|
Training for the Big Contest – It’s ShowTime!
The
Pre-Contest routine has the most interplay of exercise and nutrition.
Aside
from the more aggressive stages of fat loss, only the pre-contest routine
involves substantially altering caloric intake.
If
you’re competing in bodybuilding, you want to be as ripped as possible on the
day of the competition. That means you have to get down to lower then six
percent if you are a male and less than 12 percent if you are female.
The
reality is, that be in absolute peak form for a competition, you start your
preparation 14 weeks out or more. Except where indicated, keep your calories
around 50% carbs, 40 percent protein, and 10 percent fat.
Here
is an example of a 14-week Pre-Contest routine. Let’s say you have a
competition Saturday, October 11th. Here are the precise steps to
follow:
A
word of caution. If the amount of fat you’re trying to lose is equal to 10% or
more of your body weight, you should probably wait until the next competition.
That would mean you would have to loose over 20 pounds in weight to loose 10
percent.
NOTE:
Cardio is vital if you want to get your bodyfat down to single digits. During
pre-contest training, begin doing cardio, even if it has not been a part of your
workout routine up until now.
|
Food
|
Protein
|
Carbohydrate
|
Fat
|
Calories
|
|
9
Egg whites
|
30
|
4
|
0
|
135
|
|
1
Cup Oatmeal
|
6
|
25
|
2
|
146
|
|
1
Banana
|
1
|
27
|
1
|
116
|
|
|
|
|
|
|
|
1
Large Potato
|
4
|
33
|
0
|
149
|
|
1
Apple
|
0
|
21
|
0
|
89
|
|
9
oz Chicken
|
61
|
0
|
4
|
283
|
|
|
|
|
|
|
|
9
oz Chicken
|
61
|
0
|
4
|
283
|
|
1
Potato
|
4
|
33
|
0
|
149
|
|
1
Cup Broccoli
|
3
|
5
|
0
|
32
|
|
|
|
|
|
|
|
1
C. Brown Rice
|
5
|
51
|
1
|
236
|
|
1
Can Tuna
|
49
|
0
|
1
|
203
|
|
1
Cup Broccoli
|
3
|
5
|
0
|
32
|
|
|
|
|
|
|
|
1
C. brown Rice
|
5
|
51
|
1
|
236
|
|
6
oz Chicken
|
41
|
0
|
3
|
189
|
|
1
Cup broccoli
|
3
|
5
|
0
|
32
|
|
|
|
|
|
|
|
2
Cups Romaine
|
2
|
3
|
0
|
20
|
|
1
Tomato
|
1
|
5
|
0
|
28
|
|
6oz
Chicken
|
41
|
0
|
3
|
189
|
|
1
Tsp. Flaxseed
|
0
|
0
|
7
|
61
|
|
3
TBS Vinegar
|
0
|
3
|
0
|
11
|
|
Daily
Totals
|
319
|
269
|
30
|
2,618
|
14-Week
Calendar: July 6, 2003 – October 11, 2003
JULY
|
SUN
|
MON
|
TUE
|
WED
|
THU
|
FRI
|
SAT
|
|
6
|
7
|
8
|
9
|
10
|
11
|
12
|
|
13
|
14
|
15
|
16
|
17
|
18
|
19
|
|
20
|
21
|
22
|
23
|
24
|
25
|
26
|
|
27
|
28
|
29
|
30
|
31
|
|
|
AUGUST
|
SUN
|
MON
|
TUE
|
WED
|
THU
|
FRI
|
SAT
|
|
|
|
|
|
|
1
|
2
|
|
3
|
4
|
5
|
6
|
7
|
8
|
9
|
|
10
|
11
|
12
|
13
|
14
|
15
|
16
|
|
17
|
18
|
19
|
20
|
21
|
22
|
23
|
|
24
|
25
|
26
|
27
|
28
|
29
|
30
|
|
31
|
1
|
2
|
3
|
4
|
5
|
6
|
SEPTEMBER
|
SUN
|
MON
|
TUE
|
WED
|
THU
|
FRI
|
SAT
|
|
7
|
8
|
9
|
10
|
11
|
12
|
13
|
|
14
|
15
|
16
|
17
|
18
|
19
|
20
|
|
21
|
22
|
23
|
24
|
25
|
26
|
27
|
|
28
|
29
|
30
|
|
|
|
|
OCTOBER
| 