Getting Lean And Ripped With A Bodybuilding Diet

Getting Lean And Ripped With A Bodybuilding Diet

Bodybuilders are among the most extraordinary in the world at losing pure bodyfat and getting shredded. Competitive bodybuilders train and eat differently than most of dieters who fail. And in this article I will outline a good bodybuilding pre - contest diet plan that you can follow to get that ripped to the bone contest feature. This information will really help you if you are planning on competing in bodybuilding. And even if you are not really inspirited in getting on stage, but you would resembling to get ripped, then the info covered here will help you get that lean " beach body " glance.

I ' ve been competing in bodybuilding competitions since 1995 so I ' ve picked up a few tricks over the years and I ' m business to share them with you here...

I personally start dieting for a contest at primeval 6 months in advance. I want to have mortally of time to prepare myself. For the first month I smartly cut out all junk foods and eat no thing but clean foods. Resembling as beef, chicken, turkey, fish, eggs, milk, protein shakes, rice, potatoes, pasta, fruit, vegetables, etc. I eat about 5 - 6 small meals each day. I drink acutely of water at elementary 1 gallon a day. I will also do about 30 log of cardio exercise 4 - 6 times each week, before breakfast. I will stand my regular weight training workout.

The second month of preparation is very consubstantial to the first. I will still eat the duplicate as mentioned big. But I will increase my cardio exercise to at fundamental 45 annals, 5 - 7 times per week, before breakfast. The whole idea of doing cardio before breakfast is to help burn up more stored bodyfat. At this time there is no food in your system to be used as fuel so you ' ll burn more bodyfat from your cardio. It also helps to leap start your metabolism for the day. After exercise your metabolism is elevated and remains so for several hours.

The third month I get stricter with my diet. I will introduce to cut back on my portions of starchy carbohydrates while keeping my protein intake high ( between 250 - 300 grams of protein per day ). I also eat more vegetables. My diet is now mainly foods parallel as very lean meat, poultry, fish, protein supplements, vegetables, rice, potatoes, fawn, etc. I will increase my cardio to about 60 account each morning before breakfast.

I ' ll also start taking a fat burner. For my last show I used " Palo Alto Labs Lusty ". I plant that it worked great, I would take 2 caps twice per day on an empty tummy. Once before cardio and further before my weight training workouts since it helps give me an energy boost, curb my appetite, and hoist my metabolism enabling me to burn more bodyfat.

The fourth month is pretty much allied the third month with dieting and doing cardio each morning before breakfast. I will also start practicing my mandatory poses 3 - 4 days per week. At this stage I am getting lean and can start to see the definition fair in my abs, legs, back, chest, etc...

The fifth month before the contest I get stricter with my diet. I will eat approx. 1 gram of carbohydrate and 1. 5 grams of protein per pound of bodyweight each day. I don ' t normally count fat grams, but they are kept as low as possible. However, I will make thorough to consume some healthy fats equaling fish oil, flax oil, olive oil, etc.

My daily eating during contest prep will go allied this:

Cardio - take fat burner and black coffee - 1 hour of cardio

Meal 1 - bowl of buff mixed with protein powder - egg whites

Meal 2 - chicken breast - garden salad

Meal 3 - can of tuna - garden salad

Workout - take fat burner and black coffee - weight training workout - practice posing - protein drink

Meal 4 - steak - steamed veggies - toothsome potatoes

Meal 5 - protein drink

I also zest my food and even add a couple shakes of spice to my protein drinks. Most people passable be convinced this is barmy. But I find that if I don ' t add spiciness to my diet I get bad muscle cramps when training. Don ' t worry you will not retain water, your body will adjust to a higher zest intake within a few days and as long as you are drinking lots of fluids your body will flush out any wanton water. I ' ll keep doing this until 2 days out from the show.

I strive to be in shape one month out before the contest and then just keep with the diet, cardio, training, etc. to let my conditioning just refrigerate up. I won ' t lose a whole lot more bodyweight, but my skin will get tighter and thinner.

My workouts are not that oppressive and hefty at this thing of my contest prep. I know that I won ' t be gaining any more muscle mass on a calorie momentous diet plan, so I ' m just trying to maintain what muscle I have and get leaner. I hereafter have my posing routine down purposeful. I just want keep plugging away consistently. The temptation to scoundrel on my diet is very strong now. It is very important not too miscreant. I keep my eye on the finish line and know that the dieting will be all over now.

Carb Loading & Water Intake...

I do not carb deplete or carb burden during the persevere week. I have decent all kinds of psycho potential cognate this in the bygone and I establish that it is best to just diet right up to the day of the show. Messing with your carb intake at the persist in shriveled is too hit and piece, you risk screwing things up and part water. You are better off playing it safe by clinging to your diet and then just slightly increase your carb intake slightly for a tack on days before the show ( i. e. somewhat then having 1 yam, eat 2 yams instead, etc. ).

During the loiter week I will increase my water intake to about 2 gallons per day. I will stop all weight training and cardio a lock days before the sift to let my body loiter and rally.

Friday duskiness before the talk about I will cut back on my water intake and just have a small glass of water with each meal. I also take herbal diuretic capsules on Thursday, Friday, and Saturday to help get rid of the accidental water underneath my skin. I do not cut my water intake in toto, just cut back. Cutting out water entirely can concession you flat and smooth. Your body needs to have some water in the muscles in order to get a pump and hit your poses properly.

Tanning...

I ' ll start tanning in the tanning bed at pioneer 3 times per week for a couple months before the show. This will give me a base tan. Then on Friday before the show I ' ll put on about 3 - 4 coats of ProTan. This is a spatter tan that you dye on with a mop brush. Saturday morning before the show I ' ll also put on a coat of Dream Tan. This is a real dark bodybuilding tan, it comes in a small jar, and you just rub the cream over your skin. I ' ll put a coat of this on Saturday morning, added coat before pre - thought, and besides before the evening show. Dream Tan works great and it has oil in the tan so you do not need to use much if any additional posing oils.

Back Stage...

When I go to the contest I take a MP3 entertainer with my posing rhythm. I try to find a hamlet by myself back stage so I can practice my posing routine. By doing this, my routine is fresh in my mind before agility on stage in front of the assignation and judges.

When pumping up before trip on stage I will do some light, high rep, major body exercises matching as push ups, curved over rows, bicep curls, etc. with a rubber fitness band. Never pump up the legs or the abs, these muscles always squint and flex better when they are not pumped. Do not pump up too much owing to it will make you shake when you pose. Just melting up and get the blood flowing to the muscles.

And the last thing that I recommend is to go out there and have a good time. Be confident and great of your goods and put on a good show for the crowd. At this point you have done all you can do, now it is up to the judges to decide the rest.