Bodybuilders are evaluated on their size of muscles, percentage of body fat, training, symmetry, definition of muscles, and presentation. Three elements—training, rehabilitation, and a food plan—determine the extent of your physical alteration.
PRE-COMPETITION DIET-
WEEK 12-9
(TOTAL MACROS- PROTEIN: 285g, CARBS: 200g, ESSENTIAL FATS: 28g)
WEEK 8-5
(TOTAL MACROS- PROTEIN: 285g, CARBS: 165g, ESSENTIAL FATS: 28g)
WEEK 4-2 (pre competition)
(TOTAL MACROS- PROTEIN: 275g, CARBS: 165g, ESSENTIAL FATS: 28g)
WEEK 1 (PEAK WEEK)
Eat the same diet as you did in Weeks 4-2 on Monday, Tuesday, and Wednesday of peak week. Increase your carbohydrate intake by 30 to 50 grams on Thursday and Friday while reducing your protein intake by the same amount.
By doing this, you can force a little bit more water and glycogen into the muscles, giving them a fuller appearance. Aim to distribute the extra calories and macronutrients equally throughout your six daily meals.
DISCLAIMER:-Above-stating content is provided for informational and educational purposes only. Before starting any type of program or treatment, it is advisable to seek advice from your health professional
PRE-COMPETITION DIET-
- Maintain a Calorie Balance- Bodybuilders typically aim to lose weight by cutting calories and boosting energy expenditure in order to get as thin as feasible. Your calorie intake should be set at a level that results in body-weight losses of roughly 0.5 to 1 percent per week to compete and maximise muscle retention.
- Increasing Protein Intake- Depending on their body weight, athletes require 1.2 to 1.7 grams of protein daily. In order to grow muscle mass, a 180-pound bodybuilder should strive to consume 97 to 137 grams of protein each day.
- Use carb-loading- Before exercise, eating enough complex carbohydrates (fibre and starch) can lessen glycogen depletion and possibly improve performance. The majority of professional bodybuilders use a peaking technique, also known as carb loading, in the last 24 to 48 hours before a competition to make their muscles look bigger and fuller.
- Don’t be afraid of fats- A healthy diet must include fat since it gives you energy and makes it easier for you to absorb fat-soluble vitamins. To increase testosterone levels, your diet's fat content should range from 20 to 30 percent of total calories.
- Micro nutrients are als very important- Meatheads never fail to consume enough protein prior to a performance, but they frequently forget to complete their daily requirements for micro-nutrients. It includes diet containing all VITAMINS(A,B1,B2,B3,B5,B6,B7,B9,B12,C,D,E,K)
- Consume Foods High in Nitrates- Foods high in nitrate are super-foods for bodybuilders who are getting ready to compete. Leafy greens and root vegetables contain nitrates
WEEK 12-9
(TOTAL MACROS- PROTEIN: 285g, CARBS: 200g, ESSENTIAL FATS: 28g)
WEEK 8-5
(TOTAL MACROS- PROTEIN: 285g, CARBS: 165g, ESSENTIAL FATS: 28g)
WEEK 4-2 (pre competition)
(TOTAL MACROS- PROTEIN: 275g, CARBS: 165g, ESSENTIAL FATS: 28g)
WEEK 1 (PEAK WEEK)
Eat the same diet as you did in Weeks 4-2 on Monday, Tuesday, and Wednesday of peak week. Increase your carbohydrate intake by 30 to 50 grams on Thursday and Friday while reducing your protein intake by the same amount.
By doing this, you can force a little bit more water and glycogen into the muscles, giving them a fuller appearance. Aim to distribute the extra calories and macronutrients equally throughout your six daily meals.
DISCLAIMER:-Above-stating content is provided for informational and educational purposes only. Before starting any type of program or treatment, it is advisable to seek advice from your health professional
