| Days
| Diet |
Training |
| Week 16 |
Of primary concern your goal here to become
aware of your off season diet and ensure that you are eating enough
calories, in the correct ratios to gain quality muscle whilst minimising
fat gain. It is not time to diet yet - merely
monitor your current status so you know where you are coming from
- in order to know where you should be going.
|
You will be training in your normal fashion
for muscle building and health. You may be following your own training
routine or one of the routines outlined within the training section
of this site. |
| Week 15 |
Clean up your diet. Cut out the junk foods
and sloppy nutrition. Your diet should consist of 6 - 7 meals per
day and resemble that of a serious athletic diet and not one that
includes pasties and McDonalds as quality protein and carbs!
Your carbs should now come from quality slow release, low
glycaemic and low
insulin index choices such as oats and basmati rice. Protein should
be from low fat choices such as turkey and egg white. and you should
be consuming fats from EFA's such as a quality oil blend and CLA.
It would be worth it, if you are not already doing so, to use a creatine
and glutamine supplement from now on until the end of the diet.
|
Sensible cardiovascular training of around
2 -3 thirty minute sessions per week at this time, working to about
70 - 75% of your maximum heart rate. Resistance training should
continue as normal.
Attention should be given to the amount of sleep and rest you are
achieving at night and throughout the day. Aim for at least eight
hours of quality and one or two thirty minute naps throughout the
day from now on until the end of the competition. |
| Week 14 |
Your bodyweight should have by now stabilised
so that you are not gaining nor losing weight in any significant way.
Re-use our nutrition tools if you need to re-calculate this due to
weight fluctuations.
Keep your diet exactly the same.
|
Start to increase cardio vascular sessions
to 6 - 7 sessions per week at 20 - 30 minutes per session. Resistance
training remains the same. |
| Week 13 |
You should weigh yourself every week at
the same time of day to see how much weight you have lost - this should
be around 2 -3 lbs per week and you should be monitoring your progress.
Maintain the same nutritional intake that was maintaining your weight.
|
Start to increase cardio vascular training
to 10 sessions per week. This is done by adding in two sessions on
the days that you don't train normally. Most people find themselves
training 3 times per week with weights. So however you train - add
in 3 - 4 more cardiovascular sessions per week.
Resistance training should remain the same. |
| Week 12 onward |
Continue the same diet for the time being
that was maintaining your weight originally. Keep an eye on your progress.
Primarily you want to be eating as much food as possible to maintain
your muscle, and increasing the duration of fat burning cardio sessions.
If you have increased CV continuously and fat loss is slow or you
have large amounts of fat to lose, then you may begin to slowly and
steadily begin to drop carbohydrates from your diet. Only 100grams
per day on your non training days only.
|
When your bodyweight stops dropping you
should increase your cardiovascular session duration gradually and
steadily to 40 - 45 minutes each session over the coming weeks. You
should have formulated and begun practicing your posing routine.
Resistance training should remain the same. |
| Week 8 onward |
Use your judgement, and remain calm at
all times. If you really need to lose further weight, or if your 2
- 3 lbs is not coming off each week, in steady rates, lower your carbohydrates
consumption by about 50g per day. |
If weight loss begins to slow down then
you should increase the number of cardio vascular sessions to twice
everyday at 40 - 45 minutes per session. This will really encourage
fat burning and you will feel so much fitter for it. Posing routine
will be rehersed regularly.
Resistance training should remain the same.
|
| Week 4 to Week 2 |
You should be lowering carbohydrate intake
very slowly and steadily while continuing your cardiovascular training
twice daily. By week two you should be ready for your show and have
left a few weeks to fine tune and carb up. |
Your CV should now be around 45 minutes
twice everyday or upto anhour on non training days if this is required.
Posing routine will be rehersed regularly.
Resistance training should remain the same.
|
| Week 1 |
Final preparation should include carbohydrate
loading and manipulating sodium and water.
|
You can now back down on the cardio vascular
sessions to just 2 -3 times per week for thirty minutes and resistance
training will alter slightly to higher volume. Your posing
routine will be practiced until the day of competition. |
