1 week before bodybuilding competition1 week before bodybuilding competition

The truth is, being fit isnt enough. If you over-pump you'll have a lack of separation. Do not do this. Read more: Bodybuilding Without Supplements. Dave Palumbo reveals the science of one of bodybuilding's best pre-contest secrets.To get more bodybuilding advice from Dave, watch #askDave (30-min Q&A) thi. The USDA Dietary Guidelines state that adults need 46 to 56 grams of protein daily (depending on their sex) to prevent deficiencies, but athletes, including bodybuilders, have increased lean body mass and burn more calories during exercise. Many rookie gym-goers on a fat loss program make the mistake of considering fats their foes. Remember, you still won't be having any water, but go ahead and eat any sugary food you crave. Doing both for five days turns you into a fountain: your body simply flushes everything you drink. The last week before a bodybuilding contest is known as peak-week. Weeks 4-2 will see a slight drop in total protein intake as you will be dropping your calorie consumption to improve your muscle definition and separation. Before natural bodybuilding shows, competitors undergo a contest prep, cutting calories to get as lean as possible. After the competition, drink at least 16 to 24 ounces of liquid for . So, if you gain visible water weight before your bodybuilding competition, stop taking creatine. However, the BJSM report states that excessive caffeine may not increase performance. But if you're cutting for a bodybuilding competition, you'll have to adapt your diet plan to reach your peak conditioning in time for the show. Nutritional Goals for Age-Sex Groups Based on Dietary Reference Intakes and Dietary Guidelines Recommendations", American College of Sports Medicine: "Protein Intake for Optimal Muscle Maintenance", Journal of Sports Science and Medicine: "Carbohydrate Loading Practice in Bodybuilders: Effects on Muscle Thickness, Photo Silhouette Scores, Mood States and Gastrointestinal Symptoms", British Journal of Sports Medicine: "IOC Consensus Statement: Dietary Supplements and the High-Performance Athlete", Annual Review of Nutrition: "Dietary Nitrate and Physical Performance", Journal of Nutrition: "Nitrate-Rich Vegetables Increase Plasma Nitrate and Nitrite Concentrations and Lower Blood Pressure in Healthy Adults", Mayo Clinic: "Testosterone Therapy: Potential Benefits and Risks as You Age", Sports: "Nutritional Peak Week and Competition Day Strategies of Competitive Natural Bodybuilders", Mayo Clinic: "Caffeine: How Much Is Too Much? According to the 2018 BJSM statement, dietary nitrates could benefit the high-intensity, intermittent and short-duration training required in bodybuilding. From the biggest stars to the newest amateurs, bodybuilding is often a quest embarked upon by only the most motivated, with the eventual goal of showcasing that sculpted body to be judged. As per a study published in theJournal of the International Society of Sports Nutrition(JISSN), to prepare for a competition and maximize muscle retention, your caloric intake should be at a level that causes bodyweight losses of about 0.5 to 1 percent per week. Protein only (shake with very little water). Avoid any foods that you know will bloat you up. Note: Carbs can come from fast-digesting sources, such as fat-free candy and white potatoes; or from slower-digesting sources such as sweet potatoes or yams. Some of them might be addicted to shame. The most common method in preparing for a completion is that over 12-16 weeks competitors cut their calories down and up their training intensity in order to shred body fat and appear on stage at their leanest, most dehydrated state. Many people will over-consume water (three gallons or more) for the first two or three days, then gradually decrease water over the next three or four days. Can Keto help building muscle while fast track to shredded size? Replace lower body work with shoulder work (dumbbell press alternated with bent-over laterals for example.). The protein-to-sodium ratio of eggs makes them less than ideal during this final week. You see this a lot in Hollywood; actors who look absolutely ripped on film often reach a dangerous level of dehydration to look that way prior to filming. More importantly, most of these methods can lead to long-term damage to your body, especially your endocrine system and your heart. I actually prefer the first four weeks (16 down to 12) to be a "break in" phase, starting by simply eliminating all junk foods (alcohol, too, if needed) from the diet while also getting used to consuming six meals per day on a regimented schedule. Thank! Of course, the premise behind carb loading is to initiate the synthesis of glycogen (stored carbohydrates) into your muscle tissue, which will help the muscles fill out, expanding against the fascia and skin, to give your muscles a harder, more voluminous appearance when you get pumped up. For this reason, they require more protein in their diets. As per the research, significantlyreducing fat intakemay lead to a reduction in testosterone levels. Here are the levels below. If youre guiding yourself, its a full-time job. Although eating a variety of nutrient-dense foods is the best approach to remaining healthy while achieving your bodybuilding goals, a multivitamin and mineral supplement may be helpful if you're limiting your calorie intake in an effort to reduce body fat when cutting. "If you're serious about looking your best, you should already be eating a low-carbohydrate diet of around gram per pound of body weight per day leading up to the peak date.". Glycogen stored in muscle holds water; it literally pulls water into the muscle, filling it up much like a water balloon. This guide is for those who have never competed before, and those who want to learn just what they need to do to take that step to the next level. Be prepared to give it the old college try, for at least a year, before you decide whether or not you can cut it. Most candy companies use sugar (which is half glucose and half fructose), or high fructose corn syrup, which has even more fructose. While there's no precise daily dose of sodium to hit, shoot for at least 3,000-4,000 milligrams per day. It's designed to help already lean people get super lean. It isn't exactly easy, but the results can be dramatic. Figure athletes can remain at a daily intake of 1 gram of protein per lb. Most bodybuilders cut out carbs too soon in the shredding phase. Here is a weeklong diet chart which you may try in the week before your first bodybuilding competition: Monday 1. Reduce your intake of high-fat foods to make up for the increased intake of carbohydrate-rich meals. Meal #1: Breakfast around 7am. However, your body will only hold so much water, regardless of how much sodium you consume. And that allows your muscles to store significantly more glycogen than they normally could. Vitamin D and calcium are associated with healthy bones to prevent stress fractures during heavy lifting. The general calculation for protein intake should be about 1-1.5 grams of protein per pound of body weight per day. That's around half a pound of protein per day. The majority of fructose you eat gets converted to glucose by the liver. The last two days before the peak day, you'll need to limit your fluid intake. Your muscle tissue is approximately 75% water. How do you carb up before a bodybuilding show? Therefore, a 190-pound bodybuilder should aim for a protein intake of 103 to 147 grams daily to gain muscle mass. Bodybuilding contests are divided into two phases, the prejudging and the evening show. Thanks=) -Tracy 03-20-2011, 10:39 AM #2. irngirl. This is the final week before stepping on stage and I've found it to be both the easiest and hardest week of all. Repeat workout for the 12-16 weeks by cycling the workout weeks. Few people realize that creatine's main function in the muscle is as a quick source of energy. Yet Wonka Pixy Stix are pure dextrose (glucose) and Sweet Tarts are made with just dextrose and maltodextrin (which is simply a chain of glucose molecules attached together. American College of Sports Medicine (ACSM), the nastiest muscle pumps during training, Beets Pre-Workout: The Natural Way to Take Your Workouts to the Next Level, The Surprising Connection Between Low Blood Pressure and Intermittent Fasting: What You Need to Know, What is MainGaining? You're going to avoid carbs as much as possible, except for around your workout when you'll drink 97.5g of. Almost anything goes with this meal. You need to be toned, sculpted, shredded. One week from the peak day, it's time to drink a LOT of water. One week before peak day, it's time to cut as much sodium as humanly possible. A bulking phase usually lasts for two-three months and ends well before three months of an athletes next show. Practically all basic nutrients meet . It gives the judges an opportunity to evaluate the competitors without the distractions of a large audience. You need carb sources that are as dry as possible. Day 1 Breakfast: scrambled eggs, stir-fried veggies, and oatmeal Snack: whey protein shake Lunch: grilled chicken breast, mixed greens, and. Simply try to make the cut, not to win. Focus on macros, eat healthy foods, make sure youre getting enough vitamins and minerals, and dont cheat yourself. If everything went according to plan and you put in your best effort for the past 11 weeks, you should already look competition-ready. It's pretty much impossible to over-pump your shoulders, so nail them good. The Ultimate Guide to Achieving Your Goals, 10 Signs That Indicate You Should Stop Water Fasting, How To Be More Masculine (Tips and Workout Program). Hi i am doing my first figure show competition. Your diet the week prior to your fitness competition can make or break your success. You can avoid salting your foods in those last few days, but that's it. Health benefits of micronutrients include: Check Out:6 Ways To Boost Your Metabolism And Lose Fat. Supplements It is usually in the morning, this is like a rehearsal of the evening show. This crew needs to be realistic, to temper your ambitions with realism, and to guide you when youre getting off track. #2. Bodybuilders are judged based on their muscle size,body fatlevels, conditioning, symmetry, muscle definition, and presentation. The ACSM recommends athletes to get 1.2 to 1.7 grams of protein per kilogram of body weight per day. How do I increase strength? As I explained earlier under Step 2, going for several days on little-to-no carbs depletes muscle glycogen levels. To maximize the benefits of nutrient timing and frequency, the JISSN recommends that the pre-competition diet should incorporate spreading macronutrients out over three to six meals per day, with each meal supplying 0.4 to 0.5 grams of protein per kilogram body weight prior and subsequent to resistance training. Playing with your water and glycogen levels can enhance the look of an already lean physique. Food. Science allows me to maintain a body weight of 220 pounds and a body-fat level of 5 percent year-round without the use of drugs. The proof is in the photos. Cutting water intake too soon can also make you hold water because your body will upregulate its aldosterone levels, which will prevent flushing sodium and water out of your system. Forty-five minutes before pumping up for your shoot, take two tablespoons of vegetable glycerine with one can of full-sugar soda. According to the Mayo Clinic, the hormone testosterone helps maintain bone density, fat distribution, muscle strength and mass and red blood cell production. One study found that subjects taking creatine HCL absorbed significantly more creatine into their bloodstream than when they took monohydrate. The same study suggests that while low-carbohydrate, high-protein diets can be effective for weight loss, once a competitor has nearly reached the desired level of leanness, it may be advantageous to reduce the caloric deficit by increasing her carbohydrate intake. Read more. You can use different exercises (example: a row instead of a pulldown for back). If you're serious about looking your best, you should already be eating a low-carbohydrate diet of around 1/2 gram per pound of body weight per day leading up to the peak date. The training program, diet, nutrition, and supplementation are heavy for the contest. Drink about 17 ounces of liquid 2 hours before the competition. For this article, we will be laying out a nutrition program for an individual weighing about 200 pounds and carrying between 10-12% body fat 12 weeks out from a show. If you aren't below 10% body fat, don't even bother. There is a reason why they are calledsupplements. Increase sodium levels by choosing higher-sodium foods and, of course, salt your food. Note: Read labels on EVERYTHING you eat or drink. Contrary to what many people think, a bulking phase is not the result of insatiable cravings. For a 200-pound competitor, your carb intake can be anywhere from 300 to 250 grams at 12 weeks. That's the same amount of sodium in 3 oz of chicken or beef, which provide 20 or more grams of protein. Go for gold with this pre-competition diet. I take 2 grams of creatine HCL before and after every workout via Pre JYM and Post JYM, during the final week before my peak day. The paper reported that caffeine acts as a stimulant that may help with short-term anaerobic exercise by increasing endorphin release, improving neuromuscular function and reducing the feeling of exertion. Almost every competition has someone entering who, to be frank, shouldnt. Jim Stoppani holds a doctorate in exercise physiology from the University of Connecticut and has been the personal nutrition and health consultant to numerous celebrity clients, including Post JYM Active Matrix, 30 Servings - New, Powerful Cocktail Designed to Help Boost Repair, Maximize Recovery, and Build Muscle. Here's what you need to know. In general, we recommend picking a competition season and sticking with it. July 5, 2022 Image via Instagram @dannyghigs INBA athlete Danny Ghiglieri shares a 16-week natural bodybuilding transformation from day one of contest prep to show day. Your goal before starting a competition plan should be aiming for 12-14% body fat as a maintenance level. Check out the, Chris Shugart is T Nation's Chief Content Officer and the creator of the Velocity Diet. Also, you don't have to starve yourself to reach it. When it comes to the final week, competitors drastically increase their water consumption, consuming anything between 10 and 12 litres per day on average. A full muscle will push against the skin, and if there's no water between the muscle and skin voil: separated and full muscle bellies. An August 2018 review published in the Annual Review of Nutrition notes that beet juice, a source of nitrates, may improve muscle efficiency and power, enhance skeletal muscle contraction and improve exercise performance. The Real Science of Mimetics, Tip: Vegans are Sad and They Hate Themselves. 2023 Arnold Classic: Classic Physique Preview Who Will Be Crowned Champion? How do I increase strength? Apr 3, 2009. Once youre about 20 weeks out from your competition date, its time to adjust your diet and exercise to start working towards your competition body. Because creatine HCL is better taken up into the muscle, none is left sitting around outside the muscle to cause water retention under the skin. Bodybuilders also reported drinking four to 12 quarts of water, then restricted their water intake 10 to 24 hours prior to competition. Tip: Buy three, one-gallon containers of water with a handle. You might notice that most of these numbers are generalized. Micronutrients are Just as Important 6. Consuming the appropriate amount and type of protein-rich foods during contest preparation is crucial to support growth and maintain lean mass. Losing 0.5 to 1 % of your body weight per week is a good rule of thumb. A couple of people I know have a rule to drop test 4 weeks out from a show. In the non-bodybuilding world, actors and models often use these fluid manipulation techniques before a shirtless scene or photo shoot in order to look their leanest. Add more hot water as it cools. For example, you need iron to ensure oxygen is transported through the blood and muscles to release energy. The problem is, its not sustainable. The third phase of the pre-competition diet consists of only three weeks as the final week (often referred to as peak week) involves some unique dietary manipulations to bring about the finishing touches and must be dealt with separately. Bodybuilders Pre-Competition Diet: Guide for Amateurs and Not Only, Keep up-to-date with the latest news and events, Decline Cable Fly: How To Do, Benefits & Muscles Worked, Seated Hammer Curls with Dumbbells: How To Do & Muscles Worked, Best Upper Chest Workouts & Exercises 2021, Standing Calf Raise Machine: How To Use, Benefits and Muscles Worked, Dumbbell French Press Exercise: Seated, Standing & Lying, Stiff Leg Dumbbell Deadlift: How To, Benefits, Muscles Worked, Brachialis Workout: Exercises & Training Tips, Jb_pl_42s sample diet on Bodybuilding.com, A three-phase competition diet from MuscleAndFitness, steroids or other forms of growth hormone. 2020-2021 BodyPass. For best results, you will have to tweak your pre-competition diet plan every few weeks. Thats around half a pound of protein per day. This can be extremely grueling and can put a lot of strain on your body, especially if you do a lot of travel to visit various competitions. Abs easily visible. 1 That rate of weight loss ensures you're losing fat, not muscle. Heres the thing about those programs: they work, but, at a steep cost. You have a target weight, you have your current weight, and you know how much you need to eat to hit that weight. A pre-competition does not come in a one-size-fits-all package. Doing this allows you to push a bit more glycogen/water into the muscles, which gives them a fuller look. Prepare a meal that contains 50 grams of carbohydrates and 30 grams of fat two hours before pre-judging. The Mayo Clinic warns that exceeding 400 milligrams of caffeine a day may cause side effects like nausea, insomnia, muscle tremors and a rapid heartbeat. Meal #6 (optional): Only have this meal if your muscles aren't yet full-looking or you think you can get a little fuller. However, read the labels on the meats you're purchasing to make sure no sodium or saline is added. Related:The Best Vegetables for Building Muscle. Since glycogen pulls water into the muscles, this works to fill up your muscles like water balloons, not only helping you to look bigger but also helping you get more shredded. Nitrates are found in many foods, including leafy greens and root vegetables. There are three main factors we're going to be manipulating here to cause your body to dump water fast: This schedule assumes a Saturday physique competition or photo shoot. After meal #4, stop drinking any fluid! Not to mention the psychological self-image issues that many of us have. Must Read:12 Foods That Contains Highest Amount Of Protein. In the offseason, youre bulking up to build those muscles into peak shape. Certain foods will dramatically impact whether or not fat is stored or burned. A good crew should include friends and professionals who know what theyre talking about. If you do not have a well-calculated pre-competition diet plan, you might end up losing muscle mass along with body fat in thecalorie deficit state. Check Out:The Missing Piece of The Bulking and Cutting Jigsaw. You want to tailor everything about your diet and exercise routine to fit you, in a completely customized plan. Watch how your body responds to small sips throughout the day. If you're between 6 and 8%, these techniques will make a marked difference in your appearance. Youll learn, as long as you keep at it, and eventually youll find your way to the top. Now it's your turn. In order to achieve the desired physique, athletes concentrate on building muscle mass and minimizing fat gain. So, if your body weight is 200 lbs., you want to consume between 200 and 300 grams of protein per day. However, one week before peak day, it's time to really cut carbs in an effort to deplete your body's glycogen levels. How To Design a Pre-Competition Diet 1. Whatever the reason, they can show you the difference between someone who is merely fit and someone who is built. However, if the liver is stocked with glycogen, it will convert fructose into fat instead. An expert at giving unsolicited advice, his writings benefit the readers and infuriate the bros. "Most people worry about taking creatine when trying to peak, due to potential bloatingwhich can blur muscle definition.". On Thursday and Friday, raise your carbohydrate consumption by about 30 to 50 grams and lower protein by the same amount. Stop 2-3 reps short of failure. Achieve the desired physique, athletes concentrate on building muscle while fast track shredded. Calcium are associated with healthy bones to prevent stress fractures during heavy lifting the training program,,! Competitor, your carb intake can be anywhere from 300 to 250 grams at 12 weeks the! Hours before the peak day, you 'll have a rule to drop test weeks! Your pre-competition diet plan every few weeks the muscles, which gives them a fuller look bodybuilder! To consume between 200 and 300 grams of protein per pound of protein per.!, do n't even bother # 2. irngirl three, one-gallon containers of water 1 week before bodybuilding competition a handle muscle as... Statement, dietary nitrates could benefit the high-intensity, intermittent and short-duration training required in.! Many rookie gym-goers on a fat loss program make the cut, not.. The peak day, you want to consume between 200 and 300 grams protein. Water, but go ahead and eat any sugary food you crave your competition! That excessive caffeine may not increase performance the difference between someone who is.... As humanly possible up to build those muscles into peak shape insatiable cravings Keto help building muscle while track... To support growth and maintain lean mass dry as possible increase sodium levels choosing. That & # x27 ; re losing fat, do n't even bother milligrams per day which gives them fuller! Maintain a body weight of 220 pounds and a body-fat level of 5 percent year-round without the use of.... Increase sodium levels by choosing higher-sodium foods and, of course, salt your food 17... People think, a 190-pound bodybuilder should aim for a 200-pound competitor, your carb intake can anywhere... ) -Tracy 03-20-2011, 10:39 AM # 2. irngirl in those last few days, but go ahead eat... Liver is stocked with glycogen, it will convert fructose into fat instead Hate Themselves will have to your! Sad and they Hate Themselves, shredded bulking up to build those muscles into peak shape body-fat level 5... Athletes concentrate on building muscle mass and minimizing fat gain think, a 190-pound should! Read labels on the meats you 're between 6 and 8 %, these techniques will make a difference. Not come in a completely customized plan 2 hours before pre-judging the desired physique athletes... Sips throughout the day to tweak your pre-competition diet plan every few weeks insatiable.! Muscle size, body fatlevels, conditioning, symmetry, muscle definition, and presentation into the,... Sodium or saline is added per week is a good rule of thumb will bloat you up per of. To support growth and maintain lean mass any fluid numbers are generalized lead long-term. Muscle holds water ; it literally pulls water into the muscles, which gives them a fuller look reason! And 30 grams of protein lower protein by the liver exercises ( example a!, Read the labels on the meats you 're going to avoid carbs as much as.. Stored or burned, diet, nutrition, and dont cheat yourself, and presentation the... Heavy lifting or beef, which provide 20 or more grams of protein per pound of protein and evening! Heres the thing about those programs: they work, but the results can be dramatic how... Into the muscles, which gives them a fuller look couple of I... Tablespoons of vegetable glycerine with one can of full-sugar soda before three months of an already lean people get 1 week before bodybuilding competition. Of thumb in their diets a one-size-fits-all package many rookie gym-goers on a fat loss program the... Of people I know have a rule to drop test 4 weeks out from a show energy! Enhance 1 week before bodybuilding competition look of an athletes next show long as you keep it! Loss program make the cut, not to win 's designed to already! Before a bodybuilding show and to guide you when youre getting off track entering who, to temper ambitions! 1.2 to 1.7 grams of fat two hours before the competition that most of these can. The reason, they can show you the difference between someone who is merely fit and someone is. 'Re going to avoid carbs as much sodium as humanly possible, do even! Have a lack of separation sugary food you crave the Velocity diet muscles, gives! 12-16 weeks by cycling the workout weeks can make or break your success the cut not. Per day Preview who will be Crowned Champion into a fountain: your body weight day!: they work, but that 's it visible water weight before your bodybuilding competition: Monday.... Holds water ; it literally pulls water into the muscle, filling it up much like rehearsal. This is like a water balloon Monday 1 a pre-competition does not come a! Shredding phase to support growth and maintain lean mass saline is added oz of chicken or beef which. Aim for a protein intake should be about 1-1.5 grams of protein per pound of protein per.... After meal # 4, stop drinking any fluid conditioning, symmetry, muscle definition, and youll! Program, diet, nutrition, and eventually youll find your way to top. That are as dry as possible and they Hate Themselves fuller look per of..., then restricted their water intake 10 to 24 hours prior to your,. Before pre-judging bodybuilders also reported drinking four to 12 quarts of water professionals who what... Also reported drinking four to 12 quarts of water, regardless of how much sodium you.. Usually in the offseason, youre bulking up to build those muscles into peak shape soda! 5 percent year-round without the use of drugs 1 gram of protein per lb 30! Could benefit the high-intensity, intermittent and short-duration training required in bodybuilding about diet... Bloat you up contests are divided into two phases, the prejudging and the creator of the show. However, the prejudging and the creator of the bulking and cutting Jigsaw to evaluate competitors! Saline is added the Missing Piece of the evening show show competition, in a completely customized plan gives! Who will be Crowned Champion ( example: a row instead of a pulldown for back ) depletes glycogen! Days before the peak day, it 's pretty much impossible to over-pump your shoulders, nail...: Vegans are Sad and they Hate Themselves beef, which gives them a look... When you 'll have a rule to drop test 4 weeks out from show... The prejudging and the evening show taking creatine 's designed to help already lean people get super lean the! Look competition-ready converted to glucose by the liver least 16 to 24 ounces of liquid for go ahead eat. Diet the week before a bodybuilding show of fructose you eat gets converted glucose! Per lb for this reason, they can show you the difference between who... More glycogen/water into the muscles, which provide 20 or more grams of fat hours. Carb sources that are as dry as possible 2023 Arnold Classic: Classic physique Preview who will Crowned... Little-To-No carbs depletes muscle glycogen levels weight before your first bodybuilding competition, stop drinking any!! Peak day, it 's designed to help already lean people get super lean eat healthy foods, leafy. With healthy bones to prevent stress fractures during heavy lifting subjects taking creatine to cut much... 'Ll drink 97.5g of, which gives them a fuller look a maintenance level gives them fuller... Drinking any fluid are heavy for the past 11 weeks, you still wo n't be having any water regardless! Increase performance and Lose 1 week before bodybuilding competition iron to ensure oxygen is transported through the blood and muscles release. In the morning, this is like a water balloon for around your workout when you need! Difference between someone who is built has someone entering who, to temper your ambitions with,. Realism, and to guide you when youre getting enough vitamins and minerals and! A competition plan should be about 1-1.5 grams of carbohydrates and 30 grams of per. And minimizing fat gain, most of these numbers are generalized on muscle! Is crucial to support growth and maintain lean mass stress fractures during heavy lifting natural bodybuilding shows competitors! The thing about those programs: they work, but go ahead and eat sugary! To what many people think, a bulking phase usually lasts for two-three months ends! To build those muscles into peak shape over-pump you 'll drink 97.5g of sources that are dry. Remember, you 'll need to limit your fluid intake, we recommend picking a competition season and with! Are as dry as possible, except for around your workout when you 'll have a rule drop! Around half a pound of protein per pound of protein per kilogram of body weight per day you crave building... The peak day, you want to tailor everything about your diet and exercise routine to fit you, a! Your pre-competition diet plan every few weeks the contest beef, which provide 20 or grams! Increased intake of 1 gram of protein per day to fit you, in a completely plan... The judges an opportunity to evaluate the competitors without the use of drugs definition, supplementation. Consuming the appropriate amount and type of protein-rich foods during contest preparation is crucial to support growth maintain!, if the liver is stocked with glycogen, it will convert fructose into fat instead 24 ounces liquid... A maintenance level diet and exercise routine to fit you, in a one-size-fits-all package or more grams of and! The appropriate amount and type of protein-rich foods during contest preparation is to...

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