No doubt, the months before a men’s physique competition are extremely difficult and require plenty of patience, perseverance and discipline.
However, eating the right foods in the right proportion can help you look your absolute best on stage. The total amount of calories you eat from protein, carbs and fat can make a substantial difference and help you get into contest shape fairly quickly.
The Tried And True Facts Of Getting Ready For The Men’s Physique Competition
To help you on your journey we have a few quick and handy tips to help you prepare for your big day. Keep in mind that you can attain your new physique fairly quickly, but there is a process you must go though.
What You Need To Know About Calories
Generally, about three months prior to your physique competition, you should begin keeping track of calories and other macro-nutrients (fat, protein, carbohydrates) that you consume each day.
All junk foods should be eliminated at this point. Basically, you should eat about 14 -16 times your body weight in total calories. For instance, if your objective is to weigh 140 pounds, you would aim to consume 1960 – 2240 calories on a daily basis. Please keep in mind that, as you lose body fat and your weight drops, you need to reassess your caloric intake.
Meat Builds Meat
Eating the right amount of protein is very important to helping a man build and maintain his muscular physique, since proteins are the building blocks of muscles in human body.
You should aim to take in around one gram of protein for each pound of body weight every day.
So, if your goal is to weigh 140 pounds at the time of your physique competition, you should consume about 140 grams of proteins daily.
Now, the quality of your protein source is extremely important. I suggest that you stick to mostly low fat and whole food protein sources such as turkey, lean beef, egg whites, fish, milk and chicken. These should be the staple of your protein intake.
Let’s not forget the all mighty protein drink. One to two protein shakes a day will help you receive enough protein if you are having a hard time shoveling that meat down.
In all, eating the right protein choices in the right amount will help to build muscle mass and crank up the fat burning process in your body. As you may know, the more muscle mass you acquire, the more body fat you can burn.
The Muscles Fuel For Training
While protein is the first macro-nutrient hard-training men focus on, let’s not underestimate the power of carbs.
Roughly, 40-50% of your daily calorie intake should come from carbohydrates so you have the stamina to train hard.
When you are about 3 months from your physique contest you should reduce your carbohydrate consumption to about twenty to thirty percent.
It’s also important to eat the right types of carbohydrates. In doing so, you will notice a difference in your body shape very quickly.
Whole grain carbs such as whole wheat bread, brown rice, quinoa and whole grain pasta digest slowly in body. They also contain more nutrients like fiber than refined grains do.
The number one rule in prepping for physique is to stay away, and I mean far away from processed carbs, anything boxed or canned. These are damaging to the physique.
Fat Is Good?
Did you know that eating fat, essential fat that is, is actually good for your body and can help you burn more body fat?
Low-fat diets are really a thing-of-the-past, but it is still important to cut-down your fat intake when preparing for a physique competition since fat does contain 9 calories per gram!
It’s typical for most men to eat about thirty percent their calories from fat till the 3 month mark. When you are about 12 weeks out you might examine your macro-nutrient breakdown and if necessary, lower your fat intake to about 20-25%.
Be sure to choose good quality fats that your body can use (polyunsaturated and monounsaturated) since they help with the production and development of hormones in your body. Yes, great for building muscle and lose fat!
Examples of high-quality fats include canola oils, mineral oils, olive oils, nuts and fish such as salmon. Natural peanut butter and almond butter is a favorite among competitors.
For your physique as well as your overall health, avoid trans fats such desserts, processed and pre-packaged foods, fast foods etc. These types of food kill your health and simply make you FAT!
The good news about essential fats is that you can eat them any time of the day, provided you don’t go over on your calories, since it doesn’t affect the blood sugar levels as carbs do.
Secret Fat Loss Booster
All too often, lifters don’t pay attention to the amount of water they are drinking daily. But, water is one of the most important parts of overall health, strength while training, and the removal of body fat.
Drinking water is a critically important factor all the time, but you really need to get your water intake in during your final 12 weeks of prep.
Ideally, you should drink at least a gallon of water each day; off-season and during your physique contest prep.
Supplemental Factors To Consider
I know this isn’t a news flash, but I want to make it clear that there are certain supplements that can help you look your best for your competition. I mean, you do want to stand out, look great, and win, right? So let’s look at some supplements that can help give your body a boost.
You should consider taking supplements such as calcium, multivitamin, glucosamine and glutamine. These help all the various chemicals processes your body goes through on a daily basis in rebuilding and growth and development.
Another very popular supplement is the famous creatine monohydrate. Yes, this is the best of the best if you ask me.
It is also important to maintain your amino acid levels pre- and post-training. You should take micronized BCAAs (branched-chain amino acids) so everything reaches your system rapidly.
Now, How To Prep The Right Way
Sure, this information is the lead-in to getting the men’s physique body that will take you places. However, if you want the system the top guys and even IFBB Pros are using, you might check out Brian Cannone’s Stage Ready guide. This guy is the best-of-the-best when it comes to mens’s physique and overall body transformations.
Brock the Rock
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