Diet or eating arrangements ahead of the competition is the hardest part of preparation for bodybuilding competition. The exercise can last for 1 or 2 hours but the diet is 24 hours full of activities. You must have a strong determination to succeed. Food quality, protein powders, and supplements must be prepared correctly. The main purpose of the diet before the competition is to reduce the amount of fat as much as possible and at the same time maintaining optimal muscle mass. Be prepared to lose some muscle mass in this process. Proper supplementation can reduce the amount of muscle lost.
When is the time you start a diet? This depends on your body composition and time of competition you want to participate. Measure your body fat percentage, many bodybuilders will start training 8-12 weeks before the day of competition, but there is also a feeling bodybuilders diets 4-6 weeks is enough. It is important to observe your daily progress. if you do not feel did not develop fast enough in the process of fat loss, then you increase the cardio exercise, if possible, do cardio in the morning on an empty stomach. This will force your body to burn stored calories. This exercise alone will have significant results. However, the diet still has an important role in the process of cutting, do not rely too much on the cutting process cardio exercise alone.
The last week of the diet is part of the diet of the most important, filling carbohydrates, fat filling, filling of sodium and depletion process is an important trick to learn. All this is intended to increase muscle density and maximum vaskularitas, this is called a “peaking” of the conditions in which your muscle size and reached the greatest vaskularitas. Peak condition only occurs in a very short time. It is important to reach peak condition at the time you compete. Miscalculated and missed peak condition at the time of competition or too fast to get peak condition before the match was a fatal mistake.
One example of diet 1 last week before the match is:
Monday
- 6 servings of food, all meals contain protein from various sources, complex carbohydrates until 2 pm, protein foods ranging from 2 hours a day, try to eat every 2-3 hours
- 1 -2 gallons of water without sodium
- Supplementation of protein with 5 grams of glutamine 4 times a day
Tuesday
- Same as Monday
Wednesday
- The same diet as Monday, only a reduced amount of carbohydrates, not allowed to consume the flour, rice, sugar, etc., are good sources of carbohydrates are vegetables
- Consumption of 2-3 gallons of water without sodium
- Supplementation of protein, food / supplements containing potassium yg high (to remove water) and glutamine
Thursday
- Diet as of Wednesday but the amount of sodium should be reduced drastically, read your food labels, nearly all contain sodium. Find low-sodium foods, one example is the chicken breast boiled with distilled water and do not use seasonings that contain salt
- Consumption of 2 gallons of water without sodium
- Supplementation of protein, food / supplements containing potassium yg high (to remove water) and glutamine
Friday
- Eating the same pattern as Thursdays with extra attention to sodium, try your sodium level is very low consumption.
- ½ gallons of water consumption from the morning until 6 tonight, just a bite to drink more water if necessary starting from the hours of 6 pm
- Supplementation of protein, food / supplements containing potassium yg high (to remove water) and glutamine
Saturday
- Eat foods in small portions, without sodium. Many participants who consumed peanut butter, honey and behind the stage for instant energy and a more solid muscle
- Take a bite of water if needed, never drank water. Now your body will lose water in a number of very many, the definition of muscles and your muscles will vaskularitas very high. Do not change this situation by trying something new.
SUPPLEMENT
Supplementation is needed for the preparation of the competition, a couple of supplements to be reckoned with in preparation for the competition are:
Protein
Bodybuilder’s protein needs far exceed the public, you have to practice regularly and adjust your diet so that the balance of nutrients needed for recovery and growth should be maintained. The protein powder helps you to meet the need of protein, the bodybuilder’s protein requirement is 2-4 grams per body weight. A good protein powder is a protein that contains a high purity level, contain carbohydrates and sugar in a very low amount or not pregnant at all, only protein powder.
Among the various kinds of quality protein, best protein is a protein Isolate, Isolate protein has a BV (Biological Value) highest among the various kinds of proteins. Isolate protein from Ultimate is Iso Sensation 93 and IsoCool.
Protein powder is a vital necessity for bodybuilders who want to compete. Cukupi your daily protein needs, this will be the basis of your victory.
Fat burners
Fat-burning is a natural material from the works to increase your metabolism by increasing the body temperature (thermogenesis).
Ultra Ripped New and Improved Formula is the best of thermogenesis supplements Ultimate Nutrition whose function is to burn fat quickly and remove excess fat in the body by speeding your metabolism. Special thermogenic formula of Ultra Ripped improve fat burning process during exercising, increase energy, stamina and appetite suppressants. Ultra Ripped with this new formula is currently the most complete product and can be used before exercise to acquire additional energy and maximize fat burning during exercise.
Contest preparation is difficult enough and eating arrangements you make will require a strong discipline. Effective fat burner recommended to help your struggle to gain muscle mass you want.
L-Glutamine
Glutamine is an essential amino acid which is very important for the bodybuilder. Approximately 60% of the amino acids in muscle is glutamine, after you train hard, the body’s glutamine levels decreased up to 50%, your body mensuplementasi with glutamine can help your body reduce the amount of shrunken muscle (catabolic) which occurs due to other network the need glutamine will not take from your muscle tissue. when preparing for competition, glutamine can prevent your muscles from catabolic processes. Glutapure is 100% pure amino acid glutamine best quality of Ultimate Nutrition.
Posing AND ASSESSMENT IN bodybuilding
Posing is one of the most underrated element by bodybuilders, participants who did Posing perfectly able to win the game although it has the muscle is not the best. When the judges see and evaluate you on stage, they see and evaluate:
1. Muscle mass. Perception of muscle size. Has become the foundation of bodybuilding since the initial assessment. Muscle mass is not the only measurement, the other qualities needed to keep the assessment process. Anyone who is doing the right diet can progress to the stage with the body is very dry (lean) but it does not make them bodybuilders. Definition bodybuilder muscle mass should have a much bigger than a normal person.
2. Muscle definition. Muscle definition to show clearly how your muscles with low levels of fat under the skin. Muscle definition is needed to show how far the development of your physical. definition becomes important to show your muscle mass development clearly. A big can of course have a bicep muscle 50cm, but had no muscle definition. Bodybuilders must show his muscles to clear, this is characterized by low levels of fat under the skin that can cover the muscle definition.
3. Muscle symmetry and proportion. Symmetry is a balanced development between the muscle and the right of the left muscles of the body. The proportion of the body is a balance between the development of muscle mass to body mass of the other body muscles. Basically, the body parts “strong” should be proportionate or balanced with body parts that “weak”. The bodybuilder should strive to obtain a balanced muscle development among different muscle groups. Large chest muscles and muscular can look ugly if you have a small foot muscles, tricep muscles so great to be balanced with a huge bicep muscles that also showed a symmetrical muscle development. It’s hard to hide the parts that do not develop muscle if you do not wear anything but panties match, so train the muscles that you feel less.
4. Presentation Stage. The presentation stage is the performance of the force (poses) and other factors such as tone (color) skin, hair style, charisma and posture. an effective presentation is vital to show the physical development of your potential. The presentation stage is a vital point to show your body to the jury. You can have the best physical on stage, but if you can not show your score will fall in the eyes of the jury.
Tags: diet, DIET TOWARD THE COMPETITION, filling carbohydrates, Food, muscle lost, sodium
