The Elite Physique

Contest Prep Meal Plan

Contest Prep Meal Plan

contest prep meal plan

If you are looking for a contest prep meal plan, you need to check this out.  You’ll notice competitors on stage are lean, tight, muscular, and hard. They are the idol in the fitness industry.  But what does it take to look like one of those competitors? You would be surprised to learn that these extreme athletes follow a precise contest prep meal plan and rigid training to attain those physiques.

Building a competition-ready takes work and patience, but it can be done with dedication. The key is to diet smart and commit to consistency on your diet. If you follow your prep diet 6 days a week consistently, then you can take a free day, commonly known as a cheat day, once a week to re-feed you body and give yourself a little treat to reward your hard work and dedication.

What’s a Prep Diet Consist of?

Most prep diets include 5-7 small meals a day. The basic structure of your meal plan should include a complete lean protein, a complex carb, a non-starchy veggie, and an essential fat. All nutrients are required to nourish your body, build muscle, and burn excess body fat. In addition to this, supplementing with a high-quality multi-vitamin can be of great benefit for added nutrients.

These contest prep meal plans can contain a variety of healthy food options such as grilled chicken breast, roasted turkey breast, veggie omelets, chicken-stuffed potatoes, roasted garlic asparagus, etc. Your diet doesn’t have to be boring and bland.

Below is a sample contest prep meal plan that works

  • Breakfast: Veggie omelet with a side of oatmeal and fruit
  • Mid-morning meal: Protein shake made with fresh strawberries
  • Lunch: Roasted chicken breast with a side of potatoes and veggies
  • Mid-afternoon meal: Protein drink made with natural peanut butter
  • Dinner: Grilled steak with a side of roasted veggies
  • Snack: Protein drink

Have a Drink?

Drink your water.  Drinking adequate water makes your diet work better by flushing fat and toxins right out your body!  Your kidneys are filters that purge impurities from your blood and they need a lot of water to work right.  If you don’t drink enough water it’s hard on your kidneys and you will retain water and feel bloated all the time.

 If you fail to drink enough water each day, then your kidneys will need help, and they will get that help from your liver.  One of the liver’s jobs is breaking fat down to burn for energy.   But, when get dehydrated, your liver has to do its job PLUS your kidney’s job.  Doing two jobs over taxes your liver and then your liver can’t burn body fat very well.

Water retention is a typical side-effect of dehydration. If you deprive your body of water it will regain its balance by holding on to MORE water, causing the scale to creep up.  More water in equals more water out.

Get Your Contest Prep Meal Plan…red arrow pointing down

Prep diets are possible!  You just need to commit to your menu plan.  Consistency is the key.  Eating the right foods, in the right amounts, at the right time, consistently, is the answer to a complete body transformation.  I can help you arrange your meal calories and macros.  Get my FREE Contest Prep Crash Course to learn the ropes.  See below…


Don't Miss Out

Now that you have a bit more information on meal planning, don't be left in the dust.  Grab my FREE Contest Prep Crash Course so you can get on the right track, start shedding body fat and changing your body.  Click the link below for Instant Access...

FREE Contest Prep Crash Course

Karen Sessions NSCA-CPT

Don't Miss Out

My name is Karen Sessions and I am a life-time natural female bodybuilder, multi-certified fitness instructor, author, specialist in performance nutrition, and a success coach. I've been in the fitness industry since 1988! I teach people Just Like You how to transform their bodies, get in shape, build muscle, lose fat and compete in Bodybuilding, Physique, and Figure Competitions. When you have the CORRECT information you can have total confidence and turn your dreams into reality... and I can help transform YOUR body. I have helped THOUSANDS of clients reach their goals and I can help you, too. Be sure to grab my free gift above so you can start moving toward your goal.

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