@brainacid, I don’t feel confident in my ability to tell you how to get into competition shape. I do lift (mainly legs and abs), but never tried to do a competition. Fruit typically contains varying amounts of fructose, glucose and sucrose, not just fructose (http://nutritiondata.self.com/facts/fruits-and-fruit-juices/1968/2 – expand the carbohydrate section). Starch contains chains of glucose. Andrew Kim wrote an article (http://www.andrewkimblog.com/2012/12/are-starches-safe-part-2.html) how this could cause yeast overgrowth in the gut, and as I wrote, starches seem to give me more gas than sugar.
The way I eat supports “healthy” body fat levels. My two lower abs have disappeared, and I’m fine with that. Some people aren’t.
Orange juice concentrate may be an even more “eat for heat” food than juice not from concentrate especially if you don’t add lots of water. I just follow Roddy’s recommendation on getting it not from concentrate. Read the labels. I personally avoid HFCS, Splenda, Aspartame, but haven’t researched it thoroughly.