There are no secrets on the Gym Professor website, only answers. Eight weeks out from a natural (drug-free) bodybuilding competition with the NPA (Natural Physique Association), below is an example day of Matt's eating routine. Matt's using the Gym Professor free-to-download gym workout app (GP Shuffle) in the run-up to competition in order to complete his gym workouts. For examples of these workouts, be sure to follow the Gym Professor Facebook page. For further tips, please sign-up to our free newsletter.

Matt writing: It's fair to say that I've been better prepared and more strict at this stage of competing previously. In essence, what I've listed below isn't too far from my normal daily routine - I'm normally this disciplined (& busy), it's just habit. I would like to tell myself that I'm training smarter this time round, not harder. However, at present, it's more a case of 'eye of the pussy cat', than 'eye of the tiger' and I'm too mindful of how other things in life are of far greater importance, which is by no means a bad thing, but not necessarily conducive to producing the best physique come show time. Aside from this, I'm strong in the gym and enjoying my gym workouts :).

In the past, I've been asked for my diet at various stages of competing. Then, many ask how I structure this around my working day and training, therefore, I've listed all of this. I've also listed supplements used (note: although brand's not too important, I have included this too). I must admit that if I'm at home for the day, my supplement usage is much less, however, being on the go most of the time, I find it of far greater convenience grabbing a shake, or, as my meals indicate, picking up a bag of salad and some cooked meats from a convenience store.

For reference, I'm currently weighing in at around 13 stone (182lbs) at 5ft,9".

So, here goes: A sample day 8 weeks out from competition. 

MATT’S SAMPLE DAILY EATING PLAN - 8 WEEKS OUT

TIME

ACTIVITY

FOOD

CARBS

PROTEIN

FAT

6:30am

Wake-up

PRE-JOG SNACK
Handful of Blueberries
Reflex BCAA’s + Vitamin C 1000mg


5g


trace


trace

6:30am

Slow-Jog - 30/40mins Steady State Jog @ approx. 6-7kph pace.

7:30am

Breakfast

PROTEIN PORRIDGE
100g Porridge Oats
36g Sci-MX Whey Protein
(with water)
+ Daily Multi-Vit. & Mineral

 

60.4g
2.9g

 

 

11g
25g

 

 

8.1g
1.5g

 

9:00am

Work - @ GymRatZ - UK's #1 for Specialist Gym Equipment

10:30am

Snack

MRP & FRUIT SNACK
2 Medium Sized Apple
1 Small Banana
50g Reflex One Stop All-in-One
(with water)

 

18.8g
23.2g
17g

 

0.6g
1.2g
25g

 

trace
0.3g
5g

1pm

Lunch

HAM SALAD
150g Ham
100g Leafy Salad
500g Punnet of Grapes


1.5g
1.7g
77g


38.3g
0.8g
2g


5.3g
0.5g
0.5g

4pm

Snack

MRP & FRUIT SNACK
2 Small Bananas
50g Reflex One Stop All-in-One
(with water)

 

46.4g
17g

 

2.4g
25g

 

0.6g
5g

5:45pm

Pre-Workout

PRE-WORKOUT
1 Medium Sized Apple
Strong Black Coffee + Reflex BCAA’s


9.4g


0.3g


trace

6:00pm

Workout - Gym Professor Shuffle Workout with Sylvan, Tom & Dave at Bob’s Gym – The Home of Bodybuilding in Bristol!

7:00pm

Post-
Workout Meal

CHICKEN SALAD
150g Chicken Breast
100g Italian-Style Salad


trace
1.5g


32.7g
1.1g


4.8g
0.4g

7:30pm

PT - More Gym Professor Shuffle workouts in action, not me this time :)

8:45pm

Home (Briefly)

1 Medium Sized Apple
+ Reflex BCAA’s

9.4g

0.3g

trace

9:00pm

Training - Charlie’s Gym Professor Shuffle Workout @ Body Management – Clevedon’s Best Gym!

10:00pm

Supper

SMOKED SALMON SALAD
120g Smoked Salmon
100g Leafy Salad
Vitamin C 1000mg + Magnesium 600mg

 

0.5g
1.7g

 

 

25g
0.8g

 

 

19.6g
0.5g

 

Note: I will also consume around 5 litres of water a day and approx. 10 teas (peppermint, black, fruit). I like my teas :)

 

TOTAL (GRAMS)

 

293.4

 

191.5

 

52.1

 

TOTAL (KCALS)

 

1173.6

 

     766.0

 

468.9

Total Calories = 2408.2

Closer to the competition (e.g. 4 weeks out), I'll post my updated eating habits. Be sure not to miss them by signing-up to the Gym Professor newsletter or social links.

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