Dieting for a bodybuilding competition is unique among athletic events, in that it is more focused on appearance than athletic performance. According to a study published in the journal "Sports Medicine," bodybuilders usually partake in an off-season diet devoted to building muscle mass and maintaining high energy levels. In the "precontest phase," fat and overall calories are usually reduced to yield fat loss. Nevertheless, the protein levels at this time should be sufficient to maintain muscle mass, according to the "Sports Medicine" study, which was led by C.P. Lambert of the University of Arkansas. Speak to your doctor prior to beginning any diet plan.
Step 1
Eat right during the off-season. According to the study published in "Sports Medicine," the diet you eat in between competitions is just as crucial as your pre-show diet. The study notes that bodybuilders should be in a "positive energy balance," meaning your calorie intake should exceed your calorie expenditure. This is so you can build muscle mass using this additional energy. You should have adequate protein, between 25 to 30 percent of your daily intake, to ensure sufficient amino acids.
Step 2
Begin to cut calories and carbs. As you get closer to a competition -- about four weeks prior -- you will need to begin reducing your caloric, carbohydrate and fat intake, says "Muscle and Fitness" magazine. You also will need to maintain your protein levels to avoid losing muscle mass. During the first week of your "show time diet," "Muscle and Fitness" advises eating 16 calories per pound of body weight. Of this intake, carbohydrates and protein should be 1.5 g per pound, and fat should be 0.5 g per pound of body weight.
Step 3
Reduce overall fat and calories during the weeks leading up to your competition. The study published in "Sports Medicine" reports that during the pre-contest period, your body should be in negative energy balance, which means you should consume fewer calories than you utilize. This is to promote the oxidation of fat. "Muscle and Fitness" advises reducing carbs each week by 0.5 grams per pound of body weight.
Step 4
Dramatically reduce carbs and fat by the final pre-competition week. "Muscle and Fitness" says by the final week before your bodybuilding competition, you should drop your overall caloric intake down to less than 10 calories per pound of body weight, and decrease carbs to 0.25 g per pound. During this final week, you also should reduce fat intake to 0.25 g per pound of body weight.
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