Nick Scott's 14 Week Diet - Contest Prep

14 Weeks

Cardio (Mon-Sat):

• Morning: 40-45 minutes
  • Heart Rate: 130-140 bpm every 3 minutes, then 1 minute at 150 bpm
  • First thing on an empty stomach

DIET:

Meal 1:

• 60g 100% Whey Protein Powder
• 50g Carbs from Cream of Rice

Meal 2:

• 8 oz Chicken
• 1 Cup White Rice

Meal 3:

• 8 oz Chicken
• 8 oz Red Potato

Meal 4:

• 6 oz Chicken
• 8 oz Red Potato

Meal 5:

• 8 oz Chicken
• 1 Cup White Rice

Meal 6:

• 60g 100% Whey Protein Powder
• 1 tbsp All Natural Peanut Butter

Additional Notes:

• 2 tbsp Apple Cider Vinegar between Meals 2-3 & 5-6
• Water: 1-1.5 gallons daily

---

13 Weeks

Cardio (Mon-Sat):

• Morning: 40-45 minutes
  • Heart Rate: 130-140 bpm every 3 minutes, then 1 minute at 150 bpm
  • First thing on an empty stomach

DIET:

Meal 1:

• 60g 100% Whey Protein Powder
• 50g Carbs from Cream of Rice

Meal 2:

• 8 oz Chicken
• 1 Cup White Rice

Meal 3:

• 8 oz Chicken
• 8 oz Red Potato

Meal 4:

• 6 oz Chicken
• 8 oz Red Potato

Meal 5:

• 8 oz Chicken
• 1 Cup White Rice

Meal 6:

• 60g 100% Whey Protein Powder
• 1 tbsp All Natural Peanut Butter

Additional Notes:

• 2 tbsp Apple Cider Vinegar between Meals 2-3 & 5-6
• Water: 1-1.5 gallons daily

---

12 Weeks

Cardio (Mon-Sat):

• Morning: 40-45 minutes
  • Heart Rate: 130-140 bpm every 3 minutes, then 1 minute at 150 bpm
  • First thing on an empty stomach

DIET:

Meal 1:

• 60g 100% Whey Protein Powder
• 1/2 Cup Oatmeal

Meal 2:

• 8 oz Lean Sirloin Steak
• 1 Cup White Rice

Meal 3:

• 8 oz Chicken
• 6 oz Yam

Meal 4:

• 7-8 oz Chicken
• 1 Cup White Rice

Meal 5:

• 8-10 oz Tilapia
• 1 Cup Broccoli

Meal 6:

• 6 oz Lean Sirloin Steak
• 1 Cup Broccoli

Additional Notes:

• 2 tbsp Apple Cider Vinegar between Meals 2-3 & 5-6
• Water: 1-1.5 gallons daily

---

11 Weeks

Cardio (Mon-Sat):

• Morning: 40-45 minutes
  • Heart Rate: 130-140 bpm every 3 minutes, then 1 minute at 150 bpm
  • First thing on an empty stomach

DIET:

Meal 1:

• 60g 100% Whey Protein Powder
• 1/2 Cup Oatmeal

Meal 2:

• 8 oz Lean Sirloin Steak
• 1 Cup White Rice

Meal 3:

• 8 oz Chicken
• 6 oz Yam

Meal 4:

• 7-8 oz Chicken
• 1 Cup White Rice

Meal 5:

• 8-10 oz Tilapia
• 1 Cup Broccoli

Meal 6:

• 6 oz Lean Sirloin Steak
• 1 Cup Broccoli

Additional Notes:

• 2 tbsp Apple Cider Vinegar between Meals 2-3 & 5-6
• Water: 1-1.5 gallons daily

---

10 Weeks

Cardio (Mon-Sat):

• Morning: 40-45 minutes
  • Heart Rate: 130-140 bpm every 3 minutes, then 1 minute at 150 bpm
  • First thing on an empty stomach

DIET:

Meal 1:

• 60g 100% Whey Protein Powder
• 1/2 Cup Oatmeal

Meal 2:

• 6 oz Lean Sirloin Steak
• 1 Cup Brown Rice

Meal 3:

• 6 oz Chicken
• 6 oz Yam

Meal 4:

• 6 oz Chicken
• 1 Cup Brown Rice

Meal 5:

• 6 oz Tilapia
• 1 Cup Broccoli

Meal 6:

• 6 oz Lean Sirloin Steak
• 1 Cup Broccoli

Additional Notes:

• 2 tbsp Apple Cider Vinegar between Meals 2-3 & 5-6
• Water: 1-1.5 gallons daily

---

9 Weeks

Cardio (Mon-Sat):

• Morning: 40-45 minutes
  • Heart Rate: 130-140 bpm every 3 minutes, then 1 minute at 150 bpm
  • First thing on an empty stomach

DIET:

Meal 1:

• 60g 100% Whey Protein Powder
• 1/2 Cup Oatmeal

Meal 2:

• 6 oz Lean Sirloin Steak
• 1 Cup Brown Rice

Meal 3:

• 6 oz Chicken
• 6 oz Yam

Meal 4:

• 6 oz Chicken
• 1 Cup Brown Rice

Meal 5:

• 6 oz Tilapia
• 1 Cup Broccoli

Meal 6:

• 6 oz Lean Sirloin Steak
• 1 Cup Broccoli

Additional Notes:

• 2 tbsp Apple Cider Vinegar between Meals 2-3 & 5-6
• Water: 1-1.5 gallons daily

---

8 Weeks

Cardio (Mon-Sat):

• Morning: 45 minutes
  • Heart Rate: 130-140 bpm every 3 minutes, then 1 minute at 150 bpm
  • First thing on an empty stomach
• Night: 45 minutes
  • Heart Rate: 130-140 bpm every 3 minutes, then 1 minute at 150 bpm

DIET:

Meal 1:

• 60g 100% Whey Protein Powder
• 1/2 Cup Oatmeal

Meal 2:

• 6 oz Lean Sirloin Steak
• 1 Cup Brown Rice

Meal 3:

• 6 oz Chicken
• 6 oz Yam

Meal 4:

• 6 oz Chicken
• 1 Cup Brown Rice

Meal 5:

• 6 oz Tilapia
• 1 Cup Broccoli

Meal 6:

• 6 oz Lean Sirloin Steak
• 1 Cup Broccoli

Additional Notes:

• 2 tbsp Apple Cider Vinegar between Meals 2-3 & 5-6
• Water: 1-1.5 gallons daily

---

7 Weeks

Cardio (Mon-Sat):

• Morning: 45 minutes
  • Heart Rate: 130-140 bpm every 3 minutes, then 1 minute at 150 bpm
  • First thing on an empty stomach
• Night: 45 minutes
  • Heart Rate: 130-140 bpm every 3 minutes, then 1 minute at 150 bpm

DIET:

Meal 1:

• 60g 100% Whey Protein Powder
• 1/2 Cup Oatmeal

Meal 2:

• 6 oz Lean Sirloin Steak
• 1 Cup Brown Rice

Meal 3:

• 6 oz Chicken
• 6 oz Yam

Meal 4:

• 6 oz Chicken
• 1 Cup Brown Rice

Meal 5:

• 6 oz Tilapia
• 1 Cup Broccoli

Meal 6:

• 6 oz Lean Sirloin Steak
• 1 Cup Broccoli

Additional Notes:

• 2 tbsp Apple Cider Vinegar between Meals 2-3 & 5-6
• Water: 1-1.5 gallons daily

---

6 Weeks

Cardio (Mon-Sat):

• Morning: 60 minutes
  • Heart Rate: 130-140 bpm every 3 minutes, then 1 minute at 150 bpm
  • First thing on an empty stomach
• Night: 45 minutes
  • Heart Rate: 130-140 bpm every 3 minutes, then 1 minute at 150 bpm

DIET:

Meal 1:

• 60g 100% Whey Protein Powder
• 1/2 Cup Oatmeal

Meal 2:

• 6 oz Lean Sirloin Steak
• 1 Cup Brown Rice

Meal 3:

• 6 oz Chicken
• 6 oz Yam

Meal 4:

• 6 oz Chicken
• 1 Cup Brown Rice

Meal 5:

• 6 oz Tilapia
• 1 Cup Broccoli

Meal 6:

• 6 oz Lean Sirloin Steak
• 1 Cup Broccoli

Additional Notes:

• 2 tbsp Apple Cider Vinegar between Meals 2-3 & 5-6
• Water: 1-1.5 gallons daily

---

5 Weeks

Cardio (Mon-Sat):

• Morning: 60 minutes
  • Heart Rate: 130-140 bpm every 3 minutes, then 1 minute at 150 bpm
  • First thing on an empty stomach
• Night: 50 minutes
  • Heart Rate: 130-140 bpm every 3 minutes, then 1 minute at 150 bpm

DIET:

Meal 1:

• 60g 100% Whey Protein Powder
• 1/2 Cup Oatmeal

Meal 2:

• 6 oz Lean Sirloin Steak
• 1 Cup Brown Rice

Meal 3:

• 6 oz Chicken
• 6 oz Yam

Meal 4:

• 6 oz Chicken
• 1 Cup Brown Rice

Meal 5:

• 6 oz Tilapia
• 1 Cup Broccoli

Meal 6:

• 6 oz Tilapia
• 1 tbsp Avocado

Additional Notes:

• 2 tbsp Apple Cider Vinegar between Meals 2-3 & 5-6
• Water: 1-1.5 gallons daily

---

4 Weeks

Cardio (Mon-Sat):

• Morning: 60 minutes
  • Heart Rate: 130-140 bpm every 3 minutes, then 1 minute at 150 bpm
  • First thing on an empty stomach
• Night: 60 minutes
  • Heart Rate: 130-140 bpm every 3 minutes, then 1 minute at 150 bpm

DIET:

Meal 1:

• 60g 100% Whey Protein Powder
• 1/2 Cup Oatmeal

Meal 2:

• 6 oz Lean Sirloin Steak
• 1/2 Cup Brown Rice

Meal 3:

• 6 oz Chicken
• 1/2 Cup Brown Rice

Meal 4:

• 6 oz Chicken

Meal 5:

• 6 oz Tilapia
• 1 Cup Broccoli

Meal 6:

• 6 oz Tilapia
• 1 tbsp Avocado

Additional Notes:

• 2 tbsp Apple Cider Vinegar between Meals 2-3 & 5-6
• Water: 1-1.5 gallons daily

---

3 Weeks

Cardio (Mon-Sat):

• Morning: 60 minutes
  • Heart Rate: 130-140 bpm every 3 minutes, then 1 minute at 150 bpm
  • First thing on an empty stomach
• Night: 60 minutes
  • Heart Rate: 130-140 bpm every 3 minutes, then 1 minute at 150 bpm

DIET:

Meal 1:

• 60g 100% Whey Protein Powder
• 1/2 Cup Oatmeal

Meal 2:

• 6 oz Lean Sirloin Steak
• 1/2 Cup Brown Rice

Meal 3:

• 6 oz Chicken
• 1/2 Cup Brown Rice

Meal 4:

• 6 oz Chicken

Meal 5:

• 6 oz Tilapia
• 1 Cup Broccoli

Meal 6:

• 6 oz Tilapia
• 1 tbsp Avocado

Additional Notes:

• 2 tbsp Apple Cider Vinegar between Meals 2-3 & 5-6
• Water: 1-1.5 gallons daily

---

2 Weeks

Cardio (Mon-Sat):

• Morning: 60 minutes
  • Heart Rate: 130-140 bpm every 3 minutes, then 1 minute at 150 bpm
  • First thing on an empty stomach
• Night: 60 minutes
  • Heart Rate: 130-140 bpm every 3 minutes, then 1 minute at 150 bpm

DIET:

Meal 1:

• 60g 100% Whey Protein Powder
• 1/2 Cup Oatmeal

Meal 2:

• 6 oz Lean Sirloin Steak
• 1/2 Cup Brown Rice

Meal 3:

• 6 oz Chicken
• 1/2 Cup Brown Rice

Meal 4:

• 6 oz Chicken

Meal 5:

• 6 oz Tilapia
• 1 Cup Broccoli

Meal 6:

• 6 oz Tilapia
• 1 tbsp Avocado

Additional Notes:

• 2 tbsp Apple Cider Vinegar between Meals 2-3 & 5-6
• Water: 1-1.5 gallons daily

---

9 Days Out

Cardio (Mon-Sat):

• Morning: 60 minutes
  • Heart Rate: 130-140 bpm every 3 minutes, then 1 minute at 150 bpm
  • First thing on an empty stomach
• Night: 60 minutes
  • Heart Rate: 130-140 bpm every 3 minutes, then 1 minute at 150 bpm

DIET:

Meal 1:

• 60g 100% Whey Protein Powder
• 1 Cup Oatmeal

Meal 2:

• 6 oz Lean Sirloin Steak
• 1 Cup Brown Rice

Meal 3:

• 6 oz Chicken
• 1 Cup Brown Rice

Meal 4:

• 6 oz Chicken
• 1 Cup Brown Rice

Meal 5:

• 6 oz Tilapia
• 1 Cup Brown Rice
• 1 Cup Broccoli

Meal 6:

• 6 oz Tilapia
• 1 Cup Brown Rice
• 1 tbsp Avocado

Additional Notes:

• 2 tbsp Apple Cider Vinegar between Meals 2-3 & 5-6
• Water: 1-1.5 gallons daily

---

7 Days Out

Cardio (Mon-Sat):

• Morning: 60 minutes
  • Heart Rate: 130-140 bpm every 3 minutes, then 1 minute at 150 bpm
  • First thing on an empty stomach
• Night: 60 minutes
  • Heart Rate: 130-140 bpm every 3 minutes, then 1 minute at 150 bpm

DIET:

Meal 1:

• 60g 100% Whey Protein Powder
• 1/2 Cup Oatmeal

Meal 2:

• 6 oz Lean Sirloin Steak
• 1/2 Cup White Rice

Meal 3:

• 6 oz Chicken
• 1/2 Cup White Rice

Meal 4:

• 6 oz Chicken

Meal 5:

• 6 oz Tilapia
• 1 Cup Broccoli

Meal 6:

• 6 oz Tilapia
• 1 tbsp Avocado

Additional Notes:

• 2 tbsp Apple Cider Vinegar between Meals 2-3 & 5-6
• Water: 1-1.5 gallons daily

---

3 Days Out

Cardio (Last Day):

• Morning: 45 minutes
  • Heart Rate: 130-140 bpm every 3 minutes, then 1 minute at 150 bpm
  • First thing on an empty stomach
• Night: 45 minutes
  • Heart Rate: 130-140 bpm every 3 minutes, then 1 minute at 150 bpm

DIET: (Carbohydrate Loading Phase)

Meal 1:

• 60g 100% Whey Protein Powder
• 1.25 Cups White Rice

Meal 2:

• 6 oz Lean Sirloin Steak
• 12 oz Red Potato

Meal 3:

• 60g 100% Whey Protein Powder
• 1.25 Cups White Rice

Meal 4:

• 6 oz Lean Sirloin Steak
• 12 oz Red Potato

Meal 5:

• 6 oz Tilapia
• 1.25 Cups White Rice

Meal 6:

• 6 oz Lean Sirloin Steak
• 12 oz Red Potato

Additional Notes:

• Water: 3 Liters

---

2 Days Out

Cardio:

• No Cardio
• Last Day Training

DIET: (Carbohydrate Loading Phase)

Meal 1:

• 6 oz Chicken
• 1.25 Cups White Rice

Meal 2:

• 6 oz Lean Sirloin Steak
• 12 oz Red Potato

Meal 3:

• 6 oz Chicken
• 1.25 Cups White Rice

Meal 4:

• 6 oz Lean Sirloin Steak
• 12 oz Red Potato

Meal 5:

• 6 oz Tilapia
• 1.25 Cups White Rice

Meal 6:

• 6 oz Lean Sirloin Steak
• 12 oz Red Potato

Additional Notes:

• Water: 2 Liters

---

1 Day Out

Cardio:

• No Cardio
• No Training

DIET: (Carbohydrate Loading Phase)

Meal 1:

• 6 oz Chicken
• 1.25 Cups White Rice

Meal 2:

• 6 oz Lean Sirloin Steak
• 12 oz Red Potato

Meal 3:

• 6 oz Chicken
• 1.25 Cups White Rice

Meal 4:

• 6 oz Lean Sirloin Steak
• 12 oz Red Potato

Meal 5:

• 6 oz Tilapia
• 1.25 Cups White Rice

Meal 6:

• 6 oz Lean Sirloin Steak
• 12 oz Red Potato

Additional Notes:

• Water: 1 Liter

---

Show Day

Cardio:

• No Cardio
• No Training
• Start pumping up 30 minutes before going on stage and continue until you go out on stage for both prejudging (morning) and finals (night show).

DIET: (Carbohydrate Loading Phase)

Meal 1:

• 6 oz Chicken
• 1.25 Cups White Rice

Meal 2:

• 6 oz Lean Sirloin Steak
• 12 oz Red Potato

Meal 3:

• 6 oz Chicken
• 1.25 Cups White Rice

Meal 4:

• 6 oz Lean Sirloin Steak
• 12 oz Red Potato

Meal 5:

• 6 oz Tilapia
• 1.25 Cups White Rice

Meal 6:

• 6 oz Lean Sirloin Steak
• 12 oz Red Potato

Additional Notes:

• Water: No water, only sips to get food down if needed
• After Prejudging: 1 Hamburger with 8 oz of Coke, then continue on diet through finals