Many bodybuilders seem to have the off-season diet down to a tee.  If they see it, they eat it.  If they start to notice they’re gaining some unwanted weight, they cut back food a bit.  As long as they’re getting enough protein for muscle growth, and not spilling over too much on the waistline, things work well.  The pre-contest diet is a whole ‘nother ballgame, however.  Let’s learn more about the essential nutritional building blocks, and then create a sample pre-contest diet.

Proteins

Most bodybuilders never neglect protein in their diet.  Your pre-contest diet should include 250 grams protein – at the absolute minimum – with 350 or more grams daily being the ultimate goal.  Remember that protein contains 4 calories per gram, so 500 grams of protein provide your body with 2000 calories from protein alone.

Fats

The body needs fat in order to function efficiently.  Obviously, fat intake is reduced during the pre-contest phase.  However, it is never completely removed from the diet.  Fat contains 9 calories per gram.

Carbohydrates

Unless you are enjoying the brutal rigors of a Ketogenic diet (zero carbs- an entirely different article!) you are still consuming a healthy level of carbohydrates each day.  Your body needs calories from carbohydrates for energy to complete weight training, cardio training, and for everyday daily function.  One gram of carbohydrate contains 4 calories.

Micronutrients

Always take a good multi-vitamin/mineral supplement to ensure your body’s organs are reciving the nutrition they need to keep you healthy.

Water

At least a gallon of water should be consumed per day for muscle maintenance, as well as to maintain the body’s systems.  Water deprivation (aside from the necessary removal as part of the drying-out process right before a show) is very dangerous.

Supplements

Vitamins C, E, and B are essential for good health and muscle group recovery.  Creatine is very useful, but should be removed in the last two weeks before

Sample Diet

Meal 1
12 egg whites, 1 cup oatmeal, 1 piece fruit

Meal 2
8 oz chicken breast, 1 cup rice, 1 small garden salad with lemon juice.

Meal 3
2 scoops whey protein with water, 1 piece fruit

Meal 4
6 oz turkey, 1 cup rice, 1 small garden salad with lemon juice.

Meal 5
2 scoops whey protein with water, 1 piece fruit

Meal 6
8 oz chicken breast, 1 cup rice, 1 small garden salad with lemon juice.

Meal 7 (optional)
2 scoops whey protein with water, which is consumed 30 minutes before bed, or in the middle of the night.  This helps prevent the mini-starvation mode the body enters each evening due to facing eight hours of starvation due to sleep.  Obviously you will be adjusting this diet to meet your own dieting goals and level of body fat.  Ideally you will want to start the diet with 12 weeks before the show, but that will changed based upon your level of fitness.

Cardio

Most bodybuilders (barring those genetic freaks like reigning Mr. Olympia Dexter Jackson and Two-Time Olympia Wildcard Winner David Henry) will require cardiovascular training to help shed the body fat.   Four sessions per week of 20 to 30 minutes should be adequate, but more may be needed.

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