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 Diet to get ready for Competition

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9 months ago #1
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Competition dieting is rather an individual matter as far as success goes. Generally, if one is in a calorie deficit, while maintaing a very high protein content and taking anabolics, that person will lose minimal muscle if any at all while losing a great deal of bodyfat.
Add to that combo fat burning aids, and one can achieve stage shape very quickly.

Below is a standard formula that I used succesfully on many people. It is designed to make one in competition shape in extreme time. The biggest change so far has been one person that went from 21% to 4% bodyfat in the 9 weeks of the preparation.

DIET - Weeks 9 & 8

06.00 am training

08.00 12 egg whites, 1 apple, protein shake

10.00 100g rice, 1 apple, protein shake

12.00 red meat, salad (tomato, lettuce, cucumber), protein shake with 10g flax seed oil

14.00 100g bread, 1 apple, protein shake

16.00 tuna or chicken or fish, protein shake

18.00 100g maltodextrin, 1 apple

18.30 pm training

20.30 chicken or turkey or fish, salad, protein shake

21.30 run (20 - 30) minutes

This diet is to be followed Monday to Saturday. On Sunday, as many carbs as desired are allowed.
Training is performed Mon to Sat with Sun off. Running is performed every night.

This diet is the diet for the weeks 9 and 8, competition being at end of week 1. The times on the diet are
as an example and they should be modified to suit ones needs.
However, DO NOT miss meals and DO NOT swap them
around!!!
The aim here is to only have the amount of carbs
outlined on the diet. Fat is absolutelly minimal.
Protein is at maximum. On this diet, you should never
feel hungry. If you do, eat more protein.

After 2 weeks of this diet, you will drop the
maltodextrin carb meal. Two weeks later, you will drop
the bread carb meal. Two weeks after that, you will
drop the rice meal. That will leave you 2 weeks on
virtually no carbs. Don't worry, by then, the body is
used to using fat for energy, so you won't have any
problems. The hardest days will be the first week of
your diet, until you will get used to using fat for
energy.

When you drop a carb meal, replace it with a protein
meal.

On the weekends, you can have as many carbs as you
wish, but they have to be CLEAN carbs, so no
McDonalds!

The last week, will be a full on carb week while you adjust your water levels. I will detail that in another article.

TRAINING

MONDAY

AM TRAINING Biceps, Triceps

* Bicep curl B.B. - 2 x superset 10/15
* Preacher curl (mach.) - 2 x superset 10/15

* Rope pushdowns - 2 x superset 10/15
* Dips b/w benches - 2 x superset 10/15

PM TRAINING Chest

* Incline press - 10, 8, 6, 12 (2min rest)
* Flat flyes - 8, 6, 6 (1min rest)
* Cable crossovers - 10, 10, 10, 10, 10 (40sec rest)

TUESDAY

AM TRAINING Back

* Lat pulldowns - 2 x superset 8/12
* Bent-over rows - 2 x superset 8/12
* Shrugs - 2 x superset 8/12

PM TRAINING Shoulders

* Millitary press - 10, 8, 6, 12 (2min rest)
* D.B. Press - 8, 6, 6 (1min rest)
* Rear delt machine - 10, 10, 10, 10, 10 (40sec rest)

WEDNESDAY

AM TRAINING Hams, Calves

* Lying leg curl - 2 supersets - 10/15
* Stiff legged deadlift - 2 supersets - 10/15

* Standing calf raise - 2 supersets - 8/10

PM TRAINING Quads

* Squats - 10, 8, 6, 12 (2min rest)
* Leg press - 8, 6, 6 (1min rest)
* Leg extension - 10, 10, 10, 10, 10 (40sec rest)

THURSDAY

AM TRAINING Chest

* Incline press - 2 supersets - 8/10
* Flat flyes - 2 supersets - 8/10

PM TRAINING Biceps, Triceps

* D.B. curl - 10, 8, 6, 12 (2min rest)
* Concentration curl - 8, 6, 6 (1min rest)
* Preacher curl (mach.) - 10, 10, 10, 10, 10 (40sec rest)

* Rope pushdown - 10, 8, 6, 12 (2min rest)
* Lying extension - 8 ,6 ,6 (1min rest)
* Dips b/w benches - 10, 10, 10, 10, 10 (40sec rest)

FRIDAY

AM TRAINING Shoulders

* Front raises - 2 supersets - 8/10
* Lateral raises - 2 supersets - 8/10
* Rear raises - 2 supersets - 8/10

PM TRAINING Back
* Lat pull downs - 10, 8, 6, 10 (2 min rest)
* Bent-over rows - 8, 6, 6 (1 min rest)
* Shrugs -

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