12 week pre contest diet
However, one who needs to lose 50 pounds has got to get on the train. The carbs will probably go even lower (150-200 grams) in the weeks to come. Bodybuilder would need to take in between 150 and 225 grams per day. You mentioned not competing for 4 years and you brought up your muscle mass up in that time. Depending on where you are starting from (how far from contest weight), you will need to begin altering your diet to your specific needs. I liked to use a sugar-free peach flavored tea mix with my water to help in getting rid of unwanted water at around 6 weeks out. P reparing for a bodybuilding competition is perhaps the most difficult task a bodybuilder will undertake. Research shows that swimming is the best cardio type program but can be difficult to find a good indoor pool during the winter months. It is a excellent compliement to your BFFM book. Until next time, train hard, eat right and forget about those silly zero carb diets. My body fat got up as high as 10%, which is high for me My goal is generally to stay under 10% body fat year round. Body composition testing is obviously not an exact science. Water will help to keep your kidneys functioning properly despite the additional load caused by increased protein consumption. To figure 70% maximum heart rate 1) 220 minus your age 2) multiply by. Try to drink between 1. Preparing for a bodybuilding competition is perhaps the most difficult task a bodybuilder will undertake. My experience tells me that a lower intensity, higher duration cardio routine works better for cardiovascular conditioning. All these meals are eaten two (2) hours apart. 8%. The means by which to perform this segment of contest preparation depends upon the person. I know some bodybuilders who use cream for their pre-contest fat instead. To manipulate this diet for closer to contest, lower sodium intake to approximately 2 grams per day. The steamed rice should only include brown rice. Duration is the amount of time actually spent performing the exercise. This will give you 70% of maximum heart rate. Note: 150 grams is a very low carb diet for me. Which would be quite high (for a bodybuilder at this point). The two things to keep in mind when doing cardio are intensity and duration. To manipulate intensity and duration, you can 1) increase intensity, decrease duration or 2) decrease intensity, increase duration. One thing you must also keep in mind is water intake. Also, substitute sweet potatoes for baked potatoes as the glycemic index is much different.
Anyway, just for kicks, I measured my iliac crest with the Accu measure and it was 6. Below is an example of weeks 1 to 4 of my pre-contest diet. I will now begin carb cycling with medium carb days of 240 grams a day, with the majority of those carbs taken in the morning and early afternoon. If I go over that number, then yes I sometimes zig zag my calories: for example 3 days with calories in a very small deficit, 3 days in surplus. 0 mm. Right now my carb cycle is 3 days medium carbs (240 grams, 3400 calories) and then 1 day high carbs (380 grams, 3800 calories). This was wearing only a t-shirt and sweatpants, no shoes. This article will include diet tips, cardiovascular exercise regimens, training ideas, and body preparation from my own experience. Intensity is your perception as to how much effort you are putting forth. 70. Training Lose Fat Build Muscle Find A Plan Fitness Apps Workouts Exercise Database Transformations For Sports Contests Ask the Experts Motivation Trackers. For me, the most important issue to address is the diet. Treadmills, stationary bicycles, or elliptical runners are more convenient for most people. 5 and 2 gallons of water a day. So what I did instead this week was to break out my Accu measure caliper. The rest of the fat is incidental in my chicken breasts, oatmeal, etc. The first thing one needs to look at is protein intake. 0 and 1. Stationary bicycles and elliptical runners are best for people with knee, hip, or ankle problems due to limited compression on the joints. I was hoping to get even bigger, but I was probably not consistent enough with keeping the calories up. But if you are targeting bodyweight reduction for a contest, try a higher intensity, shorter duration program. I did my official weigh in this morning, being Friday: 198 lbs. 5 grams of protein per pound of body weight per day. For example, if I were to use the age 26-30 chart, that would put my body fat at 7. I recently purchased your teleseminar series and learned a lot from it. For example a bodybuilder who needs to lose 10 pounds to achieve contest weight can take their diet rather slowly and alter as they go. Eight (8) glasses a day is insufficient for a bodybuilder especially during contest preparation. Usually the best bet is to pick one method, use the same tester every time and stick with them for consistency. You can sometimes remedy the energy problems by taking the fats way up, but I find that a diet over 20-25% dietary fat is not nearly as thermogenic as a high protein, lower fat diet. Not so good actually. Most people will recommend between 1.
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