ESSENTIAL: When preparing for any type of physique competition, supplementation is crucial for retaining your hard earned lean muscle while simultaneously losing accumulated bodyfat for that well-conditioned look judges want.
To maintain and gain muscle, start with two containers of UMP (pick your favorite flavors, and be sure to mix it up for variety), 2 bottles of Quadracarn (over 35 years of age), Lean Out and 7-Keto. Add Glutamine Select for increased muscle retention.
Ultimate Muscle Protein as listed in the meal plan below
Quadracarn – 3 tablets three times daily (morning, pre workout, and evening)
Lean Out – 2 with each and every meal
7-Keto – 3 capsules, 2x daily about 6 hours apart
Glutamine Select – 2 scoops mixed in 8-16 oz. water and sipped during training
ADVANCED: To continue adding Lean Muscle, even in a fat loss centric diet, choose to add the time tested combo of Mass Amino Acids and Ultra 40 Liver tabs.
Mass Aminos – 4 with each meal
Ultra 40 – 4 with each meal
COMPREHENSIVE: Muscle retention becomes crucial as your contest approaches, add Muscularity and Density to your meals to round out your nutrient profiles, stabilize blood sugar and preserve lean tissue.
Muscularity – 2-3 with each meal
Density – 2-3 with each meal
MAXIMUM: The final step in achieving your best ever competition body would be to add in Muscle Synergy (can be substituted with Creatine Select, to fit your budget).
Muscle Synergy – 1 scoop (8 tablets) 2x daily; take one serving directly before training on those days
Men’s Physique Contest Prep Nutrition Plan
Note: In the meal plans below all meats are weighed prior to cooking
1 whole egg + 3 egg whites, 5 oz. lean meat, ½ cup oatmeal (before cooking)
Option B: 3 egg whites, 1 whole egg omelet with 1 or 2 oz. cheese, 1 slice whole-grain toast with almond butter
2 Scoops Ultimate Muscle Protein, 2 tablespoons healthy fat (almond butter, flax oil, olive oil) or 2 tablespoons heavy whipping cream, add enough water to make a shake or pudding the consistency you desire.
Whole food option: 8 oz. lean beef, 1 apple or other fruit from "Master Foods List"
8 oz. lean meat, 6 oz. sweet potato or 2/3 cup cooked brown rice, 2 cups vegetables (broccoli, etc.) and/or salad with 2 tablespoons Newman’s Own Oil and Vinegar or Balsamic salad dressing
(same as meal #2)
8 oz. lean meat, 2 cups vegetables, Salad with 2 tablespoons vinegar and oil dressing.
Protein Shake or Pudding: 2 scoops Ultimate Muscle Protein, add enough water to make shake or pudding the consistency you desire.
NOTE: It’s okay to adjust portions or add or decrease a meal as needed to maintain progress. Do not worry about the particular order of your meals, if you want to eat Meal #1 as your last meal of the day, go ahead, it’s OK.
BEVERAGES: Make sure that you drink at least six to eight 8 oz. glasses of water each day (that’s four 16 oz. bottles). Watch out for calories in the liquids you drink, juices and regular soft drinks will sabotage your progress. Limit your beverages to water, coffee, unsweetened tea, diet sodas, and Crystal Light.
FREE FOODS: You can eat any of the following at any time, without jeopardizing your results: Sugar free gum, sugar-free Jell-O, Splenda, Equal, seasonings, mustard, vinegar, hot sauce, salt and pepper.
Your First Grocery Shopping List
Now, let’s get started! Your first stop is the grocery. Here’s a list that will take care of about everything on your nutrition plan.
1 carton of liquid egg whites
1 carton eggs
1 small container of Heavy Whipping Cream and/or One container of Almond Butter (usually found in the Natural Health Foods section of your store)
1 container Quaker 1 minute Oatmeal
Skinless chicken breasts
Fresh or frozen fish or tuna cans (packed in water)
Lean ground beef or turkey breast
Uncle Ben’s Ready Rice
Medium sized sweet potatoes
2 or more bags of salad (or fresh greens for salads)
Fresh or frozen vegetables of your choice
Newman’s Own Oil and Vinegar dressing (or Balsamic Vinaigrette)
2 twelve-packs of bottled water
If you can’t tolerate (or just don’t like) one or more of the foods listed in your nutrition plan, please check our Master Foods List for acceptable substitutions.