Ever wonder what a bodybuilders diet and cardio routine looks like in the weeks leading up to a contest? Well, here’s a quick glimpse at one popular diet called carb cycling. This method has a low-, medium-, and high-carb day. This is what it looks like per day and these are macro totals for protein, carbs and (healthy) fats.
6 Meals per day
– Monday – Low Carb Day (Protein-285g; Carbs-50; Fats-49g). Carbs are taken in the first meal of the day and the post-workout meal. Eat your healthy fats with meals that don’t contain carbs.
– Tuesday – High Carb Day (Protein-210g; Carbs-200; Fats-14g). Carbs are eaten at every meal of the day except the last. Again, healthy fats are eaten with meals that don’t contain carbs. On this day, it’s only the last meal.
– Wednesday – Medium Carb Day (Protein-255g; Carbs-125; Fats-28g). Carbs are eaten at 4 meals & healthy fats at the other 2 meals – you can make it the last 2 meals of the day.
– Thursday – Low Carb Day (same as Monday)
– Friday – High Carb Day (same as Tuesday). However, you can play around with the carbs on this day because you can use this day as your Cheat Meal day. On this day, You can have pretty much whatever you want for dinner and will even have dessert if you feel like it.
– Saturday & Sunday – for these days you can make sure that you eat a good amount of protein. And, if you are out of the house, you don’t have to feel guilty about having a meal at a restaurant. That said, it shouldn’t be pasta and bread! Make it a protein-based item with limited carbs. Plus, if you eat a big meal at a restaurant, you can make sure not to eat 6 full meals like normal since that one meal could probably count for two meals calorie-wise.
As for cardio, before a contest, you will be doing some but not too much. Do just enough to keep your heart healthy and keep the bodyfat at bay. A good measure is about 3 sessions during the week for 25 minutes each session. This will definitely be going up as the weeks progress.
Also note that everyone is different and this method and schedule may need some fine tuning by the individual. You may need more carbs; some may need less. You have to try things out for yourself to see what works best for you.