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If you plan to compete then the first thing you need to know is how your body responds to reducing calories without reducing your protein intake. To be able to show all your hard earned muscle you need to lose fat and means reducing calories and changing to zero calorie foods.
The competition diet plan below should be started 12 weeks or three months prior to the competition. After four weeks on the diet you will be used to eating 6 meals a day with three main meals and three snacks and then slowly start reducing calories. The last week or two before the competition you will start changing you sodium and fluid intake to get ultra-ripped and show your best muscle separation.
A brief note on food-swaps that should be done when desired so you do not get bored. The basic foods like chicken or brown rice and broccoli listed in the diet below can and should be easily changed with the equivalent weights. The chicken can be changed to turkey, Tilapia, Haddock or cod. The brown rice can be swapped with sweet potato or yam and the broccoli can be swapped for asparagus, spinach or green beans.
Water is vitally important, in addition try to consume at least one gallon of water by having 16 cups a day of water, which is a gallon every 24 hours. You should also get into the habit of reducing your sodium intake but you can use many different low calorie condiments including mustard and a hot sauce.
Breakfast:
4 egg whites
Instant oatmeal ? cup uncooked
10 almonds
Totals: 240 calories with 20g protein, 22g carbs and 8g fat
Mid-morning Snack:
Boneless chicken breast 4 oz (skinless)
Boiled or baked 3 oz sweet potato
English walnuts, shelled ½ oz
Totals: 258 calories with 26g protein, 17g carbs and 11g fat
Lunch:
Skinless chicken breast 4 oz
Long-grain rice (brown) ½ cup
Chopped broccoli (boiled or steamed) 1 cup
Totals: 263 calories, with 29g protein, 34g carbs and 3g fat
Midday Snack:
Whey protein isolate 1 scoop
½ large banana
Natural peanut butter 1 tbsp
Totals: 271 calories with 29g protein, 19g carbs and 9g fat
Dinner:
Grilled or baked cod 5 oz
1 X white corn tortilla
Sliced zucchini (boiled) 1 cup with a salad:
Mixed greens 2 cups
Crushed almonds X 10
Cherry tomatoes cut in quarters ¼ cup
Red onion ¼ cup
Balsamic vinegar 2 tbsp
Totals: 328 calories with 32g protein, 32g carbs and 9g fat
Evening Smoothie:
Whey protein isolate 1½ scoops
Totals: 158 calories, ZERO carbs, 38g protein and 1g fat
Daily totals: 1,518 calories, 174g protein, 124g carbs, 40g fat
Phase 2: The next four weeks
Breakfast:
Egg whites 3
Lean ground turkey breast 2 oz
Instant oatmeal ? cup (uncooked)
Totals: 214 calories with 29g protein, 19g carbs and 3g fat
Mid-morning Snack:
Boneless chicken breast 4 oz skinless
Long-grain rice (brown) ? cup
Totals: 172 calories with 25g protein, 15g carbs and 2g fat
Lunch:
Boneless chicken breast 4 oz skinless
Boiled black-eyed peas 1 cup
Broccoli, steamed 1 cup
Totals: 355 calories with 40g protein, 47g carbs and 3g fat
Midday Snack:
Ground turkey breast 4 oz
White corn tortillas X 2
Avocado 1 oz
Totals: 257 calories with 31g protein, 20g carbs and 6g fat
Dinner:
Grilled or baked cod 4 oz
Avocado 1½ oz
Salad:
Virgin olive oil ½ tbsp
Balsamic vinegar 2 tbsp
Mixed greens 2 cups
Tomato ¼ cup
Onion ¼ cup
Totals: 290 calories with 23g protein, 17g carbs and 14g fat
Evening Smoothie:
Whey protein isolate 1 scoop
Organic flaxseeds 1 tbsp
Totals: 160 calories with 27g protein, 3g carbs and 5g fat
Daily totals: 1,448 calories, 175g protein, 121g carbs, 33g fat
Phase 3: The last phase before the competition
Breakfast:
Egg whites X 5
Instant oatmeal ? cup (uncooked)
Totals: 188 calories with 22g protein, 20g carbs and 2g fat
Mid-morning Snack:
Boneless chicken breast 4 oz skinless
Raw green beans 1 cup
Almonds X 10
Totals: 200 calories with 27g protein, 10g carbs and 8g fat
Lunch:
Boneless chicken breast 4 oz skinless
Long-grain rice (brown) ? cup
Salad:
Mixed greens 2 cups
Tomato ¼ cup
Onion ¼ cup
Balsamic vinegar 1 tbsp
Totals: 227 calories with 26g protein, 26g carbs and 2g fat
Midday Snack:
Boneless chicken breast 4 oz skinless
Sweet potato (boiled or baked) 3 oz
Shelled English walnuts ½ oz
Totals: 258 calories with 26g protein, 17g carbs and 11g fat
Dinner:
Boneless turkey breast 4 oz skinless
Avocado 1 oz
Almonds X 10
Salad:
Mixed greens 2 cups
Cherry tomatoes cut up ¼ cup
Yellow onion ¼ cup
Balsamic vinegar 2 tbsp
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