A sample Pre-contest diet for a 210lb bodybuilder

Basically here everything is pretty similar to the off-season mass gaining diet. As you can see total calories have been reduced by around 500 calories per day. If your bodyweight has been stable eating the off-season diet then these subtle changes will make a difference. Carbs have been cut back by around 100grams for the day, and fats by around 12grams. Again this is just a starting point - this wont take you all the way to the stage, you will find that you will have to make additional changes to this after a few weeks or so. However if you do follow this regime, and implement cardio, initially for 3 X 30 minute sessions, first thing in the morning before ANY food, then you will make progress - its then up to you to take it to the next stage and get shredded making the necessary changes as and when you see fit! GOOD LUCK - hope this helps, PJ.


Meal 1) 9:00 am
10 egg whites, 1 yolk scrambled with 1 tablespoon of Olive oil, 2 teaspoons natural peanut butter. 100 grams oats, 1 banana black coffee and water.

Meal 2) 12:00 pm
250 grams of tuna in water/brine, 400 grams of jacket potato, mixed salad and water.

Meal 3) 3:00 pm
250 grams skinless chicken breast, 100 grams of boiled rice, 1 cup mixed vegetables, 1 tablespoon of extra virgin olive oil, and water.

Meal 4) 6:00 pm
250 grams fresh cod, 100 grams pasta, 1 cup mixed vegetables and water.

7:00 pm - 8:00 pm train

Meal 5) 8:00pm - directly after training
80 grams of carb powder with 60 grams of pure Whey Isolate protein powder mixed in water.

Meal 6) 11:00 pm
10 egg whites, 1 yolk scrambled with 1 tablespoon of Olive oil, 100 grams oats, 1 banana and water.

This roughly equates to: 310 grams of protein, 400 grams of carbs, and 50 grams of fat. Protein and carbohydrates contain 4 calories per gram, while fat has 9. Thus the total calories this diet provides is: 3310.

Daily supplements:
Maltodextrin carbohydrate powder, Whey Isolate protein powder, Cod liver oil, Evening primrose oil, Vitamin C, Multivitamin/multimineral complex.

Questions and comments are welcome: info@british-bodybuilding.co.uk Thanks PJ.