Beverly International Pre Contest Bodybuilding Workshop Manual There are a billion (precisely Design your bodybuilding diet plan with this step-by-step nutrition guide. Create a bulking diet for weight gain or a cutting diet for fat loss. Meal 1- 4 scrambled eggs, 2 slices turkey bacon, 1/2 cup oats. Meal 2- 8 oz tilapia, 1/2 cup brown rice, 1 cup mixed veggies. Meal 3- 1/2 cup brown rice, 8 oz lean. Diana Sadtler Figure Competition Tips and Advice. What started out as an innocent goal to look a bit more trimmed and defined ended up with me on a figure competition standing on a stage in a skimpy two- piece bikini made up of no more than a quarter of a yard of fabric! The preparation and training leading up to the show showed me how in addition to a sound training and diet plan, determination, motivation, and focus are the key ingredients to successfully achieving any fitness goal. My First Figure Competition. Bodybuilding Pre-Contest Diet Plan. It's no secret that competitive bodybuilders are among the most successful dieters in the world at losing pure. Most steroid users are not athletes. Between 1 million and 3 million people (1% of the population) are thought to have misused AAS in the United States. Participating in a figure competition had always been a personal fitness goal but life demands always got in the way. As a fitness professional, this goal was not far- fetched, however, others may hesitate to try due to the nature of the beast - dedication and perseverance that seems endless and all consuming at times. After the initial meeting with my competition coach, I was provided with a training and nutrition plan (shown in the next pages) designed to lose body fat while gaining some moderate amounts of muscle. With the excellent diet plan, training regimen, and raw determination, I jumped in head first. Determination. Once underway, I was determined to see it to the end, although I threatened many times not to go on stage if I had a saggy butt! Determination is essential at the outset of this endeavor, or any for that matter, due to the strict diet and training schedule that must be maintained in order to succeed. I started strict dieting and intense weight training six months out, which was probably obscene now looking back. The Ultimate Cutting DietThe looming thought of failure made me even more determined to succeed . There were several sources of motivation that allowed me to go through the journey of preparing for my first figure show. My expectations were not so much to win, but to at least to look like I belonged on stage as a . Visualizing myself as a . Because I am a degreed personal trainer, I know the effects a good weight training program and healthy eating can have on the body. But training for a competition is vastly different from general training due to the nature of the diet and intensity of training required of you daily regardless of how tired and run down you feel. To see my body transform was not only fascinating. My obliques coming out for the first time was the icing on the cake and the motivation I received from that drove me all the way home to the end! Being Accountable To My Coach: Another important source of motivation for me was my coach. His honesty, patience, and knowledge were priceless and because he is a competitor himself, he knows the dedication and hard work that is necessary to reach the end successfully. And besides, I had to answer to him on a weekly basis with no excuses! I was not about to let him think I was a quitter! The trusting relationship I had with my coach made the journey fun and he knew exactly what encouraging words were needed to keep me motivated. My Family: My last, but certainly not least, source of motivation was my family. When times got tough and I just wanted to have that coconut layer cake and popcorn, they stepped in and saved me from myself. Luckily, those episodes did not happen often but when they did my family was there to cheer me on. And who else would put up with a competitor during the last couple weeks before a show anyway! But somehow, with humor, they helped me persevere and reach my goal. The Importance Of Focus. If this is not part of your personality, you better find it because focus is essential for bodybuilding success! As with any goal, being focused on the end result is imperative. When training for a show it is very easy to . But seeing the goal clearly and remaining focused on the goal will get you through those tough times; which are many! I became the most focused during the last month, and especially the last two weeks before the show. I was physically and mentally drained, craving my beloved popcorn, and sick of constantly looking at myself in the mirror! Fierce focus is what carried me through this trying period. Success. My success was relative to where I started. Just a girl wanting to lose some extra pounds to being on stage and looking awesome in a skimpy two- piece bikini, if I do say so myself, in an auditorium with a huge crowd of spectators! Although I did not place top 5, I successfully reached my goal. My progress was relative given where I started, however, not relative when I was on stage. I definitely fit in as a . Now, because of a gentle challenge my coach put in my ear, I plan on competing again. But this time I will not only have killer obliques, but I. Keep in mind that this routine was designed with my weak points in mind and also for my level of training experience. All exercises were performed using strict form for 3 sets each resting around 1 minute in between sets. For repetitions, I would perform the following periodization model: Weeks 1- 2: 1. Weeks 3- 4: 1. 0- 1. Weeks 5- 6: 8- 1. After week 6, I would start over at the 1. Also, I would change the order in which I would perform the exercises for each body part in order to keep the body guessing. Cardiovascular Exercise. I would perform cardiovascular exercise in the form of walking on the pavement either first thing in the morning on an empty stomach for 3. On the final 6 weeks I had to do 4. MONDAYDELTS. This strategy worked as it prevents the body from adapting to the diet. At times, my trainer would add an extra high carbohydrate day while other times he would take one away. It all depended on how my body was reacting to the program. Again, just like my training program, this is a sample of my pre- contest figure diet, which was tailored for my specific metabolism. If you are seriously looking to do a figure competition I would strongly advise you to get a pre- contest coach. Sample Low Carbohydrate Day Diet. The diet below provides a sample of how my low carbohydrate days diet typically looked like. For the most part, except for Mondays and Thursdays, all other days were low carbohydrate days. Meal 1: 9 egg whites (can be from pasteurized carton)3/4 cup oatmeal (measured dry before cooking)Supplements: 1. Alpha Lipoic Acid & 1. Vitamin CMeal 2: 3. Tablespoon of Flaxseed Oil. Meal 3: 3. 5 ounces of fish. Supplements: Multiple Vitamin and Mineral with Extra Iron, 1. Alpha Lipoic Acid & 1. Vitamin CMeal 4: 3. Tablespoon of Flaxseed Oil. Meal 5: 3. 5 ounces of fish. Supplements: 1. 00 mg Alpha Lipoic Acid & 1. Vitamin CMeal 6: 3. Halibut. 6 ounces of broccoli. Monday and Thursday. Sample High Carbohydrate Day Diet. The diet below provides a sample of how your diet can look like. Feel free to make any substitutions by using the Food Group tables provided above. Meal 1: 9 egg whites (can be from pasteurized carton)3/4 cup oatmeal (measured dry before cooking)Supplements: 1. Alpha Lipoic Acid & 1. Vitamin CMeal 2: 3. Tablespoon of Flaxseed Oil. Meal 3: 3. 5 ounces of fish. Supplements: Multiple Vitamin and Mineral with Extra Iron, 1. Alpha Lipoic Acid & 1. Vitamin CMeal 4: 3. Tablespoon of Flaxseed Oil. Meal 5: 3. 5 ounces of fish. Supplements: 1. 00 mg Alpha Lipoic Acid & 1. Vitamin CMeal 6: 3. Halibut. 6 ounces of broccoli. About The Author. Diana Sadtler is a University of Tampa graduate with a Bachelor of Science degree in Exercise and Sport Science. She is not only a Certified Personal Trainer through the National Academy of Sports Medicine (NASM) with years of training experience. She also is performing several speaking engagements to women's groups on the value of a healthy bodybuilding lifestyle and working on her first fitness book geared towards busy women. This section is not written for bodybuilders in contest preparation who want to get a body fat percentage below 5%, which can only be reached by using drugs, and is unhealthy and unsustainable. The aim of this section is to help you, without the use of illegal and unhealthy drugs, to reach and maintain a healthy and aesthetic body fat percentage between 8% and 1. Unless you are very naive, you probably have already figured out that there exists no miracle diet, wonder pill, or high- tech fitness device that will do the job for you. All the commercial nonsense that you see on TV, in the magazines, and even in your local pharmacy only have one goal: getting your money. Most of the information that I present here is public knowledge, based on scientific understanding, proven by scientific methods and decades of experience by dieticians, drug- free bodybuilders, and other people who have successfully reduced their body fat. As you will read, the most successful method to lose body fat in a sustainable manner is through a combination of reducing daily calorie intake (how much you eat and drink), eating correctly (what you eat and drink), hunger control (what and how you eat and drink), and physical activity (exercise). It is not my intention to tell here a very extensive story that explains every aspect in a detailed and highly scientific manner. I rather prefer to keep this a concise and practical guide that can be used by anybody, irrespective of age and background. If you want to know more on any specific topic, I advise you to consult wikipedia. Reducing your Daily Calorie Intake. Body fat is stored energy that the body will only use during periods in which there is not enough energy directly available from your food intake. The amount of energy is expressed in terms of calories. One kilogram (2. 2 lbs) of body fat represents about 7,7. The only way to reduce your body fat is by lowering your daily food intake so that the body starts burning the stored energy supplies (body fat) to get the energy it needs. The body needs energy (calories) to perform its basic functions to stay alive (body temperature, thinking, breathing, digesting food, etc.) and to perform physical work (walking, working, exercise, etc.). The total number of calories that your body uses daily depends on your gender, age, length, weight, muscle mass, and physical activity. The simplest (but not so accurate) method to estimate your daily caloric need is to multiply your body weight in kg by 3. More advanced formulas to calculate your daily caloric need can be found on the net. The most accurate way to determine your personal daily caloric need is to count your average daily caloric intake during a long period of stable body weight. You can also try out my calculator to estimate your daily caloric need. The only way to reduce your current body fat is by letting your body burn more calories than you eat and drink. This can basically be accomplished in two ways: by keeping your daily caloric intake below your daily caloric need, or by increasing your physical activity so that your daily caloric need increases above your daily caloric intake. Simply said: eat less and move more. If you want to lose body fat, it is recommended to eat between 1. In order not to shock and block your metabolism, which is very contra- productive, always change your calorie intake gradually. I recommend you to do it in steps of 5 or 1. An average weight loss between 2 and 5 pounds (1 kg = 2. Note that, as your body weight goes down, you will have to further decrease your daily calorie intake to stay below your new daily caloric need, and because your metabolism will gradually slow down during a calorie restricted diet. Daily calorie levels should never drop below 1. When you finally have reached your target body weight, increase your calories very slowly (over a period of several months) back to your new daily caloric need. If you do it too fast, you will start gaining weight again, and might end up even fatter than you were before your diet. There exist four different kinds of nutrients that contain calories: proteins, carbohydrates (carbs), fats, and alcohol. Let's take a closer look at them. Proteins. One gram of protein contains 4 calories. Sources of protein are: chicken, turkey, meat, fish, eggs, milk, quark cheese, yogurt, protein powder, nuts, beans, peas, and soy. Proteins from animals (meat, poultry, milk, fish) are more nutritious than proteins from plants (nuts, beans, peas, soy). Carbohydrates. Carbohydrates (carbs or sugars) contain 4 calories per gram. Sources of carbohydrates are: oats, potatoes, yams, rice, pasta, table sugar, fruit, vegetables, bread, couscous, candy, sweet drinks, fruit juice, milk, cookies, chocolate, corn, cereals. Fats and oils. Fats and oils contain 9 calories per gram. Sources of fats are: butter, oil, fat meat, fat fish, sausages, egg yolks, sauces, fat milk, cheese, cookies, fries, chips, nachos, nuts, olives, chocolate. Fats from animals are worse for your cardiovascular health than oils from plants. Alcohol. One gram (1 ml) of alcohol contains 7 calories. For example: 1 liter of sweet wine (1. As a comparison: non- fat milk contains only 3. If you want to know the exact nutritional content of a food product, you can look it up on the internet. The USDA National Nutrient Database is a very good starting point. They contain the highest amount of calories (9) per gram, and the body stores them very easily as body fat. As fats contribute to the delicious taste of many food products, people usually tend to eat more if their meal contains lots of fat. The only positive aspect of fat is that it slows down the digestion of your meal. Limit your fat and oil intake to preferably 1. Alcohol. Alcohol has a very high caloric density of 7 calories per gram, and is easily converted into body fat. It is rather easy to drink relatively large quantities of it, and it invites to drink more as it tastes so well. One liter of sweet wine (1. People who want to lose body fat should avoid drinking alcoholic drinks. Carbohydrates. There exist several different kinds of carbohydrates. Some of them have a sweet taste, others not. All of them have their own characteristic glycemic index. The lower the glycemic index (GI), the more slowly the carbohydrate is digested and the lower the chance that it get stored as body fat. Let's take a closer look at some of the most important kinds of carbs. Glucose. Glucose (also called dextrose) is a monosaccharide with a sweet taste that occurs a lot in honey and sweet fruits such as grapes. Most carbohydrates that you eat are slowly converted into glucose during digestion before being absorbed into the bloodstream. If you eat products that contain lots of glucose, the glucose enters your blood very fast (GI> 9. Limit your consumption of products that contain lots of glucose if you want to lose body fat. Fructose. Fructose is the sweetest carbohydrate (about 7. This monosaccharide is converted into glucose very slowly and has a GI of about 2. Unfortunately, when a large quantity of carbs is consumed the liver converts fructose into fat rather than glucose, and therefore fructose consumption should remain moderate. Because fresh fruits mainly contain water and lots of fiber, it is fine to eat a few pieces of fresh fruit per day. Do not eat dried fruit and jam because they contain too much sugar per gram. Also don't drink any fruit juices as they contain lots of sugar and get absorbed very fast. Sucrose. Sucrose (table sugar) tastes about 3. Sucrose is a disaccharide that is split into glucose and fructose during digestion, and has a GI of about 7. The US food industry often uses High- Fructose Corn Syrup (HFCS) instead of sucrose to sweeten food products. HFCS has almost identical properties as table sugar. Avoid products that contain lots of sucrose or HFCS as much as possible. If you like soft drinks, pick the artificially sweetened ones that are sugar- free and contain zero calories. Lactose. Lactose is the carb that occurs in milk and milk products, and it does not have a sweet taste. Lactose is a disaccharide that is split by the enzyme lactase into glucose and galactose during digestion. The galactose is subsequently slowly converted into glucose. Lactose is a very good carb because it digests very slowly and has a low GI of about 4. This way, it is unlikely that it gets stored as body fat, and it takes a long time before you become hungry again. Unfortunately, some people are lactose intolerant, which means they miss the enzyme lactase needed to digest lactose, causing digestive discomfort. Drink only zero- fat milk and eat low- fat yogurt and cheese. Be careful, most cheese contains lots of fat. Complex carbohydrates. Complex carbs are basically long chains of glucose molecules that mainly occur in products such as starch, maltodextrin, bread, pasta, rice, potatoes, oats, corn, cereals, and vegetables. Complex carbs don't taste sweet. They digest rather fast into glucose (GI> 8. Don't eat too much bread, rice, potatoes, and pasta. It is better to eat uncooked vegetables because they contain lots of fiber that slows down the digestion. Proteins. Proteins are without doubt the best nutrient to eat for people who want to lose body fat. Eat no less than 1 gram of protein per pound of body weight (1 kg = 2. Proteins digest very slowly, they slow down the uptake of glucose in the blood, and they reduce the hunger feeling significantly. Proteins do not easily convert into body fat (the body burns about 1 calorie to convert 1 gram of protein into body fat, therefore, 1 gram of protein can only be converted into 0. Protein is also an essential nutrient for maintaining your muscle mass during a low calorie diet. Be careful, egg yolks, cheese, milk, nuts, fish, and meat can contain lots of fat. Therefore it is better to choose products that are high in protein and low in fat, such as chicken and turkey breast, egg whites, non- fat milk, non- fat cheese and yogurt, low- fat fish and low- fat meat. Contest Preparation - Bodybuilding. In order to perform your best, you'll want a few tools to use during the time before you walk out on stage. The one thing you can't go on stage without is your posing suit! Don't leave your choice to last minute - make sure to check out style and color options and ensure a correct fit for your body. High quality, eye- catching posing suits are worth it! When you want your muscles to look hard, vascular and striated - you've got to promote blood flow. Vasodilators are a great option for the day of your contest because vasodilators may help you support blood flow and muscle pumps.*Promote the overall look of your physique and really shine in the spotlight with posing oils. Create A Bulking Or Cutting Bodybuilding Diet Plan In 1. Easy Steps. Use this page to create a personalized bodybuilding diet that will help you achieve the ultimate goal of a leaner, more muscular physique that's at least as strong as it looks. In this nutrition guide, I walk you through the ten simple steps of creating a weight lifting diet plan that works for you. I'll use the hypothetical example of Sammy Smalls (a guy trying to gain weight) to give a context for creating a muscle building diet plan that minimizes fat gain. I'll also use the example of Freddy Fatts (a guy trying to lose weight) for explaining how to design a weight loss diet plan that minimizes muscle loss. Step Bodybuilding Diet Action Plan. Quick Overview. I'll go over each step in detail, but here are all ten steps at a glance: Need- to- Know Basics. If you don't already know these basic nutrition concepts, you must master them before going too in- depth with the ten steps, listed below: Short- Term Goal. Decide whether the first step towards your ultimate goal is to bulk up or cut down. Daily Calories. Estimate your daily caloric needs based on your short- term goal, bodyweight, activity level, and metabolism. Estimate Lean Body Mass. To accurately calculate your protein intake (step 4), you must first get a rough estimate of your lean body mass (bodyweight - fat weight). Protein Intake. Eat 1. Fat Intake. Set fat intake at about 2. Carb Intake. Carbohydrates fulfill the remaining calories after setting protein and fat intakes. Workout Nutrition. Eat solid or liquid meals pre- and post- workout for enhanced performance and recovery. Meals and Food. Eat as often as needed to fulfill your requirements (calories and macros) and eat the right foods to stay healthy and keep your bodybuilding diet on track. Hydration. Drink about a gallon of water (or any calorie- free drinks) per day. Test and Tweak. Test your diet plan and modify it if you are not getting the desired results. Stay Focused. Avoid wasting time and energy with any fad diet tactics or advanced techniques that you might find elsewhere. All you need is right here . Before diving into the ten steps, I'm going to explain why a good bodybuilding diet is important and what important nutrition concepts you must know. Nutrition Fundamentals. I'm going to make sure you understand a few simple nutrition concepts before we get to explaining each of the ten bodybuilding diet steps. You'll learn about calories, macronutrients, and how they are related. I have also provided an example (see table below) of how to convert macronutrients into calories, which is essential to creating and understanding your diet. Definition of Calories. Calories is defined as a measurement of the energy in food. Your body needs the calories in food to get the energy it needs to function. Burning Calories For Energy. Your body is constantly burning calories for energy . This means that it will burn stored energy in the form of fat or muscle. Definition of Macronutrients. Proteins, fats, and carbohydrates are the three macronutrients that contain the calories in food. Macronutrients act as a source of calories as well as the building blocks for body tissue. Calories per Macronutrient. Each gram of a given macronutrient has a certain number of calories as shown in the table below. Note that grams (g) are the standard for measuring macros. Conversion Table: Grams to Calories. Macronutrient. Calories Per Gram (cal./g)*Protein. Carbohydrate (Carb)4. Dietary Fat. 9*These values are rounded, which is why you may get a different number if you try to calculate calories on a nutrition label. Your New Best Friend . When it comes to putting your diet into practice, you must be able to read and understand the nutrition facts on the back of the food packaging. Otherwise, you can't keep track of calories and macronutrients . The table below demonstrates how to convert the grams listed for each macronutrient into calories using 2% milk as an example. Grams to Calories for 2% Milk. Protein Calories. A cup of 2% milk contains a total of 1. Finally, we're ready to move on to the good part . Your long- term goal is probably something along the lines of being bigger, stronger, and leaner. But for now, you must choose a short- term goal. Start with one of the following bodybuilding diet types: Bulking Diet. A weight gain plan for increasing muscle mass while ideally minimizing fat gain. In simplest terms, bulking involves eating more food. You'll learn the details of creating a bulking diet plan in the remaining steps. Cutting Diet. A weight loss plan to burn fat and get shredded while ideally maintaining muscle mass. In simplest terms, this means eating less food. As with bulking, you will discover how to set up a cutting diet plan by the end of this guide. Newbie Gains! There's great news if you are a beginner and deciding between bulking and cutting for your bodybuilding diet: newbie gains. This phenomenon allows beginning lifters to see rapid progress. In addition to overall faster results, you can also observe fat loss while gaining muscle if you choose to bulk. Likewise, you experience some muscle gain while burning fat if you choose to cut. This only lasts for a few months, so be sure to take advantage of the situation like a man with an almanac and a time machine! Still Deciding to Bulk or Cut? Not sure which route to take? The easiest way to decide is by looking in the mirror and going with your gut feeling. Would you rather get bigger and more muscular or get more shredded first? I recommend bulking if you are under 1. If you are 1. 5% or above, then start cutting to lose fat. These are just recommendations - Do what you feel most comfortable with. Step #2: Estimate Daily Calories. Maintenance Level. Maintenance level refers to how many calories you eat and burn per day. The starting point for any bodybuilding diet plan is to find out how many calories you must eat per day. This will depend on whether your short- term goal involves bulking or cutting. The following statements demonstrate the basic concept behind calorie requirements. Bulk. Eat above maintenance level (i. Eat below maintenance level (i. Use the bodybuilding diet guidelines below to calculate your calorie intake to lose weight or gain weight. Bulk. Multiply your bodyweight x 1. Cut. Multiply your bodyweight x 1. Note Regarding Estimations. The above equations work very well for the majority of people. However, different body types can make a difference if you're on one extreme or another. You can try multiplying your bodyweight by a higher number if you're a pure ectomorph (e. The . On the opposite side of the spectrum, you can multiply your bodyweight by a lower number if you are a pure endomorph (e. Step #2: Bulking Example. Meet Sammy Smalls, an aspiring gym rat. Sammy wants to gain muscle mass and get strong. Right now he tips the scale at a meager 1. Based on the above weight gain formula, Sammy should start his bodybuilding diet with 2. He steps on the scale and weighs in at a gelatin- like 1. Based on the above formula for weight loss, Freddy should start his bodybuilding diet with 2. You need a rough estimate of your lean body mass in order to set your protein intake correctly. The calculation for lean body mass (LBM) is simple. It's your total bodyweight (BW) minus the weight of your body fat (BF). LBM = BW - BF. To calculate body fat weight (BF), just multiply your total bodyweight by your body fat percentage (BF%). BF = BW x BF%! I thought you said this was supposed to be easy.. How am I supposed to find out what my body fat percentage!?! That means, you don't need a precise measurement of your body fat percentage - Obviously the closer to your actual body fat percentage, the better. But it's okay if you're off by 5 percentage points. So, how can you get a rough body fat percentage estimate? You could buy a cheap body fat caliper or use an online body fat calculator. Once, you've got the estimate, just plug it in to the equations. Step #3: Bulking Example. Sammy Smalls stepped on the scale just yesterday so he knows he is 1. But he's got no idea what his LBM is. Let's help him out. LBM = BW - BF . He uses an online calculator which says he's around 1. Let's plug this in to solve the other equations: BF = 1. We'll figure out just how much of that weight is solid by calculating his LBM. LBM = BW - BF . He uses a body fat caliper, which gives a reading of about 2. Let's plug this in to solve the other equations: BF = 1. Your protein intake should be 1. LBM). This may be considered . However, if they do have a lot of muscle mass, it is especially important for them to get this amount of protein to prevent or minimize muscle loss. Step #4: Bulking Example. A quick recap . His bodybuilding diet calls for 2. Calculating his protein intake using 1. Sammy should eat about 1. His bodybuilding diet calls for 2. Calculating his protein intake using 1. Freddy should eat about 1. Using the conversion of (grams of protein) x (4 calories/gram of protein), we see that 1. A fat intake of approximately 2. However, it can vary quite a bit for different people. Some individuals do better with low fat diet plans, while some do better with high fat, low carb meal plans. Use 2. 0- 3. 0% to calculate fat intake for now and change it if needed during step ten. Step #5: Bulking Example. A quick recap . We know that 5. We'll calculate fats first. A simple conversion of (calories from fat) . We know that 6. 68 of those calories come from protein (1. We'll deal with fats first. Freddy's 2. 20. 0 daily calories should come from fat, which equals 4. A simple conversion of (calories from fat) . Once protein and fat intakes are set, you simply fulfill the remainder of your caloric needs with carbohydrates. If you're going the low carb diet route, I recommend you take a look at this low carb foods list for food shopping and meal planning. Step #6: Bulking Example. A quick recap . 5. Sammy with 1. 44. All of the remaining 1. An easy conversion of (calories from carbs) . All of the remaining 1.
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