Mark Alvisi - Gaspari Nutrition Athlete & IFBB Pro bodybuilder discusses bodybuilding training, cardio, nutrition & supplementation 12 weeks out from a bodybuilding competition, 'pre-contest.' Here calories are still elevated, but are cleaned up. You don't want to cut back your caloric intake too drastically. Keep the protein intake high - about 400g daily, keep carbs high, but cut out unnecessary snacks/calories/junk foods. Feed the muscle and burn the excess calories at this early stage.