Contest Prep Meal Plan
If you are looking for a contest prep meal plan, you need to check this out. You’ll notice competitors on stage are lean, tight, muscular, and hard. They are the idol in the fitness industry. But what does it take to look like one of those competitors? You would be surprised to learn that these extreme athletes follow a precise contest prep meal plan and rigid training to attain those physiques.
Building a competition-ready takes work and patience, but it can be done with dedication. The key is to diet smart and be committed and consistent on your diet. If you follow your prep diet 6 days a week consistently, then you can take a free day, commonly known as a cheat day, once a week to re-feed you body and give yourself a little treat to reward your hard work and dedication.
What’s a Prep Diet Consist of?
Most prep diets are comprised of 5-7 small balanced meals a day. The basic structure of your meal plan should include a complete lean protein, a complex carb, a non-starchy veggie, and an essential fat. All nutrients are required to nourish your body, build muscle, and burn excess body fat. In addition to this, supplementing with a high-quality multi-vitamin can be of great benefit for added nutrients.
These contest prep meal plans can contain a variety of healthy food options such as grilled chicken breast, roasted turkey breast, veggie omelets, chicken-stuffed potatoes, roasted garlic asparagus, etc. Your diet doesn’t have to be boring and bland.
Below is a sample diet to give you an idea of how to create meals to build muscle and burn off stubborn body fat.
Breakfast: Veggie omelet with a side of oatmeal and fruitMid-morning meal: Protein shake made with fresh strawberriesLunch: Roasted chicken breast with a side of potatoes and veggiesMid-afternoon meal: Protein drink made with natural peanut butterDinner: Grilled steak with a side of roasted veggiesSnack: Protein drink
Have a Drink?
Drink your water. Drinking adequate water makes your diet work better by flushing fat and toxins right out your body! Your kidneys are filters that purge impurities from your blood and they need a lot of water to work right. If you don’t drink enough water it’s hard on your kidneys and you will retain water and feel bloated all the time.
If you fail to drink enough water each day, then your kidneys will need help, and they will get that help from your liver. One of the liver’s jobs is to break fat down so it can be burned for energy. But, when get dehydrated, your liver has to do its job PLUS your kidney’s job. Doing two jobs over taxes your liver and then your liver can’t burn body fat very well.
Water retention is a typical side-effect of dehydration. If you deprive your body of water it will regain its balance by holding on to MORE water, causing the scale to creep up. More water in equals more water out.
But What You Really Need to Know…
Prep diets aren’t impossible, you just have to be committed to your menu plan. Consistency is the key.
Now, be sure you grab my FREE Contest Prep Crash Course so you can get on the right track, start shedding body fat and changing your body.
FREE Contest Prep Crash Course
Karen Sessions NSCA-CPT
Thanks for reading over my article! I hope you found the information helpful. If you have any questions you can contact me directly using the “Contact Link” at the top of the page. I answer all emails.
If you did like this article then you should sign-up for my FREE Contest Prep Crash Course. These lessons provide science-based information on fat loss, muscle gain, and contest prep. Get the facts and you get the results.
