IOG GEAR

05/03/2026

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05/01/2026

11/13/2025

.​💪 Competition Prep Workout Split
​Dinner (Post-Workout): Broiled fish, sweet potato, and green beans.

​Competition prep workouts maintain intense weightlifting to signal to the body to keep muscle mass, combined with increasing amounts of cardio to burn fat.
​Weight Training: A split-training regimen is most common, targeting specific muscle groups on different days to ensure adequate rest and recovery. The focus is often on heavy, compound movements with moderate volume in the initial phases, adjusting volume and intensity closer to the show.
​A common 5-day split:
​Day 1: Chest
​Day 2: Back and Core
​Day 3: Shoulders and Traps
​Day 4: Legs
​Day 5: Arms
​Day 6 & 7: Rest (Active recovery/Cardio)
​Cardio: Cardio is progressively increased throughout the prep phase to speed up fat loss. You might start with 20-30 minutes of low-intensity steady-state (LISS) cardio and gradually increase the duration or incorporate high-intensity interval training (HIIT) as the show approaches.

11/12/2025

🔬 Bodybuilding Meal Prep Principles
Whether you are bulking (gaining muscle) or cutting (losing fat while maintaining muscle), these principles apply:

1. Prioritize Protein

Protein is the building block of muscle. Your meals must be centered around a high-quality protein source.

Goal: Aim for about 1.6 to 2.2 grams of protein per kilogram of body weight (or roughly 1.0 to 1.2 grams per pound).

Timing: Try to consume 20-40g of protein in every meal, spread evenly throughout the day (every 3–4 hours).

2. Strategize Carbs & Fats

These macronutrients fuel your workouts and support hormone health.

Carbs: Choose complex, slow-digesting carbs like oats, brown rice, quinoa, and sweet potatoes to provide sustained energy. Starchy carbs (like rice) are often best consumed around your workouts to replenish muscle glycogen.

Fats: Don't fear healthy fats (avocado, olive oil, nuts, seeds). They are essential for hormone production and general health. Aim for around 0.5 to 1.5 grams of fat per kilogram of body weight.

3. Batch Cook Staples

The core of meal prep is cooking large quantities of staple ingredients that you can combine into different meals throughout the week.

🍗 Bodybuilding Meal Prep Staples & Mix-and-Match
Focus on buying these ingredients in bulk to maximize efficiency and cost savings.

Macronutrient Best Choices for Prep Prep Tip
Lean Protein Chicken breast, lean ground turkey (93/7 or leaner), canned tuna/salmon, eggs/egg whites, lean beef (sirloin), firm tofu/tempeh. Cook in large batches: grill, bake, or pan-fry and season simply. Store plain, or season differently later in the week.
Complex Carbs Brown rice, Quinoa, Sweet potatoes, Whole oats, Whole-wheat pasta. Cook rice/quinoa in a rice cooker. Roast sweet potatoes. Portion into containers first.
Vegetables (Fiber) Broccoli, Spinach, Asparagus, Green beans, Brussels sprouts, Bell peppers. Roast or steam vegetables until slightly al dente (not mushy). Frozen vegetables are excellent for speed and nutrients.
Healthy Fats Avocado, Olive oil, Coconut oil, Nuts (almonds, walnuts), Nut butters, Chia seeds, Flaxseeds. Use oils for cooking or dressing. Add nuts/seeds to snacks or oats; add avocado just before eating for freshness.