The following is just a sample of a few different diet strategies from various competitors for you to compare and contrast.
 Sample Carb Back-Loading Weekly Meal Plan By Julia Ladewski I’ve been Carb Back- Loading for a year and a half now, and it has helped me maintain my weight class and get stronger. There are many adjustments that can be made based on an individual’s weight, muscle mass, and goals. Below is a sample week of my meals… along with a few mistakes that I’ve made along the way. Sunday- Training and carbs at night 8:00 a.m. 2 cups coffee w/ 1 tbsp heavy cream (each cup) 9:30 a.m. Coffee w/ coconut oil, cream, and whey isolate 12:00 p.m. 2 grass fed burger patties (with almond meal, egg and spinach mixed in) and 1 piece of cheese added to each 1 tsp fish oil (liquid) 1 tsp homemade peanut butter 2:30 p.m. String cheese, Pepperoni TRAINING- 4:00-6:00 p.m. 6:00 p.m. Post-workout shake: 5 grams leucine 5 grams creatine 30 grams protein 6:45 p.m. 3 pieces of pizza 1 chocolate cookie 9:30 p.m. Protein shake: 30 grams protein 5 grams leucine 1/2 cup ice cream Total carbs during backload: 160 grams Monday- Training and carbs at night 8:00 a.m. 2 cups Coffee w/ 2 Tbsp heavy cream 12:30 p.m. Homemade Flax Wrap 1 scrambled egg with red pepper, onion, and green pepper 3 slices of bacon 1/2 cup saut.ed zucchini w/ grated parmesan cheese Afternoon 1 cup coffee w/ 1 Tbsp cream TRAINING- 5:00-6:00 p.m. Post-workout shake: 5 grams leucine 5 grams creatine 30 grams protein 25g dextrose 7:30 p.m. (Dinner) 6-8 ounces ham (fresh from hog) 1/2 cup mashed sweet potatoes with cinnamon and a dash of brown sugar 9:00 p.m. (Snack) Protein shake: 25g protein 5 grams each Leucine/creatine 1/2 cup Greek yogurt 1 tbsp raisins 1 ounce chocolate Total Carbs during backload: 110 grams Tuesday- Carb day prior to morning training 8:00 a.m. 2 cups coffee & 2 Tbsp heavy cream 12:00 a.m. (Lunch) Flax meal wrap topped with: Low carb pizza sauce A little cheese Some crumbled sausage *A Delicious pizza! 3:00 p.m. (Snack) Iced coffee (1-2 cup coffee, heavy cream, stevia, and ice) 6:00 p.m. (Dinner) 4 ounces ham 1 white potato Snack 4 mild buffalo wings 1 fun-size M&M 1 serving ice cream Wednesday- Low carb morning training day 7:30 a.m. 2 cups coffee w/ 2 Tbsp heavy cream TRAINING- 8:30-9:45 a.m. Post-workout shake 25 grams protein 5g creatine/leucine 12:00 p.m. (Lunch) 6 ounces ham 1/2 cup green beans w/ 1Tbsp butter 3 grams of fish oil 4:15 p.m. (Snack) 1 hard boiled egg 1 piece of bacon 1/2 piece of a square sausage patty 7:30 p.m. (Dinner) 2 eggs scrambled 3 ounces ham 1 ounce cheese 9:30 p.m. (Snack) 2 low carb brownies w/ 1 tbsp homemade peanut butter | Thursday- Low carb non-training day 8:00 a.m. 2 cups coffee w/ 2 tbsp heavy cream 10:00 a.m. 1 cup coffee w/ 1 tbsp coconut oil and whey isolate 12:15 p.m. (Lunch) 2 grass fed burger patties (with almond meal, egg and spinach mixed in) and cheese on top 3 pieces of bacon- fresh from a hog Bit of ketchup 3 grams of fish oil 4:00 p.m. (Snack) 2 celery stalks 2 Tbsp homemade peanut butter 2 hard boiled eggs Extra workout- 6:30 p.m. 7:15 p.m. (Dinner) 2 hard shell tacos 4 ounces grass fed ground beef 1 ounce cheese Romaine lettuce 2 Tbsp salsa 2 Tbsp sour cream 9:15 p.m. (Snack) Protein shake 30g protein 5g leucine 2 pieces cinnamon raisin toast w/ butter Friday- Training and carbs at night 8:00 p.m. 2 cups Coffee w/ 2 Tbsp heavy cream 11:45 a.m. (Lunch) 3-4 ounces ham (fresh from hog) 2 ounce sausage patty fresh from hog 1.5 cups roasted brussel sprouts with olive oil 3:00 p.m. (Snack) 1 cup coffee w/ heavy cream TRAINING 4:00-6:00 p.m. 6:00 p.m. Post-workout shake: 30 grams protein 25g carbs (dextrose) 5g leucine 5g creatine 6:45 p.m. (Dinner) 1-1.5 cups squash & apple soup 3 slices french bread 2 grass fed hamburger patties 1 serving French fries 9:00 p.m. (Snack) Protein shake: 30g protein 5g leucine Gluten-free cupcake 2.5 rectangle graham crackers w/ homemade peanut butter Total carbs during backload: 150-160 grams Saturday- Low carb non-training day 8:00 a.m. 2 cups coffee and 2 Tbsp heavy cream 12:30 p.m. (Lunch) 5-egg omelet with bacon and cheese 4:00 p.m. (Snack) Handful of almonds 7:00 p.m. (Dinner) Rotisserie chicken: Breast Wing Part of a leg Broccoli, cauliflower, carrot mix w/ 1 tbsp butter 9:00 p.m. (Snack) Low Carb brownie Whipped cream (made from real heavy whipping cream) Mistakes I’ve made with Carb Back-Loading: 1. Back-loading every night. When I first started, I back-loaded every night. It was a great start, but the results were a little slower. 2. First meal post-workout wasn’t lower fat. Ideally, the post-workout shake and subsequent meal should be lower in fat—more like a bodybuilder type meal. For a while, I just ate whatever I wanted and paid no attention to choosing lower fats or leaner meats. 3. Too much junk. The great thing about carb back-loading is that it allows for you to have some junk. However, there was definitely a limit for me. If I grazed on junk instead of making it an actual meal, I felt worse and saw slower results. 
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| Ben Pakulski is a top body builder and this is his final 21 days before Arnolds last year. 
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10 Days to extreme definition: The Pro Fitness Model's Guide
Click on the photo to read the full article - final 10 days to cut before a show or photo shoot. This is not a lifestyle diet, but if you are already training and have some muscle, this sample diet could lean you out for the big day.
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