12 weeks 1400 kcal/day
CompetitionCuttingShredding
About This Plan
A 12-week aggressive competition-prep diet plan starting at approximately 1,400 calories (adjusted to bodyweight) on a 45P/30C/25F macro split, designed to bring physique competitors to stage-ready conditioning. Protein is set high at 1.2g per pound of bodyweight to preserve muscle during the deficit — primary sources are chicken breast, tilapia, egg whites, and whey isolate. Carb sources are timed around training: oats and banana pre-workout, white rice and cream of rice post-workout, with fibrous vegetables (broccoli, asparagus, green beans) filling the remaining meals. Fats come exclusively from whole eggs (breakfast), almonds (snack), and fish oil capsules. Calories drop by 100 every three weeks, with a structured 48-hour refeed at maintenance calories at the end of weeks 4, 7, and 10 to reset leptin and prevent metabolic adaptation. Peak week (week 12) includes a water-loading protocol (2 gallons days 1–3, 1 gallon day 4, sipping only days 5–6) and a carb-depletion-then-load strategy to maximize muscle fullness on stage day. A four-week reverse-diet exit strategy is included, adding 150 calories per week post-show to prevent rapid fat regain.
What You'll Get
- Complete 12 weeks meal plan
- Approximately 1400 kcal/day with macro breakdowns
- Full recipes with ingredients and prep instructions
- Weekly grocery lists
- Swap options for dietary restrictions
