What to Eat in the 72 Hours Before Your Bodybuilding Photoshoot
Why the Final 72 Hours Matter
The last three days before your fitness photoshoot are critical. Your physique is nearly stage-ready, and the right nutrition strategy can enhance muscle fullness, vascularity, and definition—while the wrong one can lead to bloating, flatness, or water retention.
This guide breaks down what to eat—and when—to look your absolute best in front of the camera.
72 Hours Out: Clean, Controlled, and Consistent
Goal: Maintain fullness and reduce inflammation.
What to Eat:
Lean proteins (chicken breast, white fish, egg whites)
Moderate complex carbs (sweet potatoes, rice, oats)
Healthy fats (avocado, olive oil, almonds)
Avoid:
High-sodium meals
Artificial sweeteners
Processed foods or sauces
Pro Tip: Keep meals consistent and portioned. No surprises.
48 Hours Out: Carb Taper or Load (Depending on Your Strategy and Current Look)
Goal: Begin carb manipulation to enhance muscle volume.
Option A: Carb Load (if you’ve depleted earlier in the week)
Increase carbs slightly (rice, rice cakes, potatoes)
Keep protein steady
Reduce fats slightly
Option B: Carb Taper (if you’re already full)
Maintain moderate carbs
Increase water slightly to flush excess sodium
Hydration: Drink 1–1.5 gallons of water unless your coach advises otherwise.
24 Hours Out: Fine-Tuning
Goal: Maximize fullness, minimize bloat.
What to Eat:
Small, frequent meals every 2–3 hours
Simple carbs (white rice, rice cakes)
Lean protein (turkey, white fish)
Avoid:
Dairy
Cruciferous vegetables (broccoli, cauliflower)
Carbonated drinks
Optional: A small sodium bump (e.g., sea salt on rice cakes) can enhance vascularity—test this in advance.
Day of the Shoot: Light, Strategic Fueling
Goal: Stay full and dry without bloating.
What to Eat:
1–2 light meals before the shoot
Simple carbs + lean protein (e.g., rice cakes with almond butter and turkey slices)
Hydration: Sip water, don’t chug. You want to stay hydrated but not puffy.
Bonus Tip: Bring pump-up bands and a small carb snack (like gummy bears or rice cakes with honey) to use 15–20 minutes before shooting.
Final Thoughts
Your nutrition in the final 72 hours can make or break your photoshoot results. Stick to foods your body knows, avoid last-minute experiments, and time your carbs and water intake to peak at the right moment.
Want a custom shoot timed to your peak week? Book your session now and let’s capture your best condition ever!
