my diet, need help...i got a contest in june 2009

[BodyJBbuild]

I work 8hr days 5 days a week
i have two 10min breaks and one 15 min

im 213lbs 6' tall not much bf id say 14%
my goal is to compete heavyweight class 198lbs and up
competition is in st.johns, newfoundland, canada
its going to be my first competition
ill post pics soon this week.


morning: protein shake with milk, 4 waffles plain

first break: 1 can of tuna with light mayo on wheat bread with water

second break: lots of oatmeal with water and peanut butter and jam sandwich

third break: lots of oatmeal with water

after work....Dinner: 2 chicken wrap with bacon with rice or potatoes and veggies

the gym

next meal: another chicken wrap with bacon and water

last meal of day: 2 cans of tuna with light mayo

[coffee-guy]

This one is all yours B - have fun :D...

Good luck BJ....

[Bouncer]

This one is all yours B - have fun :D...

Christ. lol

BodyJBbuild, i love ya bro but your diet is absolute shit. we need to start from scratch here.

instead of laying out a diet for you i am going to give you some guidelines to follow and then you can build the diet and we can help you.

first take a look at a few of the threads in the nutrition section on peoples diets, (mine, foghats, people we have helped etc..) to get some ideas. here is mine. http://www.superiormuscle.com/forums...ement-schedule

second, junk food should not be a part of a bodybuilding diet no matter if you are bulking or cutting. that means you need to get the following out of your diet, (milk, waffles, mayo, bread, jam, wraps, and even canned tuna). pretty much your whole diet really.

the foods you need to replace all that crap with are the following, (boneless skinless chicken breast, omega 3 eggs, salmon, flank steak, brown rice, yams, extra virgin olive oil, natural PB.)

if you listen to my suggestions and actually do it, you will see results. if you dont, well... good luck. lol

[FitnessBrat]

Why don't you like canned tuna?

[Bouncer]

Why don't you like canned tuna?

its not that i dont like it. its just that its not the best source of anything. its been cooked to hell so any nutrients are just dead, packed in salt etc..

its kind of like beef jerkey, sure it has protein but you are just better off with steak.

[BodyJBbuild]

im shocked..but in a good way ppl think im huge, so, with proper diet ill get where i wanna be.. thanks bouncer, guess i should of post this long ago lol.

[BodyJBbuild]

hows this bouncer:



morning: shake, oatmeal

first break: pork chop, rice

lunch: chicken, oatmeal

last break: pork chop, oatmeal

dinner: chicken, veggies

snack: protein shake with tbs of natural peanut butter



i hope this is ok, we dont have yam up here, and as for eggs 1 large dozen is $3, i will add eggs into my diet too somewhere...but roughly is that ok bouncer?!?

[Bouncer]

not really, more healthy fats, more varieties of protein (flank steak, salmon etc..)

people think your huge at 6 foot 213lb and 14% bf? must not be to many bodybuilders up there in canada. :P

[BodyJBbuild]

:rofl:




ill have a look around at the store for red meats iight, thanks bouncer..ill use that diet that i post and add red meats to it okay..if u have any other suggestions, let me know bro. thank you.

[BodyJBbuild]

i seen frank mcgrath 4months ago hes a monster

[Bouncer]

:rofl:




ill have a look around at the store for red meats iight, thanks bouncer..ill use that diet that i post and add red meats to it okay..if u have any other suggestions, let me know bro. thank you.

this is how i would change your diet:

morning: shake, oatmeal, 2 tbsp natural PB

first break: chicken breast, brown rice, 1tbsp extra virgin olive oil

lunch: chicken, oatmeal, 5-6 fish oil caps

last break: flank steak, brown rice, brocolli

dinner: chicken, veggies, 5-6 fish oil caps

snack: protein shake with 2 tbs of natural peanut butter

[BodyJBbuild]

thanks bro i really appreciate it. ill still have pics though.. im gonna follow that diet and see how it goes alright ill let you know in the meantime. see you around

[Bouncer]

thanks bro i really appreciate it. ill still have pics though.. im gonna follow that diet and see how it goes alright ill let you know in the meantime. see you around

make sure you are doing cardio even if bulking. 30 min 3 times a week walking speed, no high intensity.

[dna9488]

I am still not understanding why canned tuna is bad, i always drain it, and its a good snack to eat when I bored of eating the same stuff.

[Bouncer]

I am still not understanding why canned tuna is bad, i always drain it, and its a good snack to eat when I bored of eating the same stuff.

wouldnt say its bad. its just not AS good as fresh meat/chicken sources. think if it as beef jerkey or "fish jerkey" compared to fresh fish.