The Elite Physique

How to Create a Pre-Contest Diet

Learn Exactly How to Create a Pre-Contest Diet

The time has arrived and you want to compete on stage.  But, you need to know how to create a pre-contest diet.  It’s scary because it can be kind of tricky sometimes.  And why not compete?  Women all over the world are taking part in figure and physique competitions these days.  It’s the “in” thing and its popularity has helped to transform many women. Thousands of women from out-of-shape to overweight have prepped and transformed to compete in shows.  Many of them are winning trophies, awards, and even first places, overalls, and pro cards.

how to create a pre-contest diet

It’s a great sport to build your body as well as your confidence and self-esteem. However, it does come with some with some challenges. But don’t worry, I’m going to break it all down for you and give you some cool tips and tactics on how you can make your own pre-contest diet to start building lean sexy muscle and melting ugly, nasty body fat.  Ewww…

Most Importantly (And Most Overlooked)

The most important aspect to dropping body fat and getting that to-die-for body is to put 110% dead-on focus on your pre-contest diet plan. There’s no two-ways about it. You HAVE to lock-in a sound and solid eating plan to force your body to release fat for it to burn.

Now, forget about going to your local book store and getting the latest fad diet or that copy cat “figure book” online.  You need a pre-contest diet PRECISELY mapped out to keep and even build lean muscle tissue while losing body fat.

Your eating plan should be high in complete protein to build muscle. It should contain adequate complex carbs to supply energy for high-intensity weight training, as well as cardio, and essential fats for overall balance.

You Can Lose 2-3 Pounds Your FIRST WEEK!

Most women can lose 2-3 pounds their first few weeks.  After those first two weeks women lose about a pound or two a week.  That’s a good fat loss rate. You achieve this by finding your personal caloric starting point and tweak it each week as you lose weight.

The latest trend (fad) is to NOT eat every 3-4 hours.  Really?  Okay, Reality Check: If your goal is to get on that competitive stage, I HIGHLY recommend that you eat a complete and balanced meal every 3-4 hours to fuel your body’s system to do the job of building muscle and burning fat. Constant feedings allow you to keep your blood sugar levels stable and a positive nitrogen balance.  Of course, both are important to building muscle and losing fat.

So, How to Create a Pre-Contest Diet?  Below is a sample of what it can look like:

  • 1st Meal – Breakfast – 1 cup. of oats or oatmeal (measured dry) with an egg white veggie omelet
  • 2nd Meal – Snack – 1 piece of fruit of choice blended in a protein shake (add ice for consistency)
  • 3rd Meal – Lunch – 1 cup of non-starchy veggies, 4 oz. of chicken sautéed in olive oil
  • 4th Meal – Snack – 4 oz potato with 4 oz roasted turkey breast (seasoned as desired)
  • 5th Meal – Snack – 1 piece of fruit of choice blended in a protein shake (blend with ice)
  • 6th Meal – Dinner – 4 oz. sirloin steak topped with grilled onions and a cup of green beans on the side

The above is a general outline of what a contest prep menu can look like. You will notice that each and every meal is complete, containing a protein and a carb. You can add spice and flavor to your meals with an array of spices and low-sugar condiments. Many athletes like herbs, mustard, and salsa.  You can also use salt in moderation.

Psst… Salt is not bad for you.  It’s actually a MINERAL your body NEEDS for heart regularity and to prevent fatigue, muscle pain, etc.

Pre-Contest Diet and Trainingred arrow pointing down

Now that you have a general idea of how to get figure ready, you will need a solid pre-contest diet so you know exactly what to eat for your body weight, how much, and how to apply each meal.  Luckily, I took the time to map ALL that out.  Grab my FREE Contest Prep Crash Course below and learn all the details about getting lean and contest-ready…


Pre-Contest Inside Information

If you want the real information on contest prep and how to get super lean, you really need to get my FREE Contest Prep Crash Course.  These are for a select few who have laser focus to compete and win...

Click Here for Contest Prep Course

Karen Sessions NSCA-CPT

Pre-Contest Inside Information

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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