Bob Bell
 Pre-Contest Diet

  • 16 week diet

  • Caloric intake based on training frequency, intensity & duration of training

  • 60 minutes of cardio daily (heart rate about 150)

  • Beginning weight approx. 215 lbs, contest stage weight approx. 200

 

Meal # 1                           Protein (g)                    Carbohydrate (g)                            Fat (g)

VHT Bar                                30                                        28                                            6

1-2 Cup Coffee

Meal # 2

Natures Best                                                                                                                 
Iso Pure Shake                      40                                         3                                             0         

Fruit                                       -                                         30                                             -

-  SNACK  -        

Fruit                                       -                                         30                                             -

Meal # 3

5 oz. Chicken                        42                                          -                                             7

Salad & Veggies                      5                                         30                                            -

Meal # 4

Natures Best                         30                                         3                                             0
Iso Pure Shake

Fruit                                      -                                           20                                            -

Soy Nuts                              11                                          8                                             6

Meal # 5

VHT Bar                               30                                          28                                           6

Training & Cardio

Meal # 6

Natures Best
Iso Pure Shake                     35                                           3                                            0

Fruit                                     -                                            30                                            -

Meal # 7

4 oz. Chicken                       33                                             -                                           5

large bowl salad & veggies      5                                           30                                            -

                                        ______                                   ______                                    ______ 
                                           261                                        243                                          30
                                           x 4                                          x4                                          x 9
                                          1044                                        972                                         270

· Multiply by calories per gram 

(protein= 4, carbs= 4, fat=9) 

· Add up total calories (1044 + 972 + 270) = 2286

· Divide total calories of protein, Carbs, and fat by 2286

 

                        1044 / 2286 = 46%                    972 / 2286 = 42%                        270 / 2286 = 12%

 

                              46% Pro                               42% Carbs                                    12% Fat

 

This is only 1 sample diet.  This particular day was 2 weeks from competition, and the calories happened to be 300-500 calories less than on an average day.  

Questions/comments, or if you'd like a detailed and specially designed diet for yourself email for more information regarding this service.

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