How do you get ripped up for a competition?

Jason from Syracuse, New York asks:

How do you transform your physique so much from offseason to competition, Amer?

Amer the Hammer responds:

I have been recieving quite a bit of questions regarding my diet. Today is the official 4 week mark, as I never count the show day.

I started my diet at about 5 weeks out, I start my cardio at 5 weeks out and begin my diet and training at a body fat % of about 7-8%, however I dont care to weigh myself, or measure my body fat as you are not judged on your weight or body fat, but on many other things; symmetry(head to toe, front to back etc), detail, personality, face, marketability and most importantly STAGE PRESENCE.

Around week 4 is when I really tighten(clean) up my diet, not that it is dirty, but more importantly I alter food sources and add in more supplements. Year round I use a few supplements: AGENT•M Bcaa, whey protein, casein protein, and fish oils.

I woke up today sore as a BI%&, which means one thing...CHANGES must be made now.

1st change are my supplements, the supplements i will use are:

•Hydrolyzed Whey protein

•AGENT•M BCAA

•GLUTAMEND Glutamine

•Omega Oil fish oil

•Glucosamine

I add in these supplements because my food choices are limited, and it can be difficult to get an adequate amount of vitamins, minerals, nutrients, and amino acids. These supplements are mainly to surpress pain, that way I can still train hard and not feel like I got hit by a truck everyday, allday.

The next change is that I remove the Caesein protein as I remove all lactose foods. My whey is lactose-free. Also I add in more white fish(tilapia and Black COD) and remove 2 of the turkey breast meals. I cut my carbohydrates down to under 140g per day, which are only eaten morning meal, pre workout, and post workout. The rest come from veggies.

Another change is that I restrict more of my sodium, I do not watch it too much until about 4 weeks out, but now I begin to use sodium free condiments. Those are week 4 changes.

Check back daily for Amer the Hammer's Workout of the Week and Meal Plan of the Week on the home page of www.MuscleProdigy.com to help you get the best body of your dreams. Amer is a premiere fitness model and personal trainer that has helped hundreds of clients go from fat to contest ready in as little as a few weeks. Amer can help you with all of your needs including fat loss, body toning, muscle building, and pain management.