My protein is still high and my fats are down to a minimum. So at this point we will switch to “rep range,” which will stimulate a different population of muscle fibers and ignite anabolism via varied mechanisms. 6 egg whites. Thanks again! * Comment on Articles * Connect in Forum * 1/4 grapefruit, 1/4 cantaloupe, or 6 strawberries My mistake! Copyright 2020 JW Media, LLC, parent company of Muscle & Fitness. There are no secrets on the Gym Professor website, only answers. Originally, the plan was to change my diet dastically, but since Utilize your normal regimen until the final two days, when you will need only your multivitamin, fish oil, and sleep aid. I won't be competing until after the new year, but want to start plannin now. Handful of Blueberries oil, butter, or margarine. Meal One: 3 whites, 2 plain rice cakes, 1 grapefruit, 1 c black coffee water, 1 egg, 8 strawberries, 3 scoops Muscle Provider Cut your sodium intake by 50% on Thursday and Friday Is Everyone Wrong about Sodium and Water Manipulation During Peak Week??? --SarahSuss21, Updated meal plan:: 3.25 oz tuna Protein Drink From the carbs list, oatmeal, pasta, cream of wheat, and whole-grain bread were eliminated. Meal 3: 1/2 c cooked parboiled rice, 4 oz chicken breast However, if everything else is on point, then certainly there are a plethora of excellent products on the market that will assist you in reaching your best condition. 6.5 oz. In the initial phase of prep I had you utilize the “power” (greater loads and fewer reps) portion of my P/RR/S training protocol while calories were still relatively high and cardio was low. As with everything in a well-planned contest-prep regimen, cardio should be increased in small increments weekly to allow for a steady loss of body fat, while retaining a maximum amount of lean muscle mass. Eight weeks out from a natural (drug-free) bodybuilding competition with the NPA (Natural Physique Association), below is an example day of Matt's eating routine. Don’t make the mistake of trying to cram your 90 second evening routine into sixty seconds during the prejudging. (3) As the demands of your pre-contest diet, high intensity cardio and posing practice wreak havoc on your recovery system, the need for a high intake of anti stress vitamins and minerals, as well as anti oxidants becomes evident. Foods high in polysaccharide carbohydrates are pasta's, rice, yams, grains and potatoes. You can also catch up with these later in the day, if you are working or in a different timezone. Change bench angle from upright to more horizontal each set. I was preparing for the Ft Lauderdale Cup and the Ruby Championship which both took place in October (a week apart!) I think that this is where the discipline comes in at. Not A Member Yet? Meal 5: 3 egg whites 1 cup vegetables http://www.facebook.com/media/set/?set=a.10150267178122194.327118.593202193&l=56fc7c3cd3&type=1 Instead of changing the meal plan itself, we're going to play with the fats and carbs. It is for people who are competing in a physique show, bodybuilding show, or models getting ready for a very important photo shoot. 9 ounces lean meat (strip sirloin, lean beef, etc.) Cut cardio in half during this final week and replace that time with posing practice. Using this method causes rapid increases of BCAA plasma concentrations in your blood which your body interprets as the breakdown of lean muscle tissue. Start week eight at 2 sets of each pose for 10 – 15 seconds. 1 – 6 oz. 6 egg whites Thanks!! Meal #4 Occasionally, (once a week) I supplement with fresh fish, such as salmon, or haddock. Meal Two: 1 serving romaine lettuce (6 pieces), 4 oz chicken breast, 1 tbsp vinegar or lemon juice tuna There are a number of theories as to what you should do the final week before your competition. Meal #2* 3-1 can tuna & 1c brown rice 100g Porridge Oats This would mean performing half the amount of required cardio in the morning before meal 1, and the other half in the evening, perhaps in between meals 5 and 6. You should continue to hold this stance anytime you are on stage throughout the show when you are not being directly judged or as others are “called out”. Then at three weeks out use the Energy Reserve. = ounces. A more aggressive program is to use a combination of Energy Reserve for three weeks. If you visit the Beverly International Nutrition Center for your contest preparation, we will be able fine tune all the necessary diet and cardio phases for you so there’s no guesswork. Cut out all leg training and cardio for the last week. 2 cup vegetables (broccoli, cauliflower, etc.) Prop toes up on a 45-pound plate. The carbs mentioned above were eliminated because they all contain gluten, which is a type of protein that for many can cause bloating in the stomach and overall water retention. Meal # 6 Taking serin oils (am & pm), l-carnitine (pre & postworkout), BCAA (pre & post workout), Fish oil (pm) I wanted to lose 30 pounds to look good on stage, The Ultimate Workout & Diet Plan for Skinny-Fat Guys, How to Develop Calves (add 2 inches in under 6 months), The Steak & Eggs Diet for Fat Loss, Increased Testosterone, and Boundless Energy, How to Build Beach Muscles with Diamond Push ups, The exact same meal plan and workout routine I used to. Stay at this level for the mandatory poses but continue to increase the time you hold the front facing pose for fifteen seconds per week so that at two weeks out you’ll be holding it for 1 ½ minutes. Hopefully, since I have not had much fat in my diet since I started my prep, my body will respond nicely and fill back out! 4 weeks out), I'll post my updated eating habits. Monday (5 Days Out) Workout For examples of these workouts, be sure to follow the Gym Professor Facebook page. We’d love to feature you in the next No Nonsense Magazine. Im 48, 5'7 1/2, 132 lbs. In the final week you will train only on Monday, Tuesday, and Wednesday. 4 egg whites – 1 yolk 5- 4 oz chicken breat & 1 med avocado That said, there should never be a need for excessive amounts, which will only serve to burn of lean muscle—a definite no-no! This is considered carb depletion by most people. Your calorie, fat and protein intake will drop further in this phase to dig deeper into your fat storage. chicken, turkey or tuna Meal prep is a mandatory part of my routine. I wish I would have gotten back to you sooner. I’m going to share with you a snapshot of my meal plan that you can tweak to your needs. Workout - Gym Professor Shuffle Workout with Sylvan, Tom & Dave at Bob’s Gym – The Home of Bodybuilding in Bristol! I actually prefer the first four weeks (16 down to 12) to be a “break in” phase, starting by simply eliminating all junk foods (alcohol, too, if needed) from the diet while also getting used to consuming six meals per day on a regimented schedule. I stand in front of the mirror and hit each pose from all different angles to see which one highlights my body the best. All rights reserved. Do not increase intensity on these days but increase the time to 30 minutes instead of 15 or 20 as in phase one. L–Tyrosine per dose for the final three weeks. 1 Small Banana 1 cup vegetables (usually green beans) This is to allow for continuous progress to take place every week right up till the show: Now that we have a solid list of foods in place, let me give you an example of what a typical day of dieting might look like at this point for someone weighing about 200 pounds and carrying between 10% and 12% body fat. Record only the 90 seconds or less of music on which you will base your routine. --MaryJo, Just wondering what you eat day of the show. Kinda like a skinny fat girl no clue of my body fat, but its all in my butt and back thighs. 3 – 4 egg whites (optional) 1 cup green beans with 1 tsp. Sample Contest Peak Week Diet and Training Schedule. Try this mix-and-match meal plan to shed fat and reveal a lean physique. And while each of us is unique in the way we respond to specific diets, training programs, and supplement regimens, I have been able to create a sensible, efficient, and healthy foundation protocol that will help just about anyone hit the stage with the kind of physique that will definitely grab the judges’ attention! With the right plan and the right discipline, you can get seriously shredded in just 28 days. Now that we are entering the final stage, you will unleash my “shock” method, which not only helps maintain muscle but also revs up the metabolism, burns greater calories, and helps ignite the release of natural growth hormone. 50g Reflex One Stop All-in-One Meal #1 Load Creatine Monohydrate (use Beverly, make sure there are no fillers or binders) one tablespoon prior to every meal starting Tuesday continuing up to prejudging unless you must make weight Now that your body fat is down, cardio has increased, and calories have dropped, it becomes increasingly dangerous to force your joints to handle very heavy weights. Enjoy the experience and feel proud of yourself for putting in all the work and sacrifice needed to get you there! 1 cup of rice Remember, you need two individual posing routines. For the final eight weeks use at least one Super Pak daily and 1 Beverly International Ultra-C or Anti Oxidant tablet with at least three of your meals. Meal #1 SMOKED SALMON SALAD --smksexy2832, This is so helpful! Romanian Deadlift – 5×12,10,8,8,8 holding dumbbells. 150g Ham --CrystalJor, For me I eat the same things... just in itty bitty quantities at a time, eating every hour to keep my stomach flat. Check out our UK store The Gym Revolution for your gym equipment needs. Use the same workouts as you did the previous weeks, but dial down your intensity from 100% to about 80% to 85%. I am glad my comments are helpful. Start working on your evening routine at this time as well. Meal #4 Your main goal should now be to lose all subcutaneous bodyfat. This help to get the maximum glycogen compensation into those muscle cells which gives you that dense and full look on the day of the show. Remember, start each pose from your feet up to make certain your legs are flexed. Meal #5 Do no cardio at one week out ... pose, pose, pose instead. We increase the dosage to 6 of each per meal for weeks 8 – 5. For more of our free workout videos and product reviews, visit our YouTube Channel and subscribe to us here: During the COVID-19 global crises, our Team from @theGym are putting on free Live Stream home workouts every day at 9:30am British Standard Time. If you could only get to Level 4 on week 7, try to complete your work sets at Level 5 this week.
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