First comp, cutting diet

[markprendergast]

Hello everyone,

First of all I just wanted to say this is an amazing sight with a lot of insightful information. I am entering in my first natural bodybuilding competition in just under four weeks. I just thought I would post up my cutting diet and perhaps if anyone would like to offer thoughts/critique it. My stats are as follow, 5"8, 70kg @ just over 6%BF.

5:30 - Horleys ice whey 36.1g in water
7:30 - chicken breast 150g, 3 egg whites, 1 egg
12 - lean steak 150g, broccoli 50g
3 - chicken breast 150g, 3 egg whites, 1 egg
pre workout - Anabolic whey dominance shake 30g in water
post workout - Anabolic whey dominance shake 30g in water
7:45 PWO meal - Lean steak 150g, sweet potato 50g, carrot 50g, broccoli 50g
10 - 100g cottage cheese
12:45 - tuna in springwater, drained 128g

Totals
Calories - 1840
Protein - 325.8g
Carbs - 31.26g
Fats - 41.2g
Sodium - 1926mg







Cardio is at 5:00am on an empty stomach, just power walking for 30 minutes. I train weights six days on and 1 day off. The above is just providing a general idea of what I eat on a daily basis; it doesn't usually change that much, maybe add in a few greens here and there, that's about it. Sometimes preworkout I will have an apple or peach with the shake. Not sure if fruits ok this far out from comp? Low fat cottage cheese too, is that ok to eat up to comp time? Does anyone notice any problems with the above diet this close to comp time? Any help/advice greatly appreciated. I feel I am on track but I guess I am a little anxious/nervous considering it is my first competition.

One last question, I am currently taking creatine ethyl ester and I have been reading that some people cut out creatine close to a comp, some do it a few days before, few weeks before for others.... So I'm not really sure what to do here, as in when to stop taking it. What have you guys done with creatine leading up to your competitions?

Sorry for the long post, thanks in advance for your advice/suggestions.
Cheers,
Mark

 

[dr.shavargo]

damn, thats pretty intense, goodluck on your copetition.

 

[markprendergast]

damn, thats pretty intense, goodluck on your copetition.

Thankyou, it is certainly a great experience and I am rather excited about competing.

 

[dr.shavargo]

you have your diet dialed in to a T! not sure about the cottage cheese though, but i wouldnt see a problem with fruits or anything like that? as for the creatine i here some creatine products can make you somewhat bloated so if your cutting maybe stop the creatine before you go to the comp? but if everything your doing is working for you then keep on doing your thing. my 2..

 

[markprendergast]

you have your diet dialed in to a T! not sure about the cottage cheese though, but i wouldnt see a problem with fruits or anything like that? as for the creatine i here some creatine products can make you somewhat bloated so if your cutting maybe stop the creatine before you go to the comp? but if everything your doing is working for you then keep on doing your thing. my 2..

I am not too sure about the cottage cheese either, it is high in sodium, about 340mg for 100g of cottage cheese, low fat of course, I have read on here people finding low sodium cottage cheese, but I am down in Australia and can't seem to find low sodium cottage cheese anywhere. Yeah I like to stay strict with the diet, it seems to be working, it's either 1 apple or 1 peach with the pre workout shake, but of course I love to hear other bodybuilders thoughts/suggestions/advice as it is always great to hear other people's opinions and what has worked for them.

I am a little worried about the creatine, probably stop close to the competition.

Cheers,
Mark

 

[dr.shavargo]

yea im sure there are many other people that can give their opinion in here, anyways best of luck with your upcoming competition!

 

[JWBurns]

Cottage is fine and encouraged as a pre-bed snack. Cottage is a good source of Casein Protein which is slow digesting. Make sure it's 2%, and your set.

 

[cobracock1979]

Pics bro? would like to see u at 6%

 

[cobracock1979]

Hello everyone,

First of all I just wanted to say this is an amazing sight with a lot of insightful information. I am entering in my first natural bodybuilding competition in just under four weeks. I just thought I would post up my cutting diet and perhaps if anyone would like to offer thoughts/critique it. My stats are as follow, 5"8, 70kg @ just over 6%BF.

5:30 - Horleys ice whey 36.1g in water
7:30 - chicken breast 150g, 3 egg whites, 1 egg
12 - lean steak 150g, broccoli 50g
3 - chicken breast 150g, 3 egg whites, 1 egg
pre workout - Anabolic whey dominance shake 30g in water
post workout - Anabolic whey dominance shake 30g in water
7:45 PWO meal - Lean steak 150g, sweet potato 50g, carrot 50g, broccoli 50g
10 - 100g cottage cheese
12:45 - tuna in springwater, drained 128g

Totals
Calories - 1840
Protein - 325.8g
Carbs - 31.26g
Fats - 41.2g
Sodium - 1926mg







Cardio is at 5:00am on an empty stomach, just power walking for 30 minutes. I train weights six days on and 1 day off. The above is just providing a general idea of what I eat on a daily basis; it doesn't usually change that much, maybe add in a few greens here and there, that's about it. Sometimes preworkout I will have an apple or peach with the shake. Not sure if fruits ok this far out from comp? Low fat cottage cheese too, is that ok to eat up to comp time? Does anyone notice any problems with the above diet this close to comp time? Any help/advice greatly appreciated. I feel I am on track but I guess I am a little anxious/nervous considering it is my first competition.

One last question, I am currently taking creatine ethyl ester and I have been reading that some people cut out creatine close to a comp, some do it a few days before, few weeks before for others.... So I'm not really sure what to do here, as in when to stop taking it. What have you guys done with creatine leading up to your competitions?

Sorry for the long post, thanks in advance for your advice/suggestions.
Cheers,
Mark

Looks good - my only question is why include the sweet potatoes in your final meal? Your diet is pretty much keto apart from the one serving of potato's - why not drop em and hit sustained ketosis?