At about 4 weeks out from any figure competition, nutrition changes are made and carbs are reduced.

The original meal plan starting at 16 weeks out allowed for higher and lower carbohydrate days. Now, with less than 4 weeks to go, things have not changed drastically, but gradually the carbohydrate intake has been reduced while protein and fat intake remains the same each day.

Every day about 210 g of protein is consumed, which breaks down to 35 g per serving and is equal to 1.5 g  per 1 lb of body weight. Approximately, 36 g of fat is consumed a day. The carbohydrate intake fluctuates from low, moderate to the highest carb days: 60 g, 90 g to120 g from starches. The lowest carb days (60 g) are on cardio only days where cardio is performed in the morning and in the afternoon.

A typical 120 g carb day is on the first weight training day where cardio is done in the morning and resistance training is done at night. The 90 g day is the second cardio/weight training day. All meals are spaced 2.5 to 3 hours apart, except for meals 5 and 6, which are post-workout meals where meal 6 will be taken in an hour after meal 5.

Current Portion Sizes and Food Sources :

Protein: Serving size: 35 g per serving

Sources: egg whites, grilled chicken breast, extra lean ground chicken or turkey

Carbohydrates: Serving Size: 30 g per serving

Sources:  Oats, sweet potatoes, sometimes cream of wheat, which is a better post-workout option provided you’re not gluten sensitive or intolerant.

Fat: Serving size: breakfast 6 g of fat in the egg yolk, 15 g per serving for the other two.

Sources: Egg yolks, Omega-3.6.9 oil

Veggies: Unlimited!

Sources: Asparagus, celery, Brussel sprouts, broccoli, spinach

More changes will be taking place at 3 weeks out – this weekend! Time is flying!

Photography by Bill Cresswell Photography

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Tags: bodybuilding, figure competition, prep, UFE Competition

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