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The standards in any natural bodybuilding competition are extremely high today so you need to prepare in good time and present a “ripped”, full muscled physique on your big day. In this article we will look at some tips on how that can be achieved, so with some time and preparation that 1st place trophy will be yours.

Dieting for your show will take lots of mental discipline, especially as the best natural bodybuilding pre contest diet should take around 16 weeks for best results. You will at times be tempted by your kids junk food in your fridge, beer on nights out, your wife’s chocolate habit etc. Stay mentally strong with your goal and objective in sight as there is plenty of time after the contest to pig out and enjoy yourself.

Take into account the costs involved as you will also need to stock up on supplements, bodybuilding products to make sure you stay healthy during the process. I also recommend using a 7 day planner to plan all your meals, workouts and cardiovascular programmes in advance. This well keep you on track on a daily basis and make it easier to plan your personal/family life around your preparations.

Start out dieting gradually so your body does not over react and start to lose too much quality muscle too quickly. A great way to start is by cutting out all those ‘bad calorific’ foods such as high sodium, bad fats, sugars etc. Then over time you will be limited as to what foods you can consistently eat, they will be replaced by a mainstay of the following natural bodybuilders pre contest diet food list:

# Protein: Tuna, egg whites, white meat, lean red meat, low carb protein shakes with water.

# Carbohydrates: Wholemeal rice, wheat bread, rice cakes, sweet potatoes, oatmeal, low GI fruits (natural sugars)

# Fibrous Carbohydrates: Broccoli, spinach, lettuce, greens, peppers, lettuce, mixed vegetables.

# Natural fats: Nuts (ie almonds), olive oil, natural fats.

Plan your meals around 5- 7 small meals per day to give the body time to assimilate all the protein and boost your metabolic rate each time you eat. A pre contest diet is all about eating little and often.

Adding some interval training/cardiovascular exercise is paramount in getting “shredded” for your big day. Start out slow with a low intensity and work your way up to 4 – 5 minute interval bursts over a 30 minute period. The exercise bike, cross trainer and rowing machine are perfect for interval training. If you choose to go outdoors then running or cycling work wonders for getting in shape for your body building contest.

The “ripped” look takes a lot of work so stay focused, dedicated and disciplined with the natural bodybuilders pre contest diet and get plenty of sleep as well (8 hours per night) for major results and the winners trophy can be yours.

Boost your results faster! Expert advice on how to burn your fat and hold on to your muscle can be found in the precontest expert guide.

Are you serious about getting “ripped”? For expert advice on how to melt your fat and keep your hard earned muscles visit http://www.bodyfatsecretsexposed.info

Hey.

Mark Rippetoe made a FANTASTIC program to get beginners into weightlifting. I started with this and gained about 15lbs of muscle in 2 months. Stick to this program and don’t add ANYTHING.

Workouts should be as early as you can make them…. working out at night causes people to sty up because of the adrenaline rush.

Cardio should be done first thing in the morning on an EMPTY STOMACH.This burns the fat instantly, instead of targeting the food you just ate. Do this 3 times a week for and make sure you feel like your butt has just been kicked after the cardio…. doesn’t really matter how long, as long as you have at least 20 minutes of your heart rate elevated.

Protein from GNC should be ok….just ask the people if it has any artificial additives. If it doesn’t…buy it. All protein powder is alike. Take the protein AFTER each workout within an hour. It helps to reconstruct the muscle you just tore in the gym, and thus you heal faster.

Here’s your conflict though. You CANNOT really burn fat and gain muscle at the same time. In order to gain muscle, you have to eat more calories than you burn. BUT in order to lose fat, you have to eat less calories than you burn. See the conflict? Very few people can do this. I would start losing your weight first, and THEN eating more to gain muscle.

Check out this website, and here is the link to the Mark Rippetoe workout…. remember…follow it to a T.

Good luck to you both.

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