Wish Me Luck - Page 2 - SuperiorMuscle.com

infiniti1982 · #31 12-19-05, 01:23 PM

I'd say this: Whether or not you really need those nutrients sooner than 2hrs past the PWO shake, having a dex/malto shake and waiting 2 hours on a diet is sure to make you crash and feel like utter shit. If you have a solid meal in there 1 hour after the shake, that will prevent the crash from happening. I'm not totally convinced that you've gotta have a full meal no more than an hour after your shake because your body needs the nutrients that quickly...but I would agree that you'll need some complex carbs/whole food proteins that quickly in order to balance out the insulin spike/drop.

Also on the casein v. whey meal in the afternoon: The reason I thought casein might be better is because it is slow absorbing. Since you go for a long time until your next meal, you will have a steady stream of protein during these hours if you need casein. Having whey might only provide that stream for a short fraction of those hours. What you could do is have one scoop of whey and one scoop of casein. I think that's a good compromise.

house1 · #32 12-19-05, 04:52 PM

fog, here is a sample of what my pre contest diet looked like at 12 weeks out

WEIGHT TRAINING DAYS 7-24-05

MEAL1 - 6:00am
1 SLICE OF EZEKIEL 100% FLOURLESS BREAD (you can toast it) with 1 TEASPOON OF ALMOND BUTTER (at Whole Foods you can grind your own)
&
10 EGG WHITES & 1 WHOLE EGG or
& 1 TEASPOON OF FLAX SEED OIL
2 VITAL NUTRIENTS, 1 SOLARAY SUPER DIGEST-A-WAY DIGESTIVE ENZYME, 1 SOLARAY KELP CAPSULE (640mg), 1 TABLESPOON OF CREATINE, 1 TABLESPOON OF GLUTAMINE & L-TYROSINE CAPSULE (750mg)
(take these supplements 1/2 way through the meal)

7:00am
500mg - L-ARGININE

MEAL 2 - 8:00am

6 OZS. CHICKEN BREAST or
6 OZS. TURKEY BREAST (real turkey, not deli turkey) or
6 OZS. of LEAN BEEF or
6 OZS. of BUFFALO or
6 OZS. of LAMB or
6 OZS. of LIVER or
6 OZS. of MUTTON or
6 OZS. of VEAL or
6 OZS. of VENISON or
ANY FISH ON YOUR POWER OR NEUTRAL LISTS
& 1/2 SLICE OF EZEKIEL BREAD with 1 TEASPOON OF ALMOND BUTTER
1 TEASPOON FLAX SEED OIL
1 VITAL NUTRIENTS & 1 SOLARAY SUPER DIGEST-A-WAY DIGESTIVE ENZYME
(take these supplements 1/2 way through the meal)

9:00am
500mg - L-CARNITINE

MEAL 3 - 10:00am
6 OZS. of LEAN BEEF or
6 OZS. of BUFFALO or
6 OZS. of LAMB or
6 OZS. of LIVER or
6 OZS. of MUTTON or
6 OZS. of VEAL or
6 OZS. of VENISON or
6 OZS. CHICKEN BREAST or
6 OZS. TURKEY BREAST (real turkey, not deli turkey) or
ANY FISH ON YOUR POWER OR NEUTRAL LISTS
& 1 CUP OF SPINACH or 1 CUP OF ANY OTHER VEGGIE ON YOUR POWER or NEUTRAL LIST
& 1/4 CUP OF ALMONDS
& 1 TEASPOON FLAX SEED OIL
2 VITAL NUTRIENTS, 1 SOLARAY SUPER DIGEST-A-WAY DIGESTIVE ENZYME, 1 SOLARAY KELP CAPSULE (640mg), 1 TABLESPOON OF CREATINE, 1 TABLESPOON OF GLUTAMINE & L-TYROSINE CAPSULE (750mg)
(take these supplements 1/2 way through the meal)

11:00am
500mg - L-ARGININE

MEAL 4 - 12:00am
6 OZS. of ANY FISH ON YOUR POWER OR NEUTRAL LISTS
6 OZS. of BUFFALO or
6 OZS. of LEAN BEEF or
6 OZS. of LAMB or
6 OZS. of LIVER or
6 OZS. of MUTTON or
6 OZS. of VEAL or
6 OZS. of VENISON or
6 OZS. CHICKEN BREAST or
6 OZS. TURKEY BREAST (real turkey, not deli turkey) or
ANY FISH ON YOUR POWER OR NEUTRAL LISTS
& 1/2 SLICE OF EZEKIEL BREAD with 1 TEASPOON OF ALMOND BUTTER
& 1 TEASPOON OF FLAX SEED OIL
1 VITAL NUTRIENTS & 1 SOLARAY SUPER DIGEST-A-WAY DIGESTIVE ENZYME
(take these supplements 1/2 way through the meal)

1:00am
500mg - L-CARNITINE

MEAL 5 - 2:00pm
6 OZS. of BUFFALO or
6 OZS. of LEAN BEEF or
6 OZS. of LAMB or
6 OZS. of LIVER or
6 OZS. of MUTTON or
6 OZS. of VEAL or
6 OZS. of VENISON or
6 OZS. CHICKEN BREAST or
6 OZS. TURKEY BREAST (real turkey, not deli turkey) or
ANY FISH ON YOUR POWER OR NEUTRAL LISTS
& 1 CUP OF SPINACH or 1 CUP OF ANY OTHER VEGGIE ON YOUR POWER or NEUTRAL LIST
& 1/2 CUP OF WHITE BASMATI RICE
& 1/4 CUP OF ALMONDS
& 1 TEASPOON FLAX SEED OIL
2 VITAL NUTRIENTS, 1 SOLARAY SUPER DIGEST-A-WAY DIGESTIVE ENZYME, 1 SOLARAY KELP CAPSULE (640mg), 1 TABLESPOON OF CREATINE, 1 TABLESPOON OF GLUTAMINE & L-TYROSINE CAPSULE (750mg)
(take these supplements 1/2 way through the meal)

3:00am
500mg - L-ARGININE

MEAL 5 - 4:00pm

6 OZS. CHICKEN BREAST or
6 OZS. TURKEY BREAST (real turkey, not deli turkey) or
6 OZS. of LEAN BEEF or
6 OZS. of BUFFALO or
6 OZS. of LAMB or
6 OZS. of LIVER or
6 OZS. of MUTTON or
6 OZS. of VEAL or
6 OZS. of VENISON or
ANY FISH ON YOUR POWER OR NEUTRAL LISTS
& 1 SLICE OF EZEKIEL BREAD
& 1 TEASPOON OF FLAX SEED OIL
1 VITAL NUTRIENTS & 1 SOLARAY SUPER DIGEST-A-WAY DIGESTIVE ENZYME
(take these supplements 1/2 way through the meal)

5:30pm
500mg - L-CARNITINE

MEAL 6 - POST WORKOUT SHAKE

2 SCOOPS OF ASN WHEY PROTEIN (mix with distilled water only - mixes with
spoon 4 ozs of water per scoop or mix to pudding consistency by adding 2 oz of water.
& 1 SLICE OF EZEKIEL BREAD, 1 TABLESPOON OF BLACKSTRAP MOLASSES
& 1 TEASPOON OF FLAX SEED OIL
1 VITAL NUTRIENTS, 1 SOLARAY SUPER DIGEST-A-WAY DIGESTIVE ENZYME, 1 SOLARAY KELP CAPSULE (640mg), 1 TABLESPOON OF CREATINE, 1 TABLESPOON OF GLUTAMINE & L-TYROSINE CAPSULE (750mg)
(take these supplements 1/2 way through the meal)

6:30pm
500mg - L-ARGININE

MEAL 7 - 7:00pm
6 OZS. of LEAN BEEF or
6 OZS. of BUFFALO or
6 OZS. of LAMB or
6 OZS. of LIVER or
6 OZS. of MUTTON or
6 OZS. of VEAL or
6 OZS. of VENISON or
6 OZS. CHICKEN BREAST or
6 OZS. TURKEY BREAST (real turkey, not deli turkey) or
ANY FISH ON YOUR POWER OR NEUTRAL LISTS
& 1 CUP OF SPINACH or 1 CUP OF ANY OTHER VEGGIE ON YOUR POWER or NEUTRAL LIST
& 1/2 CUP WHITE BASMATI RICE
& 1 TEASPOON FLAX SEED OIL
1 VITAL NUTRIENTS, 1 SOLARAY SUPER DIGEST-A-WAY DIGESTIVE ENZYME & 1 SOLARAY KELP CAPSULE (640mg)
(take these supplements 1/2 way through the meal)

8:00pm
500mg - L-CARNITINE

MEAL 8 - 8:30pm

6 OZS. of BUFFALO or
6 OZS. of LEAN BEEF or
6 OZS. of LAMB or
6 OZS. of LIVER or
6 OZS. of MUTTON or
6 OZS. of VEAL or
6 OZS. of VENISON or
6 OZS. CHICKEN BREAST or
6 OZS. TURKEY BREAST (real turkey, not deli turkey) or
ANY FISH ON YOUR POWER OR NEUTRAL LISTS
& 1 CUP OF SPINACH or 1 CUP OF ANY OTHER VEGGIE ON YOUR POWER or NEUTRAL LIST
& 1/2 CUP WHITE BASMATI RICE
& 1 TEASPOON FLAX SEED OIL
1 VITAL NUTRIENTS, 1 TABLESPOON OF CREATINE & 1 TABLESPOON OF GLUTAMINE
(take these supplements 1/2 way through the meal)

DON'T EAT 1/2 HOUR BEFORE BED

BEFORE BED
500mg - L-ARGININE

house1 · #33 12-19-05, 04:54 PM

NON-WEIGHT TRAINING DAYS 7-24-05

MEAL1 - 6:00am
1 SLICE OF EZEKIEL 100% FLOURLESS BREAD (you can toast it) with 1 TEASPOON OF ALMOND BUTTER (at Whole Foods you can grind your own)
&
10 EGG WHITES & 1 WHOLE EGG or
& 1 TEASPOON OF FLAX SEED OIL
2 VITAL NUTRIENTS, 1 SOLARAY SUPER DIGEST-A-WAY DIGESTIVE ENZYME, 1 SOLARAY KELP CAPSULE (640mg), 1 TABLESPOON OF CREATINE, 1 TABLESPOON OF GLUTAMINE & L-TYROSINE CAPSULE (750mg)
(take these supplements 1/2 way through the meal)

7:00am
500mg - L-ARGININE

MEAL 2 - 8:30am

6 OZS. CHICKEN BREAST or
6 OZS. TURKEY BREAST (real turkey, not deli turkey) or
6 OZS. of LEAN BEEF or
6 OZS. of BUFFALO or
6 OZS. of LAMB or
6 OZS. of LIVER or
6 OZS. of MUTTON or
6 OZS. of VEAL or
6 OZS. of VENISON or
ANY FISH ON YOUR POWER OR NEUTRAL LISTS
1 TEASPOON FLAX SEED OIL
1 VITAL NUTRIENTS & 1 SOLARAY SUPER DIGEST-A-WAY DIGESTIVE ENZYME
(take these supplements 1/2 way through the meal)

9:00am
500mg - L-CARNITINE

MEAL 3 - 11:00am
6 OZS. of LEAN BEEF or
6 OZS. of BUFFALO or
6 OZS. of LAMB or
6 OZS. of LIVER or
6 OZS. of MUTTON or
6 OZS. of VEAL or
6 OZS. of VENISON or
6 OZS. CHICKEN BREAST or
6 OZS. TURKEY BREAST (real turkey, not deli turkey) or
ANY FISH ON YOUR POWER OR NEUTRAL LISTS
& 1 CUP OF SPINACH or 1 CUP OF ANY OTHER VEGGIE ON YOUR POWER or NEUTRAL LIST
& 1/4 CUP OF ALMONDS
& 1 TEASPOON FLAX SEED OIL
2 VITAL NUTRIENTS, 1 SOLARAY SUPER DIGEST-A-WAY DIGESTIVE ENZYME, 1 SOLARAY KELP CAPSULE (640mg), 1 TABLESPOON OF CREATINE, 1 TABLESPOON OF GLUTAMINE & L-TYROSINE CAPSULE (750mg)
(take these supplements 1/2 way through the meal)

12:00noon
500mg - L-ARGININE

MEAL 4 - 1:30pm
6 OZS. of ANY FISH ON YOUR POWER OR NEUTRAL LISTS
6 OZS. of BUFFALO or
6 OZS. of LEAN BEEF or
6 OZS. of LAMB or
6 OZS. of LIVER or
6 OZS. of MUTTON or
6 OZS. of VEAL or
6 OZS. of VENISON or
6 OZS. CHICKEN BREAST or
6 OZS. TURKEY BREAST (real turkey, not deli turkey) or
ANY FISH ON YOUR POWER OR NEUTRAL LISTS
& 1 TEASPOON OF FLAX SEED OIL
1 VITAL NUTRIENTS & 1 SOLARAY SUPER DIGEST-A-WAY DIGESTIVE ENZYME
(take these supplements 1/2 way through the meal)

2:30pm
500mg - L-CARNITINE

MEAL 5 - 4:00pm
6 OZS. of BUFFALO or
6 OZS. of LEAN BEEF or
6 OZS. of LAMB or
6 OZS. of LIVER or
6 OZS. of MUTTON or
6 OZS. of VEAL or
6 OZS. of VENISON or
6 OZS. CHICKEN BREAST or
6 OZS. TURKEY BREAST (real turkey, not deli turkey) or
ANY FISH ON YOUR POWER OR NEUTRAL LISTS
& 1 CUP OF SPINACH or 1 CUP OF ANY OTHER VEGGIE ON YOUR POWER or NEUTRAL LIST
& 1/4 CUP OF ALMONDS
& 1 TEASPOON FLAX SEED OIL
2 VITAL NUTRIENTS, 1 SOLARAY SUPER DIGEST-A-WAY DIGESTIVE ENZYME, 1 SOLARAY KELP CAPSULE (640mg), 1 TABLESPOON OF CREATINE, 1 TABLESPOON OF GLUTAMINE & L-TYROSINE CAPSULE (750mg)
(take these supplements 1/2 way through the meal)

5:00pm
500mg - L-ARGININE

MEAL 5 - 6:30pm

6 OZS. CHICKEN BREAST or
6 OZS. TURKEY BREAST (real turkey, not deli turkey) or
6 OZS. of LEAN BEEF or
6 OZS. of BUFFALO or
6 OZS. of LAMB or
6 OZS. of LIVER or
6 OZS. of MUTTON or
6 OZS. of VEAL or
6 OZS. of VENISON or
ANY FISH ON YOUR POWER OR NEUTRAL LISTS
& 1 TEASPOON OF FLAX SEED OIL
2 VITAL NUTRIENTS & 1 SOLARAY SUPER DIGEST-A-WAY DIGESTIVE ENZYME
(take these supplements 1/2 way through the meal)

7:30pm
500mg - L-CARNITINE

MEAL 7 - 9:00pm
6 OZS. of LEAN BEEF or
6 OZS. of BUFFALO or
6 OZS. of LAMB or
6 OZS. of LIVER or
6 OZS. of MUTTON or
6 OZS. of VEAL or
6 OZS. of VENISON or
6 OZS. CHICKEN BREAST or
6 OZS. TURKEY BREAST (real turkey, not deli turkey) or
ANY FISH ON YOUR POWER OR NEUTRAL LISTS
& 1 CUP OF SPINACH or 1 CUP OF ANY OTHER VEGGIE ON YOUR POWER or NEUTRAL LIST
& 1/2 CUP WHITE BASMATI RICE
& 1 TEASPOON FLAX SEED OIL
2 VITAL NUTRIENTS, 1 SOLARAY SUPER DIGEST-A-WAY DIGESTIVE ENZYME & 1 SOLARAY KELP CAPSULE (640mg)
(take these supplements 1/2 way through the meal)

8:00pm
500mg - L-CARNITINE

house1 · #34 12-19-05, 04:55 PM

20 weeks out -- weight training days

MEAL1 - 6:00am
3 SLICES OF EZEKIEL 100% FLOURLESS BREAD (you can toast it) with 2 TABLESPOONS OF ALMOND BUTTER (at Whole Foods you can grind your own) & 10 EGG WHITES & 1 WHOLE EGG or
2 SCOOPS OF ASN WHEY PROTEIN - NO ARTIFICIAL INGREDIENTS (mix with distilled water only - mixes with spoon 4 ozs of water per scoop or mix to pudding consistency by adding 2 oz of water.
& 1 TABLESPOON OF FLAX SEED OIL
2 VITAL NUTRIENTS, 1 SOLARAY SUPER DIGEST-A-WAY DIGESTIVE ENZYME, 1 SOLARAY KELP CAPSULE (640mg), 1 TABLESPOON OF CREATINE, 1 TABLESPOON OF GLUTAMINE & L-TYROSINE CAPSULE (750mg) (take these supplements 1/2 way through the meal)

7:00am
750mg - L-ARGININE

MEAL 2 - 8:00am
2 SCOOPS OF ASN WHEY PROTEIN (mix with distilled water only - mixes with spoon 4 ozs of water per scoop or mix to pudding consistency by adding 2 oz of water.
& 3 SLICES OF EZEKIEL BREAD with 2 TABLESPOONS OF ALMOND BUTTER
1 TABLESPOON FLAX SEED OIL
1 VITAL NUTRIENTS & 1 SOLARAY SUPER DIGEST-A-WAY DIGESTIVE ENZYME (take these supplements 1/2 way through the meal)

9:00am
750mg - L-ARGININE

MEAL 3 - 10:00am
6 OZS. of LEAN BEEF or
6 OZS. of BUFFALO or
6 OZS. of LAMB or
6 OZS. of LIVER or
6 OZS. of MUTTON or
6 OZS. of VEAL or
6 OZS. of VENISON or
6 OZS. CHICKEN BREAST or
6 OZS. TURKEY BREAST (real turkey, not deli turkey) or ANY FISH ON YOUR POWER OR NEUTRAL LISTS & 1 CUP OF SPINACH or 1 CUP OF ANY OTHER VEGGIE ON YOUR POWER or NEUTRAL LIST & 1/2 CUP OF ALMONDS & 1 TABLESPOON FLAX SEED OIL
2 VITAL NUTRIENTS, 1 SOLARAY SUPER DIGEST-A-WAY DIGESTIVE ENZYME, 1 SOLARAY KELP CAPSULE (640mg), 1 TABLESPOON OF CREATINE, 1 TABLESPOON OF GLUTAMINE & L-TYROSINE CAPSULE (750mg) (take these supplements 1/2 way through the meal)

11:00am
750mg - L-ARGININE

MEAL 4 - 12:00am
2 SCOOPS OF ASN WHEY PROTEIN (mix with distilled water only - mixes with spoon 4 ozs of water per scoop or mix to pudding consistency by adding 2 oz of water.
& 2 SLICES OF EZEKIEL BREAD with 2 TABLESPOONS OF ALMOND BUTTER & 1 TABLESPOON OF FLAX SEED OIL
1 VITAL NUTRIENTS & 1 SOLARAY SUPER DIGEST-A-WAY DIGESTIVE ENZYME (take these supplements 1/2 way through the meal)

1:00am
750mg - L-ARGININE

MEAL 5 - 2:00pm
6 OZS. of LEAN BEEF or
6 OZS. of BUFFALO or
6 OZS. of LAMB or
6 OZS. of LIVER or
6 OZS. of MUTTON or
6 OZS. of VEAL or
6 OZS. of VENISON or
6 OZS. CHICKEN BREAST or
6 OZS. TURKEY BREAST (real turkey, not deli turkey) or ANY FISH ON YOUR POWER OR NEUTRAL LISTS & 1 CUP OF SPINACH or 1 CUP OF ANY OTHER VEGGIE ON YOUR POWER or NEUTRAL LIST & 1 CUP OF WHITE BASMATI RICE & 1/2 CUP OF ALMONDS & 1 TABLESPOON FLAX SEED OIL
2 VITAL NUTRIENTS, 1 SOLARAY SUPER DIGEST-A-WAY DIGESTIVE ENZYME, 1 SOLARAY KELP CAPSULE (640mg), 1 TABLESPOON OF CREATINE, 1 TABLESPOON OF GLUTAMINE & L-TYROSINE CAPSULE (750mg) (take these supplements 1/2 way through the meal)

3:00am
750mg - L-ARGININE

MEAL 5 - 4:00pm

2 SCOOPS OF ASN WHEY PROTEIN (mix with distilled water only - mixes with spoon 4 ozs of water per scoop or mix to pudding consistency by adding 2 oz of water.
& 2 SLICES OF EZEKIEL BREAD
& 1 TABLESPOON OF FLAX SEED OIL
1 VITAL NUTRIENTS & 1 SOLARAY SUPER DIGEST-A-WAY DIGESTIVE ENZYME (take these supplements 1/2 way through the meal)

5:30pm
750mg - L-ARGININE

MEAL 6 - POST WORKOUT SHAKE

2 SCOOPS OF ASN WHEY PROTEIN (mix with distilled water only - mixes with spoon 4 ozs of water per scoop or mix to pudding consistency by adding 2 oz of water.
& 2 SLICES OF EZEKIEL BREAD, 2 TABLESPOONS OF BLACKSTRAP MOLASSES & 1 TABLESPOON OF FLAX SEED OIL
1 VITAL NUTRIENTS, 1 SOLARAY SUPER DIGEST-A-WAY DIGESTIVE ENZYME, 1 SOLARAY KELP CAPSULE (640mg), 1 TABLESPOON OF CREATINE, 1 TABLESPOON OF GLUTAMINE & L-TYROSINE CAPSULE (750mg) (take these supplements 1/2 way through the meal)

6:30pm
750mg - L-ARGININE

MEAL 7 - 7:00pm
6 OZS. of LEAN BEEF or
6 OZS. of BUFFALO or
6 OZS. of LAMB or
6 OZS. of LIVER or
6 OZS. of MUTTON or
6 OZS. of VEAL or
6 OZS. of VENISON or
6 OZS. CHICKEN BREAST or
6 OZS. TURKEY BREAST (real turkey, not deli turkey) or ANY FISH ON YOUR POWER OR NEUTRAL LISTS & 1 CUP OF SPINACH or 1 CUP OF ANY OTHER VEGGIE ON YOUR POWER or NEUTRAL LIST & 1 CUP WHITE BASMATI RICE & 1 TABLESPOON FLAX SEED OIL
1 VITAL NUTRIENTS, 1 SOLARAY SUPER DIGEST-A-WAY DIGESTIVE ENZYME & 1 SOLARAY KELP CAPSULE (640mg) (take these supplements 1/2 way through the meal)

8:00pm
750mg - L-ARGININE

MEAL 8 - 8:30pm

2 SCOOPS OF ASN WHEY PROTEIN (mix with distilled water only) & 1 TABLESPOON FLAX SEED OIL
1 VITAL NUTRIENTS, 1 TABLESPOON OF CREATINE & 1 TABLESPOON OF GLUTAMINE (take these supplements 1/2 way through the meal)

DON'T EAT 1/2 HOUR BEFORE BED

BEFORE BED
750mg - L-ARGININE

house1 · #35 12-19-05, 04:57 PM

non weight training days -- 20 weeks-

MEAL1 - 6:00am
2 SLICES OF EZEKIEL 100% FLOURLESS BREAD (you can toast it) with 2 TABLESPOONS OF ALMOND BUTTER (at Whole Foods you can grind your own) & 10 EGG WHITES & 1 WHOLE EGG or
2 SCOOPS OF ASN WHEY PROTEIN - NO ARTIFICIAL INGREDIENTS (mix with distilled water only - mixes with spoon 4 ozs of water per scoop or mix to pudding consistency by adding 2 oz of water.
& 1 TABLESPOON OF FLAX SEED OIL
2 VITAL NUTRIENTS, 1 SOLARAY SUPER DIGEST-A-WAY DIGESTIVE ENZYME, 1 SOLARAY KELP CAPSULE (640mg), 1 TABLESPOON OF CREATINE, 1 TABLESPOON OF GLUTAMINE & L-TYROSINE CAPSULE (750mg) (take these supplements 1/2 way through the meal)

7:00am
750mg - L-ARGININE

MEAL 2 - 8:00am
2 SCOOPS OF ASN WHEY PROTEIN (mix with distilled water only - mixes with spoon 4 ozs of water per scoop or mix to pudding consistency by adding 2 oz of water.
& 2 SLICES OF EZEKIEL BREAD with 2 TABLESPOONS OF ALMOND BUTTER
1 TABLESPOON FLAX SEED OIL
1 VITAL NUTRIENTS & 1 SOLARAY SUPER DIGEST-A-WAY DIGESTIVE ENZYME (take these supplements 1/2 way through the meal)

9:00am
750mg - L-ARGININE

MEAL 3 - 10:00am
6 OZS. of LEAN BEEF or
6 OZS. of BUFFALO or
6 OZS. of LAMB or
6 OZS. of LIVER or
6 OZS. of MUTTON or
6 OZS. of VEAL or
6 OZS. of VENISON or
6 OZS. CHICKEN BREAST or
6 OZS. TURKEY BREAST (real turkey, not deli turkey) or ANY FISH ON YOUR POWER OR NEUTRAL LISTS & 1 CUP OF SPINACH or 1 CUP OF ANY OTHER VEGGIE ON YOUR POWER or NEUTRAL LIST & 1/4 CUP OF ALMONDS & 1 TABLESPOON FLAX SEED OIL
2 VITAL NUTRIENTS, 1 SOLARAY SUPER DIGEST-A-WAY DIGESTIVE ENZYME, 1 SOLARAY KELP CAPSULE (640mg), 1 TABLESPOON OF CREATINE, 1 TABLESPOON OF GLUTAMINE & L-TYROSINE CAPSULE (750mg) (take these supplements 1/2 way through the meal)

11:00am
750mg - L-ARGININE

MEAL 4 - 12:00am
2 SCOOPS OF ASN WHEY PROTEIN (mix with distilled water only - mixes with spoon 4 ozs of water per scoop or mix to pudding consistency by adding 2 oz of water.
& 1 SLICE OF EZEKIEL BREAD with 2 TABLESPOONS OF ALMOND BUTTER & 1 TABLESPOON OF FLAX SEED OIL
1 VITAL NUTRIENTS & 1 SOLARAY SUPER DIGEST-A-WAY DIGESTIVE ENZYME (take these supplements 1/2 way through the meal)

1:00am
750mg - L-ARGININE

MEAL 5 - 2:00pm
6 OZS. of LEAN BEEF or
6 OZS. of BUFFALO or
6 OZS. of LAMB or
6 OZS. of LIVER or
6 OZS. of MUTTON or
6 OZS. of VEAL or
6 OZS. of VENISON or
6 OZS. CHICKEN BREAST or
6 OZS. TURKEY BREAST (real turkey, not deli turkey) or ANY FISH ON YOUR POWER OR NEUTRAL LISTS & 1 CUP OF SPINACH or 1 CUP OF ANY OTHER VEGGIE ON YOUR POWER or NEUTRAL LIST & 1 CUP OF WHITE BASMATI RICE & 1/4 CUP OF ALMONDS & 1 TABLESPOON FLAX SEED OIL
2 VITAL NUTRIENTS, 1 SOLARAY SUPER DIGEST-A-WAY DIGESTIVE ENZYME, 1 SOLARAY KELP CAPSULE (640mg), 1 TABLESPOON OF CREATINE, 1 TABLESPOON OF GLUTAMINE & L-TYROSINE CAPSULE (750mg) (take these supplements 1/2 way through the meal)

3:00am
750mg - L-ARGININE

MEAL 5 - 4:00pm

2 SCOOPS OF ASN WHEY PROTEIN (mix with distilled water only - mixes with spoon 4 ozs of water per scoop or mix to pudding consistency by adding 2 oz of water.
& 1 SLICE OF EZEKIEL BREAD
& 1 TABLESPOON OF FLAX SEED OIL
1 VITAL NUTRIENTS & 1 SOLARAY SUPER DIGEST-A-WAY DIGESTIVE ENZYME (take these supplements 1/2 way through the meal)

5:30pm
750mg - L-ARGININE

MEAL 6 - 6:00pm

2 SCOOPS OF ASN WHEY PROTEIN (mix with distilled water only - mixes with spoon 4 ozs of water per scoop or mix to pudding consistency by adding 2 oz of water.
& 1 SLICE OF EZEKIEL BREAD
& 1 TABLESPOON OF FLAX SEED OIL
1 VITAL NUTRIENTS, 1 SOLARAY SUPER DIGEST-A-WAY DIGESTIVE ENZYME, 1 SOLARAY KELP CAPSULE (640mg), 1 TABLESPOON OF CREATINE, 1 TABLESPOON OF GLUTAMINE & L-TYROSINE CAPSULE (750mg) (take these supplements 1/2 way through the meal)

6:30pm
750mg - L-ARGININE

MEAL 7 - 7:30pm
6 OZS. of LEAN BEEF or
6 OZS. of BUFFALO or
6 OZS. of LAMB or
6 OZS. of LIVER or
6 OZS. of MUTTON or
6 OZS. of VEAL or
6 OZS. of VENISON or
6 OZS. CHICKEN BREAST or
6 OZS. TURKEY BREAST (real turkey, not deli turkey) or ANY FISH ON YOUR POWER OR NEUTRAL LISTS & 1 CUP OF SPINACH or 1 CUP OF ANY OTHER VEGGIE ON YOUR POWER or NEUTRAL LIST & 1/4 CUP OF ALMONDS & 1 TABLESPOON FLAX SEED OIL
1 VITAL NUTRIENTS, 1 SOLARAY SUPER DIGEST-A-WAY DIGESTIVE ENZYME & 1 SOLARAY KELP CAPSULE (640mg) (take these supplements 1/2 way through the meal)

8:00pm
750mg - L-ARGININE

MEAL 8 - 8:30pm

2 SCOOPS OF ASN WHEY PROTEIN (mix with distilled water only) & 1 TABLESPOON FLAX SEED OIL
1 VITAL NUTRIENTS, 1 TABLESPOON OF CREATINE & 1 TABLESPOON OF GLUTAMINE (take these supplements 1/2 way through the meal)

DON'T EAT 1/2 HOUR BEFORE BED

BEFORE BED
750mg - L-ARGININE

house1 · #36 12-19-05, 04:59 PM

way to much time between your pwo shake and your next meal -- you should be taking in something every 2 hours

house1 · #37 12-19-05, 05:02 PM

stay away from the casein -- stick with the whey -- could switch to an egg protein as you get closer --

at 8 weeks out you should cut out all protein shakes and do nothing but whole food meals

fog_hat1981 · #38 12-19-05, 07:27 PM

Thanks bro...That helps out more than you know.

I had looked at your thread that had that diet layout in it but I wasn't sure how far out you were from your show etc. I will go back to the drawing board and post something else up soon. I'll try to hit you up to see what you think...

THX

BTW - what were your stats at the time as I'm not nearly your size and would like to compare our BMR's to the diet layout etc...

house1 · #39 12-20-05, 02:47 PM

Quote:

Originally Posted by fog_hat1981

Thanks bro...That helps out more than you know.

I had looked at your thread that had that diet layout in it but I wasn't sure how far out you were from your show etc. I will go back to the drawing board and post something else up soon. I'll try to hit you up to see what you think...

THX

BTW - what were your stats at the time as I'm not nearly your size and would like to compare our BMR's to the diet layout etc...

i was running around 240 lbs -- started at 285 - finished at 219 lbs -- i am 5 ' 10 =-- not sure what my bf% ended up at --

pm me an addy and i will send you the diet i had for the last few weeks up to the show

Kiev · #40 12-21-05, 08:08 AM

I like your leaning diet. I eat alot of chicken. Friend on mine who competes said to eat fish (think it was cod) thats low in fat, last week or 2 before comp. Take care best of luck!

DS-COUSIN · #41 12-23-05, 07:53 PM

good luck

iceberg · #42 12-30-05, 09:21 AM

A couple of general comments:
1. make all protein sources from real food, not powders. I hear this advice on a regular basis from bodybuilders.
2. eat more fish, I think you have too much chicken in diet. Jay Cutler does only fish like 12-16 outs from a show (if I remember this right, it was on one of his videos).

From my own experience, I prefer to keep calories up and increase cardio rather then reduce calories too soon. I just felt better (not grouchy).

fog_hat1981 · #43 01-21-06, 01:56 PM

Okay guys and girls -

Sorry that it has been so long since I have been on here to update this. Here is what has been going on with the contest prep. Somewhere near the end of December I was informed that the show was being moved from the last weekend in March to the first weekend in March. This meant that I had to start my contest diet immediately. House 1 got me heading in the right direction and I lost 8 pounds in the first two weeks (mostly water according to the person watching my body). I was really stressed out that I had to just throw everything together at the last minute etc (not to mention that I have a trip planned for Las Vegas next week and was not expecting to be in contest prep for it).

Well, two weeks ago on Thursday, it was made official that the show would be pushed back to April 29th. I of course ran out and stuffed my face and high fived everyone that is going on the Las Vegas trip (it's my brothers bachelor party). Now, I have had the luxury of putting together the best diet I could come up with since I had time on my hands again etc. I will be starting the diet on Monday, January 30, the day after I get back from Las Vegas and I will be 12 weeks out, once again.

Here is the diet. I plan on bumping cardio up and cutting what little amounts of fat and carbs are left the closer I get to the show (if it is necessary). I will keep bugging House 1 if it doesn't go exactly right - although, as I said before it was working well a few weeks ago. The lean meats are interchangeable as you can notice in House's original diet; I just made it easier on myself so I didn't type as much. Also, Blackstrap Molasses is similar to a kiss from Death.

One last thing, the diet is labeled as M,W,F,Sa. Those are just workout days. On non-workout days I just get up about an hour later and cut out the PWO shake. Everything else is pretty much the same...

fog_hat1981 · #44 01-21-06, 01:58 PM

One other thing everyone, what are your thoughts on the fact that my show is the weekend right before my final exams. This seems to be the worst situation I could be faced with but I don't want to back out. Has anyone had to deal with anything like this? If so, what did you do (recommend)?

house1 · #45 01-21-06, 03:06 PM

foghat,

run it for a while bro --see how it goes -- judge yourself by the mirror as time goes by

infiniti1982 · #46 01-21-06, 03:39 PM

what's your carb and total calorie counts here?

the diet looks very good to me, maybe a little low on carbs but id like to see the totals first.

daf2 · #47 01-21-06, 07:18 PM

i am not familiar with the molasses in the place of dextrose but everything else looks good. Just a quesiton as to why you mix 2 scoops of whey with only distilled water as sodium does not come into play untill a week or two out.

fog_hat1981 · #48 01-21-06, 07:21 PM

Quote:

Originally Posted by daf2

i am not familiar with the molasses in the place of dextrose but everything else looks good. Just a quesiton as to why you mix 2 scoops of whey with only distilled water as sodium does not come into play untill a week or two out.

House1 sent me his diet for the last few weeks leading up to his show. I copied and pasted part of it. I don't plan on cutting sodium until around the second week in April. Also, I plan on using only fresh everything (meats, vegetables etc) to ensure minimal sodium intake. I still use frozen chicken breast and vegetables for now...

daf2 · #49 01-21-06, 07:22 PM

Quote:

Originally Posted by fog_hat1981

One other thing everyone, what are your thoughts on the fact that my show is the weekend right before my final exams. This seems to be the worst situation I could be faced with but I don't want to back out. Has anyone had to deal with anything like this? If so, what did you do (recommend)?

While dieitng for my show i had several midterms and assignments. The best thing to do is just keep up on your work and reading and get sleep. I went out maybe once while i was dieting. The remainder of the time i was either lifting, eating/cooking, working, or doing a school related activity. Another thing is if you are so depleted than you cannot study just have another slice of your ezekial bread. I personally would just have a rice cake or two if it was so bad. You just have to work with it and do what you can.

Good Luck Bro

daf2 · #50 01-21-06, 07:23 PM

Quote:

Originally Posted by fog_hat1981

House1 sent me his diet for the last few weeks leading up to his show. I copied and pasted part of it. I don't plan on cutting sodium until around the second week in April. Also, I plan on using only fresh everything (meats, vegetables etc) to ensure minimal sodium intake. I still use frozen chicken breast and vegetables for now...

Ok, sounds good then.