Bodybuilding Prep


So as most of you know, Becci and I are doing a Bodybuilding competition in June. Don’t laugh (at me, Becci looks great), it’s a goal and hopefully it will be all good come the 29th June. I am of course nervous and way out of my depth physique wise, but, I don’t want to bang on about that.

What I do want to talk about, is the dieting down side of things.

Many of you may, or may not know what a bodybuilding competition involves. I’ll explain what my perception of the whole process is.

You pick the show, however many weeks away, and you schedule your nutrition and training to perfection so that you drop body fat and/or weight each week until the show arrives. The way you do this, is to do simply 2 things.

1. Reduce calories at each weigh in/measurement date

2. Increase exercise/energy expenditure at each weigh in/measurement date.

By doing this you should keep progressing, and if you do it right, you should time it correctly for the show in however many weeks time.

Clearly, there’s a bit more to it than that, you should be working out your protein, fat and carbohydrate intake daily and total calories, how many you ingest and expend through exercise and living, how many calories you burn through each exercise session, and how much muscle you can realistically hold on to by changing the energy in/energy out.

There’s also the final week prep, which, is complicated as hell, with all sorts of techniques you can use to get the water out of your body, to get that absolute shrink-wrapped effect, not removing too much glycogen from the muscles in case you look flat etc etc.


Anyway, that’s enough of the obvious stuff Dan, get on with it.

So, now I’ve explained the show process the way I see it, I’ll go through the whole nutrition process, bare with me, there is a point to all this as long as I remain focused on the goal of my post, we will get there. (Sometimes I go totally off track and forget what I am meant to be posting about ha).

Dieting for a show. Now those of you who have done a show will be laughing in my face after this, but, its all about opinions.

I see a lot of people on my Facebook/Twitter/Instagram feeds all displaying what they are eating, prepping for shows, getting themselves as lean as possible. What do I see? I see the following:

Grilled meat.


Mostly plain and looking like it needs an injection of fun.

I can tell you what, until the final few weeks, I ABSOLUTELY REFUSE TO EAT THAT WAY.

I am telling you, we are getting leaner and leaner each week, by just getting our macros right, and eating NICE & INTERESTING FOOD.

I say FUCK the grilled chicken breast, steamed fish and broccoli bollocks.

I want to stay sane.

Honestly speaking however, we keep it varied as possible. So, we do eat some basic foods such as Nando’s sauce on brown rice with chicken and greens. But it tastes pretty good, and I am one fussy mo-fo.

I am of course going to change this later on and dial it in closer to the comp.

Below is our cupboard!


So here is what I have been eating this week (not all of my meals, but some):

Thai Green Curry, with Rice Noodle Ribbons

Mexican Chicken

Spanish Chicken/Rice & Chorizo

Beef Stew and New Potatoes

These are just some of the meals we eat.

Clearly, when we get closer to the show, we will dial it in and be more rigid, as the rest of the people in the competition will have been for a lot longer. I however, wish to change other variables, like, bring my calories and manipulate them to where I want to be and increase cardio activity (mountain biking on monday yay) to burn more fat.

It’s working. I’ve dropped 9% body fat, in 9 weeks and have lost only 2kg in weight. Mexican Chicken

Double Chicken & New Potatoes with Dijon Mustard & ChivesThe Takehome message I am trying to give out here, is that if you are thinking that eating “clean” means eating boring grilled and steamed crap all the time, think again.

Be imaginative, use initiative and put some sodding effort in to food. If you get your calories, nutrients and macros right, you can have freedom.

I want to enjoy food, not think of it as a chore.






Here are the recipes for some of the above foods as a lot of people requested.

All meals to be served with a side of greens!

Chicken with spring greens & mustard potatoes

2 Chicken breast
300g new potatoes
Spring greens, chopped
2 cloves garlic, crushed/ pureed
1.5 tsp dijon mustard
1/2 bunch of fresh chives, finely sliced
1 tbsp greek yoghurt
Boil new potatoes and spring greens until tender. Boil spring greens with the garlic!
Bash breasts out and season with s&p, fry both sides in coconut oil until cooked and crispy, then put to one side keeping warm.
Slice up and add potatoes to the pan and crisp up for a few minutes, then add the mustard and chives. Take off the heat and stir through the yoghurt.
Serve with fresh chives on top.
Spanish chicken and rice
2 chicken breasts, sliced
160g Brown basmati rice (uncooked)
200g passata
30g chorizo, chopped
1-2 red onions, chopped
1/2 red pepper
1/2 yellow pepper
2 tsp paprika
1/2 tsp chilli flakes
Cook rice according to the packet. run under cold water and keep to the side.
Fry chicken, chorizo and red onion, add spices.
Add peppers for a few minutes.
Add rice and fry off, add passata until thickened and warm through.
Mexican chicken (or turkey)
2 chicken breasts, sliced lengthways
1 green pepper, sliced lengthways
1 red pepper, sliced lengthways
2 white onions, sliced lengthways
2 tsp paprika
1tsp cumin
1tsp chilli flakes
1 avocado
1 tbsp greek yoghurt
Fry off meat with onion on a high heat for 5 mintues, adding seasonging halfway through.
Add peppers and fry until cooked.
Mash avocado with the yoghurt, add s&p and some garlic if you fancy.
Thai green curry with ribbon noodles
2 chicken breasts
150g dry thai ribbon noodles
3 tbsp green thai curry paste
200ml coconut milk
1 pak choi
1 head spring onions
Sliced cabbage
Handful mushrooms
Soak noodles as per instructions then rinse under cold water and keep to one side.
Fry chicken in curry paste and the whites of the onions.
Add veg for a few mins then add coconut milk.
Cook down until thickened, stir through noodles and serve.

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