March 16, 2014
Competition Dieting 101
You work hard in the gym all week long, training to get ready for your next bodybuilding competition. Keeping track of workouts and routines can get cumbersome, and trying to juggle a competition diet on top of that is enough to make anyone's head spin.
We know there is a ton of information out there about the proper way to diet for a bodybuilding contest, and not all of it is organized or easy to understand. So we have compiled everything you need to know and help you break it down step-by-step. You can read about the various types of contest diets and how they differ between bodybuilding, fitness and bikini contests.
There are several steps you should take before even thinking about starting to diet for a bodybuilding competition. First, make sure you have enough muscle mass on your frame. When you diet it is a given that you will lose some of your muscle mass, so it's good to start out a little heavier than you would like to be on stage.
Second, give yourself plenty of time to slim down. The standard is 12 weeks, but if you are beginning or just entering your first contest, it is advised to give yourself a good 16 weeks. This will allow plenty of time to fix anything that you may mess up, and you can see how quickly or slowly your body responds to the pre-contest diet.
The third step is to keep a food journal that lists all calories, fat, protein and carbohydrates that you eat for the day. You will be calculating your totals at the end of the week and adjusting your contest diet as needed. Get yourself a small spiral notebook and take it with you everywhere. Better yet is to plan your meals a week in advance and just eat what you prepared.
Those are the first three steps you need to take before doing anything, that is after applying to be a contestant in the competition of course!