Contest prep advice!

[DamieCx]

I am 22, 162lbs, 5'6, Bf% around 10%

I am 9 weeks out from my first bodybuilding show and was just wondering if you guys could give me some advice on my current diet.

I am using the carb cycling technique, so i am doing 3 low carb days followed by a high carb day.

Low carb days:
1st meal - 5 eggs whites, 1 whole egg, 30gs oatmeal
2nd meal - 1.5 scoop protein shake, 3 rice cakes with tbsp almond butter and cinnamon
3rd meal - 6oz chicken breast, 1 cup cooked veggies (usually asparagus)
4th meal - 1.5 scoop protein shake, 3 rice cakes with tbsp almond butter and cinnamon
5th meal - 6oz chicken breast, 1 cup raw spinach, very light balsamic dressing
6th meal - protein shake
(Protein shake + small apple post workout)

High carb days:
1st meal - 6 egg whites, 60g oatmeal
2nd meal - 6oz chicken, 1 cup cooked rice with broccoli
3rd meal - protein shake, 300gs sweet potato
4th meal - 6oz chicken, 1cup cooked rice with broccoli
5th meal - protein shake, 300gs sweet potato
6th meal - small plate of WW pasta with chicken, no sauce or cheese.
(Protein shake + Apple post workout)

Supplements used currently:
L-carnitine 2x daily (dymatize liquid), GNC Multi vitamin 2x daily, Cellucor C4/Nutrabolics swollen pre-workout, Caffeine+Ephedrine hcl on cardio only days, Nutrabolics Anabolic state intra workout, Revolution nutrition creatine pre workout, Experimenting with L-tyrosine(nothing noticable yet), Perfect nutritions Perfect Whey.

I plan on making the under 155 weight class, and like i said earlier in the post i am currently 162-163 and 9 weeks out, i staarted at 165 when i was 12 weeks out.

As of right now im doing cardio 4-5 days a week, 20 mins of running, 30 mins of HIIT (stairs, or sprints)

Anything i should change?

 

[NegroPops]

which one of those meals are pre and post workout?

 

[caligirl85]

How's your energy?? That doesn't look like much food, even for 9 weeks out.

The question really is...are you seeing results? Are you still dropping bf at a reasonable rate?

 

[RickRock13]

You should shift more of your carbohydrates to your post workout meal for glycogen replenishment. An apple is a very poor carb choice post workout. Fructose sources will not are mostly stored and processed in the liver, and not feeding the muscle. Get a mix of simple and complex carbs

You also need to seriously cut down the vole of shakes and replace them with more lean meat sources. 3 a day is too many. Having more meat will also help fill you up more and get more satisfied with the caloric defecit

 

[DamieCx]

My energy is fine as long as i get enough sleep, and i have my protein shake and apple immediately post workout and then usually eat my next meal about 30 minutes after that. I am seeing results, i just dont know if they are good enough for 9 weeks out. Thanks for the replies i will consider all of them.

 

[caligirl85]

Posting a pic would be the best way to get advice...it's so hard to tell based on diet alone.

 

[DamieCx]

This is me at 10 weeks, so a week ago. sorry i dont have an updated 9 week out picture, but i am slightly leaner than this picture now.

 

[Alphacore200]

1. Do u have a fast metabolism?
2. Are u doing a tested or untested show?

Try cycling carbs at 0/50/100/150 every 4 days

 

[RickRock13]

You look pretty good for 9 weeks out. Stay on target and keep your diet dialed in and you should be fine. Aim for a good 1-1.5lbs fat loss per week, and adjust down cals/carbs as you go.

 

[Alphacore200]

Also in addition to what Rick said about moving the carbs to ur post workout meal cut ur carbs in the morning. Ingesting carbs for breakfast blunts ur fat burning process with an insulin spike. So ur more likely going to store as fat.