Many bodybuilders follow strict diet routines leading up to a pro show. Men’s Physique competitor Christian Guzman is not one of those bodybuilders.
On July 6, 2023, Guzman took to his YouTube channel to share his IIFYM (if it fits your macros) diet that he follows to lean out for his upcoming bodybuilding contest. At the time of recording, Guzman was 25 days out from stepping on stage. Check out the full video below:
Guzman adheres to the IIFYM (if it fits your macros) diet to get in shape for his upcoming bodybuilding contest. IIFYM is a diet touted for its flexibility. The approach is that the dieter can have any food they’d like as long as they hit their target macronutrients each day.
For example, if a bowl of ice cream is 400 calories but fits within the confines of the overall macro count, then the dieter can eat it while theoretically staying on target for their goal. While concessions might need to be made elsewhere to ensure the numbers work, that kind of flexibility can be valuable for people who struggle with diets that are too restrictive.
Christian Guzman’s Contest Prep Diet
Here is the breakdown of Guzman’s six-meal diet plan:
Meal One — Breakfast (12:15 p.m.)
Part One
- Whole eggs — three
- Maple turkey bacon — two slices
Part Two
- Oatmeal — 60 grams
- Blueberries — 50 grams
Macros
- Fats: 21.9 grams
- Carbs: 54.5 grams
- Protein: 36.3 grams
- Calories: 554
Guzman divided his breakfast into two parts. One bowl had white eggs and maple turkey bacon. The other had steel-cut oats and blueberries. Although Guzman added bell peppers and onions, he didn’t track their macros.
I’ve got a lot more protein to eat.
Guzman was in an aggressive calorie cut as he was only four weeks away from stepping on stage. During his contest prep, the Men’s Physique competitor wakes up late and goes to bed early to compensate for the low-calorie intake. The additional sleep offers him additional recovery time that he is forfeiting in less energy consumption.
[I’m trying to] minimize the amount of time I’m awake and trying to eat.
[Related: The Ultimate Guide to Body Recomposition]
Meal Two — Snack One (1 p.m.)
- Whey protein — one scoop
- Skim fat-free milk — eight ounces
Macros
- Fats: 1.5 grams
- Carbs: 10 grams
- Protein: 38 grams
- Calories: 210
For the second meal of the day, Guzman headed over to fitness YouTuber Maxx Chewning’s home, who prepared a thick protein shake for the in-prep bodybuilder. The shake included a scoop of Ghost coconut ice cream whey and eight ounces of skim fat-free milk.
Meal Three — Lunch (4:30 p.m.)
- Fillet steak — 5.3 ounces
- Chicken — 4.3 ounces
- Potatoes — 100 grams
- Rice — one cup
Macros
- Fats: 16.6 grams
- Carbs: 68.5 grams
- Protein: 71.6 grams
- Calories: 697
“When prepping and a low-energy and grumpy, eating has much more of a difference in your mood. You feel so much better after [eating], so I’m really looking forward to it,” said Guzman before his third meal.
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Meal Four — Snack Two (7:30 p.m.)
- Energy drink
- Rice Krispie Treats® — One serving
Macros
- Fats: two grams
- Carbs: 17 grams
- Protein: 0.5 grams
- Calories: 90
Guzman downed his fourth meal after training at his gym. He doesn’t count the calories in his energy drink. Although Guzman is strict with his contest prep diet, he allows himself a small high-sugar food once daily to satisfy cravings. Guzman drinks 1.5 to two gallons of water daily.
Meal Five — Dinner (9 p.m.)
- Ground beef — 10 ounces
- Rice — 150 grams
- Sweet potato — 50 grams
- Broccolini
Macros
- Fats: 10.5 grams
- Carbs: 52 grams
- Protein: 64.9 grams
- Calories: 568
“Instead of [eating] one or two carb sources, I’m mixing in more variety,” said Guzman. “Every carb source has a different nutrient profile.”
The fitness entrepreneur adds broccolini to his dinner for its antioxidative properties, fiber, and mineral content. However, as with most veggies, he doesn’t track its calories.
Meal Six — Snack Three (11 pm)
- Grilled chicken — 2.2 ounces
Macros
- Carbs 0.6 grams
- Fats: 1.1 grams
- Protein: 12.1 grams
- Calories: 55
Guzman doesn’t like sticking to a specific meal frequency. Instead, he designs his meal plan around his schedule. Since Guzman was 14 grams short of his target protein intake, he ate grilled chicken as the final meal of the day.
[Related: When Is the Best Time to Drink a Protein Shake?]
Macro Total
Below are Guzman’s target macros and the actual macros he consumed:
Target Macros
- Fats: 50 grams
- Carbs: 200 grams
- Protein: 225 grams
- Calories: 2,150
Actual Macros
- Fats: 54.1 grams
- Carbs: 202.6 grams
- Protein: 223.1 grams
- Calories: 2,189.7
Featured image: @christianguzmanfitness on Instagram
