Updated : Sep 24, 2019 in Blog

Contest Preparation: 2 Weeks Out bodybuilding diet

All of us want to flaunt your absolute best what they have been working in the fitness center when it comes to go for a bodybuilding contest or go for vacations anywhere. In this article we will talk about that how do you plan 2 weeks out bodybuilding diet to look best in the contest. The nutrition is the key to get the absolute best physique. You can’t spend time on the treadmill or do high-intensity exercises when your diet is not good. In simple words, your diet makes your physique. This two-week diet will help you to retain the muscles when you will pair it with cardio and supplements. The positive and desired outcomes will come from what to take in your diet. The following are some guidelines that will surely help you to plan your diet for the contest preparation.

Know Your Food for 2 Weeks Out bodybuilding diet:

The priority food for this two-week diet should be protein, carbohydrates, healthy fats, and sodium content. Here we will discuss the macronutrient ratios of this diet as follow


The protein consumption should be 40% that preserve and protect your hard earned muscles. In general, people take 1 gram of protein for 1 pound of weight but if you are following this diet, you should take 1.4 grams of protein.

The Protein Source

  • Lean red meat
  • Chicken breasts
  • Tuna
  • Whey protein


The carbohydrates are the effective way when it comes to burning more fats. So, try to add more carbs in your daily diet to get the good results.

The Carbohydrates Source:

  • Brown rice
  • Oatmeal
  • Vegetables
  • Sweet potatoes


With the consumption of carbs and protein, add healthy fats in your 2 Weeks Out bodybuilding diet that help you to keep the levels of testosterone normal in your body. Moreover, it also preserves the muscle mass and avoids your body from the starvation condition by the constant flow of fats.

Fats Source:

  • Fish oil
  • Flaxseed oil



The supplement is the great ingredient to prepare your body for the contest because it reduces the calories without the muscle loss. Moreover, supplements also regulate the fat accumulation in your body. Seasathin is the best supplement when it comes to adding a supplement diet for the contest. But remember to avoid the use of this supplement before one week of the contest because your muscles will be exhausted with its continuous use.

Green Tea:

You should add green tea to your two-week contest dieting plan because it can speed up your metabolism and burn the stored fats. Moreover, it is also good for your immune system. When the contest’s days near you, your body’s immune system may be at nutrient deprivation and green tea will greatly help you in this regard.

Foods to avoid:

There are some food choices you should avoid when you plan your diet for content preparation. Supplements stores the water, so you should cut the intake of supplements before the contest day. Also, don’t take protein bars in your diet because it can give you more calories and considered as bulking diet.


These tips for 2 Weeks Out bodybuilding diet will help you to prepare your body for the big day and give you great results. Leave a comment and share your suggestions with us.