The 3% bodyfat contest preparation diet

The 3% bodyfat contest preparation diet 1

Hey all you fitness folks!

 

 

On 20Sept I will do a fitness photo shoot and had to re-align my normal cutting diet to achieve a contest ready body at 3% bodyfat for that day.

So here I will give you a quick breakdown as to the key factors that changed for this “Contest Prep Diet” vs. my normal cutting diet regime.

For those that think a waterpill or diuretic  will do the trick a day or two before the contest to bring body fat into acceptable parameters, please think twice.

A waterpill will most definitely get the water content down in the skin and that will help with a ripped look, but it will also get a lot of water out of the muscles that will make you seem flat, the last thing you want. Then off course it will place rather severe stress on the kidneys. Much safer ways is to make sure your diet is really in check to produce the results.

 

The key factors of a “contest preparation diet”:

Calorie controlled pre contest diet with 6 to 8 meals per day each containing a protein and carb content to protect muscles in harsh diet environment – preferably designed and monitored by bodybuilding diet coach. The fact that each meal MUST contain a protein helps in overall muscle hardness.

Crucial 4 liters water intake (no bottled or sparkling water – it slow down fat loss. Filtered water only) and for the last 4 weeks, severely limit salt intake – in all forms. (NO salt added to foods and be very beware of hidden added salts in processed food).

It is highly suggested that you re-align and recheck your diet and results at least every 3 weeks. Three weekly weight-in sessions and adjusting of calories for target goal depending on progress.

NO CARDIO! Cardio decrease muscle size. Especially in low-calorie contest prep diets, cardio immediately diverts energy to be derived from muscles because of semi-starvation diet (unless one is on anabolics) – on “off” days only 40 min walking allowed. The more pre contest cardio you do, the smaller your muscle size will be…full stop! Many people are of the viewpoint that cardio is the best fat burner. NOT IN A CONTEST PREP CUTTING DIET! You WILL loose a rather severe amount of muscle doing cardio. Your aim is now to preserve the muscle mass you have and divert all energy usage to your fat storage areas. This cannot be achieved via cardio.

Weight training must not be more than 75% of max and not longer than 45 minutes otherwise you will into a catabolic state and energy will be derived from muscles (since your body has limited energy resources). Your aim is to just protect muscle size and drop the body fat levels. Training at regular max levels is requiring waaay too much energy from the body and when that happens the body always tap into the muscles to provide energy.

It is crucial to drink a BCAA and L-Glutamine drink during training to keep the muscles flooded with protection against going catabolic.

Meal times for this cutting diet is extremely important, the more so the before and after training meals. You cannot skip or delay meals, that will result in a catabolic environment that will literally decrease your muscle size! EVERY 3-4 hours eat your meal containing a protein and carb source. Fruit is healthy but it has very little place in a cutting diet – it contains waaay to much fruit sugars.

Many serious athletes are scared to lose their hard-earned muscle during such a strict cutting diet (which unfortunately is a real concern even with the best structured cutting diet available) and later turn to anabolic cutting steroids to protect their muscle size while diverting all energy usage to the fat layers. Typically Anavar (cutting anabolic – oral) is used for 6-8 weeks duration period at 80 mg per day. (Some use Winstrol but the adverse effects on your liver is well documented plus it makes the tendons brittle and has been a culprit in many sports related injuries.) Although Anavar is fairly safe and will definitely give the user the edge, it is something you need to consider carefully.

The 3% bodyfat contest preparation diet 2

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Well, bombs away and I will checking-in just after 20 Sept 2014 to give you some proof on the pre-contest cutting diet results!

Gert Louw

 

gert

Author: gertlouw

In the deepest south of South Africa you will find me. Dwelling in the most beautiful city in the world, Cape Town. I live close to God and try to follow in the footsteps of Christ as led the Holy Spirit. Other passions include Karate and Judo and wrestling (and off course surfing for many years). Karate I did for many years, Judo 4 yrs and for a short period kickboxing until I was knocked silly one time with blood all over and teeth protruding through my lip, but if I have to choose over, I would choose wrestling…simply because of the brutal power against power game with your opponent. Love it. Love my home theatre hobby, my youtube channel and spending time with family! And off course me and my son's new adventure https://mediax.photography ...and love flying my drone - DJI Phantom 4 Pro For those interested, this blog is my database of all my fitness and transformation knowledge. And NO (!) I am not getting any money for it and neither do I promote anything on it or getting sponsored by anybody. My blog is simply where I want to help other guys living a healthier life and become the best they can be, inside and out and ultimately it is my legacy I want to leave my one and only son – now 13 y/o and already eager to get his 6-pack! So donations very welcome! Just click the donation button... I started my healthy living after a very close call with death at age 40. After much hardship one of my main aims now is to assist other guys with healthy living and transforming themselves inside and out. I don’t know how much grace will still be given me, but I live now every moment to be the best I can be. To be the best bodybuilder I can be, the best father, best husband and best friend to those whom my paths crosses. I want to live a life worth living and not just do what excites me or pleases me. Feel free to contact me directly if you wish. Reading this far, the last bit important info on me you need to know, is that my anchor in life is Jesus Christ. Please bear in mind, English is my 2nd language and as a result their might be spelling, grammatical and other language errors in my blog – I do apologise for this! Wish you all many blessings. Gert Louw

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