Getting ready for a bodybuilding competition means you need to follow a meal plan with dedication and careful planning to succeed.
Here’s the daily meal plan for bodybuilding competition prep:
- Meal 1: 2 yolks, 7 egg whites, 60g oats.
- Meal 2: 6.5oz jasmine rice and 7oz grilled chicken breast.
- Meal 3: 1 burger and small fries.
- Meal 4: 7oz chicken breast, Brussels sprouts, 6.5oz jasmine rice and ½ pickle.
- Meal 5: 7 egg whites, 2 slices of Ezekiel bread, 1 yolk, and ½ avocado.
“Supplements for Bodybuilders During Competition Prep, such as XTEND Pro and COR-Performance Creatine, are essential for recovery and performance, while XTEND Original keeps you hydrated all day.”
Follow this plan to get lean, lose body fat, and gain muscle for the competition.
Bodybuilding Competition Prep Meal Plan
Meal 1
- 2 yolks,7 egg whites, 60g oats
Being a bodybuilder is tough. Bodybuilding is the most disciplined sport because you work hard 365 days a year for ten years, starting your day with 2 yolks, 7 egg whites, and 60g oats every morning. You need total discipline and total effort.
Spend ten years eating six meals a day, waking up early, and skipping parties, late nights, and clubs. You don’t just look good for the stage in six months; you earn it by putting in those ten years first.
Meal 2
- 6.5oz jasmine rice and 7oz grilled chicken breast
To get ready, increase protein intake to 7 oz per meal. Slightly reduce carbohydrates and increase fats for a steady energy source.
Meal 3
- 1 Burger and Small Fries
Every week, a cheat meal is added to the diet for bodybuilding. This helps keep the body full and the metabolism active, especially when the competition is still far away.
On regular days, meal 3 usually includes 8 oz of ground beef and 6.5 oz of white rice. Even while dieting, there’s no feeling of starving for a bodybuilder because the meals are full of calorie-dense food.
Meal 4
- 7oz chicken breast, Brussels sprouts, 6.5oz jasmine rice and ½ pickle.
The Five Guys burger from this afternoon isn’t as good as this meal. However, this meal still does the trick. Having a cheat meal every day isn’t how it works.
Treat cheat meals as a special treat. They reset your batteries so you can get back to eating clean food. Reset the batteries and get back to clean food.
Meal 5
- 7 egg whites, 2 slices of Ezekiel bread, 1 yolk, and ½ avocado.
The last meal of the day for a bodybuilder is probably the easiest to eat. Enjoy seven egg whites, one yolk, and two slices of Ezekiel raisin toast bread. This meal is absolutely delicious. After eating, get some sleep and get ready to do it all again tomorrow.
Supplements for Bodybuilders During Competition Prep
XTEND Pro Supplement: Take XTEND Pro after workouts. It’s fine to mix it with creatine, but it’s better to keep the flavors separate. XTEND Pro tastes great, doesn’t upset the stomach, and is easy to digest.
COR-Performance Creatine Supplement: After a workout, take this right away. Include around 25 grams of fast-acting carbs and always add creatine. Use five grams of creatine, even on rest days.
Creatine should be used consistently for 15 years. If there’s one supplement to prioritize, it’s creatine. It significantly boosts performance and strength. Just five grams is enough.
XTEND Original Supplement: Drink this throughout the day. Fill a gallon of water and mix in one scoop of XTEND Original. It has a great taste and keeps you hydrated while aiding recovery throughout the day.
XTEND Elite Supplement: XTEND Elite provides fuel during workouts. Sip it consistently throughout each session for optimal results.
Frequently Asked Questions
What is A 12-Week Mass Building Diet?
During this 12-week mass-building period, construct meals to include 50% of calories from carbs, 30% from protein, and 20% from fats. This balance ensures enough protein to stay anabolic, along with sufficient carbs and fats without excess.
What Should I Do 1 Week Before Bodybuilding Competition?
1 week before the show, cut your carb intake to zero. Focus on eating protein and a little fat. This will drain your muscles of glycogen. Three days before the show, you can begin the supercompensation phase.
How Long Do Bodybuilders Diet For Competition?
Everyone begins with different body shapes, but most competitors follow a diet for at least 16 weeks before a competition. This diet reduces body fat since they have already developed the muscle needed for their category’s classic physique.
How Do Bodybuilders Cut Before a Show?
A cutting diet helps reduce body fat while preserving muscle mass. This type of diet emphasizes lean proteins, nutritious vegetables, and whole grains. It is commonly used by bodybuilders and fitness enthusiasts after a bulking phase to achieve a leaner physique.
What Do Bodybuilders Do To Get Ready For Competition?
Getting ready for a bodybuilding contest means training smart, eating right, and staying mentally strong. Focus on improving any weaker body parts and adjust your training to fit your needs. Make sure your diet gives you enough nutrients to power your workouts and help build lean muscle.
What Do Bodybuilders Eat Before Competing?
Bodybuilders who want to look “shredded” before a competition often eat foods that are low in fat and high in carbs, like potatoes and sweet potatoes. They avoid oatmeal and pasta because these foods can hold more water and make their muscles look less defined.
Do Bodybuilders Take Steroids Before Competition?
Some bodybuilders use steroids and other performance-enhancing drugs to grow muscle and speed up injury recovery. However, these drugs can pose serious health risks. Additionally, most bodybuilding competitions ban the use of these substances.