If you’re a competitive physique athlete—whether in bodybuilding, physique, bikini, or figure—you know how crucial contest diet secrets are for success, especially during “Peak Week.” Competitive bodybuilding is intense, with your body as the playing field and your appearance determining the outcome. Success requires discipline, dedication, and mental toughness.
Planning your contest diet is crucial. You need a solid strategy from the start to avoid last-minute mistakes that could sabotage your progress. Trust me—I learned these contest diet secrets the hard way early in my career.
This is the exact plan I followed that led me to become a professional bodybuilder, win contests, and land photoshoots. This is what diet coaches and gurus charge thousands of dollars to create for you—but not EFX Sports. We’re here to give back and to make this information accessible to everyone. The weekly feedback I receive from all who have followed my plan is amazing—and it will be for you, too!
Protein is essential throughout your contest diet and typically stays consistent, except during Peak Week. Aim for about 1.5 grams of protein per pound of body weight. The goal is to build and maintain muscle, keeping it fueled and preventing breakdown.
The biological value (BV) measures how much of the nine essential amino acids are in a protein source. Higher BV proteins found in animal products (meat, fish, poultry, eggs, milk) are complete sources, while lower BV proteins found in plant sources (legumes, nuts, grains) are incomplete.
The body needs nine essential amino acids from food: leucine, isoleucine, lysine, methionine, valine, threonine, histidine, phenylalanine, and tryptophan. There are also six conditionally essential amino acids (proline, arginine, glutamine, tyrosine, cysteine, glycine) that the body can usually make, but during stress, you might need more from your diet.
Carbs are crucial for energy, fueling workouts, and burning fat. From Week 12 onward, I like to alternate between high-carb and low-carb days.
Carbs come in two forms: simple and complex.
Carbs are your body’s primary energy source, and depending on training intensity, athletes typically need 2.7 to 6 grams per pound of body weight daily.
Not all fats are equal. Some are pro-inflammatory (high in omega-6), while others are neutral or anti-inflammatory (balanced in omega-3 and omega-6). For example, pork lard and sesame oil are high in omega-6, while beef tallow and coconut oil are more balanced.
For this diet, limit fats and rely mainly on what’s naturally in your protein sources. However, if you cook with fats, choose a better omega-6 to omega-3 ratio.
Pork, Lard, and Bacon fats (12:1 ratio – at least 40% saturated)
Sesame oil: (45:1 ratio – at least 15% saturated)
Peanut oil: (34:1 ratio – at least 17% saturated)
Beef Tallow (1.5:1 ratio – at least 47% saturated)
Ghee, a clarified butter from cow’s milk (1:1 – at least 65% saturated)
Butter, cow’s milk origin (1:1 ratio – at least 65% saturated)
Coconut oil: (2:1 ratio – at least 87% saturated) primarily medium chain triglycerides
Red palm oil: (2:1 ratio – at least 52% saturated)
Macadamia nut oil: (2:1 ratio – at least 16% saturated).
Vegetables are your friend! They don’t need to be counted in your macros because they often take more calories to digest than they provide. Veggies are full of fiber, vitamins, and minerals, which help keep you feeling full and energized. They also support a healthy digestive system and promote beneficial bacteria in the gut.
We begin by cleaning up the diet and eliminating off-season foods.
NOTE: If you get hungry, you can eat as many veggies or salads as you want with any meal. Use only fat-free dressing or vinegar.
Calories drop, and intensity picks up.
NOTE: If you get hungry, you can eat as many veggies or salads as you want with any meal. Use only fat-free dressing or vinegar.
Calories drop, and intensity picks up.
NOTE: If you get hungry, you can eat as many veggies or salads as you want with any meal. Use only fat-free dressing or vinegar.
*Note: Potassium is an important electrolyte for the heart. Over-supplementation can be dangerous for individuals with impaired kidneys or heart function or if you are already dehydrated. If your blood potassium level rises above 7.0 mmol/L, you are in hyperkalemia, which requires immediate medical treatment.
By following this plan, you’ll be well-prepared for competition day. Stick to the diet, maintain your cardio, and keep your focus. You’ve put in the hard work—now it’s time to showcase the results, and don’t forget to smile!
