Any tips for pre contest diet

[Ally]

Hey

thanks to all your replys on comp routine, im getting there

Can anyone advise what i should do 10 weeks out. I have my diet spot on and i eat very cleanly. I just wondered how soon i should carb up and then de-carb im a bit of a novice on this front.

 

[muskate]

I wish I could give you a proper answer but it is very individual. I don't know your age, body fat levels, height, weight etc.

Here is the pre-contest diet I followed for my competition: What my pre contest diet looks like - meal by meal

You can use it as a template.

The diet I go through in the video is:
Diet:
1. 500ml egg white
100g oatmeal
2 whole lemons

2. 200gr chicken breast or turkey breast
50g brown rice
100g spinach, lettuce or kale

3. 200gr chicken breast or turkey breast
50g brown rice
100g spinach, lettuce or kale

4. 1 can wild salmon
50g brown rice
225g mixed vegetable (corn, carrots, peas and green beans)

DURING WORKOUT: 30g BCAA

POST WORKOUT
2 scoops (60g) whey isolate
50g oatmeal

5. 200g beef liver
100g spinach

6. 1 can tuna
3 whole eggs
10g psyllium husk
greens powder
-I follow this diet every day. On the days where I am only doing cardio and abs, I remove all the oatmeal and brown rice from the diet.