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)
2 cups skim milk (24 carbs & 18 prot)
1 large banana (27 carbs)
2 vitamins

OR

7 egg whites and grits
2 pieces of wheat bread w/ grape jelly
8-10 oz. Of skim milk
2 vitamins

Meal 2 10:30 A.M.

1 large can Tuna (52 protein)
� of sweet potato (45 carbs)
21 oz. Water
3 Amino Acids

Meal 3 1:00 P.M.

2 skinless chicken breast (55 protein)
1 large baked potato (90 carbs)
21 oz. Of water

Meal 4 3:30 P.M.

1 large can Tuna (52 protein)
1 apple (21 carbs)
21 oz water
4 Amino Acids

Meal 5 6:00 P.M.

2 chicken breast (55 protein)
1 cup noodles (50 carbs, & 8 protein)
21 oz. Of water OR Diet drink

Workout at 7:00 P.M.
End Workout at 8:30 P.M.

Meal 6 8:45 � 9:00 P.M.

4 cups Special K (24 prot & 72 carbs)
2 cups Skim milk (18 prot & 24 carbs)

OR

1 large can Tuna (52 protein)
1 banana (27 carbs)
16 oz. Of water

Grand Total

306 grams Protein
425 grams Carbohydrates

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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"Milk is for babies.......real men drink beer."
-Arnold Schwarznegger, Pumping Iron

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Jback
Amateur Bodybuilder

Posts: 174
From:RI
Registered: Apr 2000
posted January 06, 2001 01:55 PM Staff Use Only: IP: Logged

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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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If not Today-Then why Tommorrow

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Hardcore4Evr
Pro Bodybuilder

Posts: 535
From:
Registered: Sep 2000
posted January 06, 2001 02:01 PM Staff Use Only: IP: Logged

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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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"Milk is for babies.......real men drink beer."
-Arnold Schwarznegger, Pumping Iron

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latona
Amateur Bodybuilder

Posts: 194
From:
Registered: Nov 2000
posted January 06, 2001 02:06 PM Staff Use Only: IP: Logged

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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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Hardcore4Evr
Pro Bodybuilder

Posts: 535
From:
Registered: Sep 2000
posted January 06, 2001 02:10 PM Staff Use Only: IP: Logged

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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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"Milk is for babies.......real men drink beer."
-Arnold Schwarznegger, Pumping Iron

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BigQuadz
Pro Bodybuilder

Posts: 350
From:Tx
Registered: Jan 2000
posted January 06, 2001 02:16 PM Staff Use Only: IP: Logged

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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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Hardcore4Evr
Pro Bodybuilder

Posts: 535
From:
Registered: Sep 2000
posted January 06, 2001 02:19 PM Staff Use Only: IP: Logged

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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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"Milk is for babies.......real men drink beer."
-Arnold Schwarznegger, Pumping Iron

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Hardcore4Evr
Pro Bodybuilder

Posts: 535
From:
Registered: Sep 2000
posted January 06, 2001 02:32 PM Staff Use Only: IP: Logged

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Guys, anymore suggestions?????
------------------
"Milk is for babies.......real men drink beer."
-Arnold Schwarznegger, Pumping Iron

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latona
Amateur Bodybuilder

Posts: 194
From:
Registered: Nov 2000
posted January 06, 2001 02:40 PM Staff Use Only: IP: Logged

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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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latona
Amateur Bodybuilder

Posts: 194
From:
Registered: Nov 2000
posted January 06, 2001 02:47 PM Staff Use Only: IP: Logged

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I just went there and typed in scallop. This is the info for 1 oz. of sea scallops raw:
Nutrient Total Rec. %Rec
Calories 24.95 2900 0.86%
Pro (g) 4.76 63 7.56%
Fat (g) 0.23 96.67 0.24%
Carb (g) 0.68 -- --
Na (mg) 45.64 2000 2.28%
vitA (IU) 14.18 5000 0.28%
vitC (mg) 0.85 60 1.42%
satF (g) 0.02 32.22 0.06%
Chol (mg) 9.36 300 3.12%

It's displayed on a table on the site so it's easier to read there.

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Hardcore4Evr
Pro Bodybuilder

Posts: 535
From:
Registered: Sep 2000
posted January 06, 2001 03:03 PM Staff Use Only: IP: Logged

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Latona you are a damn genius! That is great! Ill definitly keep that site handy from now on.
------------------
"Milk is for babies.......real men drink beer."
-Arnold Schwarznegger, Pumping Iron

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BigJay81
Guru

Posts: 4356
From:LIFT UNTIL YOU DIE!!!!!!!!!!!!!!!!!!!!!!!!!!!
Registered: Jan 2000
posted January 06, 2001 03:17 PM Staff Use Only: IP: Logged

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Bump for animalB He competes,

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Beezers
Elite Bodybuilder

Posts: 962
From:#@%*&^!
Registered: May 2000
posted January 06, 2001 03:31 PM Staff Use Only: IP: Logged

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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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The bigest risk in life is not taking one at all.

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Hardcore4Evr
Pro Bodybuilder

Posts: 535
From:
Registered: Sep 2000
posted January 06, 2001 03:40 PM Staff Use Only: IP: Logged

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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?
------------------
"Milk is for babies.......real men drink beer."
-Arnold Schwarznegger, Pumping Iron

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Beezers
Elite Bodybuilder

Posts: 962
From:#@%*&^!
Registered: May 2000
posted January 06, 2001 03:56 PM Staff Use Only: IP: Logged

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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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The bigest risk in life is not taking one at all.

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Hardcore4Evr
Pro Bodybuilder

Posts: 535
From:
Registered: Sep 2000
posted January 06, 2001 04:09 PM Staff Use Only: IP: Logged

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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.
And, flax i have on hand, and will start using too. Nuts, peanut butter.....what amounts of these would you recommend per day? And Salmon......anything is better than tuna in my opinion! Just not canned Salmon!

------------------
"Milk is for babies.......real men drink beer."
-Arnold Schwarznegger, Pumping Iron

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LUVS2JUICE
Amateur Bodybuilder

Posts: 292
From:WOODMERE
Registered: Jul 2000
posted January 06, 2001 04:41 PM Staff Use Only: IP: Logged

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that has to be the worst diet I have ever saw, you need variety in there

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kdtl61
Amateur Bodybuilder

Posts: 57
From:Ohio
Registered: Nov 2000
posted January 06, 2001 04:52 PM Staff Use Only: IP: Logged

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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
a week? Yet you sound lean now. How many weeks out from the show.

Best of luck remember pratice your posing this is VERY important.

Kick ass and take names.

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PerfectRep
Amateur Bodybuilder

Posts: 205
From:Indiana
Registered: Sep 2000
posted January 06, 2001 07:02 PM Staff Use Only: IP: Logged

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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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flexed1
Elite Bodybuilder

Posts: 1208
From rlando florida
Registered: Jan 2000
posted January 06, 2001 07:42 PM Staff Use Only: IP: Logged

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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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Jback
Amateur Bodybuilder

Posts: 174
From:RI
Registered: Apr 2000
posted January 06, 2001 08:02 PM Staff Use Only: IP: Logged

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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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If not Today-Then why Tommorrow

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Hardcore4Evr
Pro Bodybuilder

Posts: 535
From:
Registered: Sep 2000
posted January 07, 2001 03:21 AM Staff Use Only: IP: Logged

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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:
"Tons of broccoli or Green vegetable will make ya regular"
I didnt understand it. Also, you think its safe to eat red meat? If you dont mind, would you please give me an example of your diet, listing each meal during the day. I would really appreciate it, because i saw how ripped you were, so you must know what you are talking about. Thanks man.

------------------
"Milk is for babies.......real men drink beer."
-Arnold Schwarznegger, Pumping Iron

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Hardcore4Evr
Pro Bodybuilder

Posts: 535
From:
Registered: Sep 2000
posted January 07, 2001 03:24 AM Staff Use Only: IP: Logged

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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!!!
------------------
"Milk is for babies.......real men drink beer."
-Arnold Schwarznegger, Pumping Iron

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good simon
Amateur Bodybuilder

Posts: 94
From: europe
Registered: Dec 2000
posted January 07, 2001 04:01 AM Staff Use Only: IP: Logged

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my last show:
meal1
10eggwhite(35gms protein)
1serv oatmeal(25gms carbs)
1 frozen banana (25gms carbs)
meal2:
2chicken breast(45gms protein)
1 serv.brown rice(27-30gms carbs)
1/2cup broccoli steamed

meal3:35-45gms protein,40gms carbs
1 can tuna replace with chicken 3rd week out
1 potato
broccoli or green beans

meal4:45gms protein,25-40gms carbs
turkey
brn rice or yam
green veg

meal5:35gms protein,25gms carbs
10 egg whts
oats

lots of water and then some more water
(3 gals a day)

multi-vita with all meals
extra c 3gms(cut out all vita's last week)

absolutly no condiments on food

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Jback
Amateur Bodybuilder

Posts: 174
From:RI
Registered: Apr 2000
posted January 07, 2001 11:06 AM Staff Use Only: IP: Logged

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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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If not Today-Then why Tommorrow

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flexed1
Elite Bodybuilder

Posts: 1208
From rlando florida
Registered: Jan 2000
posted January 07, 2001 12:45 PM Staff Use Only: IP: Logged

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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
1 CUP OATMEAL
1 CUP BROCCOLI
AMINO ACIDS
VIT E, AND C

#2
6-7 OZ CHICKEN OR TURKEY
1 CUP BROCCOLI

#3

6-7 OZ WHITE FISH OR CHICKEN
1 CUP BROWN RICE OR PLAIN POTATO
1 CUP BROCCOLI
AMINO ACIDS

#4

1/2 CUP BROWN RICE
6-7 OZ TURKEY OR CHICKEN

# 5 (DINNER)

7-8 OZ LEAN BEEF, OR TURKEY, CHICKEN, FISH
1 CUP BROWN RICE
1 CUP GREEN VEGETABLE
1 CUP SALAD WITH LEMON JUICE

# 6

6-7 OZ CHICKEN BREAST OR TURKEY
1 CUP BROCCOLI

# 7 (NOT EVERYDAY ONLY IF NEEDED BEFORE BED)

7 OZ CHICKEN OR
8 EGGWHITES

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
Carb deplete Monday before going until thursday

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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Shredder21
Amateur Bodybuilder

Posts: 158
From:Manhattan Beach, CA
Registered: Sep 2000
posted January 07, 2001 07:18 PM Staff Use Only: IP: Logged

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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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flexed1
Elite Bodybuilder

Posts: 1208
From rlando florida
Registered: Jan 2000
posted January 07, 2001 11:56 PM Staff Use Only: IP: Logged

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bump

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BigJay81
Guru

Posts: 4356
From:LIFT UNTIL YOU DIE!!!!!!!!!!!!!!!!!!!!!!!!!!!
Registered: Jan 2000
posted January 07, 2001 11:58 PM Staff Use Only: IP: Logged

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Good Post!!!
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Until You Die!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

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