Here I present some of the pre-competition Bodybuilding diets that I propose from professionals, according to the training days.
Many of you indeed do a lot of speculation to create a perfect diet for your metabolic needs to grow muscle as much as possible, and from HSN, we have thought that indeed many of you would be delighted to see some examples of the diets that bodybuilders follow in the different stages of the season.
One of the stages of bodybuilding is the pre-competition, that stage in which carbohydrates are cut, and we seek to be in a good moment for the competition, without being a complete carbohydrate discharge but adjusting and much the quantities, being carried out with a relatively low percentage of fat, adjusting it for the dates before the competition that is being trained.
Pre-competition Bodybuilding Diets with Double Training Session
To begin with, we are going to give you an example of a pre-competition diet (for an athlete around 100-110 kilos of weight) in which workouts will be doubled, that is, perform a morning/noon training for the afternoon/evening.
Pre-competition diet double training session
Professional diet for bodybuilders
It must be borne in mind that this diet is taken from professional bodybuilders, who go to the limit in supplementation, often doubling the amounts recommended in taking supplements, as we can see in this table, and that each milligram of muscle is essential.
This diet is completed with many litres of water, drinking is as important as eating, and between 5 and 6 litres are usually ingested daily, especially in meals and training. The more you drink, the fewer fluids are retained and helping the kidneys and hydrating the muscles.
The Depletion phase Dream or nightmare
Written by P.T. and N.D. Federico Enrique Boysselle Hernández
Hello, such a reader friend, here I am again after a short absence caused by the competition season from which I have taken the subject of this article. Before starting, I would like to take advantage of this medium to thank my friend for the Nut. Alberto Sevilla for his unconditional support in all aspects. OK, then get started.
I think that all lovers of veins, stripes and muscular rockiness have ever been forced to go through a stage in which the fatigue and the desire to eat is very significant, but at the same time, it is the moment when the best shape acquires our physique, especially for those of us who have touched the glory of reaching 4% fat. This phase is known as “depletion.”
Depletion is the phase in which carbohydrate intake is gradually restricted until it reaches almost zero levels, depending on weight, fat percentage and how much time is left for the competition or event to which you want to attend 100 %. Usually, this process lasts between 12 and 16 weeks or even up to 20, depending on the percentage of body fat that the person has and the ability to metabolize it.
When a person wants to start a period of depletion, whether, for some kind of competition, for a photo studio, or simply to show off his six-pack at the beach, he should consider some points before starting the program.
To begin, muscle development must be sufficient for the purposes that are being sought; for example: for a bodybuilding competitor at a reasonable level, his weight should not be below his height in centimetres minus one hundred because otherwise, his appearance would be very slim. So if he is 1.70 meters tall, he shouldn’t be less than 70 kg.
Another aspect to consider is that before starting a depletion, there is no muscular definition. As such, muscular differentiation must be appreciated, that is, that a well-defined shape is already appreciated in each muscle.
One aspect that cannot be taken as a rule is the training time because there are people who after a year of training their muscular appearance is quite good in contrast to people who after several years of training their muscular development is very poor, remember that The progress that each person has will depend on how well their nutrition, training and supplementation program is designed, how long they follow it and how good genetics they have for the development of muscle mass and loss or non-accumulation of body fat.
Since the person has sufficient development and acceptable muscle differentiation, we can begin with initiating the nutrition program.
And training aimed at losing body fat without dramatic loss of muscle mass.
This is the critical point, on which it will depend whether we achieve the objective we seek or that we only feel terrible and look worse.
Usually when we are going to start a cutting phase, it can be said that we are in the volume phase or out of season (out the season) in which a typical diet would be composed more or less by the following values:
Of the total kilocalories we consume during the day, 70% come from carbohydrates, of which 50% comes from complex carbohydrates, 20% from simple carbohydrates and 30% from fibrous carbohydrates. 10% of the total caloric intake for the day comes from fat, and the remaining 20% from protein.
There are several ways to restrict caloric intake to promote the loss of body fat; the one that I like the most through my experience is a gradual restriction of simple carbohydrates until reaching “zero,” a slight gradual restriction of complex carbohydrates at the rate of finishing approximately 30% of the total carbohydrates and the remaining 70 % would come from fibrous carbohydrates and finish I usually apply an increase in fat intake perhaps until reaching the end of the preparation to 15 or even 20% of the total caloric intake for the day. Protein intake can be increased a little by the use of drugs and the continuous sensation of appetite caused by this type of diet. In this type of depletion, I have observed that the levels of strength do not have as pronounced a decrease as when fats are restricted and more constant maintenance of body weight and muscle hardness.
This form of depletion is the one that I feel has given me the best results with my patients, although this time we will base ourselves on the “classic” depletion (to call it in some way the most well-known and used form of depletion in In recent years, although of course, we know that in the beautiful field of nutrition there is never anything written because each organism responds differently to a similar stimulus) which is handled in the following way.