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Sunday, October 30, 2016
5 Year Body Transformation
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No plates no problem world heavy weight body builder you should try
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Bodybuilding Motivation
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Saturday, October 29, 2016
Body Builder Show
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Who are the Top 5 body builders in history? (Minus the #Goat Arnie) and! Ronnie Coleman😂
This could be interesting... Arnold Schwarzenegger is and always will be the Goat! Also My man Ronnie... So let's not mention them but under those bodybuilding Gawds! Who is
5. 4. 3. 2. 1. (I know who goes here already 😂)
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TOP 5 Bodybuilding Legends Who Admitted Taking Steroids,
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5 Best Bodyweight Training Exercises
Many people don’t realize the benefits of bodyweight training because in every magazine you see, there are dudes in the gym hitting weights. But, with all training, there is a regression and progression to every exercise. For example a regression for hanging leg lifts is performing a plank. The progression would be performing the movement with a medicine ball between your feet.
Another example would be a bench press. Many people can’t do a conventional bench press because of existing shoulder issues, their form is bad or they just don’t have access to the equipment.
Pushups are a great alternative. Not only can you perform push-ups with various hand positions but you can also do them from an elevated surface extending the range of motion for the shoulders and engage more muscle fibers.
Bodyweight Training Benefits
- Free
- Versatile, many different variations
- Can be done anywhere
- Improves movement
- Improves relative strength
- Can improve reactive strength
Here are my top 5 bodyweight movements
1. Pushups
Not only builds up the chest, shoulders and triceps, but is a great stabilizer of the torso and lower back.
Can be done with various hand, feet and elevated positions. Pushups variations such as EQI’s, hindus and push-up plus are incredible rehabilitative exercises.
2. Bodyweight Squats
This basic movement has huge benefits! It can be an indicator for ankle, hip and thoracic mobility, or it can be an incredible conditioning tool.
Perform them against the wall to drill proficiency and technique, or perform linked in a bodyweight circuit.
You can also create a complex linking with a plyometric movement like sprints, jumping or zig zag hops.
3. Pullups
One of the biggest mass builders for the back, pullups are also one of the most versatile.
How to Modify the Pullup:
- Varying grip element (towel, thick rope, offset grip)
- Modifying linear movement; you can perform side to side movement, you can perform a leg lift or L-sit with each rep
- Overload the movement with a bookbag between your feet.
Remember if you can’t do a pullup, inverted rows are an excellent choice!
4. Bulgarian Split Squats
I really like this movement because it not only builds muscle and leg strength, but it also improves hip mobility and knee stability. If you have a bookbag with some books in it, you can hold it during this movement overhead, in a zercher or bear hug at the chest or out in front of you.
Don’t forget, elevating your front leg on a box will extend the range of motion for this exercise. Also, an EQI in this position is amazing for rehabbing hip and knee issues.
5. Ab Roll-Outs
A more advanced modification to a plank, this movement forces torso rigidity for better movement and increased strength potential for compound, ground-based exercises.
The difference between this movement and a plank is that movement of the upper body is engaged while the torso remain rigid (resisting extension). Many of you know that there are some pretty innovative modifications to this exercise in Combat Core. I suggest an ab roller, but you can also use blast straps or gymnastic rings to mimic the movement.
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Friday, October 28, 2016
Business class wants a floor plan of my prospective business, which is a Bodybuilding gym, need help.
I know this isn't training or competition related but my project requires a layout for a functional facility in 3000 square feet or under, my question for the community is what should my (9) machines/racks/etc. be that have been left unlabeled if it were your gym to design. Any other critiques are welcome as well as this is the real life dream someday!
design thus far
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How has body building changed your social life/success with women?
I'm a sophomore in college who has been skinny almost his entire life. I have in the past been really shy around women and haven't gotten as much success with women when it came to dating or hooking up with them. I am on a continuous path to improve myself socially but at the same time I can't help but to feel some guys automatically get looks from other women without even trying. I really do want to improve. I was wondering if getting a good physique would improve my sex life and relationships? I am about 190, 6'2'' with about 12 % body fat percentage.
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MCL/ACL Sprain... need lower body maintenance.
I play rugby and I recently sprained my ACL and MCL as well as hyperextended my leg. It been 3 weeks so a lot of the pain and swelling has lessened, but I still have pain when squatting pretty much anything. I'm also still unable to deep squat. I don't have full range of motion yet. Is there any leg workouts that I can utilize to at least maintain my leg muscles without using my knees? I really hate seeing my gains getting killed.
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Massive Bodybuilder Donte Franklin Claims to be Natural
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Lower Body Power: VRT vs Plyometrics vs Olympic Lifts
Variable resistance training (VRT), plyometrics, and the Olympic lifts are three popular means of developing power in athletes. All strategies are proven to be effective, but are there periods when one is more appropriate than the others? These are the essential differences:
- VRT places low demand on technical proficiency, but lacks triple extension.
- Plyometrics develop triple extension power under light loads, and are highly specific to most sports.
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Is Bodybuilding a sport [META]
Not a shitpost.
As someone that has recently started going to the gym 5-7 days a week and have a group of friends who also do this it poses the question is body building a sport?
"sport definition" an activity involving physical exertion and skill in which an individual or team competes against another or others for entertainment.
"Physical exertion" there is no question that the training and build up for bodybuilding is intense and to do this at the highest level is very tough and something which 99% of people cannot to at the top level, but the activity itself of posing could be questioned as note physical exerting enough to be deemed a sport, as for the "skill" part I don't think there a VERY LARGE degree to skill for the posing but again the things needed to get to this point is all skill, form and dedication.
Also adding a strawpoll link http://bit.ly/2eOJdiT
Thanks
TL;DR Is bodybuilding a sport, use the strawpoll
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Thursday, October 27, 2016
Lower Body Power: VRT vs Plyometrics vs Olympic Lifts
Variable resistance training (VRT), plyometrics, and the Olympic lifts are three popular means of developing power in athletes. All strategies are proven to be effective, but are there periods when one is more appropriate than the others? These are the essential differences:
- VRT places low demand on technical proficiency, but lacks triple extension.
- Plyometrics develop triple extension power under light loads, and are highly specific to most sports.
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DAE notice that bodybuilding clothing brands have the worst names?
- Shredz
- Broactivewear
- Golden Aesthetics
- Pro Bro
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What are some of your favorite bodybuilding clothes brands?
I've seen this question on here a few times but can't seem to find any of the older posts about it. Thanks!
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Wednesday, October 26, 2016
Bodybuilding Motivation
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Tuesday, October 25, 2016
Who is this bodybuilder? He has my ideal physique. It shows that traps should not be neglected
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Bodybuilding Motivation Never Give Up In Bodybuilding History ( FULL HD )
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Monday, October 24, 2016
Which pro bodybuilders have poor bicep insertion (especially on the front double bi pose), but still do well overall?
submitted by /u/bicureyooz
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The bodybuilder's hoodie
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Young bodybuilder, wants to become big, needs advice
Hi redditers,
As I have always been skinny, I want to become really big bla bla bla(Iknow you guys dont care about this part)
Now I started exercising about 2 ~ 2,5 years ago, at home. I did mostly bodyweight exercising and after a while I bought some weights(max 15kg) and a pullup bar. About a year ago I got a membership at the cheapest gym nearby(still a good gym, also alot of big guys).
since a few months I actually train really hard, multiple times a week and I am on protein, BCAA, vitamins and fish oil. So from struggling to reach 50kg(=110lbs) at age 15, I went from getting over 60kg(=132lbs) at age 16.5. I gained some real weight with muscles. Im still skinny, but very muscular and ripped.
Now my questions are:
1) Iknow exercising with heavy weights can be damaging at a young age, but is that also true for me? And what can I do to keep exercising and spare my joints?
2) I read a lot about creatine, but can it also be relevant for me?
3) I want to begin taking pre workouts, because I lack energy sometimes(7am or 9pm after a long day) and I also like the feeling of a pump. However, first pre workout I ever used NO Explode 3.0 (12 servings bag was at sale), and it gave me palpitations after 1 scoop. Second time I used preworkout a half a dose of BLAST! pre from XXL Nutrition, european brand, I felt a little more focus but almost nothing, but became extremely(but really extremely) hungry halfway through my workout. third time, I had almost a full scoop of C4 before my gym class, I felt a bit tense and ran around like never before during indoor hockey(it was awesome!) However, after that first time I became a little scared.. because I dont want a cardiac arrest or something. Is it safe for me to try pre workouts?
4) What do the really big guys want to tell a young bodybuilder? And are there any things I should know about as well?
Thanks for reading. Dear regards.
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Instagram follow thread. Please don't follow and then unfollow just to gain followers. Be respectful. Tell us what your IG is about. I'm 54 5'6 147lb Post body shots mostly in nature. Beard gains also shared. Motivation is to inspire. http://bit.ly/2eE1gWZ
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OMG Bengaluru Water-Tanker Driver Win The Mr Asia Bodybuilding Title Most Amazing story is Here
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Ideal Body Weight: Is There Such a Thing?
One of the most common questions I am asked when I sit down with a client to establish a plan is, “What should I weigh?”
That is understandable amidst the sea of opinions and cultural pressures. It’s so hard to know what weight to aim for and still maintain a healthy body image. We get so focused on the number on a scale that we can lose sight of what really matters at the end of the day—being healthy and able to lead a full life.
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Body building program proves better than body building supplements
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Sunday, October 23, 2016
Do tattoos affect judging in body building competitions. They seem to cover up definition especially when getting down into the 4/5/6 % fat.
submitted by /u/redditEP96
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Bodybuilding Diet Help
I need to gain weight/bulk up quickly. Are there any ways to get LOTS of fats and protein calories? Like particular foods. Problem is I can't eat meat,nuts, seeds,lentils, fish, or protein powder. I bought a tub of muscle milk and the optimum nutrition in choc and French vanilla. I tried it mixing the choc with water and literally almost puked. The vanilla with milk is more tolerable, but still one of the most disgusting thing I've ever tasted. Not to mention it they want you to do several HUGE scoops . Is there any way to get this stuff down easier? I'm 5'6 114lb f. Goal is 125ish
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Saturday, October 22, 2016
Does anybody here have solid experience with high frequency training?
I'll preface this by saying I already train most body parts directly three times a week. But I've been pretty interested in Menno Henselman's discussion of high frequency training, and his references to the 'Norwegian Frequency Project'.
https://www.youtube.com/watch?v=xB6EHn4H5LY
Norwegian Frequency Project Summary, taken and edited from Greg Nuckols original link: http://bit.ly/2eFJstY
The experiment group consisted of 16 competitive powerlifters between 18 and 25 years old, squatting between 125kg and 205kg (275-451lbs), bench pressing between 85kg to 165kg (187-364lbs), and deadlifting between 155kg and 245kg (342-540 lbs). 13 male and 3 female lifters in this group.
All lifters were put on the same 15-week program before reviewing the results by maxing out in the squat, bench press, and deadlift, all raw.
The only difference between these two groups was their training frequency:
The first group trained a classic three times a week. The second group had six smaller training sessions a week.
The increase in the squat was 11±6% in the 6/week group vs. 5±3% in the 3/week group Bench press increased 11±4% in the 6/week group vs. 6±3% in the 3/week group In the deadlift, there was no significant difference when compared in both groups (9±6% vs. 4±6%)
This means that total weight lifted in all three lifts increased about an average of 10% in the 6/week group, as opposed to 5% in the 3/week group.
I'm thinking at this point, this was due to form improvements and heightened CNS efficiency on the movements due to the greater practice. It doesn't prove hypertrophy benefits from heightened frequency. But then:
The researchers also looked for increases in muscle mass of the vastus lateralis and the quadriceps as a whole. The average increase in the 6/week group was almost 10% in the vastus lateralis and nearly 5% in the quadriceps as a whole. In just 12 weeks, that is great progress. The 3/week group did not make significant increases in muscle mass.
Their total in the high frequency group increased on average by 10% vs. 5% in the low frequency group. Muscle mass increased more in the high frequency group
The actual volumes have not been released to the public. However, the typical Norwegian program has you doing some form of squatting and bench pressing every session. Variation mostly comes from switching up your stance, grip, and tempo. Deadlifts can be done about two times a week, alternating conventional and sumo for instance. Sometimes the frequency and volume of the deadlift is increased by adding some variations like block pulls or deficit deadlifts, or you can add some resistance bands. Furthermore, some basic assistance like OH presses and rows are included. Other than that, it’s dependant on individual strengths and weaknesses.
I wonder how they measured the quad. The high frequency group could have simply ate more food and gained more general weight, resulting in a bigger quad when measured without regard for bodyfat.
I just have two questions.
Has anybody here actually tried training with anything near this kind of frequency with the goal of hypertrophy in mind? And how did it go?
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World's Oldest Bodybuilders
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TOP 5 Bodybuilding Legends Who Admitted Taking Steroids..
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TOP 10 Bodybuilding Chests
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Friday, October 21, 2016
Best ever Motional video Bodybuilding
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How is my full body routine?
OVERVIEW:
First of all, I am bulking and tracking my calorie and protein intake. I am also an intermediate lifter (can't make notable progress per session). Now on to the work out... I've been doing this routine for about a month and a half, and have been progressing slowly but steadily. However, I want to know if there's something I can be doing better. I am a big fan of full body work outs instead of splits, and I'm working out 2 days in a row and resting for the day after (2 days on, 1 day off, and so on). Here is the routine:
PROGRAM:
Squat, 3x5-6
Deadlift, 3x8-10
Flat Dumbbell Bench Press, 3x8-10
Dumbbell Row, 3x8-10 per side
Seated Dumbbell Shoulder Press, 3x6-8
Triceps Pressdowns, 3x8-10
Pullups/Neutral Grips/Chinups, 3x5-8
Concentration Curls, 3x5-8 per side
Cable Crunches (Ab workout), 3x15-20
Side Planks, 2x45 seconds per side
Calf Raises, 3x15
QUESTIONS:
Is there anything that I can be doing better? I want to maximize my time in the gym. Is my abs routine sufficient? Am I getting enough rest / Am I working out enough? Would I be better off switching to a Bro Split or PPL routine?
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Best motivational Bodybuilding
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Power BodyBuilding Supplementation
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Biggest Shoulders In Bodybuilding History
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Thursday, October 20, 2016
Victor Richards: Meet The Best Bodybuilder
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TOP 10 Bodybuilding Chests
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Bodybuilding Motivation - TOP 6 Aesthetic
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EVERKNOWN SOME BEST 14 INTERESTING FACT ABOUT BODYBUILDING
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Wednesday, October 19, 2016
How To Build Bicep Muscle Fast - Bodybuilding Tips
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Female Bodybuilders With Biggest Biceps
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DAY 30 | LEAN BULK: BODYBUILDING LEGS
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Incredible Body Transformation! #FitnessVolt 💪 #Fitness #BodyBuilding #Strongman
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Can you give me examples of top "natural" bodybuilders?
First of all, I am a noob in the bodybuilding world and I am aware that this question is being asked here frequently and that it is probably hard to answer, since it is hard to know who actually is "natural"/"PED free".
I would still appreciate it if anyone has some examples of what is possibile "naturally" (and maybe explain a little how one can be sure).
Thank you.
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Is there a website(s) where I can get information on all the different drugs, etc. that weight lifters and body builders use to enhance their physiques and the effects each of these drugs have?
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An idea to nullify body dysmorphia.
So /r/equalattraction exists to let you know how attractive you'd be if you were the opposite sex.
There should be an /r/equalphysique subreddit where users post photos of people with a similar size/muscularity as OP. This would negate OP's body dysmorphia as he could see an honest manifestation of how others perceive his size/muscularity.
Thoughts?
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Uncrowned Mr Olympia Bodybuilders
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Tuesday, October 18, 2016
Simple Carb Cycling Diet for Bodybuilders
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TOP 3 Uncrowned Mr Olympia Bodybuilders From United States
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Bodybuilding competitor, chef, and author Kendall Lou Schmidt is doing an AMA in /r/IAmA, follow the link in the text to ask her a question!
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Biggest Chest Ever In Bodybuilding History
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Monday, October 17, 2016
What classic bodybuilder had the biggest arms?
Which Golden Age bodybuilder had the biggest arms?
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How did Bodybuilding/Fitness change your life?
Hey Guys,
I'd like to share with you guys regarding my personal experience about how i got started with bodybuilding; please share your part as i'm curious:
You can say that it all went downhill when i experienced my first heartbreak during late 2013. My insecurity levels deepened;" Am i not skinny enough, am i not pretty enough?" the constant thoughts were hurting me, therefore, i needed a distraction: I decided to partake in boot camp: mind you i was fairly active before, however, i just needed to be in a environment where i can meet new people and be around positivism.
Fast forward 3 months later -Yes, it has helped. i've lost weight, felt better, went on dates......eventually and unfortunately was starting to fall for a guy that i met. We dated 3 months and he suddenly vanished; I experienced the same thoughts as i did with guy #1 -- " Am i not skinny enough, am i not pretty enough?"
You can say my mental heath has gotten worse from it; i developed an eating disorder which made me eat 500 per day and on top of that exercising till' i was about to collapse - i knew this was not right, but i wanted to feel better about myself and look good. (Obviously, not the right way) --This was a distraction to help me get over the hurt.
Once i was finished with work and gym i would take pills with heavy codeine in order to stop the constant thoughts and to sleep well at night. I was sad all the time and i hated - it was my only escape.
Fast forward Mid- 2014 I met another guy. I absolutely fell in love with him. Everything about him was amazing- smarts, looks and manners the relationship was going strong.Yes, You guessed it! it was over AGAIN- he was not ready for anything official- that was fine but my self esteem once again took a toll.
During that break up - everything happened in a domino effect - I lost my friend of 15 years, my father suddenly became ill and was in hospital for 3 months, my car was robbed of me and i had a sudden pregnancy scare.
I remember going to a friends house and mentioned to her that "I'm going to lose it" ( as in i'm going to kill myself ). I did not eat, drink, go to the gym, did not look after myself, stopped going to work and cried all day- everyday.
I was giving up on life - i did not care. I started drinking a lot more and smoking a lot more. I was disgusted with myself and i hated everyday of my life during that current phase.
I remember walking across the road, i felt heavy, i felt there was a black cloud around me. I saw a van speeding in front of me i distinctly remember saying to myself ' If it's going to kill me, whatever, i'm better off ' - it did not. I was numb and scared at the same time.
Saturday Morning - i woke up, i felt the urgency to seek help because i knew it was going to get worse and i hated feeling like this everyday.
So i decided to see a doctor that Saturday morning- she made me fill out a questionnaire. I remember her saying to me "I can see the sadness in your eyes, you look lost, you will get better"
I was diagnosed with depression, was prescribed to take anti-depressants and i've been seeing a psychologist after that consultation. After having therapy i knew i needed a change, a goal, something! I wanted to be fit again! I decided competing was a great idea.
Fast forward till now- you can say i've recovered and i've learnt a lot during those dark years of my life. I've realised that i was not loving myself and had deepened insecurity issue -- i've learnt to love myself, build confidence and become stronger, i no longer have an eating disorder, i feel like i can achieve anything if i can put my mind to it.
Most importantly - my mental health is a lot more better - i am thankful. I'm glad i was aware of my sickness and needed to seek help asap, if not.....i don't know where i'll be today.
Just please remember; if you're feeling down and know something is not right with your self please seek help asap. Remember! You will get better, it takes time but you will see the light at the end of the tunnel.
DO NOT GIVE UP ON YOURSELF AND SOLDIER ON!!!!!
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What do Pro Bodybuilders do all day?
I know Arnold was an advocate of being in the gym for something like 4-6 hours but what does the average IFBB pro spend their time doing? After working out and meal prep what is there to do?
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The Ultimate Diet Plan For A Competition Body
Keep your program on track by making sure you’re getting the right amount of nutrients for your training.
Just as importantas your hard work in the gym is your attention to your diet. The right foods will help fuel your fitness and keep you energized while enhancing recovery. The best part is, the healthy eating habits you’ll use during contest prep can last well beyond showtime. Similar to the fitness prep program, the diet prep plan, designed by IFBB pro and nutritionist Gennifer Strobo, is divided into three segments. The first segment is about establishing a healthy, balanced diet, which means eliminating some of the junk like processed foods and high-sugar items and adding in more nutritious options like fruits, vegetables, and lean protein. In the second phase, it’s time to get a little more serious. You’ll add in some lower-carb days to help you cut body fat and boost your metabolism. Phase 3 begins two weeks before your show date, with a stricter plan that will help you deliver a peak performance. (You may need to start this a little earlier depending on where your progress is for the show, says Strobo.)
Food Groups to Include
Lean Proteins: Choose from a variety of proteins, including meat, eggs, dairy, and protein powder. Just make sure you’re watching your portion sizes. That generally means 3 to 4 oz of meat or fish per meal, 1 cup of liquid egg whites, 2 whole eggs, or 1 scoop of protein powder.
- Chicken breast (3 oz)
- Eggs (2 whole)
- Egg whites (1 cup)
- Flank steak (3 oz)
- Ground turkey breast (3 oz)
- Lean ground beef (3 oz)
- Salmon (3 oz)
- Shellfish (3 oz)
- Tuna (packet) (3 oz)
- Tofu or tempeh (3 oz)
- Whey protein powder (1 scoop)
- White fish (3 oz)
Fresh Fruits: Sweet, delicious, and nutritious, fruit will help ensure you’re getting the right amount of vitamins and other nutrients. Don’t forget, even savory fruits like tomatoes count!
- Apple (1 small)
- Applesauce(1⁄2 cup)
- Banana (1⁄2 large)
- Berries (2⁄3 cup)
- Cherries (2⁄3 cup)
- Grapefruit (1 cup)
- Pear (1 small)
- Pineapple (2⁄3 cup, chunks)
- Tomato sauce (2⁄3 cup)
- Salsa (2⁄3 cup)
Greens And Other Veggies: Try to have at least one cup of vegetables per meal, and vary your choices. “It’s important to keep things interesting—especially in these early weeks. You don’t want to get burned out on asparagus and still be two months away from the show!” advises Strobo.
- Asparagus (10 spears)
- Broccoli (1 cup)
- Brussels sprouts (1 cup)
- Cabbage (2 cups)
- Cauliflower (1 cup)
- Celery (4 stalks)
- Cucumber (1⁄2 large)
- Green beans (1 cup)
- Lettuce (2 cups)
- Mushrooms (1 cup)
- Onions (1⁄2 cup)
- Snow peas (2⁄3 cup)
- Spaghetti squash (1 cup)
- Spinach (2 cups)
Balanced Carbs: Carbs deserve a place in your diet, especially at this point in your show prep when you are just getting started. They help provide the energy you need for workouts and keep you on an even keel. Just watch your serving size—about 1⁄2 cup (4 oz) of carbs in your meals is suitable at this point, says Strobo.
- Beans (1⁄2 cup)
- Brown rice (1⁄2 cup)
- Butternut squash(2 cups, cubed)
- Low-carb wheat tortilla (1; about 25 grams of carbs)
- Oats (rolled, not steel-cut) (1⁄2 cup)
- Puffed-rice cereal (like Rice Krispies) (1 cup)
- Quinoa (1⁄2 cup)
- Red potato (4 oz)
- Rice cakes (4 plain)
- Sweet potato (4 oz)
- Whole-grain frozen waffle (2)
- Whole-grain pasta (1⁄2 cup)
- Whole-wheat bread (2 slices)
Healthy Fats: The right mix of fats help to keep your body energized and your heart healthy,” says Strobo. In addition to providing satiety, “good” fats help your muscles feel fuller, she adds. Since fat has more than twice the calories per gram of carbs or protein, keep your portions in check.
- Almonds (12 whole)
- Avocado (3 oz)
- Cashews (8 whole)
- Coconut oil (1⁄2 tbsp)
- Extra-virgin olive oil (1 tbsp)
- Flaxseed oil (1 tbsp)
- Nut butter (1 tbsp)
Phase 1: Pre-Prep
Focus On: Establishing Healthy Eating Habits
Time: 4 weeks (12 to 8 weeks from competition date)
“This phrase is all about cleaning up things in your daily nutrition,” says Strobo. If you aren’t already, you should be eating five to six times a day—a combination of breakfast, lunch, dinner, and two to three snacks, depend- ing on your body’s needs. This will help speed your metabolism and prevent your blood- sugar levels from crashing. Each main meal should include a protein, veggie, fat, and carb option. You should also have about two servings of fruit, either as part of a snack or in your meals. Try to eat whole foods whenever possible, and remove any sugars, nibbles, or meal-replacement bars, says Strobo. This is also a good time to keep a food journal of what you’ve eaten and to start weighing and portioning out all your meals.
Phase 1: Sample Menus
Use these menus as a guide for how to mix and match the food groups on the previous pages. Depending on where you are in your training, you may want to start adding in one or two low-carb days a week. (These can often be on rest days, when you’re not training.)
Menu 1: Higher-Carb Day
Breakfast: Avocado and Egg Sandwich
- 3 oz avocado
- 2 slices sprouted-grain bread, toasted
- 1 cup egg whites, scrambled
- Salsa (to taste)
Directions: Mash or slice avocado and spread on bread. Set egg whites in the middle of a slice of bread. Top with salsa, or use it for dipping, and other slice of bread.
Snack:
- 1 scoop protein powder
- 1 tbsp peanut butter
- 1 cup unsweetened almond milk
- 1⁄2 banana
Lunch: Mediterranean Wrap
- 2 tbsp hummus
- 1 low-carb tortilla
- Cucumber sticks
- 1 tuna pack
Directions: Spread hummus on tortilla, lay out cucumber, add tuna, and roll up tortilla.
Snack:
- 1 cup plain Greek yogurt
- 10 almonds
- 1⁄2 cup berries
Dinner: Stir-fry
- 3 oz ground beef
- 1⁄2 cup brown rice
- 1 cup stir-fry vegetables
- 1⁄2 tbsp coconut oil
- 2 tbsp soy sauce
Bedtime Snack: Nutty Mug Cake
- 1 scoop protein powder
- 1 tbsp nut butter
- 2 tbsp water
- 1 tbsp unsweetened almond milk
Directions: Blend together ingredients, place in a mug, and microwave approximately 45 to 60 seconds.
Menu 2: Higher-Carb Day
Breakfast: Overnight Oats
- 1 scoop whey protein
- 1⁄2 cup raspberries
- 1 tbsp almond butter
- 1⁄2 cup oats
- 1 cup unsweetened almond milk
Directions: Place all ingredients in a container and in refrigerator overnight. In the morning, stir and enjoy this “pudding” cold or heat and eat.
Snack:
- 1 apple
- 2 tbsp peanut butter
Lunch: Chicken Salad
- 3 oz chicken breast
- 2 cups lettuce mix or spinach
- 3 cherry tomatoes
- 1 tbsp avocado oil
- 2 tbsp balsamic vinegar
- 2 rice cakes (crumbled for croutons; optional)
Snack:
- 1 tuna pack
- 1 cup sliced cucumbers, soaked in balsamic vinegar
Dinner: Italian Stuffed Pepper
- 4 oz ground turkey
- 1⁄2 cup black beans
- 1 tbsp Italian seasoning
- 1 bell pepper (any color)
Directions:
Sauté turkey until cooked, add beans and seasoning, and heat through. Halve pepper and clean out the center. Add turkey mixture to pepper and bake at 350°F for 20 to 25 minutes.
Bedtime Snack:
- 1/2 cup cottage cheese
- 12 almonds
Menu 3: Lower-Carb Day
Breakfast: Omelet
- 1 cup diced vegetables
- 1 tbsp olive oil
- 2 whole eggs
Directions:
Sauté vegetables in oil. Whip eggs and pour over vegetables; cook to desired doneness.
Snack:
- 1⁄4 cup hummus
- 1 cup raw veggies
Lunch: “Spaghetti” Time
- 3 oz ground turkey
- 1 1⁄2 cups spaghetti squash
- 1⁄4 cup low-sugar marinara sauce
- 1 tbsp olive oil
Snack:
- 2 hard-boiled eggs
- 1 cup celery and carrot sticks
Dinner: Fish and Veggies
- 3 oz salmon
- 1 cup steamed vegetables
Bedtime Snack:
- 3 oz avocado (chilled)
- 1 scoop protein powder
- 2 tbsp cocoa
- 1⁄4 cup unsweetened almond milk
Directions:
Blend together until smooth.
Phase 2: Main Prep
Focus on: Body Composition
Time: 6 weeks (8 to 2 weeks from competition date)
By now, your meals should be fairly standard, with a balanced mix of nutrients and regular timing. Keep weighing and measuring your portions to ensure accuracy, says Strobo. “You can still add a small amount of flavor through sauces and spices, but try to minimize that so you can curb your cravings,” she adds. Your primary goal in this phase is to keep getting your body leaner by speeding your metabolism while staying in a small calorie deficit so you’re burning a few more calories than you’re taking in. “Some days you may feel hungry; others you might not even think about it. Your priority is to keep your body somewhat hungry but not so starving that you’re depleting your muscle mass,” says Strobo.
Your number of lower-carb days may start to increase here depending on where you are in your plan. This can vary according to your body type as well (your coach can help you determine exactly how many days a week you should be low-carb), but often that may include three low-carb days five to eight weeks from your show date and four low-carb days two to four weeks from the show. Use the same macro and food-group breakdowns from Phase 1 as a guide.
Meal 1
Higher-Carb Day: Pancakes
- 5 egg whites
- 1⁄2 cup oats
- 1⁄2 scoop whey protein
- 1⁄2 cup berries or cherries
Directions: Blend all together and cook like a pancake or place in a waffle maker.
Lower-Carb Day: Pancakes
- 4 egg whites
- 1⁄2 cup sweet potato
- 1⁄2 scoop whey protein
- 1⁄2 cup berries
Meal 2
Higher Carb Day: Turkey Sandwich
- 4 oz sliced turkey breast
- 2 slices sprouted- grain bread
- 2 oz avocado
Lower-Carb Day: Surf or Turf Salad
- 4 oz salmon or flank steak
- 2 cups spinach
- Balsamic vinegar and lemon juice to taste
- 1 tbsp avocado or olive oil
Meal 3
Higher-Carb Day: Snack
- 1 scoop whey protein powder mixed with water
- 1 small apple
- 1 tbsp peanut butter
- 2 rice cakes
Or Chicken Pasta
- 4 oz chicken breast
- 1⁄2 cup rice, quinoa, or whole-wheat pasta
- 1⁄2 cup dark-green vegetable of choice
- Lower-Carb Day:
- Chicken & Asparagus
- 4 oz chicken breast or white fish
- 10 to12 asparagus spears
- 1 tbsp olive oil
Meal 4
Higher-Carb:
- Chicken & Veggies
- 4 oz chicken breast
- 4 oz sweet potato (mash with cinnamon)
- 1⁄2 cup dark-green vegetable of choice
Lower Carb Day: Smoothie
- 1 scoop whey protein powder
- 1 1⁄2 tbsp peanut butter
Directions: Blend with ice and water
Meal 5
Higher-Carb Day:
- Stir Fry
- 4 oz chicken or turkey breast
- 1 cup kale or spinach
- 1 cup diced vegetables of choice
- 1⁄3 cup brown rice
- 1⁄2 tbsp coconut oil
- 2 to 3 tbsp Bragg’s Aminos or soy sauce
Directions: Sauté all ingredients together and serve.
Lower-Carb Day: Stir-fry
- 4 oz chicken or turkey breast
- 1 cup kale or spinach
- 1 cup diced vegetables of choice
- 1 tbsp coconut oil
- 2 to 3 tbsp Bragg’s Aminos or soy sauce
Meal 6
Either Day: Snack
- 1 scoop casein protein
- 10 cashews
Phase 3
Focus On: Getting Show-ready
Time: 2 weeks out from competition date
Your final diet phase lasts only two weeks, but it requires some discipline and determination. You’re very close to competing, and it’s important to keep your diet strictly on track, says Strobo. That doesn’t mean starving yourself, of course—you still need plenty of energy to power your workouts and keep your muscles looking full. But the meals here are basic—no spices, sauces, or sweeteners. “These don’t necessarily have a caloric value, but your body still has to metabolize them before it can work on the food in the meal and burn body fat, so no need to waste that energy,” explains Strobo. You may want to talk to your coach about how many low-carb or very low-carb days you should follow, but it could be as many as five or more at this point. If you need to get leaner for the show, you’ll need more of the low-carb options. Don’t let your calorie intake drop below 1,300. Don’t forget spices or sauces are not allowed at this phase, so get creative with presentation!
Meal: 1
Higher-Carb: Eggs & Oats
- 3 egg whites plus
- 1 whole egg
- 1⁄3 cup oats
- 1 tbsp flax oil
Low-Carb Day: Eggs & Vegetables
- 2 whole eggs (scramble or make into an omelet)
- 1⁄2 cup asparagus or broccoli
- 2 oz avocado
Meal 2
Either Day: Snack
- 1 tuna pack (in water)
- 1 cup cucumber slices soaked in balsamic vinegar
Meal 3
Higher-Carb Day: Chicken & Veggies
- 4 oz chicken breast
- 1⁄2 cup rice or 4 oz sweet potato
- 1⁄2 cup dark-green vegetable of choice
Low-Carb Day: Surf or turf
- 4 oz salmon or lean ground beef
- 1 cup zucchini or broccoli
- 1 tbsp olive oil
Meal 4
Either Day: Smoothie
- 1 scoop whey protein powder
- 1 1⁄2 tbsp peanut or almond butter
Meal 5
Higher-Carb Day: Chicken & Vegetables
- 4 oz chicken breast
- 1⁄2 cup rice or sweet potato
- 1⁄2 cup dark-green vegetable of choice
Low-Carb Day: Surf or Turf
- 3 oz salmon or lean ground beef
- 1 cup zucchini or broccoli
- 1 tbsp olive oil
Meal 6
Either Day: Snack
- 1 scoop casein protein
- 1 100-calorie pack of almonds
Or
- 1 cup cottage cheese
- 1 tbsp coco a powder
- 1 stevia packet
- 1 tbsp nut butter
Directions: Blend until thick (like pudding).
Secret Slim Down
In the final two weeks of prep, you might want to help reduce some of the body’s natural water retention and get that final “tightness” you are looking for onstage, says Strobo. Here’s how to do it safely.
- One week before your show, try adding a little dandelion root to your water. (At this point, you should be drinking up to a gallon or more of water a day.) Dandelion leaves act as a diuretic, which can help reduce fluid levels in your body.
- Monitor your fluid intake. Decrease your water to approximately a half gallon the day before your show. (Finish by midday.) Then sip only minimal amounts with each meal the night before and the day of the show until you are done competing.
- Many supplement companies also have products that can help shed water. Look for ingredients like vitamin B6, Uva Ursi, and green tea. Read labels to make sure you’re taking the correct amounts and not overdoing it.
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