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 My pre-contest diet.....guys, i need your help!!!
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| Author | Topic: My pre-contest diet.....guys, i need your help!!! | ||
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Pro Bodybuilder 
Posts: 572 |
Here is my pre-contest diet. Tell me any changes that you would make, if any. I would appreciate anyones input, whether negative or positive, as this is very important to me. Meal 1 8:00 A.M. 4 cups Special K (72 carbs, & 24 prot) OR 7 egg whites and grits Meal 2 10:30 A.M. 1 large can Tuna (52 protein) Meal 3 1:00 P.M. 2 skinless chicken breast (55 protein) Meal 4 3:30 P.M. 1 large can Tuna (52 protein)
2 chicken breast (55 protein) Workout at 7:00 P.M. Meal 6 8:45 � 9:00 P.M. 4 cups Special K (24 prot & 72 carbs) OR 1 large can Tuna (52 protein)
306 grams Protein The week of the contest, i cut out the fruits, tuna, and diet drink. Drink up to 2 gallons per day until 2 days before the show, then i cut down. I will be carbing down the week of the show, and a couple days before i will carb back up. What do you think? ------------------     | ||
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Amateur Bodybuilder 
Posts: 182 |
looks good bro-couple things I would do but I'm sure we have different metabolisms-what's your weight height bodyfat?-I would cut out the fruit all together except for a banana after workout-and the milk too-too much sugar for me-be careful with carb depleting and carbing up-you don't want to be at your peak the day after the show-also what gear are you using-it matters. looks good though-post your pics-good luck. ------------------ | ||
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Pro Bodybuilder
Posts: 572 |
JBack, well my metabolism is very high. It takes a lot of work for me to put on the pounds, and i can lose very easily. Im currently 5'10", 205 (lost about 5 pounds when i stopped my cycle on dec. 24th), bodyfat is about 8-9%. I think that i can handle the milk & fruits, but im not too sure. I really wanted to substitute something for that fucking tuna, and maybe re-arrange some things with the potatoes. What do you think i should do differently? Thanks ------------------ | ||
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Amateur Bodybuilder
Posts: 200 |
I've got to agree about losing the milk. I'm not sure - I think it might be the lactose - but milk (even skim) always makes me looks smooth. | ||
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Pro Bodybuilder
Posts: 572 |
AH! Guys, i forgot to tell you that the last 2 weeks before the show, i cut out all milk! I start eating egg white omelets, etc. So sorry about that, i failed to tell you. ------------------ | ||
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Pro Bodybuilder
Posts: 351 |
If you have the $$$ I would throw scallops in instead of the tuna. Or red snapper, hell even tuna steaks. If you don't have the $$ to do that every day then do it every now and then so you don't go insane. ------------------ | ||
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Pro Bodybuilder
Posts: 572 |
BigQuadz, that sounds like a good idea. Yeah, i did go almost insane from all the tuna i ate last time! When i calculated it in pounds, i had eaten over 50 pounds of tuna my last diet! AH! Ill try to see about scallops, red snapper, etc. How can one find the nutritional information on them though? ------------------ | ||
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Pro Bodybuilder
Posts: 572 |
Guys, anymore suggestions????? ------------------ | ||
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Amateur Bodybuilder
Posts: 200 |
Do you guys know about this site? http://www.nat.uiuc.edu/mainnat.html It is a nutritional calculator. You type in a food and it will tell you the cals, protein, carbs, fat, water, fiber, etc. Try going there and typing in scallops. | ||
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Amateur Bodybuilder
Posts: 200 |
I just went there and typed in scallop. This is the info for 1 oz. of sea scallops raw: Nutrient Total Rec. %Rec It's displayed on a table on the site so it's easier to read there. | ||
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Pro Bodybuilder
Posts: 572 |
Latona you are a damn genius! That is great! Ill definitly keep that site handy from now on.  ------------------ | ||
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Guru 
Posts: 4415 |
Bump for animalB He competes, | ||
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Elite Bodybuilder 
Posts: 968 |
I don't think the protein in special K is a complete protein therefore I wouldn't count it towards daily whole protein intake. I think you are eating less protein than you think you are. What size can of tuna are you devouring. A 6 oz can has 32g of protein. You must not hold water eating all those carbs. I don't neccessarily beleive in super low carb or no carb dieting but with that many carbs while dieting I would be a water resivoir. Each to his own though. That is why diet is so hard. You must find what works for you. My secret is eggs. And then some more eggs. ------------------ | ||
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Pro Bodybuilder
Posts: 572 |
Beezers, i eat the 9oz. cans of tuna, and they are 55g protein each i believe. So Special K would not be a good idea then huh? Maybe i could get some straight whey protein, and have a shake in the morning with maybe some grits, oatmeal instead. What do you think? ------------------ | ||
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Elite Bodybuilder
Posts: 968 |
Special K is a high GI carb. If it were me I would scrap it and add the all mighty oat. Oats are the earths perfect energy source. Special K is a proccessed food...That is why when you look on the box it is fortified with all those vitamins. I would concentrate on more whole protein and a beter choice of carbohydrate. I would drop the special K and the noodles(and unless they are egg noodles the noodles you have listed arn't complete protein either). Oats my man...Oats. I like the big shredded wheat biscuits too. Whole grain and quite tasty(not the frosted variety). They are somewhat high GI but early in the day they are fine and a great source of fiber. You can do this with all whole food protein but your calories will go up. No no for dieting. That is where some whey would be very handy. Whey and eggs are the most efficient proteins. They are both lower calorie as well. Good for cutting. I also noticed your diet is lacking significantly in essential fatty acids. You need some good fats in there. Flax...Nuts...Salmon...Penut Butter. Those are some good selections. You do need a bit of fat as it will help with insulin sensitivity and hormone production. ------------------ | ||
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Pro Bodybuilder
Posts: 572 |
The Mighty OAT! YES! That is a great idea! (I always hated eating all that damn cereal) "You can do this with all whole food protein but your calories will go up. No no for dieting. " You were talking about the wheat bisquits right? SO.....maybe i should sub the cereal for oats and add some whey in with it. I will definitly be adding more eggs in my diet now. ------------------ | ||
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Amateur Bodybuilder
Posts: 294 |
that has to be the worst diet I have ever saw, you need variety in there | ||
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Amateur Bodybuilder
Posts: 57 |
OK drop the special K for sure. Put in 2 servings of good old Oats. I don't believe in carb depleating aka muscles shrink. I drank 2 plus gallons of water up to Friday night before my shows then only had 4 oz at each meal during show day. Keep looking in the mirror to see your progress if it isn't broke don't start changing things at the last minute. How much cardio are you doing? 4 or 5 morning Best of luck remember pratice your posing this is VERY important. Kick ass and take names. | ||
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Amateur Bodybuilder
Posts: 210 |
Cut the milk, pasta, bread and jelly.Don't eat too much fruit. Up the protein with some red meat and more fish. Try sweet potato and oatmeal for carbs. | ||
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Elite Bodybuilder
Posts: 1214 |
Since I posted my contest pics and was ripped I feel I can help here. First off no food you can't pronounce the ingredients in (no special k). Also no dairy and NO fruit (sugar). Fish only white and yes scallops are white as shrimp can be BUT both contain tons of sodium (shellfish) thus water retention. I only eat Talapia, Sole, and Roughy. Breakfast either grits or oatmeal. No sugar but sweet and low okay. All chicken, turkey, or meats have to be raw (no marinades as this equals water pump which equals water retention). No pasta as this can make ya bloated only brown rice, yams, sweet pottao, or plain potato. (personally I only eat plain potato and brown rice). Tons of broccoli or Green vegetable will make ya regular (this will be a problem trust me). And tons of water. Not fun but effective. | ||
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Amateur Bodybuilder
Posts: 182 |
up until about two weeks out I use 2 cups of oats with a little sugar free syrup and equal-helps a lot. I would definately cut the fruit and the milk-sugar doesn't work to well when cutting up for me. My carbs consist of sweet potatos, baked potato oatmeal-vegetables after workout for sure-I like green beans the best. But I stress that everyone is different-my buddy diets 4 weeks out with one cheat day a week and competes at under 3 percent. ------------------ | ||
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Pro Bodybuilder
Posts: 572 |
Guys thanks a ton for your input! I will definitly have my diet right this time. I will be dieting for 9 weeks. Will probably do cardio 4 times a week, maybe 5. Just depends i guess. And yeah, im pretty lean now.....hell you can see stri's in my quads already, and i eat everything in site! I have been working on my routine already, and practicing my poses. I should have a kick ass routine this year! Flexed, what did you mean by this: ------------------ | ||
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Pro Bodybuilder
Posts: 572 |
Oh yeah, i forgot. Luvs2Juice, get a fucking life man. Your posts are pathetic, just like you. Dont talk about something when you know nothing about it. YOU HAVE NO BRAIN!!! ------------------ | ||
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Amateur Bodybuilder
Posts: 94 |
my last show: meal1 10eggwhite(35gms protein) 1serv oatmeal(25gms carbs) 1 frozen banana (25gms carbs) meal2: meal3:35-45gms protein,40gms carbs meal4:45gms protein,25-40gms carbs meal5:35gms protein,25gms carbs lots of water and then some more water multi-vita with all meals absolutly no condiments on food | ||
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Amateur Bodybuilder
Posts: 182 |
Good Simon's diet is the one I would follow-sounds almost exactly like mine-keep in mind any AS you are using effects things like protein intake and calories. ------------------ | ||
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Elite Bodybuilder
Posts: 1214 |
Hey, by regular i meant as you diet and decrese fat and carbs and eat mostly protein you clog up and it become difficult to go to the bathroom. On two occassion's before increased green vegetbales I have gotten hemroids and this is painful before a show. My diet is below and you'll notice i do include red meat but onle eye round and no more than 3 times a week to keep me full. #1 6-7 OZ CHICKEN BREAST OR TURKEY #2 #3 6-7 OZ WHITE FISH OR CHICKEN #4 1/2 CUP BROWN RICE # 5 (DINNER) 7-8 OZ LEAN BEEF, OR TURKEY, CHICKEN, FISH # 6 6-7 OZ CHICKEN BREAST OR TURKEY # 7 (NOT EVERYDAY ONLY IF NEEDED BEFORE BED) 7 OZ CHICKEN OR keep in mind this is for me as i compete lightweight and you can add more food to your frame as needed. I sodium deplete Sunday before I reintroduce light carbs thursday night and keep moderate all day friday with a steak and potato after weigh in I do though I hate it water deplete starting on Thursdaya nd drink what i pee. this is very hard but since i am italian i hold water and make sure this squeeze it out. this again is very difficult. Hope this helps. Whats your show? | ||
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Amateur Bodybuilder
Posts: 162 |
Flexed pre-contest diet looks like it's right on the money. I don't know, for me, i would cut out the milk much sooner if not completely, but you know your body best. I would stick to only low glycemic carbs (oatmeal, yams, brown rice) and many fiberous veggies until you need to carb load. Fructose (fruit sugar) is usually a no no as well but like i said, if you body responds well with fruit, keep a little in there. I would cut out the special K and replace it with oatmeal. As for protein, stick to fish, lots of egg whites, and chicken/turkey and occasionally red meat. Use some protein powder without the carbs if you like, but some people prefer whole real food during their precontest diets. Everybody's bodies are different and respond different to various foods so you should know what works best for you in that regard. good luck and keep us posted with the results. | ||
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Elite Bodybuilder
Posts: 1214 |
bump | ||
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Guru
Posts: 4415 |
Good Post!!! ------------------
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Pro Bodybuilder
Posts: 572 |
Wow, I go away for a day, and come back to find all this great info! GoodSimon, Flexed, & Shredder......thank you for your comments. I think they will all really help me in finalizing my diet. Flexed, the show i will be doing is here in Birmingham, Alabama.......The AC Fitness Classic. Used to be "The Cory Everson Classic", but i dont know why they changed it. I dont think she promotes it anymore. So i will be coming in as a heavy middleweight, probably barely making cutoff. But that is good! I will have 30 pounds to lose! I will note all you guys information, and i will keep you posted during the weeks to come. Flexed, you have 1 cup of oats.....is that dry or cooked? I will also definitly be taking some things, so will this mean i need to increase calories and protein because of AAS? Aratest/Deca/IP Winny/Clen/ECA/Cynomel. And on the day of the show, what do you guys eat? I will more than likely weigh in the night before, so what should i eat morning, day, and before the night show? And last but not least, Flexed when you said you water deplete starting on Thursday, and you drink what you pee? Do you actually measure out how much you piss, and then drink the equivilant in water? haha.....sorry if i sounded stupid asking that, but every little bit counts. ------------------ | ||
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Pro Bodybuilder
Posts: 572 |
Bump ------------------ | ||
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Amateur Bodybuilder
Posts: 148 |
I had a question about the diets you guys posted. I noticed that they're all completely devoid of any fats whatsoever. I have read that you need to include a minimum of 10-15% fat when dieting or your body won't release it's own fat stores. Has anyone else heard of this? If you're on AS, does that mean you don't have to follow this rule? thanks. | ||
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Pro Bodybuilder
Posts: 572 |
Very good question LPW. I too, would like to know this. Bump to the top for that answer and for Flexed1. ------------------ | ||
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Amateur Bodybuilder
Posts: 162 |
You should be getting enough fats from the chicken and lean meats and fish you are consuming. If your energy is running low as a result of the low carbs, you may want to increase your fats slowly while monitoring the results. Other possible sources of fats could possibly be a egg yolk here or there, and possibly some flaxseed oil, nuts, or all natural peanut butter. I believe if you are eating enough chicken, fish, and lean meat, you should be getting enough of the fats your body needs while dieting. Others, please help me out if I have missed something or you disagree with what i've mentioned. | ||
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Pro Bodybuilder
Posts: 572 |
bump ------------------ |
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posted January 06, 2001 01:42 PM
