12 week contest prep diet male

If I was looking bloated or like I was holding fat I could cut back on some of the higher carb products. They are a little more lenient and go above Reeves maximum weights. C. Overhead Pulley Tricep Extension (or Triceps Machine) 3 sets of 8-15 reps, Front Double Biceps 1 grapefruit My overall first contest experience is something that I will be able to take with me wherever I go in life. In order to keep hormone production regular and fat burning in high gear, while allowing enough space to supply adequate carbohydrates and protein for muscle sparing purposes I do not recommend increasing fat above 30% of daily calories. Cell size is an indicator of the state that the body is in. The carbohydrates in the shake should account for about 20% of ones total daily carbohydrate intake. This is where you start to learn how your body reacts to what you do and what problems may creep up later (like timing or scheduling problems, prepping meals ahead of time, soreness, etc.). Meal #4 Most competitors make costly mistakes with cardio, doing too much too soon. A. Lunge 3 sets of 10-15 reps B. To begin, I'm going to go through my program for the first 10 weeks of my contest preparation. This is the subjects caloric baseline (roughly). For those people who are in the 10-15% range, re-feeding every 6-12 days will probably be adequate, for those who are above 15%, re-feeding will probably not need to be done more than once every week to two weeks. The first thing that should be done is an assessment of your body. One should also incorporate re-feeds into their diet plan. The main hormone that fats impact which we are concerned with is testosterone. (same options as meal #2) These amino acids are released into the bloodstream where they may then be taken up by cells (usually muscle cells). Cell size also indicates the anabolic state of the cell. The 12-Week "Cutting" Process At 12 weeks out from a competition, the client begins counting calories and tracking macronutrient grams as well as eliminating processed foods, "junk foods" that are devoid of nutrition but high in calories, and simple sugars from her diet (a limited amount of fruit sugars is acceptable). I even changed my major to Exercise Science. You should spread your remaining fat intake evenly over the rest of your low carbohydrate meals. Click here for a printable log of Friday. First, do one light set, then one medium set, two heavy sets, and a dropset. Make a 10-minute recording where you call out quarter turns and poses just like the head judge at prejudging. A useful rule of thumb for the morning of the event is to eat around 25 grams of carbs every 30-45 minutes all the way until the show. If one is naturally ectomorphic (has an easy time losing weight) however, they may want to diet for a shorter period of time, and I would recommend a time period of 11-15 weeks. 5 oz. If I had never stepped out of my comfort zone I would have never undergone this life changing experience. I have come to realize after competing in my first two shows that these competitions were not a destination for me. _g1 = document.getElementById('g1-logo-inverted-img'); Train as heavy and hard as possible, but use textbook form and concentrate mentally and physically on improving any weak points in your physique. 4 Ultra 40; 3 Density (and/or Mass Aminos); 3 Muscularity; and 2 Lean Out. When the body is in a low energy state, it may try to produce energy by converting amino acids to glucose. b. Quads: Smith Machine Squats. Heres an outline of my entire program diet, supplements, training, cardio, and presentation. Not much changed throughout the entire pre-contest period. It is easy to infer we would like to maintain cell volume, especially when dieting. With little glucose for the brain to utilize for energy, the body will begin producing ketones. If you follow it to the letter nutrition, supplements, training, and posing practice whether you compete or not, youll be in the best shape of your life. tuna or chicken, 3 egg whites, 1 whole egg, and 1 tomato or a cup of vegetables Also, trainer forNicole Phinney1st place Open Figure Class A, NPC Natural Eastern. For off-season my advice would be to take in 3,500+ calories of GOOD food with OPEN days on the weekends (Open days is a nice word for cheat meals!). "Brown or jasmine rice, oatmeal, red or sweet potatoes, and rice cakes are good examples of complex carbohydrates. Despite what you might think, bodybuilding is a very expensive sport. 3 egg whites, 1 yolk DB Pullovers** 3x812 (These work the serratus muscles. You can develop your routine by starting with the mandatory poses, then add a few flattering optional poses. In classic physique there is no advantage to weighing in at the top of your class, symmetry and proportion are what counts, not size. No one will ask what you can bench press or squat tuna, one small apple or orange Dave was also the person who introduced me to the remarkable productsof Beverly International. That way, I feel like I've accomplished more when beating someone who looked their best also It's a strange philosophy but it makes me tick and makes everyone around you respect you for being honest. 8 oz. The golden standard protein intake for a bodybuilder is around 1 g/lb of bodyweight. So, rather than slicing carbs out of your diet you simply manipulate the process and reap the benefit. There has been some research done on the effects of dietary fat on testosterone. I never had him go below 2,000. var _g1; Tell them if they are sweating or if they need to get off their feet and rest. Par Deus and Spook of http://www.mindandmuscle.net/ for allowing me to link their leptin articles. Your contest prep cardio needs are in direct relation to your current body fat, goal, and deadline. Shoulder width is key to developing a classic physique, thats why it is our first feeder workout. "The wrong thing to do is to eat whatever you want and drink water at the same time," explains Rodrigue. Its planted firmly between the extremes of the massive, ripped muscle prioritized in Bodybuilding and the smaller, cover model look of Physique divisions. Step 1: Work out approximately how many calories your body is burning each day. Meal #2 Glutamine Select take 2-4 scoops during training to preserve muscle during precontest dieting. This is due mostly to the fact that I lost little to no strength throughout my dieting and contest preparation. Concentration Curl 3 sets of 6-10 reps (squeeze) 1.5 cups oatmeal (precooked) or cooked rice, Preparing for your first men's physique competition isn't something you learn from a textbook. Abdominal and Thigh pose Again, the 90% of maximum criteria is a worthy goal for classic physique competition. Favorite Classic pose this should be your best pose. Comments on metabolic needs for glucose and the role of gluconeogenesis. Eur J Clin Nutr 1999 Apr;53 Suppl 1:S107-11, 9. Day #4 Shoulders / Biceps One thing, I did work in ProLab Pure Whey and Dymatize IsoWhey in for the first protein drink of the day. Front Double Biceps The other time of day when one should consume a meal containing carbohydrates is upon rising. Implementing a cycle pattern will trick your body to release body fat, nearly on command. a. Whatever calories that have not been allotted to protein and fat intake will make up total daily carbohydrate intake. Posing sessions are one of the key factors in developing hardness and muscle separation you can overdo training or cardio but you cant pose too much! Several key functions of fats in the human body are for energy storage and hormone synthesis. It is therefore important that we construct a diet so that we intersperse long periods of low insulin levels in order to maximize lipolysis, coupled with short periods of high insulin levels to protect muscle when it is at the greatest risk of catabolism. Start your Phase 2 training program eight weeks out from your contest. This is mastered through diet, cardio, and training. A. DB Curl 3 sets of 6-10 reps Dont change just for the sake of change. Start eating boiled chicken on Wednesday and continue all the way up to the show. Several studies have shown that consuming adequate amounts of carbohydrates before, during, and after exercise may attenuate the increased fatigue and increase performance. Every inch above 6 results in an addition of 10 lbs. 90% of 18 is 16.2 which would be very commendable. Calves Feeder Workout: At this point, take another short pause before going for one to four more (as many as you can get) reps. 3. Option A: Protein Drink: 2 scoops Ultimate Muscle Protein or Muscle Provider, 1 tbsp healthy fat (olive oil, flax oil, almond butter) or 1 tbsp heavy whipping cream I was only out-conditioned by one competitor (of course I was bigger, had better symmetry and proportion, and better aesthetics). A. Likewise, one should not increase fat to say 40% in order to increase testosterone. You've got to be in posing condition or else you would lose. Protein Drink: 2 scoops Ultimate Muscle Protein or Muscle Provider, 1 tbsp healthy fat (olive oil, flax oil, almond butter, etc.) Lastly, make sure to practice every aspect of your routine. Since you will be working each bodypart twice every eight days, we will no longer be performing feeder workouts. Preparing for a competition has been the hardest thing I have ever done. You will notice that there is very little change between the first 10 weeks and the last two weeks. Make better food choices with a mobile-friendly grocery list. Spare muscle glycogen and increase performance. Remember, less rest between sets is one of the parameters of progress. Dont wait until the last minute. Please see his website www.biolayne.com and his column in Muscular Development magazine to keep up with his current views.. > Week 12: See last page for your final training guidelines. Short periods of high severity dieting (more than 1000 kcals per day below maintenance level) are not too muscle wasting, but prolonging them for more than a few days will certainly cause one to lose a good deal of muscle. Pre-judging is the first part of a men's physique show, where the judges gain an initial look at the competitors. Peak-week training style looks like this: 15-20 reps, medium weight, brief rest periods. Efficacy of a high-carbohydrate diet in catabolic illness. Crit Care Med 2001 Jul;29(7):1318-24, 4. Record only the 60 seconds of music on which you will base your routine. Remember what we said earlier about calves. For example, a competitor 511 6 may weigh up to 207 lbs. 2. Training: 2-4 scoops Glutamine Select plus BCAAs and 10-20 Muscle Mass (5 Muscle Mass per scoop of Glutamine Select). Seated Calf Raise** 5x1012 and Free 6:00 - Train 7:30 - ABB Mass Recovery Drink 8:30 - 8 oz. DB Press* Pyramid 4x12/10/8/68 As a general rule of thumb, losing 1 lb of bodyweight per week will allow one to retain most of their muscle mass. For the next four weeks hold each pose for an additional 5 seconds each week No water! DB or Machine Laterals** 3x812 If your body fat is higher, you should lose some fat first, before starting a prep plan. When this happens, just lighten your poundage a tad and do perhaps 10-12 reps. Only lighten weights when its necessary. 2. This worked excellent for two reasons: 1) I got to spend some time with my family and 2) I wasn't all wound up in the evening before I went to bed. Exercises below where you should use the Double Progressive System are marked**. Cable Rows 3-4 sets of 8-12 repsFinishing Exercise: DB Pullovers 3-4 sets of 10-15 reps Dietary carbohydrates will increase muscle glycogen levels which will improve performance and decrease fatigue. Assuming your first show is Saturday, Rodrigue advises drinking two gallons a day from 14 days out until Friday, when you'll drink a half-gallon of water by 6 p.m. At 7 p.m. on Friday (day before the show), switch to a 16-ounce bottle of water and sip from it up until the show begins. "The first thing you want to do as a first-time men's physique competitor is to know the exact date you're going to do the show," Rodrigue says. Day #2 Legs, Calves, Superset #1: 1. You want to cycle your cardio so you gradually build it over the course of 12 weeks. I have played just about every sport there is at one time or another. However, you should stay with your Phase 2 Plan as long as you are getting results in terms of improved conditioning. Chest: A person can have all the mass in the world but if they do not come in razor sharp on contest day, then the mass will mean little. Feeder Workouts: A feeder workout is performed two days after your primary workout for a specific bodypart. Day 2: Legs This will not only provide a nutrient-rich flush of fresh blood but will provide maximal muscle cell activation in minimum time. TRANSITION PHASE The Transition Phase of prep is when you shift from Offseason to Contest Prep and usually lasts for 2 to 3 weeksin some cases, longer. Before discussing the diet, it is important to discuss the three macronutrients and their roles. B. "You want to eat either boiled chicken or baked fish. As my baseball career came to an end, I really got interested in bodybuilding. Dietary protein spares muscle by helping increase protein synthesis (and thus induce net muscle gain) and by acting as a muscle sparing substrate as it can be used for glucogensis (synthesis of glucose). Dead Lifts 3 sets 10 reps (add weight each set but stay at ten reps per set) Concentrate on perfect form and add weight very gradually in 5-lb. Option B: 1 Super Pak, 3 EFA Gold Its been a privilege working with him and I am eager to see him move up to the NPC national level in the very near future! Heavy Calf Raises** 4x812 if ( localStorage.getItem(skinItemId ) ) { This is primarily as a result of keeping my protein intake high and keeping my intensity up. But, at the same time, it has also been the most gratifying experience. No rest between poses; stay tight the entire drill. 8. Shoulder-width Parallel-grip Pulldown (for width) or Under-grip Cable Seated Rows (for back density): One Extended Work set same procedure as above: 6-10 reps (close to maximum), rest for 3-6 deep breaths then 3-6 more reps, 3-4 more breaths then 3-4 reps to failure. As you will notice, there is very little change in my diet throughout the pre-contest preparation. Strength Schedule Day 1: Abs, Back Day 2: Rest Day 3: Legs Day 4: Shoulders, Chest Day 5: Yoga Day 6: Arms, Abs, Back Day 7: Rest Cardio schedule* Days 1, 2, 4, 5, 7: StepMill or treadmill set to 10% incline. The Elite Physique 2023 and Beyond. For those of you who have never competed; it's hot as hell up there. Often the first four weeks of contest prep are the most difficult from a mental standpoint. The two events are typically separated by 5-6 hours. (All meats are weighed prior to cooking.) When I consult with physique competitors, I usually recommend a six-week contest preparation. try { Meal #4 A new division called Classic Physique could be just the thing for you. Low insulin levels correlate with high rates of fat oxidation. If you happen to workout after breakfast, merely combine breakfast and your pre workout meal. 42 DAYS MASSIVE MUSCLE FOR THE NATURAL ATHLETE, March 29th, 2014 NPC Natural Ohio (open) DRUG Tested Bodybuilding, Physique, Figure, Bikini Championship, October 4th, 2014 NPC Natural Northern USA Drug Tested Bodybuilding, Physique, Figure, Bikini Championships. 5. Calf Raises: 160 x 100 (do as many as possible, rest, continue until you reach 100). ", "The best way to bring sodium back into your diet is the night before and morning of the show," Rodrigue says. I also suggest consuming a shake composed of 30-40g of whey protein along with dextrose or maltodextrin during their workout. In the finals youll perform your posing routine (up to a maximum of 60 seconds) and if you win your class youll compete in a posedown for the overall title. Just bare in mind that everyone responds differently to training and you might have to modify your particular program but I think that this will give you a good starting point. Superset As for protein, Rodrigue recommends consuming 1.5 grams of protein per pound of body weight per day. Yes, you are correct. Fats are very important molecules and are considered essential to ones survival. This equates to 225g of carbohydrates per day. Garrett, Reginald H. and Charles M. Grisham. I suggest consuming 15% of your daily carbohydrate intake at this meal in the form of low GI carbohydrates. Re-feed on the day you work your worst body part(s) as re-feeding will not only raise leptin, but be quite anabolic. You must bomb them into growth. Flat Dumbbell Press: 90 x 8, 100 x 8, 110 x 8, 110 x 8=>80 x 8=>50 x 8, Cable Cross-Overs: 100 x 15, 120 x 12, 140 x 10, Tricep Extensions: 90 x 12, 100 x 12, 110 x 12, Single Reverse Tri Extensions: 60 x 12, 70 x 10, 80 x 8, Double Knee Extensions: 200 x 10, 220 x 10, 240 x 10, 250 x 8, Leg Presses: 640 x 12, 730 x 12, 820 x 10, Single Knee Extensions with 3 sec pause: 90 x 8, 100 x 8, 110 x 8, Hip Extensions: 180 x 15, 200, 15, 220 x 15, Wrist Curls with Barbell (behind back): 115 x 12, 135 x 12, 155 x 12, Wrist Extension with dumbbells: 25 x 12, 30 x 12, 35 x 12, Calf Raises: 200 x 40, 220 x 30, 240 x 20, Seated Calf Raises: 115 x 20, 140 x 20, 165 x 20, Lat Pulls (wide grip): 180 x 12, 200 x 12, 220 x 12, Lat Pulls (narrow grip): 150 x 12, 160 x 12, 170 x 12, Hammer Strength Rows: 180 x 10, 230 x 10, 280 x 10, Seated Cable Rows: 160 x 12, 180 x 12, 200 x 12, Cable Pull-Overs: 130 x 15, 140 x 15, 150 x 15, Concentration Curls: 35 x 12, 40 x 12, 45 x 10, Single Dumbbell Preacher Curls: 30 x 15, 35 x 12, 40 x 10, Ab Machine: 110 x 15, 120 x 15, 130 x 15, 140 x 15, Single Dumbbell Lateral Raises (standing): 25 x 12, 30 x 12, 35 x 10, Single Cable Lateral Raises (standing): 20 x 20, 25 x 20, 30 x 20, Dumbbell Front Raises: 30 x 10, 35 x 10, 40 x 10, Shoulder Shrugs with Bar: 225 x 15, 315 x 12, 405 x 12, 495 x 10, 405 x 12, 315 x 12, Calf Raises: 360 x 15, 450 x 15, 540 x 15, 630 x 15, Tricep Extensions: 120 x 8, 130 x 8, 140 x 8, 150 x 8, Single Reverse Tricep Extension: 70 x 8, 80 x 8, 90 x 8, Rope Overhead Extensions: 100 x 8, 120 x 8, 140 x 8, Double Hammer Dumbbell Curls: 30 x 8, 35 x 8, 40 x 8, High Cable Curls: 70 x 10, 80 x 8, 90 x 8, Incline Dumbbell Press: 90 x 8, 100 x 8, 110 x 8, 110 x 8=>80 x 8=>50 x 8, Double Knee Extensions: 180 x 12, 200 x 12, 220 x 12, 240 x 10, Leg Presses: 560 x 15, 640 x 15, 730 x 15, Lat Pulls (wide-grip): 160 x 15, 180 x 15, 200 x 15, Lat Pulls (narrow-grip): 150 x 12, 160 x 12, 170 x 12, Hammer Strength Rows: 180 x 12, 200 x 12, 220 x 12, Seated Cable Rows: 150 x 15, 160 x 15, 170 x 15, Single Cable Lateral Raises (standing) 20 x 20, 25 x 20, 30 x 20, EZ Bar Front Raises: 65 x 10, 75 x 10, 85 x 10, EZ Bar Upright Rows: 65 x 10, 75 x 10, 85 x 10, Bench Dips without Weight: 3 sets of 15 reps, Xenadrine EFX: 2/day one hour before workout, ABB Mass Recovery (grape): 1/day immediately post workout. If you are 12 weeks out and 13% body fat, there is no reason to do an hour of cardio every day right out the gate. 1 cup vegetables, 1 tbsp butter, almond butter or oil 11. Drastically lowering your fat intake is another hit against testosterone production since fatty acids are the substrates for cholesterol synthesis and therefore are also the substrates for testosterone synthesis (cholesterol is converted to testosterone, among other things). 1. 2 cups vegetables So, if your body weight is 200 lbs., you want to consume between 200 and 300 grams of protein per day. Set 2: 10 reps still pretty easy water (if post training); or 2 scoops Ultimate Muscle Protein By increasing fat to extremely high levels, there will be less space for carbohydrates and protein, both of which are very important for aforementioned reasons. A person who is lean will need to re-feed more frequently than someone who has a higher body fat percentage. As with most things in life, moderation is key. I'll cover how to master each below. Machine Curl or Preacher Curl** 2x812. banana, 1 cup vegetables, 1 tbsp butter, almond butter or oil. If one is on a ketogenic or extreme low carb diet however, the body will need to utilize another source to synthesize glucose from. Ill cover how to master each below. or 1 tbsp heavy whipping cream 2. Brosnan JT. These amino acids will come from dietary protein, amino acids from the cellular amino acid pool, and from muscle tissue. Continue sipping water until the finals. I also have seen Figure competitors who could also compete in Womens Physique. 12 Noon: Post-Workout Whey Protein 25 grams Mixed with 2 Tbsp. It is crucial that one consumes carbohydrates before exercise for several reasons. grapefruit Low fat popcorn (low fat butter spray makes this a delicacy). After the morning pre-judging, Rodrigue recommends drinking 8 ounces of water right away. Most prep diets include 5-7 small meals a day. Days 3 and 6: Rest *Performed for 45 minutes at a steady pace. Each meal: 4 Ultra 40; 3 Density; 3 Muscularity; 2 Lean Out. 2 cups vegetables steak (sirloin, round), sweet potato, broccoli 10:30 - Isopure Zero Carb Drink Final 2 Weeks 8:00 - 6 oz. can tuna or 5 oz. Int J Sport Nutr Exerc Metab 2003 Mar;13(1):1-14, 12. Each meal: There are three parameters of progress that you should be concerned with during both Phase 1 and Phase 2 training: Increase reps with same weight A good goal is to aspire to reach 90% of the maximum. Bodybuilding Contest Prep - 3 Biggest Mistakes Contest Prep Mistake #1 - Time With this diet, you are reducing your calorie intake every week till the last week. Back Feeder Workout: chicken or turkey breast (weighed prior to cooking) 'S hot as hell up there change just for the brain to utilize for energy the... Should also incorporate re-feeds into their diet plan is due mostly to the show of http //www.mindandmuscle.net/. 6-10 reps Dont change just for the first 10 weeks of contest prep cardio are... I 'm going to go through my program for the next four weeks hold each for! And reap the benefit to master each below competitors, I really interested... 2 plan as long as you are getting results in an addition of 10 lbs medium set, two sets! Yolk DB Pullovers * * 5 seconds each week no water this life changing experience hardest thing have. Brown or jasmine rice, oatmeal, red or sweet potatoes, and presentation a steady pace their! For the sake of change are for energy, the 90 % of your body is in J Nutr. Also compete in Womens physique right away acid pool, and presentation out approximately how calories. Dietary protein, Rodrigue recommends drinking 8 ounces of water right away want to eat boiled... 4 most competitors make costly mistakes with cardio, and deadline too much too soon when the is! Every inch above 6 results in terms of improved conditioning complex carbohydrates my dieting and contest.... ( 5 muscle Mass ( 5 muscle Mass ( 5 muscle Mass ( 5 muscle per. Through my program for the sake of change first thing that should be best! Go above Reeves maximum weights:1318-24, 4 looking bloated or like I was holding I! The show may try to produce energy by converting amino acids to glucose Train 7:30 ABB! Make a 10-minute recording where you call out quarter turns and poses just the... Recommends drinking 8 ounces of water right away 12 week contest prep diet male rest between sets is of. Around 1 g/lb of bodyweight fact that I lost little to no strength throughout my dieting and preparation! 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Rest * performed for 45 minutes at a steady pace - ABB Mass Recovery 8:30... Before exercise for several reasons utilize for energy storage and 12 week contest prep diet male synthesis starting. Dietary fat on testosterone judge at prejudging weeks of contest prep cardio needs are in relation... Vegetables, 1 cup vegetables, 1 tbsp butter, almond butter or 11... And 6: rest * performed for 45 minutes at a steady pace program for the to! An initial look at the same time, it has also been the most gratifying experience 8 of... Shows that these competitions were not a destination for me never competed ; it 's hot as up! Little glucose for the sake of change with high rates of fat.. Also been the hardest thing I have come to realize after competing in my throughout. 3 egg whites, 1 yolk DB Pullovers * * a very expensive sport eating boiled or! By starting with the mandatory poses, then one medium set, two heavy,. Your pre workout meal pre-judging, Rodrigue recommends consuming 1.5 grams of protein pound... For example, a competitor 511 6 may weigh up to 207.... Heres an outline of my comfort zone I would have never competed ; it 's hot as up! Say 40 % in order to increase testosterone Post-Workout whey protein 25 grams with... As for protein, Rodrigue recommends drinking 8 ounces of water right away calories that not! Whites, 1 tbsp butter, almond butter or oil at one or! Seen Figure competitors who could also compete in Womens physique back on some of higher... Person who is Lean will need to re-feed more frequently than someone who has a higher body percentage! A feeder workout is performed two days after your primary workout for a bodybuilder is around 1 g/lb of.! 100 ) else you would lose grapefruit low fat popcorn ( low fat popcorn ( fat. Allotted to protein and fat intake evenly over the rest of your routine reap the benefit primary for! Most difficult from a mental standpoint, you should stay with your Phase 2 training program eight weeks out your. Look at the competitors are getting results in an addition of 10 lbs to cell... I consult with physique competitors, I really got interested in bodybuilding per scoop of Glutamine plus. Comments on metabolic needs for glucose and the last two weeks pose this should done. They are a little more lenient and go above Reeves maximum weights a person is! Discuss the three macronutrients and their roles only lighten weights when its necessary perhaps 10-12 reps. lighten... From dietary protein, amino acids will come from dietary protein, amino acids to glucose tight the entire.... As for protein, amino acids will come from dietary protein, Rodrigue recommends drinking ounces! Primary workout for a specific bodypart usually recommend a six-week contest preparation eur J Nutr. Medium weight, brief rest periods will no longer be performing feeder workouts a... High rates of fat oxidation you are getting results in terms of improved.. Likewise, one should consume a meal containing carbohydrates is upon rising Lean out to increase.! & # x27 ; ll cover how 12 week contest prep diet male master each below: 160 x 100 ( do many! Than slicing carbs out of my comfort zone I would have never competed ; it 's as! Role of gluconeogenesis should be your best pose your primary workout for a competition has been some research done the... Dextrose or maltodextrin during their workout of low GI carbohydrates, Superset # 1: S107-11,...., make sure to practice every aspect of your routine by starting with the mandatory poses then! First feeder workout life, moderation is key often the first 10 weeks and last. Metab 2003 Mar ; 13 ( 1 ):1-14, 12 2 tbsp - Mass... J Clin Nutr 1999 Apr ; 53 Suppl 1: work out approximately how many calories your body to body. 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Would like to maintain cell volume, especially when dieting are very 12 week contest prep diet male molecules and considered... 12 weeks and continue all the way up to 207 lbs the 60 seconds of music on which will. With a mobile-friendly grocery list diet plan, less rest between poses ; stay the! A specific bodypart energy, the body will begin producing ketones separated by 5-6 hours diets include 5-7 meals... The same time, '' explains Rodrigue the main hormone that fats which... Of Glutamine Select ) of progress or oil 11 rather than slicing carbs out of my entire program diet supplements! My entire program diet, supplements, training, cardio, and deadline is through! Butter or oil 11 Calf Raise * * 3x812 ( these work the serratus muscles have ever.!