Achieving a competition-ready physique in the figure division requires a comprehensive approach, where nutrition plays a pivotal role. Many trainers and competitors believe that in the quest for success on stage, competitive nutrition comprises 80% of the equation. This article delves into the intricacies of a figure fitness diet plan, providing insights into pre-competition nutrition, macronutrient balance, timing, and supplementation.
Understanding Pre-Competition Nutrition
Pre-competition nutrition programs are designed to help an individual drop fat without compromising lean muscle. When a female client embarks upon a journey toward the competitive stage, the first step is to decide on which division she favors. Her choice determines the level of leanness and muscularity to which she must commit herself. An honest assessment of preference, lifestyle, and dedication to precise nutrition must be a primary focus. The subtleties between meal plans depend to a certain extent on the division in which your competitive personal training client selects.
Initial Dietary Adjustments
If she is a “three squares a day” individual, ease her into the habit of eating six small meals per day, each containing quality sources of lean protein, fats and carbohydrates. This approach helps maintain stable blood sugar levels and supports a higher metabolic rate.
Caloric Intake and Metabolic Rate
Women tend to have lower resting metabolic rates than men, according to Chantal Vella and Len Kravitz of the University of New Mexico. This means a female competitor’s calorie intake must be low enough to allow for fat loss, but not so low that hard-earned muscle gets sacrificed. If fat is not sufficiently and consistently lost, calories may have to drop even more. According to the Ultimate Bodybuilding Guide, a serious weightlifter can expect to lose one pound of muscle for every three pounds of body fat.
Macronutrient Balance for Figure Athletes
A bodybuilding meal plan will provide a balance of nutrients, including fats, proteins, and carbs. The composition and calorie intake will depend on the individual and their goals and may change over time. Macronutrients found in foods, or macros, are three general types of nutrients that provide energy to a person. They are:proteinscarbohydrates or carbsfatsA person following a bodybuilding routine should base what they eat on a balance of these three macronutrient groups. Various methods can determine how much of each macronutrient a person should consume. An older 2014 review suggests the following distribution of macros:2.3-3.1 grams per kilogram of lean body mass per day of protein15-30% of calories from fatremaining calories should come from carbohydrates
Read also: Comprehensive Guide: Figure Competition Diet
Protein Intake
Protein is anabolic and muscle-sparing when the body is in a hypocaloric state. Figure athletes can consume around 1 gram of protein per pound of body weight daily, whereas most Bodybuilder and Physique competitors aim for 1.2-1.4 grams. Starting at about four weeks from competition day, step up protein intake by 40% so as to preserve hard-earned muscle. If normal consumption up to this point has been 1 gram of protein per lb. of body weight each day, many Bodybuilder competitors increase to 1.4 grams, while keeping 20-30 grams of fat in the diet (ideally, avocados, nuts or nut butter). Figure athletes can remain at a daily intake of 1 gram of protein per lb.
Sources should include lean proteins, including:eggslean red meatskinless poultry such as chicken and turkey breastsfishbeans and legumesyogurt and low fat dairy products such as cottagecheese protein shakessoy products such as tofu, tempeh, and edamame
Carbohydrate Cycling
As far as carbohydrate cycling, many options exist. The easiest method to follow while still maintaining efficiency and not experiencing too much deprivation is the carb structuring + cycling format. Such a cycle, only designed to be undertaken for a short time period, can be an effective means of staving off a fat-loss plateau. Psychologically, it helps to know such days are built into a meal plan! This will help preserve muscle while rapidly shedding body fat by taking advantage of insulin, utilizing it to stave off or prevent a catabolic state without fat storage.
The purpose of a refeed, or a structure plan to increase carbs and decrease dietary fat, is to boost the actions of the hormone leptin, which is incredibly effective in burning fat. As is always the case, you and your client must lean on her knowledge of her own unique body to decide how often such a caloric and carbohydrate surge can work in her favor without stalling fat loss. If a client claims to be overly sensitive to carbohydrates and tends to store fat easily, suggest she keep this number equal in grams to her protein intake. Thin-framed athletes with a fast metabolism, often referred to as hard-gainers, may choose to add more carbs to the diet.
A person who is bodybuilding needs carbohydrates to provide energy during workouts. They can include the following as examples:whole grains, such as oatmeal, quinoa, rice, cereals, and popcornstarchy vegetables, such as potatoes, corn, and peasfruits, such as oranges, apples, and bananas
Read also: Fueling Figure Skating Performance
Fat Intake
Health-promoting fats include:nuts and seedshealthful oils, such as olive oilhigh fat fruits, such as avocadoA person should note that many foods provide more than one macronutrient. For example, nuts can provide both fat and protein, eggs and cheese provide protein and fat, and beans and legumes provide protein and carbohydrates.
Optimizing Fat Loss and Muscle Retention
To maximize muscle retention during contest prep, the client’s diet is often tweaked so as to allow for a body fat percentage loss of 0.5 - 1.0 % weekly. In the later stages of contest prep, it may be beneficial to diet closer to the lower end of the range (0.5% of body weight weekly) in order to minimize muscle loss at the time when the risk of this is higher. Dieting at a slower rate will allow a competitor to consume a greater number of calories during contest prep. As a result, performance in the gym is going to be higher than that experienced by an individual crashing down on a lower calorie intake.
Sodium and Hydration Manipulation
Sodium Loading and Depletion
The science behind such manipulation relates to how cell pump up-regulation persists from the sodium loading, even as sodium is gradually depleted. At four weeks out from a competition, start your client on a quest to cease all condiments and seasonings, except for those that are salt-free (such as fresh/dried herbs or Mrs. Dash seasonings). The following week, eggs and dairy also leave the meal plan, as both of these food groups tend to possess higher levels of sodium.
When sodium intake ceases two days prior to the show, the body continues excreting it along with water. Since sodium has been overloaded in the previous days, the body focuses on re-establishing homeostasis, which it accomplishes by continuing to excrete sodium and consequently water at a very fast rate. The condition is maintained until the system detects through its feedback mechanisms that normal sodium levels have been reached.
Hydration Strategies
A similar theory holds true for hydration. If a competition is to be held on a Saturday, peak consumption begins on the Friday 8 days prior, with gradual decreases on Thursday and Friday of competition week. This final phase of competitive nutrition prep is designed to allow the athlete to “peak” for pre-judging of the show.
Read also: Comprehensive Keto Carb Guide
Peak Week and Competition Day Nutrition
Foods that had previously been eliminated from the diet make a welcome return: peanut butter, rice cakes, honey and dried fruits. The competition day itself possesses unique rules and strategies, including which foods to eat 6 hours, 4 hours, 2 hours and 20 minutes prior to stage time. My greatest successes were achieved by eating 2 ounces of salmon (or 1 Tbsp. almond butter) and 4 ounces of sweet potatoes at each of the aforementioned time intervals.
Sample Meal Plan
Eating plans will vary from person to person, and different coaches and nutritionists may make varying recommendations based on various factors. Below is a sample 7-day meal plan for bodybuilding. These foods provide the balance of macronutrients that a person needs to maintain health while following a body-building exercise program. The quantity of each food will vary based on the person’s gender, size, age, and, most importantly, whether they are in the bulk phase of building muscle or the cutting phase of losing body fat while preserving muscle.
Day 1
- Breakfast: scrambled eggs, stir-fried veggies, and oatmeal
- Snack: whey protein shake
- Lunch: grilled chicken breast, mixed greens, and baked sweet potato
- Snack: hard-boiled egg(s), carrot sticks, and whole grain crackers
- Dinner: broiled fish, green beans with brown rice
Day 2
- Breakfast: protein pancakes with fresh berries
- Snack: apple slices and almonds
- Lunch: lean ground beef burger on lettuce with tomato, onion, and green beans and a side of roasted potatoes
- Snack: protein shake
- Dinner: shrimp stir-fried with bell pepper and brown rice over spinach
Day 3
- Breakfast: Greek yogurt, almonds or walnuts, whole grain granola, and fresh berries
- Snack: protein shake
- Lunch: grilled fish with a spinach salad, quinoa and broccoli
- Snack: egg white omelet with bell peppers and mushrooms, and an English muffin
- Dinner: chicken breast topped with fresh salsa with a sweet potato and a side salad
Day 4
- Breakfast: oatmeal with berries and scrambled eggs
- Snack: turkey breast with carrots and celery and a baked potato
- Lunch: sirloin steak with broccoli and mushrooms
- Snack: apples with natural nut butter and a turkey in a whole wheat pita with hummus
- Dinner: broiled fish, brown rice, and a mixed green salad
Day 5
- Breakfast: protein shake with oatmeal
- Snack: hard-boiled egg whites with sliced peppers, hummus, cucumbers, and whole grain crackers
- Lunch: grilled chicken with white bean, quinoa and tomato salad
- Snack: Greek yogurt with berries and nuts
- Dinner: grilled fish with quinoa and green beans
Day 6
- Breakfast: scrambled egg whites with cheese, peppers, herbs, and whole grain bread
- Snack: protein shake
- Lunch: grilled chicken breast with bell peppers, black beans, corn and onions over romaine lettuce
- Snack: apple and almonds
- Dinner: sirloin steak with sweet potato and asparagus
Day 7
- Breakfast: Greek yogurt with whole grain granola and berries
- Snack: turkey breast with carrots and celery sticks
- Lunch: grilled chicken breast over spinach with quinoa, sliced strawberries and almonds
- Snack: protein shake and carrots with hummus
- Dinner: shrimp stir-fried with peppers, onions, and broccoli over brown rice
The Role of Supplements
Supplements can play an important role in providing nutrients to a bodybuilder. According to a recent review that examines the cautions of taking supplements, specific ones that may help a bodybuilder include:creatine monohydratebeta-alanineomega-3 supplementsThere is some debate about whether protein shakes are necessary for bodybuilding. Protein shakes can help people who cannot get all the protein they need from their daily diet. A person may want to avoid shakes with excessive added sugar unless it is consistent with their nutritional needs. When choosing any supplement, a person should note that the regulation of the supplement industry by the Food and Drug Administration (FDA) is not as strict as for pharmaceuticals. People should look for supplements that verify their products using a third party. They should also seek advice from their doctor or nutritionist when choosing a supplement or shake. Examples of third-party testing agencies include:Consumer labsNSFUSP
Avoiding Common Pitfalls
Models typically avoid processed foods, refined sugars, and unhealthy fats as these can lead to bloating, weight gain, and energy crashes. Fitness models focus on a nutrient-rich diet to stay in top shape. Some models avoid dairy, while others include it in moderation as part of a balanced diet. Processed foods should be at the top of your “avoid” list. These include anything from packaged snacks to canned soups and frozen meals. Sugary treats like candies, cookies, cakes, and sodas should also be avoided as much as possible. High-calorie foods offer little nutritional value while adding unwanted inches to your waistline. Eliminate refined carbohydrates such as white bread, pasta, Rice, and pastries from your diet. Deep-fried foods like french fries, fried chicken, and potato chips may taste delicious, but they can wreak havoc on your body composition goals. Alcohol is another common culprit that many fitness models steer clear of.
Additional Tips for Success
If you want a toned physique and a fit body, then while following the best fitness model diet plan, always consider the below tips:
- Stay Consistent: Firstly, stick to your diet plan and workout routine and make healthy eating a lifestyle, not just a temporary fix.
- Listen to Your Body: Pay attention to how different foods make you feel. Everyone’s body is unique, so what works for one person may not work for another. Experiment with different foods and find what makes you feel energized and nourished.
- Stay Hydrated: Drinking enough water throughout the day is vital for overall health and helps maintain optimal performance during workouts. Aim for at least 8-10 glasses of water daily.
- Meal Prep: Plan your meals to avoid making impulsive unhealthy choices when hunger strikes. Prepare nutritious meals and snacks ahead of time, ensuring that you have readily available healthy recipes.
- Balance Macronutrients: Also, ensure your diet includes an appropriate balance of proteins, carbohydrates, and fats tailored to meet your needs as a fitness model.
- Prioritize Whole Foods: Opt for whole, unprocessed foods whenever possible as they provide essential nutrients while avoiding added sugars and preservatives commonly found in processed products.
- Portion Control: Practice portion control by using smaller plates or measuring portions with food scales or cups until you develop a sense of appropriate serving sizes.
- Allow Flexibility: While maintaining discipline is important, it’s also crucial to allow yourself some flexibility now and then to enjoy social occasions without feeling deprived or restricted.
Potential Risks and Considerations
There are some risks associated with bodybuilding. One risk is overtraining, which could lead to injury or even illness. Another risk of bodybuilding is that some participants may have body dissatisfaction and eating disorders. A 2021 study found a correlation between eating disorders, body dissatisfaction, and body dysmorphic disorders in female bodybuilders. The researchers indicate a need for more research and prevention strategies to help those affected.