Contest-Prep Diet For Champion Bodybuilder Vinny Galanti!

Before starting any contest diet, I go through a period of transition. Avoid competition diet disasters with this 15 week meal plan. This plan helped me win one competition and place 5th at Nationals.

As bodybuilders we all do the same things, we eat five to seven meals a day, and we drink about a gallon of water a day, and we have a set spilt training system that we feel works best for our body types. And we take supplements for various different goals, but the one thing that separates a good physique from a championship physique is: Consistency


Consistency is the key; never guess, never underestimate, never question the game plan. Sometimes we question the path we are on, and change gears too fast before we see any results. I am also guilty of this and had to learn the hard way.

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Consistency Is The Key.

Before starting any contest diet, I go through a period of transition. I take five weeks to "talk myself into it"; starting my diet. When I am 15 weeks out I am ready to go full swing.

I have all my ducks lined up, all the supplements I will use over the next three and a half months, and all the food I need in my freezer, cabinets, and fridge. I leave no stone unturned, no excuse to cheat on my diet. You must stay on your diet every day, all week long, every month.

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Consistency even applies to listening to your trainer/coach. You have to consistently listen to the help that is there for you, and if you are doing it alone, you have to be open to see when things are not working and then, and only then, make a change. You have to consistently pay attention to every detail.

Getting Ready For The '05 Nationals

When I got ready for the '05 Nationals, I had to re-qualify, and competed in the Gold's Classic here in NJ. I was eating your basic high protein low/mod carb diet without any added fats, and when I carb depleted from Sunday to Wednesday before the contest on Wednesday night I thought it was one of the best conditions I had ever been in. But after two days of carbing up exactly like I had done in the past, I looked flat and smooth on Saturday.

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Vinny Training For The 2005 Nationals.

Dave Palumbo changed everything, and I followed his advice the following week leading into the East Coast, again here in NJ, and came in bone dry and won my class, and followed that up with a 5th place in the NPC Nationals.

Here is what I follow for 15 weeks when I compete:

Meal 1:

Meal 2:

      • 8 ounces of grilled chicken breast
      • 1/4 cup of cashews
      • 2 cups of brussell sprouts

Before Training:

      • 1 serving EAA Stack

After Training:

      • 1 serving of EAA Stack
      • 1 serving of Storm

Meal 3:

      • 8 ounces of tilapia
      • 1/4 cup of almonds
      • 12 asparagus

Meal 4:

      • 8 ounces of sushi grade salmon
      • 2 cups of asparagus

Meal 5:

      • 8 ounces of grilled chicken breast
      • Large green salad with 1 tablespoon of olive oil and red vinegar

Meal 6:

      • 3 scoops of whey
      • 1 tablespoon of natural peanut butter

And all the very best with your ongoing progress as you complete Dave's 12-week training course.

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Vinny Galanti.

Vinny Galant
Champion bodybuilder
Universal Nutrition athlete for 11 years