We hear this all the time “I want to look like a competitor but don’t actually want to compete!” Um….ok, well, that’s not as easy as you think it is. When one makes the choice to compete there is an end goal in site and they can make the necessary sacrifices – missing social engagements, training several times per day, carrying a cooler and gallon of water everywhere they go. They get up an extra hour early, add several countless hours of cardio, additional and more intense weight workouts and inevitably spend less time with their friends and family. This is tolerable for 12 – 16 weeks, even an entire season, but making it a lifestyle change and maintaining it year round without a big goal in mind – that takes pure dedication, commitment and most give up. However, there are the few that do it, and do it well. And there are a few out there, that really really want to make it happen. This article is dedicated to those individuals.
However, this is my warning, if you are going to put all the work in to train and eat right, the competition bug just might catch up to you and you will see yourself up on stage next to the competitors you have admired from the sidelines.
The best and most successful competitors truly don’t have an “on” and “off” season – they adhere closely to their training and nutritional regiment throughout the year and when their particular competition is 12 weeks out they work on looking their absolute best for that one particular event. For these individuals, that means choosing different carbohydrates, adding a few more training sessions or eliminating a cheat meal – they are the individuals we all see and want to emulate.
Nutrition
Nutrition really is “key” when it comes to maintaining a lean physique year round. Let’s pick apart two traditional “competitors” diets from well know coaches in the industry.
Figure Plan:
Fasted cardio – 30 minutes
Meal 1:
½ c. oatmeal
4 egg whites
Meal 2:
3-4oz protein (chicken, turkey, fish)
1 cup peppers
Meal 3:
5-6oz protein
2 cups spinach with 1 tbsp Vinegar
Meal 4:
½ grapefruit
Protein shake with water
Meal 5: (post training (weights and an additional 30 minutes of cardio))
5-6oz. fish
3-4oz sweet potato
1 cup of asparagus
Meal 6:
Protein shake with water
Bodybuilder:
Meal 1:
1 scoop protein powder
3 egg whites
1 cup steamed rice
Meal 2:
6 oz chicken breast
6 oz yam
1 cup veggies
Meal 3:
6 oz chicken breast
6 oz yam
Meal 4:
6 oz chicken breast
6 oz yam
Weight Training
Meal 5:
Protein shake with water
1 cup steamed rice
Meal 6:
10 egg whites
1 cup veggies
The above diets are copied directly from clients plans (the first one was mine when I was competing as an IFBB Pro). The proteins are specific, as are the vegetables and carbohydrates. There are no swaps allowed, no cheat meals, no off days. The plan stay pretty similar throughout the entire prep.
So when someone asks “How can I look like them too” I say “It’s simple – you just have to eat and train like them”.
So for the person that wants to look really good but not step on stage, follow these guidelines.
- Eat breakfast – don’t skip it; and make it healthy, good proteins, good fats and depending on when you are working out, a good carbohydrate.
- Prior to working out / weight training – eat a simple and complex carbohydrate with protein
- Post workout same as pre workout with the emphasis on foods that digest quickly
- In the evening, if you aren’t working out you DON’T need starchy carbs or starchy vegetables if you want to stay lean
- Incorporate healthy fats (see our article on the difference between MUFA’s and PUFA’s – do you know if your body tolerates both of them, or gains weight from one? Check your DNA).
- DON’T eat fast food, processed frozen junk or traditional snacks (cookies, chips, etc.) except for the occasional cheat meal. Yes, we said meal, not a cheat day. Having an entire cheat day can un-do all the success you’ve had during the week both physically and mentally.
- Choose high quality supplements.