3-WEEKS-OUT DIET PLAN

What you eat or don't eat three weeks out from a show can make or break your placing. Here's advice from Carla Sanchez, CSCS:

>> Pre- and postworkout meals are extremely important. Preworkout, consume 20-30 grams of whey isolate and a dose of essential amino acids. Postworkout, consume 35-40 grams of whey isolate and another dose of essential amino acids. Eliminate all other shakes.

>> Eat at least one serving of fish daily. Studies show that eating fish and/or taking fish oil supplements helps elevate your mood. Take a multivitamin/multimineral, glutamine, essential fatty acids such as fish or flaxseed oil, and essential amino acids.

>> Do not eliminate salt. Even sodium condiments such as Tabasco or soy sauce are still okay. Sodium is an important mineral involved in regulating body fluids and should not be cut from your diet until 2-3 days before your contest. Do eliminate cheat meals and creatine.

>> Drink at least a gallon of water every day.