Contest Prep Tip Two – Body Sculpting Diet Duration

Body Sculpting Diet Duration

The duration of Body Sculpting contest preparation is probably the most common question I receive. It is very hard to answer for everyone as there are a lot of variables that play a part according to each person.

The 1st and probably most important variable is current figure. Does this person need to lose 5kg or 15kg, 10kg or 20kg? Depending on what stage of training you are at will be the largest determining factor as to how long you choose to run a diet/fat loss phase for.

The 2nd variable that is often looked at is your upcoming schedule. If you are looking to compete, but have a holiday for example, 8 weeks out from holiday, you may not pick up your diet a few weeks earlier to make sure you’re covering any mistakes that will be made on holiday (because let’s face it, no one is 100% strict on holidays, right?).

The 3rd variable I usually take a look at, which in many cases doesn’t get looked at enough, is current calorie intake. If you’re consuming 1,200 calories 20 weeks out from a show, I’ll tell you one thing, you are not going to make it to the stage in time. You will end up on a VERY limited amount of calories and a large amount of cardio in order to get lean. I see this a lot and unfortunately I have to turn a lot of competitors away who are looking for a coach, as they are only interested in getting to the stage and take no consideration of their metabolism, money and more importantly, health.

So here are a few tips to make sure you don’t have to diet your ass down for 6 months and you make it to the stage in time without TOO MUCH stress (there will always be a little stress, some more than others).

  1. Be relatively lean/maintain a relatively lean physique before you start your diet. This will make sure that you can take it slow and steady and not have to rush your diet.
  2. Make sure you have the time available to dedicate yourself 100% to the task at hand.
  3. Do a solid off season with a coach focusing on increasing strength and lean body mass and building up your metabolism to a point where you are going to be able to handle a diet for at least 16-20 weeks.

Typically, a diet should last no longer than 24 weeks. Rule of thumb, if you think you need 16 weeks, give yourself 20. If you think you need 10 weeks, give yourself 12-14. Always allow extra time so that if there are any speed bumps along the way, you know you have time to fix it and still be on track to reach your goal of getting to the stage in time and being competitive.

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