Contest Prep Meal Plan — 11-Week Progressive Cutting Guide

$20 Value

The exact food-by-food plan I used to diet down for the stage

Most "meal plans" hand you one menu and leave you guessing when to pull it back. This one doesn't. It's a complete 11-week progression that tightens phase by phase, protein held steady while carbs and fats come down on schedule

Every portion is spelled out in grams, weighed, and cooked across five meals a day, with pre- and post-workout meals built in and separate Standard and Higher-Calorie training-day menus once you hit the back half of prep.

What's inside:

• Start Here guide — how the plan works, the rules, and a phase-by-phase breakdown of what changes and when
• Full 7-phase meal plan — all 5 meals, exact portions, from week 1 through 7 weeks out
• Daily Macros tab — calories and protein/carbs/fat for every phase, in an editable sheet you can retune to your own brands and body
• Grocery list — every ingredient in one place, ready to shop

Who it's for:

Physique and bodybuilding competitors dieting for a show, lifters running a serious cut, and coaches who want a proven template to adapt for clients. If you'd rather follow a fixed, repeatable menu than count macros from scratch every day, this is built for you.

Format: Instant-download Excel workbook (.xlsx) — works in Excel, Google Sheets, and Numbers.

This is a nutrition template for healthy training adults and is general information, not medical or dietetic advice. Consult a physician or registered dietitian before starting any prep. Not intended for minors or anyone with a history of disordered eating.