My Competition Diet.....

[RIPPER]

These are the first few days of my competition diet......

Day 1 Protein 480 Carbs 15 Fat 84

Meal 1 : 6:30am
Shake
Flaxseed Oil 2/3 tblsp

Meal 2: 8:30 am
8 oz Chicken
1 cup broccoli

Meal 3: 10:30 am
2 cans tuna
2/3 Olive Oil

Meal 4: 12:30pm
8 oz chicken
MCT Oil
1 cup broccoli

Meal 5: 3:00 pm
8 oz Chicken
MCT Oil

Meal 6: 5:30 pm
7 oz steak

Meal 7: 7:30 pm
7 oz steak
1 cup broccoli

Meal 8: 9:30pm
8 oz chicken
Flaxseed Oil 2/3 tbsp

Day 2 Protein 440 Carbs 150 Fat 42

Meal 1: 6:30 am
Shake
Shredded Wheat Bran 1 cup

Meal 2 830 am
8 oz chicken
1 cup broccoli

Meal 3 1030 am
1 can tuna
2/3 olive oil
1/2 yam

Meal 4 1230 pm
8 oz chicken
MCT Oil
1 cup broccoli

Meal 5 3:00 pm
8 oz chicken
MCT Oil
1/2 yam

Meal 6 530 pm
2 cans tuna
1/2 olive oil
1 cup broccoli

Meal 7 730 pm
7 oz steak
1yam

Meal 8 930 pm
8 oz chicken
1 cup broccoli

Day 3 Protein 410 Carbs 250 Fat 12

Meal 1 630 am
Shake Shredded Wheat Bran 1 cup

Meal 2 830 am
8 oz chicken
1 cup broccoli

Meal 3 1030 am
1 can of tuna
1 yam

Meal 4 1230 pm
8 oz chicken
1 cup broccoli

Meal 5 300 pm
8 oz chicken
1.25 yams

Meal 6 530 pm
1 can tuna
Shredded wheat bran 1 cup
1 cup broccoli

Meal 7 730
7 oz steak
1 yam

Meal 8 930 pm
8 oz chicken
1 cup broccoli



***Thats my first three days of my diet. Its based around cycling macronutrients and lowering different macro levels each week.

[YellowJacket]

How many weeks out are you?

What's your weight now? And whats your target weight going in?


You'll also need to figure your macronutrient breakdown as well. (P/F/C).

[sana]

he has his P/F/C breakdown by day. looks like 400+ g protein a day and he cycles his fat and carbs.

isn't there a point at which your body can't absorb anymore protein? 400+ seems like a lot. but then again, i'm also a woman with a lot less mass to maintain....

[YellowJacket]

Originally posted by sana
he has his P/F/C breakdown by day. looks like 400+ g protein a day and he cycles his fat and carbs.

isn't there a point at which your body can't absorb anymore protein? 400+ seems like a lot. but then again, i'm also a woman with a lot less mass to maintain....

I mean weekly macronutrient breakdown.... it should slowly decline each week up until contest week. You want to give yourself adequate time to reduce your bodyfat.

400 may not be too much, but I cant tell you since I have no idea what his weight is.

[RIPPER]

Height: 6'1"
Weight: 230 lbs
Age: 22

My contest weight goal is somewhere between 187 - 193.



RIPPER:agree:

[YellowJacket]

Originally posted by RIPPER
Height: 6'1"
Weight: 230 lbs
Age: 22

My contest weight goal is somewhere between 187 - 193.



RIPPER:agree:

So you're wanting to drop about 35lbs? How many weeks out are you?

[RIPPER]

16

[YellowJacket]

Thats about 2.5lbs a week, which is going to be difficult. Trying to lose more than about 1lb a week pre contest is potentially hazardous due to potential muscle wasting. Keep the protein high and keep us posted....


What drugs (if any) are you using and what type of cardio (if any) are you doing?

[Gongshow]

good luck with it bro

[RIPPER]

I'm not planning on using any performance enhancers. I am planning on doing 30 minutes of cardio to start after each workout eventually bumping it up to 60 minutes split up in two seesions per day and then tapering back down to two 40 minute sessions per week starting 2 weeks out.



RIPPER

[new231]

You should have no problem losing the weight and fat. I bulk most of the time and can easily drop 10 pounds in two weeks and get my abs to go from a no pack to a six pack during this time. However Ripper, I do my cardio in the morning with a low carb and high protein shake.