Category: Contest prep

According to one meta-analytic study on elite natural bodybuilders, male competitors reported consuming an average of 3,292 kcal per day during contest preparation, which was gradually reduced to achieve a specific level of leanness. This approach highlights that the quantity of food is highly individualized and decreases over time to drive the necessary fat loss.

For every gram of glycogen stored in muscles, the body retains approximately three grams of water. This is a key physiological fact that bodybuilders use to achieve a fuller, denser, and more defined physique on stage. This strategic manipulation of glycogen stores is known as carb loading and is a crucial part of the final week of contest preparation.

According to research, carbohydrate manipulation, along with water and sodium adjustments, is one of the most prevalent strategies used by bodybuilders in the final week before a competition. The exact amount and timing of carbohydrate intake, however, can vary significantly between competitors and depends heavily on the individual's physique and competition goals.

Studies indicate that over 90% of competitive bodybuilders utilize some form of carbohydrate manipulation during their pre-contest and peak week protocols. Understanding how to carb cycle for a bodybuilding show is a crucial skill for achieving that hard, vascular, and full look that wins competitions.

Contrary to the widespread belief that bodybuilders avoid salt at all times, the practice is actually a high-risk, short-term strategy employed only in the final hours before a competition. **Why do bodybuilders avoid salt?** The real reason lies in the intricate process of eliminating excess subcutaneous water to achieve maximum muscle definition on stage.

During intense, prolonged dieting for physique competitions, competitors deliberately increase their calorie intake for a brief period. This planned intervention, known as a refeed, is a strategic tool for managing the physical and mental stress of a strict calorie deficit, not an excuse for uncontrolled indulgence.

According to one review, 50% of competitive physique athletes incorporate some form of "cheat" or refeed into their preparation phase. The question, **do bodybuilders have cheat meals on prep**, reveals a strategic debate between controlled metabolic manipulation and the psychological demands of an extremely restrictive diet.

Bodybuilders typically spend 12-26 weeks meticulously dieting before a competition, with the final 'peak week' being the critical period for making crucial nutritional adjustments. So, **what should a bodybuilder eat before a competition** to achieve peak conditioning and muscularity? The final diet is a delicate balance of macronutrient manipulation to maximize muscle fullness and definition.