In the initial 1-2 weeks of his competition preparation strict dieting regimen, Lee Priest often felt ill.
Do you have a passion for bodybuilding? If so, you must understand that it’s not only about strength or speed; appearance is crucial in this discipline. Therefore, workouts and nutrition are essential for achieving the ideal physique. To enhance your workout, having a dietary plan that complements it is vital. A perfect example is Lee Priest’s nutrition program. By combining proper exercise with the right diet, you can significantly improve your physique and wow the judges.
Most bodybuilders aim to create amuscular, lean, and proportioned body. To achieve this, they engage in a bulking phase, consuming food and lifting weights to maximize size. This is followed by the cutting phase, where the aim is to shed fat gained during bulking while preserving muscle mass, typically before a major event.
Nicknamed “The Blond Myth,” this Australian bodybuilder competed in prestigious events like the Arnold Classic and Mr. Olympia, enjoying a revered career spanning over two decades, even facing off against icons such as Dorian Yates. Despite stepping back from competition, he continues to perform and addresses controversies in the documentary “Lee Priest vs Bodybuilding” with Fit Journey Now.
Recently, Lee Priest elaborated on his diet approach for contest preparation during his competitive years. In a YouTube video, he mentioned that his dietary habits and training routines haven’t changed significantly.
Here is a comprehensive overview ofLee Priest’s dietary strategy and the structure of his bulking and cutting phases.
| Full Name: Lee Priest | ||
| Weight | Height | Date of Birth |
| 200 – 225 lbs | 5’4” | 7/6/1972 |
| Division | Era | Nationality |
| Men’s Open | 1990s – 2010s | Australian |
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Lee Priest’s Contest Preparation Diet
Similar to other bodybuilders, Lee Priest’s diet consisted of bulking and cutting phases, resulting in significant physiological changes (1). He incorporated protein and carbs such as chicken breast, rice, and fruits in his diet. He frequently consumed fruit even when it was controversial among bodybuilders.
“I ate a ton of fruit, and now I hear some bodybuilders saying they’re starting to incorporate fruit into their diets. I’m thinking, I’ve always done that. When I went to America, people said, you can’t have fruit, it contains sugar. I’m like, I’m training twice a day. I’m doing two to three hours of cardio. I don’t think a couple of apples will harm me.”
Bulking Phase
Controversially, Lee Priest mentioned that during his bulking phase, he ate whatever he desired, including fats, sugars, and even processed food. His weight would often exceed 285 lbs during this period.
The bulking phase, also known as offseason dieting, involves bodybuilders aiming for a roughly 15% increase in their calorie consumption. Experts recommend a protein intake of at least 1.2 to 1.8 grams per kilogram of body weight, or more, while cutting to preserve muscle mass (2).
Cutting Phase
Lee Priest emphasized that consistency and his ability to switch to a cutting phase diet suddenly were keys to his diet success. He transitioned from eating anything he wanted to 16 weeks of strict dieting. This phase concluded about four weeks before any competition in which he participated.
“I’d transition from eating junk food to a strict diet come Monday. I’d switch to chicken breast, rice, and an hour of cardio daily.”
During the cutting phase, bodybuilders eliminate the 15% extra calorie intake added during bulking. At this stage, increasing protein consumption is necessary to sustain muscle mass. This is a point at which experts recommend ensuringyou can elevate your protein consumption to approximately 1.8 to 2.7 grams per kilogram of your body mass.
Obstacles
This dietary approach wasn’t free from drawbacks, as Priest mentions that he would experience illness during the initial 1-2 weeks of the clean diet.
“My body would enter this f**king rebound phase where removing all the unhealthy food, fats, and sugars, left me feeling sick for two weeks until I adapted to the diet.”
Yet, within those first two weeks, visible transformations occurred. Observers noted his slimmed-down appearance, with weight loss reaching up to 15 lbs in that period. Priest attributes this to eliminating salt and additives from his diet.
Lee Priest versus Bodybuilding
Lee Priest’s guidance on training and diet is highly insightful – but you can also delve deeper into the life behind the legend. Lee Priest Vs Bodybuilding is our in-depth documentary that uncovers Priest’s complete life journey and the numerous controversies and challenges he faced.
Maintaining Motivation
One observation Lee Priest made was that starting a diet at a lighter weight made the process more challenging. The greater the weight he needed to shed, the more it inspired him to push forward.
“One year, when I began my diet at around 250 pounds, it was mentally tougher because if I’m 285, I’m a fat pig, I think, f**k Lee, you’ve got to train hard, diet strictly, and do cardio. Starting at 250, I felt like I had a 30-pound advantage and could take it easy. I actually found it harder to prepare when I was lighter. Being heavier gave me the motivation to get in shape.”
Consistency
Lee Priest was unwavering in his diet efforts, achieving excellent condition four weeks before competitions. He notes that the initial weight loss would balance out, allowing him to get ready for the season.
“I was consistently prepared about 12-13 weeks out, doing all my photo shoots before the contest, so I’d get into shape swiftly once I committed.”
The full video of Lee Priest discussing his contest prep diet can be viewed on YouTube below:
Summary of Lee Priest’s Prep Diet
In conclusion, Lee Priest’s prep diet was undoubtedly rigorous and played a vital role in his success. What are your thoughts on his prep diet?
Share your views! And make sure to follow Fit Journey Now on Instagram, Facebook, and Twitter for more bodybuilder diet insights!
References
- Mitchell, L., Slater, G., Hackett, D., Johnson, N., & O’Connor, H. (2018). Physiological implications of preparing for a natural male bodybuilding competition. European journal of sport science, 18(5), 619–629. https://doi.org/10.1080/17461391.2018.1444095
- Gentil P. (2015). A nutrition and conditioning intervention for natural bodybuilding contest preparation: observations and suggestions. Journal of the International Society of Sports Nutrition, 12, 50. https://doi.org/10.1186/s12970-015-0111-x