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Nutrition For Bodybuilders
Pre Contest Nutrition
Meal 1
10 eggwhites
1 bag of success rice
1 piece of fruit, usually a banana or grapefruit if they are in season
Meal 2
99% fat free lean ground turkey, about 8 ounces
1 cup of diced tomatoes
1/2 of a yam [not sweet potato!]
Meal 3
99% fat free lean ground turkey, about 8 ounces
1 cup of diced tomatoes
1/2 of a yam [not sweet potato!]
Meal 4
Either a can or two [9oz] of tuna OR a pound of orange roughy
1 bag of success rice
1 can [or 1 cup fresh] of vegetables [low sodium]
Meal 5
Either a can or two [9oz] of tuna OR a pound of orange roughy
1 can [or 1 cup fresh] of vegetables [low sodium]
no carbohydrates! *
Meal 6
10 - 20 Eggwhites
1 Can of mixed vegetables
no carbohydrates! *
* When I say no carbs, I don't include vegetables. Only potatoes and rice etc. Don't consume ANY carbohydrates or fats before bed [actually within 4 hours of bed].
Fluids
Be sure that you are drinking AT LEAST 1 gallon [8 glasses] of water each day.
Important Notes
Cut out anything that contains sat-fats or is a milk product of any kind. Fat free or not, doesn't matter!
This means:
No cheese!
No Mayonaise!
No Coffee Creamer!
No Candies! Not even sugar free!
Fat free doesn't matter. That creamy texture has to go somewhere. The first place it's going to go at this point is just under your skin producing a thin layer of fat over the muscle preventing any striations from coming out.