Many people have asked what I ate each day in preparation for the Natural Body Building comp I did in May 2009. It was pretty simple really: the key is to just stick to it.
Black coffee before training each day
Breakfast = 50grams of oats with 6 egg whites and one yolk
Morning Tea =50grams of oats with 2 scoops of Vanilla Vision protein powder
Lunch = 100 grams of grilled chicken breast with mixed salad
Afternoon = 100 grams of grilled chicken with mixed salad
Dinner = 200 grams of chicken / beef or salmon with broccoli, zuchini and beans
Supper = Rice cakes with Natural Peanut butter
8 glasses of water each day.
During the final 8 days leading up to the comp, I also Sodium loaded and depleted.
Saturday 4000mg
Sunday 5000
Monday 6000
Tuesday 7000
Wednesday 8000
Thursday 8000
Friday 500
Saturday 500
Sunday 250
Cut water at midday Saturday (ice cubes only)
I also manipulated my carb intake in the final week leading up as follows:
Monday to Thursday Normal food intake (do not panic)
Friday – 250g (Oats with water, rice cakes, water based carbs)
Saturday – 300g (Oats with water up til midday, rice cakes after midday)
Sunday – 300g (Dry oats, Honey, peanut butter, banana, rice cakes)
Follow the sodium loading, carb loading and dehydration plan and watch yourself get ripped by Sunday morning!
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