Prepping for a bodybuilding competition is no small feat. You work hard in the gym every day of the week, and stick to a decent diet plan 24 hours a day. A bodybuilding competition diet does not vary much from an off-season bodybuilding diet in terms of types of foods to eat, but manipulating the calories and macronutrients can make a big difference in a physique.
Most bodybuilders allow 12 – 16 weeks to prepare for a bodybuilding competition. Seasoned bodybuilders can allow 8 – 10 weeks depending on how well they know the body will respond. Protein intake should remain high throughout the diet to maintain muscle mass, while changing the carbohydrate and fat intake amounts to shed body fat.
To calculate protein needs, multiply body weight by 1.5. For example, a 200 pound male bodybuilder would need 300g of protein daily. Carbohydrate intake should also be a 1:1 ratio with protein, so 300g of carbohydrates are also required. Fat intake should be minimal and only occurring in the foods eaten. Do not add foods with a high fat amount such as peanut butter, avocado or oils.
The majority of foods to be eaten are as follows:
Protein should be chicken breast, turkey breast, lean beef, tuna, low-fat fish, egg whites, protein shakes and non-fat dairy.
Carbohydrates should be brown rice, sweet potatoes, oatmeal and steamed vegetables.
The basic formula for meal planning is 50% protein and 50% carbohydrates. Limit fats as much as you can. There will always be some fat in the where to buy sarms 2022 foods you eat, which is unavoidable. Some good examples of meals are oatmeal and egg whites, chicken breast and rice, fish and vegetables, lean beef and salad.
Food intake should be spread throughout the day with a total of five or six meals spaced evenly. The majority of the carbohydrates should be consumed immediately after weight lifting, along with some protein. Minimize carbohydrates in the evening or even the late afternoon. Before bedtime, eat protein only in the form of a protein shake, non-fat cottage cheese or tuna.
Foods should be as unprocessed as possible. Avoid trans fats, saturated fats, artificial sweeteners, and refined carbohydrates.
Drink as much filtered water as possible, A dehydrated body will not lose body fat as well as a hydrated one. Avoid soda, flavored water, and sports drinks as much as possible. These have added sweeteners that add extra calories and provide no nutritional value.