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 100 grams for the day, and also changed to slower digesting carb sources with more fibre.

Fats haved been reduced by around 12 grams. 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 45 minutes cardio, initially for 5 X 35 minute sessions, first thing in the morning before ANY food. Add 1 serving of DNA Lean Thermo-XY fat burners for men prior to your cardio and 1 serving of DNA Lean Amino-XS, then you will make significant progress! The rest is 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, 400ml water, 100 grams oats, 1 banana black coffee, Applied Nutrition Vitiman-B complex and water.

Meal 2) 12:00 pm
250 grams of tuna in water/brine, 400 grams of sweet potato, 1 serving of 5% Liver & Organ Defender, mixed green salad and water.

Meal 3) 3:00 pm
250 grams skinless chicken breast, 100 grams of wholegrain 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 wholewheat pasta, 1 cup mixed vegetables, 1 serving of DNA Lean No-XL Pre Workout 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 BioTech 100% Pure Whey 2.2kg 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, fat burners.

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