Wish Me Luck

[NYCmitch25]

Good luck!!!!!!!!!!!!!

[mindstar]

good luck man, competing takes cajones!

[coffee-guy]

Proposed Contest Diet

Here's my diet that I plan on starting in January. I am new to the "contest" part of dieting so anyone well experienced here please step in and help me out.

This is a basic layout of what it looks like...

7am - 1 cup of oats and 8 ounces of fresh chicken breast

9am - workout

10am - PWO shake (2 scoops of isolate - 40 grams dextrose - 40 grams maltodextrin)

1pm - 8 ounces of fresh chicken breast, 1 large sweet potato and 2 cups of fresh green vegetables (most likely broccoli)

4pm - 2 scoops of whey

7pm - 8 ounces of fresh chicken breast and 2 cups of fresh green vegetables

10pm - 8 ounces of fresh chicken breast and 2 cups of fresh green vegetables

This comes out to about 2400 calories with roughly 300 grams of protein, 240 grams of carbs and 25 grams of fat - about a 50/40/10 ratio...

This is NOT set in stone and I am sure that it will change as time passes but I wanted to see what others thought about my first "plan of attack." It seems a little too low to me on the caloric side (like maybe I wil lose too much muscle right off the bat) but I've had a few other people that have competed look at it and they said it looks about right???

:dunno:

Any help would be appreciated!

[coffee-guy]

I forgot to add that I am currently at 206 with 11.2% bf. My math says that I need to get down to about 191 pounds (if I don't lose any muscle) in order to come it at my goal of 4% bf...

Does this sound right?

On a side note - I am sure I will lose a good amount of muscle but hopefully not too much. I am also wanting to come in at the top of my weight class but to be as lean as possible so I'm thinking I should come in around 180???

[infiniti1982]

hey bro,

thought id give you some comments where i saw fit.

Here's my diet that I plan on starting in January. I am new to the "contest" part of dieting so anyone well experienced here please step in and help me out.

This is a basic layout of what it looks like...

7am - 1 cup of oats and 8 ounces of fresh chicken breast

9am - workout If this were me, I would be starving for another meal 2hrs after my first one and would not have enough energy to have a great workout. If that's all you can do because of your schedule, then stick with it, but if you can, move your pre workout meal closer.

10am - PWO shake (2 scoops of isolate - 40 grams dextrose - 40 grams maltodextrin) Start out using this PWO shake for a couple, maybe 3 weeks. Then try using oats in the PWO shake and see if you notice an acceleration in fat loss. I posted in another thread yesterday detailing (and linking to) the benefits of a low GI pwo shake. Take a look.

1pm - 8 ounces of fresh chicken breast, 1 large sweet potato and 2 cups of fresh green vegetables (most likely broccoli)

4pm - 2 scoops of whey (Could you get casein powder and use that instead? It looks like you are busy during these hours and aren't able to get your hands on real food.)

7pm - 8 ounces of fresh chicken breast and 2 cups of fresh green vegetables

10pm - 8 ounces of fresh chicken breast and 2 cups of fresh green vegetables

This comes out to about 2400 calories with roughly 300 grams of protein, 240 grams of carbs and 25 grams of fat - about a 50/40/10 ratio...

This is NOT set in stone and I am sure that it will change as time passes but I wanted to see what others thought about my first "plan of attack." It seems a little too low to me on the caloric side (like maybe I wil lose too much muscle right off the bat) but I've had a few other people that have competed look at it and they said it looks about right???
Most definitely too few calories. Sure, you'll lose weight quick at first, but what about when you plateau? Cut to 2000 calories? Then 1500 calories? 1000 calories? You do not want to ever reach those low levels. If you start out higher, off the top of my head I would suggest around 2800 calories, you will have more room to move down once you plateau.
:dunno:

Please tell us about your plans for cardio. Off the bat, I'd suggest you keep in mind that you will need to use cardio to break through plateaus--so in the early weeks start off light, and by the end you will be doing cardio all day long (not really). So for example, in the first month of your diet, you might average 3 sessions a week, the second month an average of 6 sessions a week, the third month 9 sessions a week, etc. etc. etc.

Any help would be appreciated!

Good luck... and you won't be eating these for a while, so take one last look: :bbq:

[infiniti1982]

One more thing, I like more fat in my diets than the ratio you have set up. Somewhere around 20% is best in my opinion.

[daf2]

i would say that is too low in calories since you are still really far from the show. I would add brown rice in another carb meal and add some type of fat source in there as alll your fat is basically trace amounts. So shoot for maybe just a cup of brown rice added and some fat added

[daf2]

also if you keep your fat this low you will notice it as i actually noticed it in my nails skin and hair. Nails were slightly discolored in last two weeks and skin was a lot drier than normal and hair seemed to grow slower but couldn't really tell for sure

oh and you could add steak or extra lean ground beef(7%) as a protein in one of your meals too so you wouldn't ahve to add as much fat etc.

[Puma]

You currently have 23.072 lbs of fat on your body (from the numbers you gave).

Given that your close to 10% bf, I am just going to do the fast calculation that for every point you want to lose your going to need to lose about 2.3 lbs of fat.


So, right now 206 at 11.2% here is what its going to look like:

204 - 10%
202 - 9%
200 - 8%

The actual amount you need to lose is right around 7.2 X 2.3. That's right around 16.6 lbs.

So, 206 - 16.6 = 189.4

Now, don't trust my numbers, I am not an expert on calculating BF, this is just straight multiplication and percentages. I am not sure if there are other factors used in the calculation of BF. Also, this is going with the assumption you lose no muscle, an assumption that I don't think that you can really make.

Good luck bro, I am trying to get my ass in gear to do the same thing! Let us know how it goes. And get a fake tan or something, lets see those pics!

[coffee-guy]

Thanks for the help guys - this is my new plan - see what you think.

Also, I'm going back to school FT in January so my workout may move to around 4pm but I'll adjust everything accordingly and let ya'll look at it again...

Here's my diet that I plan on starting in January. I am new to the "contest" part of dieting so anyone well experienced here please step in and help me out.

This is a basic layout of what it looks like...

6am - 1 cup of oats, 6 egg whites and 2 whole eggs

8am - 1 cup of oats and 8 ounces of fresh chicken breast

9am - Workout

11am - PWO shake (2 scoops of isolate - 40 grams dextrose - 40 grams maltodextrin)

Start out using this PWO shake for a couple, maybe 3 weeks. Then try using oats in the PWO shake and see if you notice an acceleration in fat loss. I posted in another thread yesterday detailing (and linking to) the benefits of a low GI pwo shake. Take a look.

I've read that post and agree - I will probably save that until about 6-8 weeks out...

1pm - 8 ounces of fresh chicken breast, 1 large sweet potato and 2 cups of fresh green vegetables (most likely broccoli)

4pm - 2 scoops of whey

Could you get casein powder and use that instead? It looks like you are busy during these hours and aren't able to get your hands on real food.

I already have Casein but I thought that this might be absorbed too slowly...

7pm - 8 ounces of fresh chicken breast, 1 large sweet potato and 2 cups of fresh green vegetables

10pm - 8 ounces of fresh chicken breast, 2 cups of fresh green vegetables and one tablespoon of olive oil

This comes out to about 3050 calories with roughly 330 grams of protein, 320 grams of carbs and 50 grams of fat - about a 43/42/15 ratio...

This is NOT set in stone and I am sure that it will change as time passes but I wanted to see what others thought about my second "plan of attack."

Most definitely too few calories. Sure, you'll lose weight quick at first, but what about when you plateau? Cut to 2000 calories? Then 1500 calories? 1000 calories? You do not want to ever reach those low levels. If you start out higher, off the top of my head I would suggest around 2800 calories, you will have more room to move down once you plateau. Please tell us about your plans for cardio. Off the bat, I'd suggest you keep in mind that you will need to use cardio to break through plateaus--so in the early weeks start off light, and by the end you will be doing cardio all day long (not really). So for example, in the first month of your diet, you might average 3 sessions a week, the second month an average of 6 sessions a week, the third month 9 sessions a week, etc. etc. etc.

Very good points...

Cardio is basically 3 days a week with an average HR of 65% max - nothing too strenuous - for about 20 minutes after my workouts. I know it will get more intense with intervals and most likely twice a day near the end but this is it for now...

Anymore help would be appreciated!

[coffee-guy]

You currently have 23.072 lbs of fat on your body (from the numbers you gave).

Given that your close to 10% bf, I am just going to do the fast calculation that for every point you want to lose your going to need to lose about 2.3 lbs of fat.


So, right now 206 at 11.2% here is what its going to look like:

204 - 10%
202 - 9%
200 - 8%

The actual amount you need to lose is right around 7.2 X 2.3. That's right around 16.6 lbs.

So, 206 - 16.6 = 189.4

Now, don't trust my numbers, I am not an expert on calculating BF, this is just straight multiplication and percentages. I am not sure if there are other factors used in the calculation of BF. Also, this is going with the assumption you lose no muscle, an assumption that I don't think that you can really make.

Good luck bro, I am trying to get my ass in gear to do the same thing! Let us know how it goes. And get a fake tan or something, lets see those pics!

That's what I tried at first - however, if I lost 16.6 pounds of fat I would end up with 6.472 at the end. That would put my bf% at 3.4% if I weighed 189.4. That's why I just tried to ballpark it because as the weight came down the % of bf went down in relationship to everything else...

Either way - I am almost positive that I will lose muscle (especially the closer to the show I get - and the fact that I'm still natural) so I am just going to keep a sharp eye on my bf% and listen to my body. Hopefully it will all work out for the better.

[Shibby]

The thing that really grabs my attention is from 10am-1pm PWO you are only having a shake?

[coffee-guy]

The thing that really grabs my attention is from 10am-1pm PWO you are only having a shake?

Yeah - to be more realistic I just changed that to 11am (since I'll have cardio and the drive home etc) but that's still 2 hours without solid foods???

:dunno: :dunno: :dunno:

[Shibby]

Well you are talking about contest diet here so it dosn't follow the same rules as alot of training diets. I have never really looked at contest diets but PWO dosn't really change. There is about that 1 hour window in which you want to get your meal in after the shake. Other than that I don't know where to adjust things.

[coffee-guy]

Well you are talking about contest diet here so it dosn't follow the same rules as alot of training diets. I have never really looked at contest diets but PWO dosn't really change. There is about that 1 hour window in which you want to get your meal in after the shake. Other than that I don't know where to adjust things.

I'm with you bro - I'll wait to see what some others say...

In the meantime I'll keep reading and asking around.