EDU: Proper Bodybuilding Diet

Discussion in 'Fitness & Nutrition' started by Filmboy44, Dec 15, 2005.

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  1. Filmboy44

    Filmboy44 Guest

    Disclaimer: PurEvl put his foot down and didn't allow for me to be banned from this forum. He also insisted that I start contributing a little more information to this forum.

    How to properly diet for a bodybuilding contest. Although you may NOT ever compete, most will find this helpful and take some information from it and incorporate it into your own diet when you decide to cut down for whatever reason.

    This diet isn't specifically designed for anyone in particular, this isn't even the diet that I follow, but a variation of it. Its simply a skeletal structure of a bodybuilding diet.

    NOTE: This is for the natural competitor

    Depending on your bodyfat percentage and your body type you generally want to give yourself about 10-15 weeks out to start your diet. I have been very blessed and only have to diet roughly 10 weeks out. Its not rare to see some competitors start dieting as far as 22 weeks out from a show, to help reserve muscle. Also a note on teh sodium load, its a risky risky endeavor but I have found it to be a very beneficial tool if used properly, however I would NOT recommend a sodium load on your first couple shows.

    for the sake of arguement we'll do a 12 week diet.

    weeks 12-10
    You want to start your diet by eliminating all kinds of crappy foods and only take in clean foods, such as beef, chicken, turkey, fish, eggs, milk, protein shakes, rice, potatoes, pasta, fruit, vegetables, etc. Your water intake should also be increased to a gallon to gallon/half.

    Cardio work should be started gradually, roughly about 20 minutes 3 times aweek. Targeted heart rate should be between 150-170BPM for 20 minutes. Not jump on th ebike for 20 minutes and realize your HR was only in the targeted zone for 11 minutes. make sure its 20 minutes.

    Supplementation: A good assistance in fat loss, as everyone knows is ECA stack or a good weight loss supplement on the market. I benefited nicely from the ephedra Hydroxycut. I don't believe in appitite supresants(sp?) as you should be eating and anything that is going to curb your appitite is no good. Especially for a critical diet like this. So, a 200mg of caffeine and 25mg of Ephedrine and 300mg of asprine 3-4 times a day on empty stomach is recommended.

    Week 9

    Diet is starting to get a little tighter and you're now starting to play around with your ratio's c/p/f. A typical day will look something like this:

    -oatmeal(25-35 grams of carbs)
    -zero -low carb protien shake (40 grams)

    -5 egg whites or can of tuna(I hate tuna so I have eggs)
    -any veggie, salad, brocolli, carrots, etc.

    -2 chicken breasts
    -1 plain baked potato

    -protein shake (40 grams) low carb

    -pork, steak, chicken, beef, etc
    -veggies and/or rice(brown)

    -casein whey protien

    Cardio: Its kicked up to 30 minutes 4 times a week and its done before breakfast. Target HR is the same as it was before.

    Supplementation: same

    Week 8-6: Tightening the diet

    Diet: Start eliminating most of the starches. start taking in more veggies. You are now taking in more lean meats, fish, etc.

    Cardio: Is kicked up to 6 times a week for 30 minutes before breakfast or after workout.

    Supplementation is same

    You should definately start seeing more definition and can start evaluating your diet based on how you look. If you're holding too much water, start upping the water and you may even want to start sodium loading at this point. Its still far enough out from a show to play around with sodium in your diet. If the carbs are too high or your body isn't buring up the carbs as you thought, start cutting the carbs a little more.

    Week 5-4
    What are some of the better types of carbs for me to eat? what Low GI and High GI? well, the low gi carbs have nearly zero effect on your blood sugars. Foods like broccoli, cauliflower, peppers, etc will have low GI levels. For the high GI, its more of an impact on your blood sugars obviously. I am not certain but there is a myth that the low and high gi foods had to do with digestion. I think that is false. Anyways any other foods high in GI is all that I had listed.

    Diet: As strict as its going to get from here on out. Carbs are extremely low. I usually target about 20 per meal with about 6 meals in a day. Protein is still kept high about 1.5 for 1lb of BW. Fats are now at an all time low of 20-30 a day. how does one get only 20-30 grams of fats in a day. Well, if you're monitoring your meats, fish, etc and making sure they are nearly fat free you can control your fat intake by eating nuts (polyunsaturated); almonds are a fan favorite...about 5 or 6 almonds a meal should do the trick.

    Different types of fats FYI:

    saturated fats: found primarily in foods coming from animals and some veggies as well, those are saturated veggie fats that are in bakery goods and nondairy milk or cream products. when you're doing your shopping you can see the saturated fats that are solid in room temps.this is the most harmful fat to any diet

    Polyunsaturated Fats - these are the fats you want to take in for a contest. They are found in almonds, fish, and various oils.

    Monounsaturated - pretty much the same as the poly as they both reduce cholesterol levels but they aren't as effective as the poly's. This fat is found in olives, cashews, avocado and other various oils that stem from plants.

    Trans Fats :ugh: this is the veggie wanna be butter shit they use to extend the life of a shelfed food, these increase cholesterol levels.


    Fats are important in a diet, during a critical diet such as this they help to lub the joints during resistance training. You're going to find a lot of achy bones and ligaments and soreness youre not used to because of this diet. I know I did. So the fats help with the joints


    Cardio: is now everyday for 30 minutes before breakfast or after workout.

    Posing is also 3-4 times a week but you guys don't need to do that.

    Supplementation: You want to start taking in potassium to prevent the cramping. Also along with your multi you should have more C and B6 as well. Glutamine is upped from 10 grams a day to 15-20.

    Week 3-2

    Diet: Increased sodium, put it on everything...even drop a little in your protein shake. Load load load. Water should be 1.5-2 gallons. Carbs are now under 100 a day, mostly taken in the morning and protein is still 1.5 to a pound. Fats are kept at 20-30.

    Cardio is now 40 minutes 7 days a week.

    Workout: should be light and reps should be high (10-15)

    Posing: 5 times a week for at least 30 minutes

    Supplementation: same

    Day 14-7

    Diet: Carbs are now between 50-80. Protein is the same and water is 2 gallons a day. Sodium is still loading. Fats 20-30 grams

    Cardio: same

    Supplementation: potassium, calcium, multi, C, B6, ECA, milk thistle.

    Day 7-4

    Carbs are extremely low, preparing for the carb load the last 72 hours. Sodium is now cut out completely and water is increased to 2.5 gallons.

    Cardio is the same:

    Workout: very light, minimal. Your energy should be so low that you're doing 2 sets per isolated movement. No compound movements concentrate on pulling out muscles. Start to control the muscle...your primary workout should be posing anyways and controlling each muscle.

    Supplementation: POTASSIUM UP THE ASS!...not really up the ass but its high because the cramping is a SOB!

    Day 3-1

    Diet: 400-500 grams of Carbs, Clean clean clean. Rice, potato, rice cakes, etc. I eat baby food because of the vit. and potassium in them and I can eat them all damn day long. Water is cut completely. Fats are same, protein is same..maybe drop it depending on how you're feeling.

    Stay away from the gym

    pose pose pose pose.

    Supplementation: Diuretics, anything and everything. Get that water out of you!!!


    Day of Show:

    Moderate carbs, go on feeling. If you need energy for the pre-judge then eat some chocolate or rice cakes...sip some pedialyte to prevent complete dehydration and cramping.



    For a first time competitor; the entire battle is against yourself. We all want to win the show or place decently, first overcome the battle of getting to know what your body is all about and how it can respond positively to a diet such as this first.

    Again, most of you don't have the intentions of competing, however maybe some have thought about it but neve knew how to properly prepare. I hope that this will not only encourage you but at least help you diet for anything else. Keep in mind that this is a strict bodybuilding diet (although some are A LOT more strict) and you can take little info from here to construct a diet suitable for your own goals.


    Rereading this, there are obviously some vague areas of what or how to get certain fats and whats going to be ones to stay away from or what protein sources are good at what times and types of carbs as well. Those Area's I have gone back and added those where I see fit with a colored font
     
    Last edited by a moderator: Dec 16, 2005
  2. PurEvl

    PurEvl going out gassed and not half assed...

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    well done justin..well done
     
  3. jonno

    jonno New Member

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    i knew you'd be back. nice post.
     
  4. Ive always wondered about this
     
  5. RRocco

    RRocco New Member

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    :bowdown:Good Job
     
  6. Jeg1983

    Jeg1983 OT Supporter

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    good stuff :bigok:
     
  7. ~stangzorized~

    ~stangzorized~ New Member

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    Definitely an awesome thread.
     
  8. dirtysouthboy

    dirtysouthboy New Member

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    Good post. Hopefully one day i will get big enough to give this a try.

    How unhealthy do you think this is for your body?
     
  9. PurEvl

    PurEvl going out gassed and not half assed...

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    its not bad as long as you dont try to stay there for long
     
  10. Can i do this for the first day of spring break or something?
     
  11. dirtysouthboy

    dirtysouthboy New Member

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    Do you think you will lose more muscle mass by doing more cardio or by lowering calories, or does it really matter?
     
  12. you will lose less by cutting cals
     
  13. jonno

    jonno New Member

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    i don't think it matters
     
  14. PurEvl

    PurEvl going out gassed and not half assed...

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    it doesnt, to get ultra lean, cardio an diet are a must...I have done 2 hours a day before on t3 and no TEST and still maintained plenty of muscle mass
     
  15. Perplexed

    Perplexed OT Supporter

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    good read
     
  16. KenKaniff

    KenKaniff Guest

    I'm bookmarking this thread for Feb 1st. Thanks Justin!
     
  17. dirtysouthboy

    dirtysouthboy New Member

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    Would timber really need to do any prep work for a comp if he was planning on going in around his same weight?
     
  18. PurEvl

    PurEvl going out gassed and not half assed...

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    ya a 14oz water drop :rofl:
     
  19. Filmboy44

    Filmboy44 Guest

    yes.

    If I were him. I'd do maybe a 2-3 week diet where it was mostly a carb deplete and water load and then a carb spike with a water deplete.

    and he'd have to go tanning :p
     
  20. TheNiz

    TheNiz Guest

    good job filmy :bigthumb:
     
    Last edited by a moderator: Dec 20, 2005
  21. tofu

    tofu New Member

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    Interesting read. :bigthumb:


    There needs to be more EDU threads in f&n.
     
  22. ralyks

    ralyks New Member

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    Very nice post. Is this specific to a bodybuilding show or can it be used as a regular diet? I usually end up losing too much muscle when dieting because I cut back too much (low appetite). Would the week 9-6 schedule help preserve muscle for a regular cut?
     
  23. Natezilla

    Natezilla Ain't nothin' but a peanut.

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    Great post. Are you planning on competing again anytime soon?
     
  24. Filmboy44

    Filmboy44 Guest

    I added a little more info for you guys
     
  25. Filmboy44

    Filmboy44 Guest

    This is specific to a bodybuilding show following all the way from week 12 to week 1. Its not healthy to sustain that level of bodyfat for any long period of time.

    I wouldn't say a "section" of this particular diet would yeild any muscle retention. With any diet you're going to have to sacrafice some muscle loss...


    you can take your specific goal and take some of this diet and incorporate it into your own as you see fit.
     
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