Bodybuilder Justin Harris in gym doing heavy dumbbell rows

HOW A BODYBUILDER REALLY EATS

Preparing for the bodybuilding stage can be intimidating, especially if it’s your first time competing. There are so many vital components necessary to bring a winning physique to the stage that it’s easy to become overwhelmed. That's where a good coach can make all of the difference. Here, super heavyweight bodybuilder and coach Justin Harris shares the diet he used to build muscle in the offseason and the diet he used to step on a national-level stage with a ripped, muscular physique.

OFFSEASON DIET
Harris’s offseason diet generally takes up most of the year, depending on how many bodybuilding shows he does. The goal is to add as much lean muscle as possible in that timeframe. The sample diet is based on his height of 5’11” and starting weight of 273 lbs.

MEAL 1:
5 oz flank steak
1 cup white rice

MEAL 2:
5oz flank steak
1 cup white rice

MEAL 3:
5 oz flank steak
1 cup white rice

MEAL 4:
Roasted chicken salad w/ chipotle southwest sauce (Subway)

MEAL 5:
6 oz flank steak
2 cups broccoli

MEAL 6:
50 g protein powder (casein, pea, beef, or egg)

 
CONTEST DIET
Harris’s contest diet is typically 16 weeks long. The sample diet is based on his height of 5’11” and starting weight of 263 lbs at the 11 weeks out mark.

MEAL 1:
1 scoop whey isolate
1 scoop egg white protein
1 scoop EAAs such as Silo[9]
5 g Glutamine
1 cup old fashioned oats
1/8 cup cashews

MEAL 2:
8 oz chicken breast
1 cup brown rice

MEAL 3:
8 oz turkey breast
1 cup brown rice

MEAL 4:
8 oz flank steak
1 cup brown rice

MEAL 5:
8 oz turkey breast
1 cup brown rice

MEAL 6:
8 oz flank steak
2 cups broccoli
1/4 cup cashews

Notes:
Harris typically adds 1-3 grams of borage oil to his mid-day meals, as well. As he begins to drop carbs even lower, the borage oil, high in gamma linoleic acid (GLA), will increase with each meal. The additional oil is roughly half the calories from fat added in place of the calories from the carbs dropped. So, if he drops 35 grams of carbs (about 1 cup brown rice), he’ll add roughly 10 grams of fat. Later in the diet, he may drop that fat to 5 grams, to create a greater caloric deficit if needed.

 

JUSTIN HARRIS COACHING
If you're new to the bodybuilding and fitness game or just looking to take your physique to the next level, investing in a good coach can make all the difference in reaching your goals. With decades of experience, both as a competitor and coach, Harris's knowledge is matched by few in this industry. Whether you are a bodybuilding or fitness competitor, athlete, or someone who is just motivated to make a change, he has a program that's perfect for you.

To learn more about his programs, visit www.troponinnutrition.com or email him at justin@troponinnutrition.com.