Everybody has a dream to get a good physique but many of us fail to achieve that and even if we achieve that we are not able to maintain it because many of us are not professionals or bodybuilders, so the best we can do is achieve that physique and capture that in camera. Many of us are already in good shape but we just need an extra push to look our best. Today we will discuss How to Get in Shape for PHOTOSHOOT or COMPETITION.
But for that, you should have low-fat levels, at least below 15 percent and you should also have decent muscle mass in your body.
If you are above 20 percent fat levels then first go into a calorie deficit and try to come as close as 15 percent and try to preserve your muscle mass.
So now that you are below 15 percent fat levels, now is your peak weak. The next seven days will transform you into a different new level.
But for that, you should have low-fat levels, at least below 15 percent and you should also have decent muscle mass in your body.
If you are above 20 percent fat levels then first go into a calorie deficit and try to come as close as 15 percent and try to preserve your muscle mass.
So now that you are below 15 percent fat levels, now is your peak weak. The next seven days will transform you into a different new level.
Seven Day DIET for PHOTOSHOOT
Now we will Discuss the diet for the seven days before your photo shoot. We have divided diet part in 5 parts; Protein, carbs, fats, water, salt. The requirement for these will be different each day.
This diet is based upon an 80 kg guy who is at 15 percent body fat.
Day 1: On day 1 protein intake will be 170 grams, Carbs intake will be not more than 10 grams, Fats intake will be 80 grams, Water intake will be 3 to 4 liters and salt intake will be 1500 mg approx.
Day 2: On day 2 protein intake will be 170 grams, Carbs intake will not be more than 10 grams, Fats intake will be 80 grams, Water intake will be 3 to 4 liters and salt intake will be 1200mg.
Day 3: On day 3 protein intake will be 190 grams, Carbs intake will be 0, Fats intake will be 80 grams, water intake will be 4 liters and salt intake will be 1000 mg.
Day 4: On day 4 protein intake will be 195 grams, Carbs will be 0, Fats intake will be 70 grams, water intake will be 5 liters and salt intake will be 700 mg.
Day 5: On day 5 protein intake will 200 grams, Carbs will be 0, Fats intake will be 60 grams, water intake will be 2 liters and salt intake will be 0.
Day 6: On day 6 protein intake will be 120 grams, Carbs intake will be 280 grams, fats intake will be 10 grams, water intake will be below 1 liter and salt intake will be 0.
Day 7: On day 7 protein intake will be 100 grams, Carbs intake will be 320 grams, fats intake will be close to 0, water intake will be 0 and salt intake will be 0.
So, this is the diet for seven days to get that glycogen depleted from the body in the first 5 days and then refilling the carbs to get that bulky look and depleting the water.
Seven Day Workout plan for PHOTOSHOOT
Now we will discuss about the workout plan for the peak seven days.
Day 1: On day 1 we will do Chest, Triceps, and shoulders (Push Workout). Select the weight from which you can perform 20, 15, and 12 reps.
Day 2: On day 2 we will do Back, Biceps, and traps ( Pull Workout). Select the weight from which you can perform 20, 15, and 12 reps.
Day 3: On day 3 we will do quads, Hamstrings, and calves. Select the weight from which you can perform 20, 15, and 12 reps.
Day 4: On day 4 we will do Chest, Triceps, and shoulders (Push Workout). Select the weight from which you can perform 15, 12, and 10 reps.
Day 5: On day 5 we will do Back, Biceps, and traps ( Pull Workout). Select the weight from which you can perform 15, 12, and 10 reps.
Day 6: On day 6 we will do quads, Hamstrings, and calves. Select the weight from which you can perform 15, 12, and 10 reps.
Day 7: Just exercise for the pump.
PRO TIP: Try working out 2 times a day perform cardio in the morning and weight training in the evening.
In this workout plan, we are trying to deplete the glycogen by performing high reps.
So, this is a diet and workout plan a week before your photo shoot.
TRY this you definitely see a good change in yourself.
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