8 Week Contest Prep Diet Female

A normal contest prep for a male bodybuilder is usually in the 10 12 week range but if you stay lean year round something i recommend you can probably get away with half that.

8 week contest prep diet female. Drop carbs up the protein and add some daily treadmill or stepmill sessions of 30 60mins. If you ve always wanted to hit the stage in a bikini or figure competition this is your time. As with everything in a well planned contest prep regimen cardio should be increased in small increments weekly to allow for a steady loss of body fat while retaining a maximum amount of lean muscle mass. After every four weeks and at the beginning of every phase you ll be dropping the number of calories in your diet.

Here will be my diet for 8 weeks out until 6 weeks out. Do this about 4 weeks before you start your contest run in. 1 c greens of my choice 4 egg whites meal 5. Multivitamin and 1 tblsp.

It is for people who are competing in a physique show bodybuilding show or models getting ready for a very important photo shoot. 1 2 c cooked parboiled rice 4 oz chicken breast meal 4. Throw some fat burners in. If you do a 12 week diet start the clean up phase 16 weeks out come the 12 week stage you will have your stage set perfectly.

Pre contest weight training program. If you are eating a fair bit of junk work out your calories etc. Obviously the most pertinent issue regarding pre contest preparation is the diet aspect of preparation it is not enough to just clean up what you eat it must be far more drastic than that. Our comprehensive plan includes the workout plan this nutrition plan and motivational tips to help you get a winning physique in just 12 weeks give it a try even if you re not ready for the spotlight you re guaranteed to get into the very best shape of your life.

It doesn t need to be all that complicated. 10 boiled egg whites 2 shredded wheat biscuits with water. In this plan you ll be eating a total of six meals throughout the day. Occasionally once a week i supplement with fresh fish such as salmon or haddock.

With cardio sessions of 40 plus minutes you have the option of splitting it into two halves. 4oz chicken breast 4 oz sweet potato no skin meal 3. The goal of this particular program was to bring up my hamstrings glutes and lower back although my routine changed throughout the pre contest training process. And replace with quality foods so it resembles the diet i mentioned previously.

When you see the winner of a bodybuilding competition onstage rest assured they tracked their calories carbs proteins fats and never missed meals. Its a low carb diet but with all foods removed that can cause bloating and water retention. This diet plan includes three phases which will help you drop body fat without losing muscle mass. The key to getting the diet right is the amounts of these foods.

The following routine is similar to what i used during my six week contest prep. Contest prep diet is a very niche short term diet and its not for general purpose use.