The grueling 14 weeks that get you into the best shape of your life!
It’s show time! It’s where you pick a specific day you want to be in the best shape of your life. You start 14 weeks out. An you do it!
The Pre-Competition routine has the most intricate interplay of exercise and nutrition. Aside from the more aggressive stages of fat loss, only the pre-contest routine involves substantially altering caloric intake.
If you’re competing, you want to be as ripped and cut as possible on the day of the competition. That means you have to “wring your muscles out.” One common mistake (a dictate from the old school) was to carb-deplete 3 days before a show. That’s exactly what not to do. That’s when you should ramp up your carb level. The reality is, to be in absolute peak, peak, peak, form for a competition, you start your preparation 14 weeks out. Except where indicated, keep your 50-30-20 ratio of carbs, protein, fat. It will give you maximum size with maximum cuts. And NO2 will give you powerful support for this ratio.
Here’s an example of a 14-week Pre-Contest routine. Let’s say you have a competition on Saturday, October 1st. Here are the precise steps to follow:
A word of caution. If the amount of fat you’re trying to lose is equal to 10% or more of your body weight, you should probably wait until the next competition.
NOTE: Cardio is vital if you want to get your body fat down to single digits. During Pre-Contest training, begin doing cardio, even if it’s not been part of your workout routine up till now. That means high-intensity cardio (see Technique for High Intensity Cardio).
Step 1: Swap Carbs Types
Saturday, July 15th
Eliminate all high-glycemic carbs. Eat only low and medium-glycemic carbs. Especially the ones high in fiber.
Step 2: Reduce Calories
Saturday, July 15th
At the same time you’re swapping carbs, begin to lower your caloric intake by 100 calories a day. The goal is to reach 67% of your mass-building caloric intake. For example, if you’re eating 2400 calories a day before July 15th, the goal would be to get to 1608. That should take you about 8 weeks. If you’re dropping more than 2 pounds a week, add back 50 calories a day and continue dropping calories the rate of 50 a day. Do this until you reach the 1608 mark. When you hit 1608, switch your nutrient ratio from 50-30-20 to 55-35-10 with 2 days off starch completely and one on. Remember, you’re involved in a delicate balancing act between maintaining muscle and stripping off fat so keep your water intake high.
VERY IMPORTANT: Continue to train at maximum intensity. That means taking every set to failure. You’ll end up doing fewer sets because of the reduced caloric intake, but you MUST keep your muscles under “load” with maximum intensity training so you can keep every ounce of muscle.
By the way, until you reach 14 days out, you get one “cheat day” a week where you can eat anything you want.
Continue this 1608 calorie a day/low-medium glycemic carb routine until you reach 7 days before the competition.
Step 3: Carb Deplete/Cut Cardio
Sunday, September 25th
From Sunday morning, September 25th until Wednesday afternoon September 28, ditch the 55-35-10 ratio. About 99% of your 1608 calories should be in the form of lean protein like skinless chicken breasts and non-fatty fish. Keep your fat to almost zero, and limit your carbs to 20 - 50 grams a day. It’s okay to eat lettuce salads. What you’re doing here is wringing out your body. That means depleting all your glycogen and glucose. I know that sounds opposite of what you want. But just wait 24 hours. Because as you’ll see, the next day you’ll carb load. And because your muscles are “starving” for glycogen and glucose, they’ll suck them up harder and faster. And that’s good because it’s the glucose and glycogen that help make your muscles appear big and full. During this time period, your water intake should be high.
Also during Step 3, cut all cardio.
Right here, NO2 is your best friend. During this caloric scale-back, NO2 is helping to drive every single nutrient molecule into your muscle cells.
Step 4: Carb Overload/Stop Training
Wednesday (afternoon), September 28th
At this point (Wednesday afternoon) bump your calories back up to 87% of your mass building caloric intake. That would mean 87% of 2400, which comes to 2088. For simplicity, I round up to 2100. So you’d eat 7 small meals of 300 calories each. Change your nutrient ratio to 80-20-0. That’s 80% carbs, 20% protein, and no fat. Some good choices for carbs are rice, oatmeal, and baked potatoes. The rice and oatmeal naturally contain water, so the amount of water you drink should be equal to the water you lose in urination.
In addition, stop all training. Do not go into the gym. Do not lift weights. This is a good time to practice your posing.
Step 5: Cut Protein
Friday (afternoon) September 30th
I know this may be a little controversial, but it works. Beginning Friday afternoon, 90% of your caloric intake should be carbs (low glycemic). Take in very little protein and almost no fat. Drink as little water as possible. Again, the NO2 is working triple overtime to max out the nutrient effectiveness.
Step 6: Cut Water
Friday (night) September 30th
By Friday night, your water should be limited to small sips. At this point I wouldn’t force food at all. Eat enough high-fiber, low-glycemic index carbs to stave off hunger. The truth is, the night before a competition, you don’t want a lot of food in your gut anyway.
If you’ve followed everything I’ve given you, your muscles are now “full” and your skin is “thin” - exactly what you want. And NO2 is keeping you pumped so you can “bring it all” to the show!
Step 7: Pre-Judging Meal
Saturday Morning October 1st.
Saturday - have a small cup of coffee and a light carbohydrate meal in the morning like a few pancakes. Keep sipping water. Enter the pre-judging part of the competition.
Now, you’re almost there. After the pre-judging, you could theoretically eat anything you want. But I wouldn’t. Your body is not ready for “regular food” like a hamburger right now. Chances are you could become bloated and gaseous. My advice is to get a muffin or a pastry. Good luck in the show!
Sounds complicated, I know. But it works!