Competition wizard magazine pdf how to#
Competition wizard magazine pdf pro#

P | Casein protein powder (approximately 2 scoops).

P | Whey protein powder (approximately 2 scoops).

P | Whey/casein protein powder mix (approximately 2 scoops).

Now that we have a solid list of foods in place, let me give you an example of what a typical day of dieting might look like at this point for someone weighing about 200 pounds and carrying between 10% and 12% body fat.

Fats:В Walnuts, peanuts, almonds, avocado, cheddar cheese, olive oil, fish oil, flax oil, coconut oil, nut butters.

Vegetables:В All green and colored types.

Carbohydrates:В Brown rice, white rice, sweet potato, white potato, whole-grain bread, oatmeal, cream of wheat, quinoa, rice cakes, pasta, carb powder, all fruits.

Proteins:В 93% lean beef, 93% lean turkey, turkey breast, chicken breast, steak, egg whites, game meats, white fish, salmon, nonfat cottage cheese, protein powders (can be used for up to three meals per day).

This is to allow for continuous progress to take place every week right up till the show: As we move along, more and more foods will be removed, and the macronutrient profile will be adjusted.

Competition wizard magazine pdf how to#

By keeping body fat at a respectable level year- round you will not only make contest prep easier and less mentally/physically exhausting but also allow for maximum retention of muscle mass.Д«elow you will find a list of high-quality foods that can be included in your diet for the first four weeks of prep, as well as a sample meal plan so you can see how to put things together. I actually prefer the first four weeks (16 down to 12) to be a вЂњbreak inвЂќ phase, starting by simply eliminating all junk foods (alcohol, too, if needed) from the diet while also getting used to consuming six meals per day on a regimented schedule. It is my firm belief that those who are serious about competing andВ moving to the highest levels of the sport should keep their body fat in a range that will allow for a prep period of no longer than 12 to 16 weeks. And while each of us is unique in the way we respond to specific diets, training programs, and supplement regimens, I have been able to create a sensible, efficient, and healthy foundation protocol that will help just about anyone hit the stage with the kind of physique that will definitely grab the judgesвЂ™ attention!Д«efore I get into the nuts and bolts, I want to mention something regarding the off-season.

Competition wizard magazine pdf pro#

I myself have competed in more than 20 bodybuilding competitions and have worked with clients all over the globe (novice to pro level), assisting in their contest prep for 25-plus years. There are so many vital components necessary for bringing to the stage a ripped, dense, full, and muscular body that itвЂ™s very easy to become both confused and overwhelmed.

There is no doubt that preparing for a bodybuilding/physique contest can be quite intimidating, especially if itвЂ™s your first time.