How to Diet for a Bodybuilding Show

As you prepare for your next bodybuilding show, you will need to pay close attention to what you eat for both your strength and your agility. Special focus should be placed on the amount and quality of fats, carbohydrates and proteins you consume as well as the total number of calories you ingest each day leading up to the competition. Read on to learn how to diet for a bodybuilding show.

Instructions

Difficulty: Challenging

1. Establish the number of calories you will take in each day. While the caloric requirements vary based on your weight, generally you should ingest upwards of 3,000 calories daily, and they should be comprised of a predetermined combination of protein, fat, carbohydrates and water.
2. Determine the proper amount of protein you should eat based on your conformation. A common way to do this is to multiply your weight by 1.2 to establish the number of grams you should have daily. The best sources of natural protein are fowl and white fish. Should you choose to use protein supplements, they should comprise no more than half of your daily requirement.
3. Decide the amount of carbohydrates you should include in your diet. First, you will need to determine your fat free body weight as opposed to your total weight. Understand that 80 percent of that number represents the number of grams of carbohydrates you should consume daily. They should be comprised of whole grain fruits and vegetables, as opposed to sugary sodas and candy bars.
4. Limit your intake of fat to about 25 percent of your total calories. So-called Essential Fatty Acids (EFAs), such as Omega-3 and Omega-6, should comprise a large percentage of the fat you ingest. Fish and fish oils, along with supplements, will assure that you are taking in enough EFAs.
5. Eat between five and seven meals daily instead of the traditional three, and each of those meals should be smaller. More meals each day will result in forcing your body to elevate your metabolism which will enable your muscles to rebuild themselves after a strenuous workout.
6. Avoid alcohol during your training preceding bodybuilding competition. Alcohol tends to reduce your testosterone levels which will reduce your effectiveness.