Hello everybody!
Today I slowly started with my preparation for the upcoming competitions in June so I decided to share my journey with you here on Steemit so you can see how I how do I do it.
Preparations for bodybuilding and fitness shows are not easy at all! If you want to be ready for the show at that day, you need to dedicate yourself many weeks before and literally agonize yourself with hard training, hard diets and you will probably have to change your priorities and your social life will suffer for sure.
First thing in preparations for competition in fitness is diet. In any other sports, food and dieting is not so important as it is in fitness and bodybuilding.
The point is to be as lean as it is possible so your muscles can come to the fore and at the same time eat enough food and right food to not lose muscles.
Many times it is hard to calculate to eat the right food at the right time to achieve that so it is very important to stay focused all the time, to track your progress and to time your physique for that day.
Diet needs to start slowly, that means you should start with lowering your calories intake from week to week. The first week you can lower your carbs intake, and eat more proteins. Next week you will need to lower your carbs more and so on...
later, how the competition is closer, diet is harder, so you need to eat only fats and protein. After that, couple weeks from the competition you will reduce fat intake too and should eat a lot of proteins, but that will not be enough to feel full and for not being hungry.
Last week is the hardest one, you need to eat only proteins. That week seems like a year! But the reward is the day before the competition when you need to eat a looot of carbohydrates to full your muscles and to look bigger. I will explain more about this through my other posts about preparations.
What did I eat today?
My day started with 6 whole eggs and ham. Eggs are the best protein and fat source for sure! Eggs have the best ratio of fats and proteins from my opinion. In 1 egg you can find 7 grams of proteins and 5 grams of fat, which is an ideal combination with some meat or ham because ham will give some more proteins too. I like to eat a combination of proteins and fats for my first meal because it will not play with my insulin levels so I will not feel hungry soon. Also, fats will slow digestion and because of that, you will feel fuller for the longer time.
My next meal was 4-5 hours after first (that is some more time than usual... usually I eat every 3-4 hours in diet) for the next meal I took 500 grams of melted meat and I just bake it in the oven. That is also a great combination of fats and proteins because I took pork meat and pork fat is the healthy one.
Next meal was the meal before training so I ate a combination of carbohydrates and proteins. I cooked oats in the water and while it was boiling I just added 350 grams of egg whites and mixed it so I get a compact mass like a pudding. Later I just added a whey protein with vanilla flavor and a little bit of stevia to make it sweeter.
Meal after training was shake with 50 grams of whey protein and 40 grams of maltodextrin (combination of fast carbs). I take fast carbs after training to refill my glycogen and to feed my muscles for better growth. Also, I take BCAA and Glutamine during the training.
For the dinner, I ate 250 grams of chicken meat with veggies and before bed, I will probably eat low-fat cottage cheese because cheese is the casein, which is a slow digesting protein which will feed me during the night.
Today I work on my arms in the gym. I still do a one training per day with one day resting. That is 6 training per week. later I will increase that to 8 training and then to 10, and at the end I will train twice every day! That is so much effort and especially while you dieting and with almost no energy.
I hope that you like what I want to present to you, and that is one hard period for every athlete who wants to achieve something. Nothing comes from the comfort zone. For everything what worth, you need to struggle and fight, otherwise, you will be ordinary, and to be ordinary, means to be like everybody else, be unique, be yourself, be the best version of you, because nobody will give you anything, everything what is worth you need to achieve and to fight for!
