BUILT

Q. If you were training Canadian IFBB pro Rob Belisle, how would you structure his pre-contest diet prep?

A. I’ve never actually seen Rob compete, but judging from a few photos I’ve seen, he does a great job at coming in shredded. Regardless, with all my clients, I would do a complete WNS body analysis to assess strengths and weaknesses 12 weeks prior to his contest.

The WNS body analysis would break down into three important phases:

Phase 1 (Weeks 1–4): Initial Consultation and Customized Program Development

This phase begins with a telephone or in-person consultation with Rob. After discussing his personal goals as well as his current physical condition and eating habits, I’d design an all-encompassing nutrition program that would map out everything he needed to eat and in which amounts. Every single food portion would be carefully calculated and included for a very specific reason. I’d essentially become his “food scientist,” putting together the ultimate customized program to meet his goals.

Phase 2 (Weeks 5-8): Nutrition Overhaul to help Bust through Plateaus

During this phase of the program, I’d have Rob fill out weekly reports detailing his progress or any struggles he experienced in the time frame provided. I’d personally evaluate his report and make changes to his diet accordingly. His diet would always be changing during this phase in order to ensure his progress is on track going into the final phase.

Phase 3 (Week 9-12): The Final Stretch to Physical Greatness and Peak Condition

We are now nearing the end of the 12-week journey, and this is where things would get intense for Rob. He would begin carb and fat rotation, meaning he’d eat more or less fat and carbs based on the intensity of his training. His cardio would increase significantly during stages in this phase, and taper out nearing the end, depending on the condition achieved. The week before he hit the stage, he’d no longer be building any muscle; rather, he’d be focusing on all the details to ensure he peaked on time. I’d really be focusing on getting his body fat percentage down but at the same time ensuring he stayed hard, vascular, and full, so he looked even more shredded than he currently competes at. This phase is also filled with motivation and support, especially within the 48 hours leading up to the contest. We all know how anticipation, nerves, and diet can affect your mood, and I believe having a coach you can rely on to help you through the tough times is imperative and can make all the difference.

These are just the general principles of my nutrition system; there are many other adjustments to consider depending on my athletes’ progress and conditioning.

If you want to read more by Jayson Wyner, see his other column questions by clicking HERE. If you want to hire Jayson to train you, visit: http://wyner-training-systems.com