate load "hit and miss" Screw you risk your air conditioning can make you feel a bit 'better, or you can look even worse. You are better to increase the safe to stick to your diet, then your carb is only slightlyIntake (ie eat instead of eating a potato into a meal, 2 potatoes, etc.) something for a few days before the show.
Last week, I will increase my water intake to about 2 liters a day. I'm going to stop all the weights and cardio a few days before the competition to rest my body to recover e.
Friday night before the race, I reduce my water consumption and only a small glass of water with each meal. I also take capsules herbal diuretic on Thursday, Fridayand Saturday, to remove excess water under my skin. I do not think I cut the water supply cut easily. Cut the water can be left flat and very smooth. You need a bit 'of water in your system, right at the pump and installation.
Tanning ...
I will be with the sun about 4 times a week to go over the last 6 weeks before the race. This gives me a base tan. Then the Friday before the show I put on about 3-4 layers Protan. It is a spray tan thatA color with a sponge to clean. Saturday morning before the show I put on a coat of Dream Tan. It is a dark tanning lotion that is rubbed on the skin. I am a coat this Saturday morning to put on another coat before pre-judging the show, and again before nightfall. Tan dream of large works in oil and is tan so you do not need to use much if any additional oils pose.
Back Stage ...
When I go to the competition, I take an MP3 player posing with my music. I'm trying to find a placeme behind the stage, so you can put my routines. This is my routine fresh in my mind, before going on stage before the audience and judges.
At the pump, before going on stage, I want something light and high rep upper body exercises like push-ups, bent over rows, bicep curls, etc. to do with a fitness center elastic. Never inflate the legs or abs, flex its muscles again and look better if they are not pumped. Do not pump too much because when you shake itThey pose. Only heating and the blood flowing to your muscles.
And the last thing that I recommend, go out and have a good time. Be confident and proud of your successes and a good show for the spectators. At this point you have all you can do what you've done, now it's up to judges to decide the rest.
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