Bodybuilding Contest Diet
Competition Diet Plan
Phase Four
 Five
weeks out from the show I noticed a slight increase in my body fat
percentage. Although my body fat percentages only increased by .02
percent over a three-day period, I saw this a s a warning sign for potential
disaster. In order for me to get back on track, I decided to do two
things: one was to up my cardio, the second was to again lower my
daily carbohydrate intake. I still felt that the carbohydrate loading
days from Phase Three were still helping get through the week. Since
my energy levels were getting so low now, I decided to keep both Wednesday
and Sundays carb loading days in the diet.
Phase Two: 5 weeks out from the competition. Mon, Tues, Thurs,
Fri, Sat (no changes to Wed and Sun)
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14 egg whites |
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4 TBSP Cream of Wheat |
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2 Multivitamins and 2
Multi-minerals |
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2 cans of Tuna
(in spring water) |
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1/2 cups of rice |
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8 oz Chicken breast |
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5 oz potato |
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2 Multivitamins and 2
Multi-minerals |
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8 oz Chicken breast |
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1/2 cup of rice |
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8 oz Chicken breast |
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Salad or green beans (or
broccoli) |
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14 egg whites |
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2 Multivitamins and 2
Multi-minerals |
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Totals: |
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Calories: |
2251 |
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Carbs: |
149.45 |
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Protein: |
326.25 |
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Fats: |
16.625 |
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Fat % of Diet: |
7.44% |
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My water intake and the
condiments that I used still did not change during this phase of the diet.
My carbohydrate intake took a little dive at this stage of the diet
Click here to
move on to Phase Five
Return to Phase
Three of the diet
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