Contest Cutting Diet: The Basics

by Aimee Keiluhn
Certified Personal Trainer & Nutrition Anaylst
contest-cutting-diet

Basic Contest Cutting Diet

contest-cutting-diet

I’ve used this contest cutting diet with great success while preparing for two competitions. Before you take a look at it you should take a look at your current program. Hopefully you have been training properly. Hopefully you have already started eating clean by eliminating junk food, sugar, bread, soda and are cutting down drastically on dairy products.

WITH SIXTEEN WEEKS TO GO, IT’S TIME TO SERIOUSLY EAT CLEAN

If you want to achieve peak condition for a bodybuilding contest you must lose fat while maintaining muscle during your cutting phase. This is a really difficult process that requires the right contest cutting diet and the right amount of exercise.

ONE MISTAKE I SEE MOST OFTEN IS A COMPETITOR DROPPING THEIR CALORIES TOO LOW TOO FAST. THIS CAUSES MUSCLE LOSS RIGHT FROM THE START. 

If you quickly drop weight, most of it will probably be muscle and not fat. The human body will always sacrifice muscle over fat when it comes to weight loss. Your body goes into survival mode. It is designed to hold on to fat to prevent starvation. The only way to prevent this is to give your body a reason to hold on to muscle through intense resistance training and a specific contest cutting diet that makes it shed fat, not muscle.

IF YOU ARE A NATURAL BODYBUILDER YOU CANNOT RISK LOSING MUSCLE MASS DURING PRE-CONTEST DIETING. 

contest-cutting-diet-food-prep

When losing weight for a competition, you do not want to lose more than 1 – 1 ½ pounds per week. You will need to know exactly how many calories you eat every day and adjust them until you’re losing only body fat. You should know how many calories it takes for you to gain weight, maintain your weight, and lose weight. Of course you will need to experiment, but knowing how many calories you are eating before beginning a cutting gives you a good reference point.

USE THIS CONTEST CUTTING DIET AS A STARTING POINT. ADD OR SUBTRACT CALORIES AS NEEDED BASED ON YOUR STARTING SIZE AND WEIGHT.

Eventually the fruit will be eliminated, followed by the rice cakes, peanut butter and almonds. The type of fat you consume will switch to Flax Oil. Your portion sizes will also decrease as you get to 4-weeks out.

 

CONTEST CUTTING DIET

Meal 1
1 Cup Old Fashioned Oatmeal (Dry Measured) Cooked With Water
1 Cup Egg Whites

Meal 2
Protein Shake:
1 Scoop Protein Powder
1 Medium Banana
Ice & Water

Meal 3
3 Rice Cakes
2 Tablespoons All-Natural Peanut Butter

Meal 4
6oz. Grilled Chicken or Turkey
2 Cups Steamed Veggies or Very Large Salad W/ Balsamic Vinegar
Large Baked Sweet Potato

Meal 5
Protein Shake:
1 Scoop Protein Powder
1 Tablespoon All-Natural Peanut Butter
Ice & Water

Meal 6
6oz. Grilled Chicken or Fish
2 Cups Steamed Veggies or Very Large Salad W/ Balsamic Vinegar
1 Cup Brown Rice

*IF YOU ARE HUNGRY IN BETWEEN MEALS YOU CAN HAVE 10 RAW, UNSALTED ALMONDS EACH TIME*
(40 total per day)

 


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