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Week 1-3 (3000 cal diet) Break it down into 6 meals. 500 cal per meal
Protein 50 grams
carbs 50 grams
Fat 11 grams
Week 4-6 (2800 cal diet) break it down 6 meals. 466 cals per meal
protein 50 grams
carbs 41 grams
fat 11 grams
Cardio 35-40 min 3-5 times a day.
Week 7-9 (2600 cal diet) break down 6 meals. 433 cal per meal
protein 50 grams
carbs 33 grams
fat 11 grams
cardio 40 min 5 times a week.
on sat add 500 cals in carbs one day per week.
Week 10-12 (2400 cal diet) break down 6 meals. 400 cal per meal
protein 50 grams
carbs 25 grams
fat 11 grams
cardio 45 min 5 times per week.
week 13-14 (2220 cal) break down 6 meals . 366 cal per meal
protein 50 grams
carbs 16.5
Fat 11 grams
cardio 45 min 5 times per week, (go by your look)
Loading time add 800 cal complex carbsto total cals. Spread cals out during the day
Stop all condiments
keep everything the same until one week left
10 days out stop carb loading
Week 15
7 Day count down, keep everything the same.
Day 6 cut caqrbs in half, till day 3. cutting back each meal
Day 5 stop trainning legs
Day 4 Keep everything same
Day 3 No weight trainning or cardio. cut salt in half, from weeks 13 and 14.
only drink water do not cut sodium below 1200-1500 mg women 700-900mg or you may go flat.
Day 2 Keep all the same/dont change water
Day 1 keep water high, taper as needed, decrease carbs by 1/2 to tighten skin cuts should be more defined as well.
Contest time (day). Keep diet same. Drink water when thirsty. 3-4 after 4 meal on show day u will look your best.
this of course will differer according to your weight class.
Protein 50 grams
carbs 50 grams
Fat 11 grams
Week 4-6 (2800 cal diet) break it down 6 meals. 466 cals per meal
protein 50 grams
carbs 41 grams
fat 11 grams
Cardio 35-40 min 3-5 times a day.
Week 7-9 (2600 cal diet) break down 6 meals. 433 cal per meal
protein 50 grams
carbs 33 grams
fat 11 grams
cardio 40 min 5 times a week.
on sat add 500 cals in carbs one day per week.
Week 10-12 (2400 cal diet) break down 6 meals. 400 cal per meal
protein 50 grams
carbs 25 grams
fat 11 grams
cardio 45 min 5 times per week.
week 13-14 (2220 cal) break down 6 meals . 366 cal per meal
protein 50 grams
carbs 16.5
Fat 11 grams
cardio 45 min 5 times per week, (go by your look)
Loading time add 800 cal complex carbsto total cals. Spread cals out during the day
Stop all condiments
keep everything the same until one week left
10 days out stop carb loading
Week 15
7 Day count down, keep everything the same.
Day 6 cut caqrbs in half, till day 3. cutting back each meal
Day 5 stop trainning legs
Day 4 Keep everything same
Day 3 No weight trainning or cardio. cut salt in half, from weeks 13 and 14.
only drink water do not cut sodium below 1200-1500 mg women 700-900mg or you may go flat.
Day 2 Keep all the same/dont change water
Day 1 keep water high, taper as needed, decrease carbs by 1/2 to tighten skin cuts should be more defined as well.
Contest time (day). Keep diet same. Drink water when thirsty. 3-4 after 4 meal on show day u will look your best.
this of course will differer according to your weight class.
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