EXAMPLES OF 3 PRE CONTEST DIET'S....

Pre-Contest Diet 1
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Level: IFBB Professional
Competition: Mr. Olympia
Start Time: 20 weeks out
Goal: 3% bodyfat
Off-Season Weight: 225-230
Competition Weight: 195-200

Macronutrient Manipulation

Five months is usually plenty of time to manipulate protein, carb and fat intakes until you get results. If you've never prepared for a show before, 20 weeks is also useful because it allows your body to get used to new changes gradually. "At 20 weeks out, my basic plan was to eliminate any food that was not beneficial. In other words, stop eating crap. For the first 4 weeks, I ate a lot of red meat, tuna, chicken, and protein drinks. I didn't count calories, fat, or carbs. It was not difficult because I was eating a ton of food. I was never hungry, but if I was, I would eat. It wasn't a big deal to eat this much because I didn't have to make a weight class."

Protein Sources

During the first half of the diet, protein can come from a variety of sources including lean red beef, tuna, chicken, and protein shakes. "Depending on how I feel, I'll leave red meat in or out, cut it back or increase it. Beef has more fat, more iron, more aminos, and B vitamins. If you change red meat for flaky white fish (a cleaner protein source), you'll get tighter, quicker because it has less fat and is digested faster. When you want to stay fuller, eat more red meat. This is what works for me." Experiment with both the amounts and kinds of proteins you use. For you, chicken might work better. It all depends on your metabolism and biochemistry.

Carb Rotation

As with protein, this diet varies carb intake. "I begin rotating carbs a couple of weeks out. If you want to geek up your metabolism, if you're not lean enough, you can begin altering your carb intake." By changing your carbs, you can see how it affects your water retention or loss. During the last two weeks or so, this diet follows a three day cycle: Monday (50g of carbs), Tuesday (100g of carbs), Wednesday (150g of carbs), and Thursday (repeat cycle). "Changing the intake causes your metabolism to speed up to burn more fat. If you have more carbs in your body, you burn less stored bodyfat. Less carbs, more fat is burned. By rotating carbs, you change variables in your body rather than letting it get accustomed to the same thing."

Fat Manipulation

"Many pros don't add any fat to their pre-contest diets. I do. In my case, my metabolism is so fast, I had to eat 1/2 jar of peanut butter every day, 2 weeks out of the show."

Typical Daily Diet

The diet calls for 6-7 meals per day, taken every 2 hours or so.

#1: 10 egg whites & 1 cup of oatmeal
#2: 10 egg whites & 1 cup of oatmeal
#3: 10 oz steak & 1 cup brown rice
#4: 10 oz steak & 1 large baked potato
#5: 10 oz steak & 1 cup brown rice
#6: 10 oz steak & 1 large baked potato
#7: Specialized Protein For Gainers

"If you're still hungry, you can eat extra protein. Sometimes, I eat as many as nine meals a day. Again, adjust your diet to your needs. I happen to like red meat, so it wasn't a problem for me to eat 2-3 pounds of meat a day. You may prefer more chicken."



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Pre-Contest Diet 2
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Level: IFBB Professional
Competition: Arnold Classic
Start Time: 16 weeks out
Goal: 3% bodyfat
Off-Season Weight: 315
Competition Weight: 270-275

Carb Rotation

"Most bodybuilders pay attention to their training, but not enough attention is paid to dieting. Dieting should be treated with the utmost importance." This pro's diet is 14 weeks long and consists of 12 cycles. Each of the 12 cycles is 8 days long. This diet follows an alternating pattern of protein and carb intakes: three days without carbs, one day with carbs. During the days without carbs, 1 lb of either chicken or red beef is eaten per meal.

Protein Sources

During the off-season, chicken is the primary source of protein for this diet. During contest preparation, add lean red meat as well.

Frequency

6 meals are consumed per day, approximately every 2-3 hours.

Day 1: Monday
Protein: 340g meat per meal (4 meals with beef, 2 meals with chicken
Carbs: 113g per meal (steamed rice)
Steamed Vegetables: With 4/6 meals

Day 2: Tuesday
Protein: 453g meat per meal (4 meals with beef, 2 meals with chicken)
Carbs: 0g
Steamed Vegetables: With 4/6 meals

Day 3: Wednesday
Protein: 453g meat per meal (4 meals with beef, 2 meals with chicken)
Carbs: 0g
Steamed Vegetables: With 4/6 meals

Day 4: Thursday
Protein: 453g of meat per meal (4 meals with beef, 2 meals with chicken)
Carbs: 0g
Steamed Vegetables: With 4/6 meals

Day 5: Friday
Protein: 340g of meat per meal (4 meals with beef, 2 meals with chicken)
Carbs: 113g per meal (steamed white rice)
Steamed Vegetables: With 4/6 meals

Day 6: Saturday
Protein: 453g of meat per meal (4 meals with beef, 2 meals with chicken)
Carbs: 0g
Steamed Vegetables: With 4/6 meals

Day 7: Sunday
Protein: 453g of meat per meal (4 meals with beef, 2 meals with chicken)
Carbs: 0g
Steamed Vegetables: With 4/6 meals

Day 8: Monday
Protein: 453g of meat per meal (4 meals with beef, 2 meals with chicken)
Carbs: 0g
Steamed Vegetables: With 4/6 meals

Day 9: Repeat



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Pre-Contest Diet 3
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Level: NPC Amateur
Competition: NPC Nationals
Start Time: 18 weeks out
Goal: 3-3.5% bodyfat
Off-Season Weight: 220
Competition Weight: 195

Macronutrient Manipulation

The following diet doesn't seem like a diet at first. As the weeks progress, the caloric intake actually increases. During the final weeks, the numbers slowly drop. "I change one element at a time, whether it's carbs, protein, or fat. Depending on how I look and where I am, I may increase my protein intake or change my source of protein from chicken to fish. I might lower my carbs and replace them with extra protein. Use what works. That's what I do."

Carb intake peaks at about 5 weeks out, and then gradually drops every few days. With this drop, I normally increase my protein intake. In essence, during the last few weeks of the diet, the overall calories will remain the same, but the ratios of protein and carbs will change.

Baseline Measurements

The most important thing when starting your pre-contest diet is to establish a baseline, or a starting point: "I always start with 1.5g of protein and 1g of carbs per pound of bodyweight. As my appetite increases, I increase my protein intake until I reach approximately 600g of protein. Any more increases in my appetite (which means my metabolism is really kicking into gear) and I increase my carbs in 50g increments. I will reach my highest carb intake approximately six weeks out from the show.

This is the worst part of the diet because it is when I am the strongest and eating the most food. However, after six weeks, I start dropping 50g of carbs every few days until I reach a total intake of 50g of carbs daily.

I get really hard and dry by this method, but tired as hell. Being tired is just one of the pitfalls of competing. All of your hard work and suffering is made worthwhile when you step on stage hard, dry, and ripped to shreds."

Typical Schedule

Weeks 18-14

Protein: 350g meat (chicken initially, but beef and fish later on)
Carbs: 250g carbs (yams & oatmeal, no steamed white rice as the moisture content can vary from batch to batch)
Fat: None added
Vegetables: Round off my diet

Weeks 13-9

Protein: 475g meat (chicken, top sirloin, protein shakes)
Carbs: 350g carbs (yams & oatmeal)
Fat: none added

Weeks 8-4

Protein: 550-600g meat (chicken, top sirloin, protein shakes)
Carbs: 500g carbs (yams & oatmeal)
Fat: none added

Weeks 3-1

Protein: 500g meat (chicken, beef, protein shakes)
Carbs: 50-400g (yams & oatmeal)
Fat: none added
Typical Daily Diet

Total daily food intake during the first week:

3 lb chicken (skinless, boneless breasts)
2 protein shakes (Specialized Protein For Gainers)
1 cup oatmeal
1 lb yams
2 bags of premixed salad greens (dry)
12 oz frozen green beans
Crystal Lite or Diet Coke (unlimited)

Total daily food intake during the last week:

5 lb chicken breasts
2 lb top sirloin
8 oz yams
3 bags premixed salad greens
1 gallon of water

DAVE PALUMBO'S FAT LOSS PRE-CONTEST DIET....

Doing your first show this year, or maybe your 2nd??
Have a ponder over this....

I eat 8 times per day (50g protein, 20g fat, 30g carbs per meal).

Pre-contest, I cut the carbs back to 15 grams per meal, and I up the fat to 30g per meal.

Sources of protein include: chicken, fish, lean red meat, whole eggs, and whey protein.

Sources of fat include: olive oil, cashew nuts, almonds, all natural peanut butter, egg yolks, and salmon.

I've actually designed a protein shake called, PALUMBO'S ANBOLIC ELIXIR. It includes a unique protein blend consisting of whey and egg protein complexes with a rich variety of essential fats.

In recent times, my weight gain in the off-season has been minimal. I usually go up to 280lbs (the heaviest) and then, for a contest, I come down to 265lbs. Back in the late 1990's, I used to blow up to a relatively lean 315lbs; however, it was just too uncomfortable.

When dieting using my HIGH PROTEIN/ MODERATE FAT/ LOW CARB approach, my post workout shake would consist of 50g whey, 30g fat (coming from all natural peanut butter), very low carbs (just whats in the PB). Remember, the brain is not using carbs when in a state of ketosis so carb intake (even after the workout) is unnecessary.

OFFSEASON, my post workout shake consists of 50g whey with 50g Vitargo (i just started using this high molecular weight carbohydrate supplement. It's fantastic. It empties from the stomach faster than dextrose yet causes no bloating)

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On my recommended high protein/moderate fat/low low card diet, your muscle glycogen levels are very low, however, they never get depleted since the only activity that requires glucose (carbs) is WEIGHT TRAINING. And since you probably only require 50g carbs per workout, you'll have no problems since that's just about the amount you'll be taking in per day (from indirect sources-- nuts, peanutbutter, whole eggs, ect). Also, you'll be having a cheat meal once per week which will act to reload glycogen stores.

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ESSENTIAL POLYUNSATURATES:
Omega-3 Fish Oil pills 1000mg 3x per day
Evening Primrose Oil (Omega-6) 1300mg 2x per day

NON ESSENTIAL but HEART HEALTHY
Macadamia Nut oil (Omega-9 monosaturates) 2-3 ablespoons per day

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Meal 1 6 whole Omega-3 eggs
Meal 2 8oz chicken with 1/2 cup raw almonds
Meal 3 50g whey with 2 tablespoons all natural peanutbutter
Meal 4 8oz salmon with 1 cup asparagus with 1 tablespoon macadamia nut oil
Meal 5 50 g whey with 2 tablespoon PB
Meal 6 6 whole eggs

This is typically how i start off most clients diets.........then there's modifications along the way and I have to cater it according to how hte client looks.

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CARDIO should be performed at a low intensity (under 120bpm heartrate). This will ensure that you use FAT as a fuelsource since as your heartrate increase, carbohydrates begin to become the preferred fuel of choice for the body. When on a low carb diet, you're body will break down muscle and turn that into carbs. Remember, Fat CANNOT be changed into carbs. Therefore, for bodybuilding, the rule of cardio should be LONG DURATION, LOW INTENSITY

CARDIO:
I walk on the tredmill at 100bpm (the most) for 30 min (although I hardly ever do cardio). Forge the incline, forget going super fast. Just walk 30 min-90 min (I increase cardio as people get closer to competition) at a leasurely pace.

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Virgin Coconut Oil is a MEDIUM CHAIN SATURATE FAT. Because it's not a long chain fatty acid, it avoids digestion, processing, and the need for a carrier molecule (L-carnitine) to get into the mitochondria to be burned for energy (oxidized). Becuase of this, Coconut oil (and all medium chain fats) have been called the FATLESS FAT. From a health standpoint, its a great immune system stimulator (lots of AIDS patients are now using it for its antiviral properties). We must remember, however, that Coconut Oil is not an essential fat and, in my estimation, is useless when dieting. What it's good for as supplemental calories and fats while on a MASS BUILDING program. I used to put one teaspoon in my morning Oatmeal. Give's it some moisture and a nice coconut taste. I wouldn't advise cooking with it however. Stick with the heart healthy monounsaturated fat, MACADAMIA NUT OIL.

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EGG YOLKS:
If you use the OMEGA-3 EGGS that I recommend, you can eat as many whole eggs as you like since most of the saturated fat has been replaced with Heart Healthy Omega-3 Fats.

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I recommend 8-10 meals for OFFSEASON MASS BUILDING. 6 meals for pre-contest dieting. There's no need for more than 6 meals when dieting. I only have TONEY FREEMAN eating 6 meals and he's huge!

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DIET FOR NATURALS:
Everything stays exactly the same. The same principles apply to the body whether on drugs or not. High protein, moderate fat, low carb is the ideal environment for optimal fat burning/muscle preservation.

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WHEY PROTEIN:
Cheap whey protein that tastes good probably has a higher percentage of lactose (milk sugar) in it. I'm lactose intolerant. If i used that whey protein, I would be in the bathroom all night long-- not a pretty sight! My SPECIES BRAND of Whey will be out in the next month or so (I hope). I'm working on a PURE WHEY ISOLATE (no lactose) that actually tastes good. Once I have the formula perfected, I'll release it! For now, you can try the REEVES ULTRA WHEY that i sell on my websit (Dave Palumbo- The Official Website of"Jumbo Palumbo"). It's one of the best low lactose WHEY PROTEINS i've ever tasted.

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MACADAMIA NUT BUTTER still contains the carbs (unlike pure macadamia nut oil). That is fine if you want to use it in place of all natural peanutbutter (it's actually healthier). When you purchase an all natural PB and you notice that the oil has separated from the rest of the PB, make sure you mix it up before using the stuff. Don't pour off the oil or else you're losing all the good fats.

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Remember, the diet I suggest has all its components in place for a reason. I constantly get questions of whether a person could follow my diet suggestions and use a bit less fat and one or two small carb meals. The truth is, any diet works if there's a logical plan behind it and if you stick to it. If you add some carbs to my diet and take away some fat, it will no longer be my diet. You're changing the conditions and becaues of that, you won't get the same consistent results I get with my clients. If you add carbs, you'll never get your brain into KETOSIS. If your brain isn't in ketosis, it will constantly be searching for CARBS to use as energy. In the absence of carbs, it will turn muscle into carbs. You'll be moody, hungry, and you'll have energy fluctuations all day long. When in ketosis, your brain is using FATS for energy, so carbs become irrelevant to the brain. Energy levels are stable, moods are stable, and hunger is really a non issue. Also, when carbs are eliminated, so is the FAT STORING hormone INSULIN. NO INSULIN, no FAT STORAGE possible. If you have INSULIN release (because you're eating SOME carbs), you'll have a hormonal drive to store fat that you'll be combatting. Once again, If you change the diet, it doesn't work as effectively. Then, you're just left with the same diet that everyone else does. Hope that helps!

When you're trying to add mass, you need PROTEIN, and ESSENTIAL FATS to build muscle.......and you need CARBS to be the FUEL SOURCE to make all this happen. When dieting, we're using FAT for the fuel source; that's why it's hard to grow. Remember, the formula never changes. PROTEIN + FAT = MUSCLE. CARBS - GASOLINE

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Carbohydrates cause insulin release which, while being a fat storage hormone, is also an anabolic hormone that helps drive carbs and amino acids into the muscle cell where they are then used for building muscle. Offseason, you NEED insulin to build muscle. Precontest, we're just trying to preserver muscle while maximizing fat loses.

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If you're followin my high protein, moderate fat, no carb diet...........THEN, you CAN NOT take in 50g of VITARGO (even after you train).........PERIOD!

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EVENING PRIMROSE OIL:
Contains high quantities of the GOOD essential Omega-6 fat, Gamma Linolenic Acid (GLA). This is the only O-6 fat that lowers inflammation, lowers blood pressure, and lowers cholesterol. It also happens to be a great liver detoxifer and it's great for PMS women. It's also needed for the proper repair of muscle cells (the cell membrane).

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NO CARB DIET:
When you diet on no carbs, you're brain goes into a state of ketosis whereby it no longer requires glucose for energy. This means your brain will never be at a loss for fuel. This makes for more stable blood sugar levels-- less tiredness, less moodiness, and less irritability. Also, insulin levels will be very low (insulin is a fat storage hormone) and GH levels will be very high. Another thing to consider is that on this diet your body will be receiving adequate levels of good essential fats that it requires on a daily basis. Fats help repair damaged muscle tissue and are necessary for the synthesis of key hormones.

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POST WORKOUT:
(1) Pre-contest: No carbs, No vitargo, No sugar period! Stick with your whey and all natural peanutbutter shake

(2) Offseason: Whey and Vitargo pre-workout. Whey, Vitargo, tablespoon of Macadamia Nut Oil (I love this combo) post-workout.

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PALUMBO DIET:
Watch the FAT FREE cheeses since they all have CARBS..........Remember, carbs, not fat, are the enemy while dieting.

CHEAT MEAL: You should have ONE MEAL per week where you eat what you want. If you have a psychotic appetite, try to limit you cheat meal to about 500g carbs the most (remember, that's the MOST)..........As it gets closer to a show, many times I have to cut out the cheat meal to help the bodybuilder suck out that last bit of stubborn fat.

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MY CHEAT MEAL:
For years, I always went to the all you can eat sushi buffet for my cheat meal. Sometimes i finished that off with a non-fat yogurt (ice cream). Nowadays, I'm completely lactose intollerant so no yogurt. I do still go to the sushi buffet. In 2002, I went to the Italian restaurant with my friend DAVE WATSON who i helped for the Nationals that year. We ate everything in site (including a canoli). We both placed 2nd that year (DAVE W in the Heavyweight; Me in the Super HW, behind my man TONY FREEMAN).

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As for NATURAL SUPPLEMENTS for NATURAL BODYBUILDERS, I suggest the JUICE PLUS, EVENING PRIMROSE OIL (1300mg 2x per day), OMEGA-3 FISH OIL (2000-3000mg per day), 1500mg Coral Calcium per day, and 2000mg MSM 2x per day. Also, make sure to take a fiber supplement (Sugar-free metamucil is good) 2x per day and my non-stimulant based fat burners are excellent: Lipolyze (1 pill 3-5x per day with meals) AND Somalyze (3 pills with your last meal before bed).

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meal 1 6 whole omega-3 eggs
meal 2 8oz of chicken with half cup raw almonds
meal 3 50g whey with 2 tblsp all natural peanut butter
meal 4 8oz of salmon with 1 cup asparagus with 1 tblsp macadamia nut oil.
meal 5 50g whey with 2 tblsp of peanut butter
meal 6 6 whole omega-3 eggs.