Introduction
Getting ready for a bodybuilding contest, photo shoot, or fitness contest? To succeed in fitness and bodybuilding competitions the 4 weeks out contest prep is an important part of victory in fitness and bodybuilding competitions.
A proper 4 weeks out contest prep diet and workout plan will help you to achieve the maximum change in your physique. During your contest prep phases, the last four weeks, or “4 weeks out contest prep” are especially important. During this stage, you refine your body and make any necessary changes to bring your best body package on competition day.
4 Weeks Out Contest Prep Diet Plan
On your competition day, for stage ready body that is capable of rock the stage, the right and proper nutrition intake is very crucial. With this 4-week out contest prep diet I am here to help you get the maximum out of your nutrition, here is an example of 4 weeks out contest prep diet schedule.
Note-
This is a sample diet schedule for an 85 to 90 kg person who is just 4 weeks out contest prep, which means this is not particularly suitable for all. You can customize this plan according to you just change the quantity and macros on a given sample diet plan.
5:00 am – Fat loss Drink (Black coffee + green Tea + Garcinia Cambogia + with Dalian roots water)
5:30 am – Drink ½ Scoop BCAA and Start walking for 1 hour
6:30 am – End Of Walk
7:15 AM Pre-workout meal
50 Gram Oats
6 Egg White + 1 whole Egg
1 Medium Apple
7:45 AM – Am Chest Workout
8:45 Am – Post Workout –
1 Scoop Whey Isolate + 1 Large Banana
Multi-Vitamin + Fish Oil 2000 mg+ Liver Support
10:00 Am – Breakfast
200-gram Salmon
200-gram green veggies
1 Tbls Olive Oil
11:30 Am
1 Green Tea
10 almonds
2 walnuts
12:30 PM Lunch
150 Gram Chicken Breast Boiled
200 Gram Brown cooked Rice or Jesmin Rice
Colorful Salad 300 Gram
3:30 Pm
5 egg white
1 whole egg
1 apple
6:30 Pm Pre-workout Meal
60-Gram oats
4 eggs scrambled White + 1 Whole Egg
7:15 Pm Triceps Workout
Have 1 scoop of EAA intra-workout
8:00 Pm Post workout
1 scoop whey protein isolate + 1 medium banana
9:00 Pm Dinner
150 Gram Chicken
100-gram Green veggies deep fry with 1 tbls olive oil
Green Salad 250 gram
After Diner 2000 step walk
10:pm Before Bed
10 Almonds
2 Walnuts
Key Factors Before Starting Your 4 Week Out Contest Prep Diet
Here are some key factors that you need to focus on before stepping onto the stage.
Meal Frequency and Timing:
As you are now reached here on 4 weeks out contest prep, you know the meal frequency and its importance. From here you need to be more looking forward to winning the game. Aim for 5-6 meals per day, spaced evenly throughout the day. This will help maintain constant energy levels support muscle recovery and help you to work even harder in your final days of contest prep.
Macronutrient Breakdown and Calorie Goals:
You need to the best macronutrient ratio to support your specific 4 weeks out contest prep goals. You need to eat about 1.5-2 grams of protein, 1-2 grams of carbs, and 0.5-0.7 grams of fat per kilogram of body weight.
Food Choices and Examples:
The calorie deficit phase is very crucial for many, the low carbs hit athletes very hard, and a long diet makes people frustrated and angry. So, focus on eating the foods of your choice and make them tasty in your way, along with taste make sure you include foods that are lean protein sources which are high protein low-calorie food, complex carbohydrates, and healthy fats. Examples include chicken breast, sweet potatoes, brown rice, avocados, and nuts.
Meal Preparation Tips and Tricks:
Plan and prepare your meals in advance to ensure consistency and convenience. Use meal prep containers, and consider batch cooking to save time.
Before following any diet from the internet, you should also speak to your coach or nutritionist for better understanding, or you can comment below us to help you and guide you according to your goal and give your specific guidelines.
Conclusion
4 weeks out contest prep is the phase where you should focus on your diet, workout, mental toughness, and self-care during the last four weeks leading up to a fitness competition. You can make sure you give it your all on stage by following a carefully thought-out diet and exercise routine, practicing your posing, and learning efficient stress management techniques. Recall that determination, commitment, and an optimistic outlook are essential for success.
If you have any queries related to the 4 weeks out contest prep diet plan or would like to share your own practices, please consent a comment below. For more contest prep tips and resources, check out our related articles, products, or services. Together, we can help you achieve your fitness goals and succeed on competition day.
