![]() During contest preparation, add lean red meat as well.Ħ meals are consumed per day, approximately every 2-3 hours. During the days without carbs, 1 lb of either chicken or red beef is eaten per meal.ĭuring the off-season, chicken is the primary source of protein for this diet. This diet follows an alternating pattern of protein and carb intakes: three days without carbs, one day with carbs. ![]() Dieting should be treated with the utmost importance." This pro's diet is 14 weeks long and consists of 12 cycles. "Most bodybuilders pay attention to their training, but not enough attention is paid to dieting. I happen to like red meat, so it wasn't a problem for me to eat 2-3 pounds of meat a day. Sometimes, I eat as many as nine meals a day. "If you're still hungry, you can eat extra protein. The diet calls for 6-7 meals per day, taken every 2 hours or so. In my case, my metabolism is so fast, I had to eat 1/2 jar of peanut butter every day, 2 weeks out of the show." "Many pros don't add any fat to their pre-contest diets. By rotating carbs, you change variables in your body rather than letting it get accustomed to the same thing." If you have more carbs in your body, you burn less stored bodyfat. "Changing the intake causes your metabolism to speed up to burn more fat. During the last two weeks or so, this diet follows a three day cycle: Monday (50g of carbs), Tuesday (100g of carbs), Wednesday (150g of carbs), and Thursday (repeat cycle). If you want to geek up your metabolism, if you're not lean enough, you can begin altering your carb intake." By changing your carbs, you can see how it affects your water retention or loss. "I begin rotating carbs a couple of weeks out. It all depends on your metabolism and biochemistry.Īs with protein, this diet varies carb intake. This is what works for me." Experiment with both the amounts and kinds of proteins you use. ![]() When you want to stay fuller, eat more red meat. If you change red meat for flaky white fish (a cleaner protein source), you'll get tighter, quicker because it has less fat and is digested faster. Beef has more fat, more iron, more aminos, and B vitamins. "Depending on how I feel, I'll leave red meat in or out, cut it back or increase it. ![]() It wasn't a big deal to eat this much because I didn't have to make a weight class."ĭuring the first half of the diet, protein can come from a variety of sources including lean red beef, tuna, chicken, and protein shakes. I was never hungry, but if I was, I would eat. It was not difficult because I was eating a ton of food. For the first 4 weeks, I ate a lot of red meat, tuna, chicken, and protein drinks. "At 20 weeks out, my basic plan was to eliminate any food that was not beneficial. If you've never prepared for a show before, 20 weeks is also useful because it allows your body to get used to new changes gradually. Five months is usually plenty of time to manipulate protein, carb and fat intakes until you get results. ![]()
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