Hello everybody!
After the first phase, it's turn for second phase of dieting for fitness competition preaparation.
After the first phase, it's time for ketosis!
Did you ever wonder how bodybuilders get to that shape like on the stage for competition?
That's becaouse of rigorous diet that they go through.
For me, dieting for competition is definitely the worst part of the year!
First phase of dieting (On-season) is relatively easy.
In first phase I just started to lowering carbs... But second phase is a lot harder.
In second phase I need to lower amounts of carbohydrates as low as possible, and primarily take energy from a lot of protein and slightly less fat.
Training
In this phase I already train twice per day (12 training per week, sunday rest)
Morning training in this phase is essential for speeding up metabolism which contributes to fat loss.
I usually train every day other muscles group, thats two training of every muscle group per week.
Training should not be very long. Trains with less weight in order to make more repetitions.
Ketosis in competition preparation
The ketogenic diet is a special diet that bring the body into a state of ketosis. When we enter in a state of ketosis the body instead of carbohydrates begins to use stored fat as an energy source.
Ketosis is characterized by elevated levels of ketones in the blood and urine, which arise as a consequence of conversion of fats into simpler fatty acids and ketones. For ketosis is necessary for a certain period of time to enter a very small amount of carbohydrates.
When I start with ketosis, I'm taking carbs only at the morning (oats because of the fiber for digestion) and after traning (dextrose for glycogen)
Most of the energy what I take is from the large amounts of proteins and some amount of fat.
Meals
This is an example of one of my daily menu when I am at ketosis:
Meal 1:
- 4 eggs, 200 grams of chicken and 50 grams of oats
Meal 2:
- protein shake with dextrose (after training)
Meal 3:
- 400 grams chicken breast
- 3 eggs
- table spoon of olive oil
- salad
Meal 4:
- 400 grams of cottage chese
- 20-30 grams of walnuts or peanut butter
Meal 5:
- protein shake
Meal 6:
- 400 grams of chicken breast
- olive oil
Meal 7:
- 500 grams of cottage chese
- 50 grams of some nuts
Daily menu depends from person to person.
It is necessary to adjust amount of food to the weight, metabolism and age.
All photos are taken by me