Bodybuilding Pre-Contest Diet

Introduction
This diet is one that my bodybuilding pre-contest nutritionist Tim Gardner put together for me back in 2001 when I did my first bodybuilding show, the 2001 Drug Free NPC Typhoon Bay. This diet has always seemed to worked well for my individual metabolism so every time I compete we use it with minor changes here and there. Again, keep in mind that because of the individual nature of bodybuilding competition, this diet may need to be adjusted to fit your individual metabolism. People with higher metabolisms that are leaner can get away with more carbohydrates and less cardiovascular exercise while less leaner people with a more normal or even slow metabolism can benefit from the diet as is. I always recommend that if bodybuilding competition is your goal, you hire a bodybuilding coach that can help you with this process of figuring out what works best with your metabolism instead of following someone else’s pre-contest plan.

Having said that, below is how my diet and training schedule looks like:

Hugo Rivera's Bodybuilding Pre-Contest Diet

First thing in the morning (around 5:30am):

Wake up, take my pre-workout supplements: 2 capsules of Biotest Hot Rox which is awesome at burning fat. (Note: Back in 2001 I actually used ephedrine HCL as Hot Rox did not exist back then). I mix it with 3 capsules of Prolab's Metabolic Thyrolean and also 1 tablet of Prolab Caffeine.

6:00 am - Start working out with weights for 1 hour - refer to the pre-contest training routine. Take 12 caps of Prolab's BCAAs immediately after the weights. Follow with Cardio #1: 45 minutes of elliptical rider with my heart rate between 140-150 beats per minute.

8:00 am - Meal 1
1 cup of oatmeal (measured dry)
40 grams of Prolab's Whey Isolate
Supplements: 1 gram of Vitamin C, 200 mcg Chromium Picolinate, 300 mg of Alpha Lipoic Acid, 8 Liver Tablets (Beverly Ultra -40), 3 caps of ErgoPharm's 6-OXO, 2 tabs of Country Life's Calcium, Magnesium and Potassium, 10 grams of Prolab's Glutamine, 5 grams of Prolab's Creatine, Milk Thistle.

10:00 am - Meal 2
6 ounces of chicken breast
1 tablespoon of Carlson Fish Oils

12:00 noon - Meal 3
1 cup of brown rice
10 ounces of green beans
6 ounces of chicken breast
Supplements: 1 gram of Vitamin C, 300 mg of Alpha Lipoic Acid, 8 Liver Tablets (Beverly Ultra -40), Prolab's Training Multivitamin/Mineral-Pak

1:30pm - Take my pre-workout supplements: 2 capsules of Biotest Hot Rox which is awesome at burning fat. I mix it with 3 capsules of Prolab's Metabolic Thyrolean and also 1 tablet of Prolab Caffeine.

2:00 pm - Cardio #2: Speed Walking: 45 minutes

3:00 pm - Meal 4
6 ounces of chicken breast
1 tablespoon of Spectrum Flaxseed Oil
Supplements: 10 grams of glutamine, 5 grams of creatine

5:30 pm - Meal 5
6 ounces of chicken breast
10 ounces of green beans
Supplements: 1 gram of Vitamin C, 300 mg of Alpha Lipoic Acid, 8 Liver Tablets (Beverly Ultra -40), Milk Thistle

7:00 pm - Meal 6
6 ounces of top round steak

8:30 pm - Meal 7
6 ounces of chicken breast

10:00 pm - Meal 8
6 ounces of chicken breast
1 tablespoon of Carlson's Fish Oil
Supplements: 10 grams of Prolab's Glutamine, 2 caps of Prolab's ZMA

About The Author

Hugo Rivera, About.com's Bodybuilding Guide and ISSA Certified Fitness Trainer, is a nationally-known best-selling author of over 8 books on bodybuilding, weight loss and fitness, including "The Body Sculpting Bible for Men", "The Body Sculpting Bible for Women", "The Hardgainer's Bodybuilding Handbook", and his successful, self published e-book, "Body Re-Engineering". Hugo is also a national level NPC natural bodybuilding champion. Learn more about Hugo Rivera.