Fat Loss Tips.

Posts Tagged ‘precontest’

It's no secret that competitive bodybuilders are among the dieters more successful in the world to lose body fat and get pure "torn." Bodybuilders do things differently than the 95% of dieters who fail. And in this article I will explain the basis for a pre-contest bodybuilding healthy eating plan. This information will really help you if you are planning on competing in the future. And even if you're not really interested in going on stage as a bodybuilder, competitive, but youwould look like one, then the info covered here will help you get that lean "beach body" look.

I've been in bodybuilding competitions since 1995, so I took some stuff over the years and I'll share with you here …

Personally, I'm starting a diet for a contest at least six months in advance. I have plenty of time to prepare. For the first month I simply cut all junk food and eating nothing but clean. Such as beef,chicken, turkey, fish, eggs, milk, protein shakes, rice, potatoes, pasta, fruit, vegetables, etc. I eat about 5-6 small meals per day. I drink lots of water at least 1 gallon per day. I'm also getting about 30 minutes of cardio exercise 4-6 times a week, before breakfast. I will continue my regular workouts weight training.

The second month of preparation is very similar to the first. I will still eat the same as those mentioned above. But I will increase my cardio exercise at least 45minutes, 5-7 times per week, before breakfast. The idea of doing cardio before breakfast is to help burn more stored body fat. At this moment there is no food in your system to be used as fuel for you to burn more body fat from your heart. It also helps boost your metabolism for the day. After exercise your metabolism is high and the rest for
several hours.

The third month I get more strict with my diet. I will start cutting my portions of starchy carbohydrateswhile keeping my protein intake high (between 250-300 grams of protein per day). I also eat more vegetables. My diet is now mainly foods like meat very lean poultry, fish, protein supplements, vegetables, rice, potatoes, oats, etc. I will increase my cardio to about 60 minutes each morning before breakfast.

I will also start taking a fat burner. For the last show I used "Palo Alto Labs Leviathan". I found it worked very well, I take 2 capsules twice daily on an empty stomach.Once in front again before cardio and my weight training workouts because it helps give me more energy, reduce my appetite, and increase my metabolism allows me to burn more body fat.

The fourth month is almost like the third month with a diet and doing cardio every morning before breakfast. I'm also going to start practicing my mandatory poses 3-4 days per week. At this point, I'm skinny and can begin to see definition in my abs showing, legs, back, chest, etc. ..

The fifthmonths before the competition I get more strict with my diet. I eat approx. 1 gram of carbohydrate and 1.5 grams of protein per kilogram of body weight per day. I'm not normally count grams of fat, but they are kept as low as possible. But I will include essential fatty acids in flaxseed, fish oil, etc.

A typical day goes like this:

Cardio
– Take fat burner and black coffee
– 1 hour cardio

Meal 1
– Bowl of oatmeal mixed with protein powder
egg whites –

Meals2
– Chicken Breast
– Garden Salad

Meal 3
– Tin of tuna
– Garden Salad

Training
– Take fat burner and black coffee
– Workout Fitness
– The practice poses
– Protein Drinks

Meal 4
– Steak
– Steamed vegetables
– Sweet potatoes

Meal 5
– Protein Drinks

I also salt my food, and even add a few handfuls of salt to my protein shakes. This may seem off the wall for most people. But I find that if I did not add salt to my diet, Ibad cramps during training. Do not worry you will not retain water, your body will adapt to a higher intake of salt in a few days and as long as you drink plenty of fluids your body will eliminate excess water. I will continue to do so until two days from the show.

I am trying to get fit one month before the competition, then continue with the plan, cardio, training, etc. to let my conditioning just harden. I will not lose much body weight, but my skinever tighter and thinner.

I did not try to lift too heavy in the gym, at this stage because I know I will not win any new muscle in the last month before a competition, I'm just trying to maintain my muscle mass and get leaner. I basically have my posing fingertips. I just want to continue to emphasize the gap consistently. The temptation to cheat on my diet is very strong today. It is very important not to cheat too. I keep my eyes on the finish line and know that the regime will be moresoon.

Loading Carb & Intake …

I did not load carbohydrates or carbohydrates deplete during the last week. I tried all sorts of crazy stuff like that in the past and I think it's best to just follow a plan until the date of the exhibition. Ozone carb and carb loading is too "blind" you risk screwing your air conditioning, it can make you a little better, or it could get much worse. It is better to play safe by sticking to your diet then slightlyincrease your carbohydrate intake slightly for a few days before the show (ie instead of eating a potato at a meal, eat 2 potatoes, etc.).

During the last week I will increase my water consumption to about 2 gallons per day. I will stop all weight training and cardio a few days before the event to let my body rest and recover.

Friday night before the competition, I will reduce my intake of water and just a small glass of water at every meal. I also take herbal capsules on diureticsThursday, Friday and Saturday to help get rid of excess water under my skin. I do not cut my water consumption altogether, just cut back. Water cutting can leave you totally flat and smooth. You need a little water in your system to pump and pose properly.

Tanning …

I'm going to the tanning salon about 4 times a week for the last 6 weeks before the event. This will give me a base tan. Then, on Friday before the show, I'll put about 3-4 layers of PROTAN. This is aspray tan that you paint on with a sponge brush. Saturday morning, before the show, I will also put a coat of Dream Tan. It is a dark tanning cream that you rub on your skin. I'll put a layer of Saturday morning, another layer before pre-judging, and again before the evening performance. Dream Tan works very well and it has oil in tan so you do not need to use much if any other oils have.

Back Stage …

When I go to competitions I take my MP3 player with music installation. Tryfind a place by myself behind the stage so I could practice my posing. By doing this, my routine is still fresh in my mind before going on stage before the audience and judges.

When pumping before going on stage I'll do a little light, representing high, upper body exercises like push-ups, bent over rows, bicep curls, etc with a rubber strip club form. Never inflate the legs or abdominal muscles flex and always look better when they are not pumped. Do not pump too much, because itmake you tremble when you ask. All warm up and get the blood flowing to the muscles.

And the last thing I recommend is to go there and have a good time. Be confident and proud of your accomplishments and put on a good show for the crowd. At this point, you've done everything you can do is now the judges to decide the rest.

I have three weeks at an exhibition of strength training, and I’m tired of the diet. Does anyone know any tricks to use or give the panel Ms. supply in order? Or should I stay away from this maturation, although it without salt. Any comments or advice will help? And no it is not my first show! Incidentally, I am a man 21 years old and weigh 178 pounds with a small amount of fat.