Hi guys, the summer season is very close, and for many athletes it is time to go on stage, I am 3 weeks and 5 days out from my first show in junior class and I will share with you my current pre contest diet to have some help or advice from you. I do not need to lose much weight, I just need to lose a bit of water in the last days of my show

First thing in the morning: 6gr Glutamine + 3gr Leucine + 5gr EAA + 10gr BCAA 4:1:1 + 0,5gr VIT C
Cardio: usually 3 x week, 30 min StairMaster or Walk uphill on the treadmill for about 50 min

Meal 1: 250 gr chicken breast and veggies (broccoli, spinach or green beans) + 2gr Omega 3, Multivitamin
Meal 2: 500ml egg whites, 40gr oats and veggies (broccoli, spinach or green beans)
Meal 3: 450gr cod with lemon
Meal 4: 250gr lean meat and 50gr oatmeal

Workout (about 2 hours after my meal number 4) 6 workouts x week for about 1hr or so
Intra-wo: see above, as in the morning but the glutamine is 8 grams instead of 6 grams
Post-wo: 50gr whey protein hydrolyzate

Meal 5: 500ml egg whites, 50gr oats and veggies (broccoli, spinach or green beans)

Protein: 340 grams
Carbs: 100-120 grams
Fat: 15-20 grams

Water intake is about 5 litres daily.

Sorry for my bad english but is not my first language, I hope that everything is understandable, thanks