''Nutrition & Diet''

A workout may last an hour or two but dieting is 24 hours a day. You must have willpower if you intend to be successful at this. It is also expensive. Quality food, protein powders, MRP's (meal replacements) and supplements add up quickly so be prepared. The ultimate goal of the Competition Diet is to loose the maximum amount of bodyfat while maintaining the maximum amount of lean muscle mass. Be prepared however to loose some muscle during this process. The ratio is typically 1 pound of muscle to every 3 pounds of bodyfat. Proper supplementation my decrease muscle loss and this will be addressed in another section.

Monday:

Food:''

A minimum of 6 small meals. All meals will contain protein from a variety of sources. Complex, high fiber carbs until 2:00 in the afternoon, protein only from 2:00 on. Try to eat every 2 hours.

Water:''

1 to 2 gallons of sodium free water.''
Supplement: 5 grams of L-Glutamine 4 times daily.''


Tuesday: Same as above.

Wednesday
Food:''

Same as Monday however carbs should be reduced slightly. Absolutely no refined flour, rice, sugar, etc. Good sources of carbs are yams (no butter), celery, carrots, leafy green lettuce and similar vegetables.
Water:''
Take in up to 3 gallons of water.''
Supplement:''
Potassium tablet 4 times daily. 5 grams of L-Glutamine 4 times daily.''

Thursday
Food:''

Same as Wednesday however sodium should be cut dramatically. Read labels, nearly everything contains sodium. Do your shopping in advance to be ready for this time. To be sure of low sodium I will boil chicken breast in distilled water at this time and use no condiments containing salt.

Water:''

Try to take in 2 gallons.''

Supplement:''
Potassium tablet 4 times daily. 5 grams of L-Glutamine 4 times daily.''

Friday
Food:
Same as Thursday with extra careful attention to sodium. Keep this as low as possible.
Water:
Reduce water to ½ gallon taken between morning and 6:00 PM. Sip sparingly and only as needed from 6:00 PM on.
Supplement:
Potassium tablet 4 times daily. 5 grams of L-Glutamine 4 times daily.

Saturday
Food''
Very small meals only. No sodium. Many competitors will take raw honey and natural peanut butter back stage with them for quick energy and muscle fullness.
Water''
Sip only as needed, not too much and never gulp. By now you should be dropping water like crazy. Your abs should be very defined, muscular definition and vascularity should be very high. This is a very delicate balance. Do not try anything new at this point to alter this condition.

Back to Top