show time diet

[silentassasin]

doin my first show in oct. im starting to diet at the 16 week out point this is how im starting it off what u guys think...it will change as the weeks go bye..... 6'2 280lbs 22yrs old

Meal 1
6 Egg whites and 2 Yolks
2 packets of Oatmeal
Protein Shake

Meal 2
Protein Drink
1 ½ cup of Rice

Meal 3
2 chicken breast
1 ½ cup of Rice &
Broccoli

WORKOUT
Post workout shake (protein, glutamine, creatine)

Meal 4
2 chicken breast
1 ½ cup of Rice
Broccoli

Meal 5
Big can of Tuna
1 cup of Rice
Broccoli

Meal 6
Protein Drink


FOOD ALTENATIVES

PROTEINS
Chicken breast
Turkey breast
Egg white(1yolk for every 3 white)
Fish
Tuna

CARBS
Oatmeal
Rice (white or brown)
yams

[Chadd77]

I always have a top round steak for dinner every night. If you don’t mind all that chicken I’d say it looks good but that steak once a day helps to keep me sane when preparing for a contest. The last 2 weeks I replace the steak w/ chicken. Other then that I think it looks solid brother..

[joe bigboy]

looks pretty good, i keep a little extra lean beef in my diet precontest too

[sana]

where are your fats?

[Bouncer]

Like sana said, where is the fat. Without healthy fats, (olive oil, nuts, etc.) your muscle will melt away. not to mention, that your hair and skin will look like shit for the show because of the lack of fat. add some red meat, olive oil, and nuts to your diet. cut out the "packet oatmeal" bullshit and eat Original Oatmeal. 2 of those packets is like a tablespoon of oatmeal and the rest sugar. also, what is your bodyfat %? at 6'2 you have to be heavy on stage to look like something. i hope you only have like 10-15lbs to loose to be shredded otherwise it will be tough for you.

[silentassasin]

well this is not a perminate diet there will be adjustments made. last time i checked yolks have fat in them..im eatin plain oatmeal quaker oat brain, is there somthin else i should get? bouncer im doin a smaller show just to get my feet wet, im not doin a National show i mean if i was to step on stage at 255 at the age of 22 that would be a freak of nature....it being my first show i realy dont know how much im goin to weight, im guess 230-235..keep u al posted..thanks

[Bouncer]

Well best of luck bro. 2 egg yolks is not enough. You have 50lbs to loose. I dont know if I would plan a show being 50lbs over weight. I would loose 40lbs and see how I look, then plan the show. You sound like you need a good fat loose diet, not really a contest prep diet.

[silentassasin]

i dunno about that, i know a good bit of guys that bulk up close to 300 pounds an then cut around 250 for National shows, i guess eveyone has there own way..

[sana]

Originally posted by silentassasin
i dunno about that, i know a good bit of guys that bulk up close to 300 pounds an then cut around 250 for National shows, i guess eveyone has there own way..

i'm sure there are some people who do it. but those guys know their body if they're doing a national show, they've at least done some regional ones and have dieted down before. i think this being a first show - my main concern for you would be that in trying to shed that much weight, you might sacrifice too much muscle.

btw - what is the p/f/c ratio your going for? and all that rice in the day - how many g's of carbs is that? seems like it'd be close to 200. i would cut out white rice - it's not good. especially if it's the uncle ben's instant white crap.

you need some oils in there like omega 3's from fish and or supplement with flax. otherwise, like bouncer said, if you eat like this for too long, your hair, skin, and nails will look like shit.

[Chadd77]

If your diet, cardio, and training are in check you’ll have no problems coming in shredded on a 12 week diet. That is if you are strict and take it very serious. Yes, you will lose some muscle when dieting but just make sure you come in shredded. I see to many competitors worried about losing to much muscle and they come in looking soft. Good luck!

[silentassasin]

it is a lot of rice. an as of now im 16WEEKS out plenty of time to get into contest shape...this diet plan IS goin to change this is just for a few weeks then it will change an so on... the fats will be added later in time..

[Fatchops]

Well I understand what bouncer is saying because I did my first show last year, and I started out 10 weeks out with high BF 15% I believe. I lost way too much muscle went from 215lbs to 170 on stage but I did go natural but either way this year I am staying no higher then 11%bf. I think what Bouncer is saying is that by being leaner it will be easier for you to 1...diet...2....keep all your hard earn muscle and 3.....look fantastic.

[Chadd77]

Originally posted by Fatchops
Well I understand what bouncer is saying because I did my first show last year, and I started out 10 weeks out with high BF 15% I believe. I lost way too much muscle went from 215lbs to 170 on stage but I did go natural but either way this year I am staying no higher then 11%bf. I think what Bouncer is saying is that by being leaner it will be easier for you to 1...diet...2....keep all your hard earn muscle and 3.....look fantastic.

It's normal for a lot of people to drop that much weight. I went from 200 to 168 lbs. my brother-in-law drops from 240 lbs to 172 lbs and looks amazing. I wouldn't worry how much weight you're losing I would worry about keeping as much muscle as possible but coming in at 4% bf.

[silentassasin]

thats why i started 16 weeks out, taken it nice an slow so i dont lose to much muscle, plus the supplements im taken for the first 8to 10 weeks will help me keep that muscle...

[BigWilly]

I agree that you need some healthy fats in your diet...


As far as the oatmeal packets, as long as it is the "regular" flavor, you are fine...there is no sugar in that. They come in handy for me. I mix splenda and cinn. with it, to give it a good taste.

If you have the time to prepare original whole oats, I would recommend that...it's a little healthier.

BW