Wish Me Luck

[infiniti1982]

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]

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]

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]

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]

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]

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

[house1]

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

[coffee-guy]

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]

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]

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]

good luck

[iceberg]

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).

[coffee-guy]

Update

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...

[coffee-guy]

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]

foghat,

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