Welcome to Namolokama your

healthy future is just

a few clicks away.

Check out our About page for

information on our history

The Ultimate She Shed Guide

0 Comments

You have heard of men in sheds, but have you heard of she sheds?. No, well get ready, because this is the latest trend. Across the world, homeowners are building she sheds in their gardens. There are all kinds of types. Here are just a few examples.

She shed options

The thing about a shed is that it is a private space that can be used for practically any purpose. The availablity of modern building materials means that they are definately no longer those ramshackle drafty places which were only really fit for storing the mower in.

Yoga sheds

One of the most popular configurations is the yoga shed. Most people opt for a wooden one. They are the ideal way for you to feel closer to nature. Being in an enviroment that is free of man-made materials is a surprisingly relaxing experience. 

At their simpiest yoga sheds just have a mat or maybe two in them. With some sort of speaker system or a way to mount your iPad, so you can follow your teacher´s instructions. 

In time, you may want to add some more items to your yoga shed, so you can use it for other types of exercise. Or, you may want to turn it into a meditation and/or spa style space. Adding a comfortable chair and a heater can be a good idea. In some cases, it is possible to add a small sauna to the corner of your sauna shed.

A craft shed

A lot of women love nothing better than to spend a few hours creating. They find it relaxing and it is always nice to be able to make gifts for friends and family. A shed is a great way to keep everything you need to hand, but out of the way.

If you do opt for a craft shed, consider having a large window installed. It is much nicer being to work in natural light, especially if you are working on something that requires close work. 

A home office

A lot of women run home businesses. Setting up an office in the corner of a shed is a great way of keeping everything you need for work close at hand. It also helps to have somewhere to go to that seperates you a bit from your family life.  Going into your shed office makes it possible for you to switch from one mode to another.

A cute chill out space

An old garden shed can make a really comfortable outdoor room. In some sheds there is enough space for a two-seater sofa and a coffee table. Plus, maybe another comfy chair and a couple of nice pot plants. It is great to be able to slip out and enjoy a coffee, brunch or afternoon tea out there. This works particulalry well if you have a shed with big windows or can open up a panel or two. On colder or wet days you can still otu there and enjoy looking out at your garden. It is a good way to spend a bit more time enjoying the outdoors, without necessarily having to be out in the elements.

 

Carbohydrates Are Crucial For Maintaining The Necessary Amount Of Energy You Will Need During Your Workout Routine.

0 Comments


Muscle Building

If done properly, lifting weights is both enjoyable and fun. Not only will you have fun, but you will see amazing results. To begin the process, you must become educated in what is required to build muscle mass, and this article is here to provide you with the advice you need.

If you are trying to build muscle, you are going to have to start eating more over all. You would want to consume the required food in order to gain an average of one pound per week. Investigate ways to raise your caloric intake, and if after two weeks you see no change in your weight, consider taking in even more calories.

You must consume a sufficient amount of protein if you are serious about building muscle mass. Protein is a basic ingredient from which muscles are constructed. When you don’t consume enough, your body will have a difficult time increasing muscle mass. Eat lean, healthy proteins at two out of three of your meals, and eat a protein-rich snack at least once daily.

If you are attempting to build muscle, you need to have a sufficient amount of carbs. Carbohydrates are crucial for maintaining the necessary amount of energy you will need during your workout routine. If you aren’t getting enough carbs, the body ends up breaking down protein and using that for energy. Having enough carbs will help your body function better and help get you through your workouts.

Don’t keep your routine the same all the time. As you get into any workout routine, it can become boring and that will dissuade you from doing it. Try to very your workout each day to keep working different muscles. Having a new workout to look forward to each time you go to the gym makes it more likely that you will stick with your bodybuilding program.

If you wish to build stronger, larger muscles, you must get enough protein in your diet. A terrific method for ensuring proper protein intake is to use protein supplements and drinks. They are especially beneficial after a workout and also right before going to bed. To ensure that you shed pounds while building muscle, use a supplement daily. However, if you want to gain weight as well as build muscle, you should consume as many as three protein shakes or supplements daily.

Since you will be burning more calories than normal, it is important that you eat well on days you lift. You want to add calories about sixty minutes before you plan to lift to give them time to be absorbed and available for your body to use. That doesn’t mean you can overeat when you are scheduled for a workout, but just be sure to eat a bit more on those days and less on the days you aren’t going to be weight training.

Eat lots of protein when you are trying to gain muscle. Protein is essential for building muscle, and if you don’t get enough of it, it can actually make you lose muscle. You might need about 1 gram of protein for every pound in your body each day.

Many people begin increasing their protein intake immediately upon beginning a program to build muscle which is a mistake. This rapid increase in calories can actually increase body fat if you do not exercise enough to offset them. Increase your protein intake slowly, adding a couple hundred calories at a time every few days. Your body will be able to keep up with the increase this way, using the extra protein to grow muscle.

Don’t push yourself past your limit, however, don’t stop too early either. For each set you do, you should really push yourself until you are physically unable to do one more push up or lift your weights one more time. If you start getting tired, shorten the lengths of the sets.

Exercises like bench pressing and squats are especially good for bulking up your muscles. Dead-weight lifting is also an excellent option. The effectiveness of these exercises at building up your muscles and improving your overall fitness is undeniable. You can add various exercises to your regimen, but these must be your core.

When trying to increase muscle mass, snack on protein-rich foods prior to working out, and again after you finish. Try taking in 15 grams within a half hour preceding training and 15 grams following the workout. This is roughly the same amount of protein contained in a glass or two of milk.

It is necessary to monitor your calories, if you want to build muscle. There are good calories and bad; so focus on consuming healthy whole grains and lean protein along with a good quantity of fresh fruits and veggies. A bad diet makes you fat – not muscular.

Be careful about which exercises you perform with heavier weights, because not all movements are designed to be done with extra bulk. Neck work, split squats and dips sometimes include unfavorable joint positions that can put you at risk for serious injury. More weight should be reserved for bigger exercises such as rows, presses, dead lifts and squats.

Working out muscles has several benefits that can help your life, despite not desiring bulkiness. You can boost your self-esteem, strengthen your joints, and improve your lung capacity when you combine muscle-building exercises with light- to moderate-intensity cardio workouts.

Stay aware of your dietary consumption when you are looking to boost your muscle mass. The importance of staying hydrated is often mentioned in many health matters, but since muscles are 70% water, it is especially true in this case. Excessive alcohol will also dehydrate your muscles and inhibit growth.

Try to ensure that you’re getting enough protein in your diet before and after you workout. Ingest at least 20 grams of high-quality whey protein right before you do a workout. This will give your muscle recovery a jump start, and lower the possibility of your muscles being used for workout fuel.

Feeling healthy is its own reward, and adding lean muscle to your physique is an excellent way to achieve that goal. Along with cardiovascular exercise, make sure to increase results with weight training. Utilize both of them, and workout frequently in order to ensure that you achieve results very quickly.

Updated Guidelines For Astute Programs For Muscle Building

Use expert advice if you want to build up muscle and get stronger. If you take your cues from body-building professionals, then you will be better able to achieve impressive, long-lasting results. Take this information and use it to provide you with the confidence and motivation you need when lifting.

The Lactic Acid In Your Muscles Will Continue To Flow And As A Result, Muscle Growth Will Be Stimulated.

0 Comments


Muscle Building

It can be hard to build up muscle. You will be pleased when you start noticing an improvement in your health and a more muscular physique. That’s why it’s important to make sure you are doing the right things and applying the right techniques for maximizing and building muscle. Below is advice for doing so.

Focus on important exercises such as the deadlift, squat, and bench press. These three main exercises are the best for building a good body. They have all been proven to increase muscle bulk and strength, as well as improve conditioning. Try to do these exercises in each workout, somehow.

Become informed to ensure that you’re performing the most effective exercises for increasing muscle. Different exercise techniques have been found to work best on specific muscle groups, whether you are toning or building muscle. Select the best building techniques and diversify your exercises so you develop all your muscle groups.

You have to make sure that you always warm up if you are trying to build your muscle mass. Stronger muscles will be more stressed and prone to injury. Warming the muscles up prior to exerting them is a key factor in avoiding injury. Warm-ups consist of light exercise followed by warm-up sets of exercise. Don’t lift weights until you’ve completed your warm-up routine.

Carbs are a key component to building muscle. Carbohydrates give your body the fuel it needs to perform any exercises you want to do. If you plan on training extensively, consume two to three grams of carbohydrates for every pound of your body weight, each day.

Be sure that you add in as many reps and sets as possible as you workout. Do fifteen lifts in a set, and take very short breaks before starting new sets. The lactic acid in your muscles will continue to flow and as a result, muscle growth will be stimulated. Try to do this as much as you can during each session to get the best results.

Eat plenty of protein when trying to add muscle to your frame. Protein is a primary building block for muscle. Not consuming enough of it can actually cause your muscles to deteriorate, which ruins your purpose of trying to bulk up in the first place. You should consume up to one protein gram per pound that you weigh.

Bodybuilding does not mean that you need to get completely ripped. There are various muscle-building exercises, and you should determine what your goals are before you decide which to do. You may want to take a supplement if you are wanting to increase your muscle size.

Staying hydrated is vital to bodybuilding. If you fail to drink enough water, your muscles won’t be properly hydrated, which makes injury much more likely. Additionally, hydration has a role both in maintaining and increasing muscle mass, which is why it is vital for a lot of reasons.

Learn to find your limit, but do not stop an exercise until you have used all your resources. When you plan your routine, you want the final set to take you to exhaustion. If you must, lower your set length.

Think about how often you plan to exercise before you start muscle development. Developing a reasonable schedule for working out will help you build muscles without hurting yourself. Only push yourself to your limits twice a week early on, increasing the intensity and frequency of your workouts as your strength and endurance improves.

Only plan to do three or four workouts each week. This gives the body the needed time to repair itself. If you work out too often, you can cause injury to your body and defeat your purpose of staying healthy.

There’s a better way to do your bicep curls. When doing biceps curl, you probably are not getting the best benefits because you didn’t move your dumbbell far past your parallel point. However, the bicep curl is the strongest at the top half. By doing barbell curls while sitting, can help you fix this.

Remember to stretch before you work out. If you don’t stretch prior to, and after, a workout, your muscles do not get a chance to become flexible and pliable, and this can cause injury. In order to speed up relaxation and shorten your recovery time, you can also add a schedule of massages to your workout routine.

Think about taking a creatine supplement. Creatine helps give you endurance. Any type of supplements should be taken with care. Always follow the specifications listed on the product and don’t think that more is better.

If you want to make sure that you are getting sufficient protein during the course of your day, you ideally will take in 20 to 30 grams in each meal. Spreading protein out helps you to achieve your protein needs. If you need to eat about 180 grams, then you need to try to eat about 6 meals with around 30 grams of protein in every meal.

Focus on improving your technique during workouts. This should trump your emphasis on speed, frequency and intensity of your regimen. Take your time as you exercise so that you master your routine. By practicing your routine before you move on to more advanced weight lifting, you will have an easier time achieving the very best results.

Building muscles can be hard to do. Yet, when you are certain that you are doing your body right and completing your challenges on time, you know that results are soon to come. Remember these tips so you can build more muscle and attain the look you want.

Effective Muscle Building Strategies Information

Do not neglect to stretch before your workouts. It is important to stretch because stretching helps the muscles to warm up which can prevent injury. Stretching after a workout can help the muscles to relax. It can also be helpful to get massages to relax your muscles.

A Helping Hand With Central Aspects Of Grass Fed Whey

0 Comments

Are you prepared to start your bodybuilding journey? If so, you probably just need some right knowledge and excellent tips. This article contains muscle-building tips for every person. Get the muscles you have always wanted when you check out these tips.

Eating meat will help you build your muscles. A good daily goal is to eat a gram of meat for each pound you weigh. That way, you will be able to stockpile protein, and if you have more protein, you will be better able to develop the type of muscles you desire.

Try to change your routine. If you aren’t excited by your routine, then you will be more reluctant to work out. Add variety to the exercises you perform, and try to focus on different muscle groups with each gym visit. When you change your workouts, you will always be engaged, and you will be more likely to stick with it for the long run.

If you are currently training to do a marathon, or doing any type of extreme cardio work, now is not a good time to try to build up your muscles. Cardio is important, but it can make weight training efforts futile. Make sure to use strength training the most when building muscle.

Do not extend your workouts to more than 60 minutes. After 60 minutes of exercise, your body starts to produce more of the stress hormone, cortisol. Cortisol will block the production of testosterone and will make your efforts wasted and not build muscle. Keeping your workouts under an hour should provide optimal results.

Many people overestimate how much protein they need in their diet at the beginning of their muscle building efforts. If you are consuming more protein and calories than you are using, then you will gain fat instead of muscle. Change your protein consumption more slowly by eating a few hundred extra calories of protein over a week or so, and the body will be able to convert that protein into muscle.

Plyometric exercises are a great way to build muscle. This type of exercise strengthens the fast-twitch muscle fibers responsible for stimulating muscle growth. Plyometrics are very similar to ballistic exercises due to the fact that they utilize acceleration. For example, when you do plyometric push-ups, let your hands come off the floor, propelling your body upward.

Developing a smart schedule for your muscle building workouts will keep your muscles growing and keep you from injury. Anyone new to building muscle should probably work out only twice weekly, while veteran exercisers can move up to three, and even four, times a week.

Carefully choose the exercises that you include in your routine; certain ones may actually make it more difficult to build muscle. When done incorrectly, many moves such as split squats can cause injury to muscles and joints if you are carrying too high a weight. Keep these for bigger exercises such as rows, presses, squats, and deads.

Alternate grips, when possible. For example, use a mixed grip when performing deadlifts to help increase your strength. A staggered grip will help you twist the bar in a singular direction, while at the same time, your underhand twists the bar in another direction. This keeps your hands from getting the bar rolled all over them.

Watch what you eat when you’re working to build muscle. You need to be hydrated all the time. Muscle is 70 percent water, so you NEED it now more than ever. Also, limit your alcohol intake, as too much can break down your muscle tissue.

When building muscle, it is important to supplement yourself with creatine. This aids muscle development because it enables you to push yourself harder during your workouts. Be careful if you are currently taking any other supplement. Follow its directions closely and don’t take more than is recommended.

If you want to make sure you are eating enough protein during your day, you need to try to eat approximately 30 grams of high-quality protein for each meal that you consume throughout the day. This number can vary based on your protein needs. Spacing your protein consumption throughout the day allows your body to absorb it more effectively. As an example, if your protein intake should be 180 grams each day, and you eat six meals, you will want to have 30 grams of protein at each meal to total the 180.

Keep doing cardio exercises even when focusing on strength training. Although it might seem counter intuitive to do cardio in addition to weight training, it is vital for your heart health. Doing a moderate level of cardiovascular exercise for 20 minutes, three times weekly is likely sufficient to keep the heart healthy without impeding your muscle building goals.

When focusing on building muscle, eliminate alcohol from your life. It’s not a huge deal having a bit of wine every once in a while, but no more than that. There are unhealthy ingredients in alcohol, plus it does not promote muscle growth in any way.

Be certain you have enough protein to eat before you work out. Before each workout, try to consume a minimum of 20 grams of whey protein. That will help your muscles start recovery to cut the chance of your muscles fueling the workout.

To make the most of your muscle building adventure, you need to have the right information. Use the tips in this article, and apply these techniques to your day and successfully build muscles you want. Continue, even when things seem tough.

An Insightful Overview On Quick Secrets In Whey Protein

— Primal Kitchen introduces Vegan Ranch Dressing made with Avocado Oil to their collection of avocado oil dressings and marinades at the 2018 Natural Industry Products Expo. Made with avocado oil, this dressing is an allergen-free, dairy-free, gluten-free, vegan version of their original Ranch Dressing made with Avocado oil—the #1 bestselling dressing in natural grocery in 2017*. Primal Kitchen’s Vegan Ranch Dressing strikes the perfect balance of garlic and savory herbs, making it the ideal creamy classic dressing for salads, dips, and for topping just about every meal. “This dressing is the first of its kind,” said Mark Sisson, founder of Primal Kitchen. “Crafted with avocado oil containing monounsaturated fats and packed with organic herbs and spices, our Vegan Ranch is a true plant-based food champion with an uncompromising delicious flavor that everyone can get behind. But what truly sets this Vegan Ranch Dressing apart is its quality: by creating this revolutionary dressing without preservatives, artificial additives, natural flavors, industrial seed oils or sugar, Primal Kitchen promptly kicks traditional industry pitfalls to the curb.” Dairy-free, egg-free, Whole30-Approved, Certified Gluten-Free, and Paleo and Keto-friendly, Primal Kitchen’s Vegan Ranch Dressing upholds the legacy of culinary brilliance that has defined the company since its inception. From day one, Primal Kitchen has made creating nutrient-dense condiments with clean, simple ingredients its core mission. Each of their products seeks to raise the bar on quality and flavor, transforming every dish into an unforgettable blend of taste sensations and wellness. As a leader and innovator in the health food space, Primal Kitchen includes a variety of Paleo, Keto-friendly and Whole30-Approved products spanning mayonnaise, salad dressing, vinaigrette and marinades, avocado oil, collagen nut & seed bars, collagen protein and whey protein. The entire dressing collection includes: Ranch, Vegan Ranch, Balsamic, Caesar, Green Goddess, Greek, Honey Mustard, Italian, Dreamy (Creamy) Italian, Sesame Ginger and Lemon Turmeric varieties all made with avocado oil.

For the original version including any supplementary images or video, visit https://www.projectnosh.com/food-wire/2018/primal-kitchen-launches-vegan-ranch-dressing-made-avocado-oil/

Two weeks ago on WWE Raw, with all of his other paths to WrestleMania 34 closed, Cena formally called out the Undertaker for a one-on-one match at The Grandest Stage of Them All. His challenge was met with silence (to many fans’ disappointment). Last week, Cena continued his tirade against The Deadman, calling him a “coward” and stating that his cold silence was disrespectful to both him and the WWE Universe. This time, Cena did get a response, though not exactly the RSVP he wanted: Undertaker’s kayfabe brother (and current mayoral candidate, believe it or not ) Kane, who answered Cena with a chokeslam. This week on Monday Night Raw, Kane challenged Cena to a match in response to the disrespect towards his brother, and as a result Cena faced down The Big Red Machine. During the match, Cena continued to play with fire by mocking The Deadman’s infamous signature poses, including the iconic “throat slash.” Cena ultimately came out on top, pinning Kane for the victory. But Cena wasn’t done. After the match, he made it explicitly clear that he is fed up with Undertaker’s silence and demanded answers, saying “You only have one week left, one week that sums up your entire career. You can do something, or you can do nothing.” Rumors of Cena’s showdown with ‘Taker have circulated for months, starting in January prior to Raw’s 25th anniversary . While Undertaker made his first WWE appearance in 9 months during Raw 25, his speech was vague and did not clear up whether or not he had officially retired from competing.

https://www.muscleandfitness.com/athletes-celebrities/news/john-cena-taunts-and-calls-out-undertaker-raw

An Updated Examination Of Necessary Factors For Grass Fed Whey

0 Comments

Everyone in today’s world wants to have a nice body and look good, yet few people actually take the steps to do so. In contrast to the common herd, though, you are ready to make the necessary effort. You’ve chosen to start by educating yourself on the subject, too, which is really smart! Read on to find easy ideas, to build muscle in no time at all.

Too many people botch their muscle development efforts by rushing them. You’ll always get better results if you complete repetitions slowly and correctly, rather than if you try to get your reps done too fast. Go slow, and ensure that you are doing exercises in the correct manner.

Focus on the squat, the deadlift, and the bench press. Incorporating these three exercises to your routine are paramount to achieve a successful bodybuilding plan, and for many reasons. They are proven exercises that increase bulk, build strength, and improve overall condition. No matter how you vary your routine, always perform these basic exercises.

A large factor in increasing muscle mass is ingesting enough protein. Protein shakes and powdered supplements are some of the most popular ways of boosting your protein intake. They work better after working out and before you go to sleep. Limiting yourself to one shake a day when losing weight is one of your overall fitness goals. If your goal is bulk, then consider drinking a protein shake with every meal.

Carbohydrates are essential to weight training success. These carbohydrates give you the extra energy your muscles need to build mass. Individuals that are doing intense exercise are usually advised to take in approximately three grams of high quality carbs per each pound of weight.

Use as many repetitions as possible when training. Commit to lifting at least fifteen times while resting for about a minute before the next lift. This constant working will increase lactic acid production and flow, thereby stimulating the growth of muscle. Doing this several times a session can help vastly.

Eat tons of protein when you’re attempting to add muscle. Protein is essential to the maintenance and growth of muscle; working out without eating protein can result in loss of muscle. You might even require a daily gram of protein for each pound your body weighs.

Staying hydrated is important to proper muscle development. If you are not drinking enough water, then you can injure your muscles. Hydration is also a key factor in your ability to increase and maintain muscle mass.

Definitely learn your limits, but do not quit doing a particular exercise until your ability to complete a rep is totally exhausted. Push your body during each set, working until you just cannot lift that weight again. You can reduce the number of reps in each set to allow yourself to truly push to your maximum.

The best exercises for increasing your muscle bulk are those that utilize the large muscle groups. These three types of exercises can assist you with getting in shape fast and build muscle quickly. These three basic exercises should form the cornerstone of every weight training workout and can be combined with other exercises of your choice.

As you start developing your muscles, you will find some groups grow faster than others. Including fill sets in your routine will help you to boost the results in those areas. These brief sets of 25-30 rep exercises can target those problem groups if it’s done at least a couple days following your last rough workout.

When you want to build up your muscle mass, eat foods that are high in protein before and after exercising. An ideal amount of protein is 15 grams 30 minutes before your workout, then the same amount after your workout. An 8-ounce glass of milk has between nine and 11 grams of protein, depending upon the type of milk (skim, whole, etc.).

Bring your diet into your overall muscle-building strategy. For example, building muscles requires plenty of protein and carbs and only certain fats. This does not mean you should eat more food; this means you should have a more balanced diet. Try using vitamins and supplements to build muscle.

Creatine is a great supplement for adults who wish to build muscle mass. When used alongside a healthy diet and good workout, creatine can help to boost your energy levels and aids your body in building muscle. Consult your doctor to see if creatine supplements are a viable option.

Your diet is as important as your workout when building muscle mass. Specific nutrients are required for your body to build muscle. Protein is one of these nutrients, and consuming a protein shake after a workout will promote muscle repair and growth.

Include a 10-minute stretching warm-up in every weight lifting session. When you warm up your muscles, you are reducing your chances of injuring yourself when later lifting heavy loads. An additional advantage of preventing injuries is that you can spend more time working out instead of recovering.

When trying to build muscle, stop drinking alcohol. A glass of wine every now and then is not too big of a deal, but do not have more than that. Alcohol isn’t that great for you, and isn’t great for building muscle.

Hopefully, this article has helped you realize that improving your appearance and building your muscles really isn’t too complicated. You will have to work for it, but by using the information presented here you will quickly see results.

Comparing Deciding Upon Central Aspects For Whey Protein

However, I never want quality to be compromised for the sake of convenience. So, when I am looking for a protein powder to have on hand to throw in a quick smoothie for an easy morning breakfast or lunch on those busy days, there are specific things that I am looking to avoid. The same should apply to anyone. Quality matters when it comes to choosing a protein powder, no matter what your goals are. So, whether your goal is to have a quick convenient source of protein to have on hand as a busy mom, or to improve your performance in the gym, make sure to look for and avoid the following things. Otherwise, you are wasting your money. Things I Recommend Avoiding in Protein Powders: Processed proteins that include isolates and hydrolyzed proteins Certain isolates and hydrolyzed proteins contain denatured proteins. Denatured proteins are proteins that have been broken down. The original chemical structure of the protein is changed permanently and important immune enhancing factors are lost.

For the original version including any supplementary images or video, visit https://eparisextra.com/blog/2018/03/15/naked-whey-protein/

Do you have any dos and don’ts for those final hours before going onstage? Of course, you want to be well prepared on the day of the show—and an important part of this is to be relaxed. If you’ve done the correct training and dieting to get into the best shape possible, you’re well on your way. You’ll have practiced and rehearsed your mandatory poses and the quarter-turns, as well as your routine to music for the finals. You will have removed body hair and organized your final spray tanning to be done either early on the day of the show or on the morning before the contest. You’ve made sure that the posing trunks fit your dieted-down body and aren’t baggy. Amateurs, by now you should have purchased your NPC card and have it printed out or on your phone, ready to show at check-in. You’ve registered for the show, of course, and you have your bag packed and ready to go. Items you should have in your bag include trunks, as well as a spare pair in case something happens to the first; oil for your body (vegetable oil is better than mineral oil); towels; water; a CD with your posing music, along with a duplicate; light dumbbells or bands to pump up; your NPC card, along with an ID if you’re competing in the teen or masters division; and some cash, in case you decide to add a class at the last minute. You should also pack food. It should be the same foods you’ve been eating throughout your prep, as you don’t want to change this on the morning of the competition.

https://www.flexonline.com/ifbb/judges-table-day-reckoning