LEARN HOW TO COOK

792.  Hopefully, guys, you are not stuck in a time warp that you think the kitchen is for women only. If so you're in the wrong sport. To develop a contest-winning physiquo you have to become as familiar with pots nnd p.ins js you are with barbells and dumbells. Once you know how to cook you are in complete control of your nutritional destiny.

THE DIET DOCTOR

791. If you have access to someone who is highly knowledgeable about precontest dieting, use that person as a resource. We don't mean a general nutritionist either. Such individuals are great for advising the average person, but know next to nothing about dieting for bodybuilding. In fact, they'll think what you are doing is Draconian and they'll likely try to talk you out of it!

AVOID APPETITE SUPPRESSANTS

790.  You may be tempted to go the "pill route" to curb your appetite, but we caution against this. Appetite suppressants not only slow your metabolism down and cause the body to store more fat, but many of the prescription forms have been linked to severe side effects.

THE AA APPROACH

789. THE AA APPROACH One of the reasons the Alcoholics Anonymous (AA) program is so successful is support. As soon as one member starts slipping, other members and councilors are ready to step in and offer support and encouragement. As soon as you decide to compete, make contnct with other bodybuilders who are either doing the same thing or at least went through it before. Make a pact that as soon as one of you starts falling off the wagon, another can step in and renew your focus.

JUST TWO TO THREE MINUTES

788.  With your increased cardio and decreased calorie intake you're going to suffer regular cravings for food, especially junk foods. Experts have discovered that if you can hold out for two or three minutes the craving will subside. It seems the body gives up and 'eaves you in peace When you feel one of those "I must have it! cravings coming on, try drinking a glass of wntor or going for a short walk. 

Keep A Diet Journal

787. KEEP A DIET JOURNAL You should already have a workout journal. Buy another one just for recording your eating habits. Write down every morsel you consumed, when you did so, and what you felt like throughout the day. Not only will this force you to be honest, it will be invaluable the next time you compete. You will be able to look back at your contest prep history and see how your diet affected your body and energy levels.

THE MATHEMATICS OF FAT

786  Keep in mind that what you put into your mouth is as important as how many calories - you must eat clean! However, to simplify, here is a basic math formula. Each pound of fat you need to lose contains about 3500 calories. By cutting 500 calories from your diet each day, or by doing an extra 500 calories' worth of activity, you'll lose a pound of fat each week. This means it will take you 12 weeks to lose 12 pounds of fat. If you cut your calories by 750 (or increase your calorie burning by 750 calories) it will only take you nine weeks to lose 12 pounds. Most competitive bodybuilders use a combination of cutting calories and increasing their cardio. Keep in mind experts don't recommend losing more than one to two pounds per week.

DONT CRASH

785. DON'T CRASH The problem with a crash diet is that much of the weight lost will be muscle. The goal is to gradually lose fat while preserving muscle. Many of bodybuilding's greatest stars have succumbed to this problem. Not only did they compete at a lighter bodyweight, but their bodyfat percentage was actually higher than previous years. The goal is to slowly lose bodyfat while preserving muscle tissue. The best way to do this is to gradually cut calories, not subject your body to a sudden 100- calorie-a-day deficit. 

HOW LONG TO GET IN SHAPE

784.  Assuming that you have no more than 15 pounds to lose, a comfortable time period for dieting is three months, or 12 weeks. This means you lose just about one pound per week. One of the mistakes novice bodybuilders make is underestimating how long it takes to reduce fat levels. It's better to give yourself too much time than not enough.

HOW LEAN ?

783. Generally speaking, male bodybuilders will need to get their bodyfat percentage down to three to five percent, and females down to seven to nine percent. Yes, these numbers are low and unhealthy, but remember you'll only be maintaining such low bodyfat levels for a week or two.