Pre-competition Bodybuilding diets

Pre-competition Bodybuilding diets

Here I introduce to you to some of my professional pre-competitive bodybuilding diets, according to training days.

Many of you are sure to create many conjectures to create a perfect diet for your metabolic needs in order to grow muscularly as much as possible, and from HSN we thought that many of you would surely be delighted to see some examples of the diets that bodybuilders follow in the different stages of the season.

One of the stages of bodybuilding is pre-competition, that stage in which hydrates are cut and we are looking to be in good shape for competition, without a complete carbohydrate discharge but adjusting the amounts, being done with a fairly low percentage of fat, adapting it for the dates before the competition being trained.

Pre-competition Bodybuilding diets with Double Training Session

To begin with, we will put an example of a pre-competition diet (for an athlete who is about 100-110 kilos) in which you are going to double training, i.e., do a morning/noon workout and an afternoon/evening workout.

Diet 1-1
Diet 1-2

It should be noted that this diet is taken from professional bodybuilders, who go to the limit in supplementation, often doubling the amounts that are recommended in taking supplements, as we can see in this chart, and for whom each milligram of muscle is important.

Bodybuilders competition

This diet is completed with many litres of water, drinking is as important as eating, and you usually take in between 5 and 6 litres daily, especially in meals and in workouts. The more you drink, the less fluids are retained it also helps the kidneys and hydrate the muscles.

Don’t weigh this kind of diet against yours, and you don’t have to change quantities because they are personalised diets. Take them as a reference and draw general ideas for your diet, it is good to know how professionals eat, keep in mind that if you don’t eat many proteins you don’t achieve optimal results, and hence they ingest many more grams per kilogram of body weight of this macronutrient so important for muscle building.

Pre-competition Bodybuilding Diet Simple Training Session

We continue with the examples of pre-competition diets that bodybuilders follow

We should note that, normally, regardless of the session, aerobic sessions are also usually performed, usually a fasting cardiovascular session in the morning, and then at night before bedtime. In both sessions, the cardiovascular exercise is always at very low or moderate pace, since what is sought in this stage of pre-competition is to remove the excess fat caught in the volume phase.

Diet 2-1
Diet 2-2

Supplements for Bodybuilders during Pre and Post Training

To complete the diet example, let’s explain a little bit about each of the supplements taken in the pre-workout and post-workout:

    • BCAAs: they are branched chain amino acids (VALINE, LEUCINE and ISOLEUCINE) and are essential because we need to consume them in our diet as the body is unable to synthesise them by itself. They are ideal between ergogenic aids as they stimulate energy production for muscle work on the one hand and the natural anabolic process inside muscle cells on the other. Very good as anti-muscle catabolisers.
    • Glutamine: it has two main functions, on the one hand it favours the recovery of glycogen without any effect on insulin and on the other hand it favours protein synthesis, one adequate intake of glutamine along with a well-designed, protein-rich diet, it’s the best way to protect muscle tissue.
    • Minerals: they are necessary for structural reconstruction of body tissues in addition to participating in processes such as the action of enzyme systems, muscle contraction, nerve reactions and blood clotting. More info here.
    • Caffeine: (it should be included as a thermogenic) mainly increasingly the metabolic rhythm helping to burn fat in addition to helping to increase strength by triggering the emission of epinephrine from the adrenal glands, which improves muscle contraction. This reduces fatigue, allowing us to use more weight. It is usually taken in cycles, as with creatine, which by the way, caffeine nullifies the effects of.
  • Thermogenics: help promote fat oxidation by increasing the amount of norepinephrine, which increases the amount of catecholamines that help fatty acids be released from triglycerides.

Pre-Competition Bodybuilding Diets for the Day without Training

Let’s finish with the examples of pre-competition diets that bodybuilders follow with an example in a day without training:

Diet 3-1

Supplements for Bodybuilders outside the Pre and Post Training

To complete the diet example, let’s explain a little about the supplements used outside pre and post-training:

    • Tribulus terrestris: it is a plant that theoretically increases sexual desire and muscle mass. It is assumed that three plant chemicals (dioscin, protodioscin and diosgenin) could help to promote muscle growth and activate testosterone production. I say in theory because no study has managed to prove it.
    • Omega 3-6-9: it is a combination of nutritional oils that provides the right dose of Omega-3 Omega-6 and Omega-9, helping many supportive functions in the body, such as cardiovascular and congestive health. It is ideal for hypertension, as well as lowering blood cholesterol and fat levels and contributing to fat loss (ideal for weight-control diets).
    • Vitamin C: it has antioxidant properties, helps absorb iron and participates in the metabolisation of folic acid, hormones and amino acids. But the best thing is that although vasodilation is mainly induced by nitric oxide, recent studies show that vitamin C plays a very important role in vasodilation or increased blood supply in muscles.
  • Radish: because of their organic sulphur content, black radish ampoules stimulate the purification of the liver and gallbladder, as well as improving digestions during times of dietary changes.
  • Desmodium: it stimulates the production of bile, promotes the normalisation of transaminases, decreases nausea, stimulates appetite, is antispasmodic, prevents and reduces asthmatic attacks. We can consider it as another liver protector.
  • Potassium 600: potassium is necessary to regulate water balance, acidity levels, blood pressure and neuromuscular function. It also plays a crucial role in the transmission of nerve impulses within the heart. Potassium is essential for the metabolism of carbohydrates and proteins.

Pre-competitive bodybuilding diets are essential for professionals engaged in this field.

Maintain mass muscle

Taking diets seriously and being consistent and passionate about what you do is really satisfying when you achieve the goals

Discipline, demand and persistence are the keys to going for the ultimate goal to a bodybuilding competition

Related Entries

  • Peak Week: Pre-competition
  • Bodybuilder Diet Preparation
  • Natural Tuning
Review Pre-Competitive Bodybuilding Diets

What are - 100%

Double Sessions - 100%

Simple Sessions - 100%

Days of Rest - 100%


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About David Diaz Gil
David Diaz Gil
David Díaz Gil contributes with excellent articles in which he deposits the essence of his experience as well as scientific rigor.
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