If one is naturally endomorphic (has a hard time losing weight), then they may want to lengthen their dieting time to 16-22 weeks. If one is naturally ectomorphic (has an easy time losing weight) however, they may want to diet for a shorter period of time, and I would recommend a time period of 11-15 weeks. It is for this reason that I usually try to give myself enough time so that I only need to lose 1-1.5 lbs per week at most. If one tries to push their body to lose more than 2 lbs per week for any length of time, then they will begin to experience quite a bit of muscle loss. One can probably lose up to 1.5 lbs per week and retain most, if not all of their muscle mass (provided their training and nutrition are optimized). Short periods of high severity dieting (more than 1000 kcals per day below maintenance level) are not too muscle wasting, but prolonging them for more than a few days will certainly cause one to lose a good deal of muscle.Īs a general rule of thumb, losing 1 lb of bodyweight per week will allow one to retain most of their muscle mass. The severity of your calorie deficit will, to a large extent, determine how much muscle you retain/lose. Keep in mind that if you think you have around 25 lbs of fat to lose, you are not going to be able to lose it all in 10 weeks and keep all of your lean body mass. Look yourself over and be honest about your faults, strengths, and about how long you think it will take for you to get into stage shape. The first thing that should be done is an “assessment” of your body. Before I begin talking about a proper pre-contest diet, we need to examine exactly how long a person should diet for a contest. If you want to do well in a bodybuilding competition, you should expect to do nothing less. When you see the winner of a bodybuilding competition onstage, rest assured they tracked their calories, carbs, proteins, fats, and never missed meals. It is not enough to just clean up what you eat, it must be far more drastic than that. Pre-Contest Dieting: Obviously the most pertinent issue regarding pre-contest preparation is the diet aspect of preparation.
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