GAME ON!! Shredz is doing a show!!

[Shredz]

Okay some people have been asking me and have even went as far as digging up some 2 year old pics of me about dieting.

Well it was perfect timing. I am currently putting together my dieting and training schedule. I haven't decided what show I am going to do however one is at the end of May and the other in the middle of July. So I have not quite figured out when I am starting.

This is what I have so far, my current stats are 5'10" @ 204lbs, BF is around 12-14%.

The diet will be changing throughout the process when I start to hit a plateau. So I am starting realively higher carbs then normal but will dropping them like I said throughout. I would personally rather eat more carbs to help keep my strength up and fullness and then do a little extra cardio.

The first segiment will be at 3000 Calories. 35/55/10
Protein per meal is just above 42gms and Carbs will be around 65gms.

Meal 1
12egg whites
3 oz of shredded wheat.

Meal 2
5 oz chicken
1 cup cooked brown rice

Meal 3
5 oz of chicken
10 oz Sweet potato (edited)

Meal 4
7 oz steak
10 oz Sweet potato (edited)

Meal 5
Can and a 1/2 tuna
1 cup greens

Meal 6
Repeat any protein source or a protein shake


Post workout shake
40gms of protien and dextrose/or 7 rice cakes (77gms of carbs)
Supplements:
L-Glutamine 5g Before and after workout 10gms before bed
Multi-vitamin 1 daily
Vitamin C work up to 5000mg/day

I will keep this updated as things will be changing and maybe add some pics throughout as well.

Any critiques and comments welcome.

[Xavier_4446]

Good luck bro

[Vice]

Awesome, wish you all the best bro

[Mr. Sparkle]

sweet, what do you currently look like?? what do you want to get down too, about 190?

[MMC78]

I'd replace the baked potatos with brown rice or sweet potatos. Other than that add some EFAs like fish or flax.

[Shredz]

sweet, what do you currently look like?? what do you want to get down too, about 190?

I believe that my competetion weight should be around 180lbs that is with dropping my water. We will see as soon as I get closer.

[Babyweight]

Whe hhewwwwww....I can't wait...your going to do great...
Yep, I would definitely do the sweet potatoes over the regular potatos and really 12 egg whites??? I would think 8 to 9 would be sufficient for your body weight.. but hey, I'm just a chick.. That just seems like a ton of protein for one sitting... what veggies are you doing? And are you drinking a protein shake in the later evening????


BW

[Dude-Man]

isn't 12 whites only 40 grams?

[Babyweight]

isn't 12 whites only 40 grams?

I could be wrong, and I guess it could also depend on the size of the eggs. I thought it was 5-6grms per egg. ?????
Please if anyone knows to advise...Maybe I need more myself.... thanks!

[Shredz]

Whe hhewwwwww....I can't wait...your going to do great...
Yep, I would definitely do the sweet potatoes over the regular potatos and really 12 egg whites??? I would think 8 to 9 would be sufficient for your body weight.. but hey, I'm just a chick.. That just seems like a ton of protein for one sitting... what veggies are you doing? And are you drinking a protein shake in the later evening????


BW

I am doing 12 egg whites because of exactly what chrisadams says..it is about 40gms of protein and I am shooting for that every meal. As for the protien shake before bed, sometimes I am starving so I will eat solid food but if not I will down a protein shake.

The veggies will be brochli, grean beens, salads, and things like that. No peas, carrots or anything high in sugar.

[Shredz]

I could be wrong, and I guess it could also depend on the size of the eggs. I thought it was 5-6grms per egg. ?????
Please if anyone knows to advise...Maybe I need more myself.... thanks!

7 gms is a whole egg, 3-3.5gms per egg white if i am not mistaken.

[Babyweight]

Well, that makes sense then... but what I usually do, just for a change is I will mix either lean ground beef or turkey in about 6 egg whites in the morning and that usually is enough protein.... and doesn't taste that bad either. If you like salsa you can also mix it with that too, but I think that tastes pretty gross....

[Dude-Man]

not to mention you're not adding any protien with the salsa. I personally just soft boil them and swallow without chewing. Eating is such a chore sometimes.

[palme]

Good luck bro!!

Dont start to low in calories! Dont want to get catabolic to soon. If your doing the may show your behind imo.
Is Mike helping you?

[palme]

Well, that makes sense then... but what I usually do, just for a change is I will mix either lean ground beef or turkey in about 6 egg whites in the morning and that usually is enough protein.... and doesn't taste that bad either. If you like salsa you can also mix it with that too, but I think that tastes pretty gross....

I mix ground beef and eggs also, very tasty imo with both rice and pasta. Would go good with potatoes too.

[Shredz]

Good luck bro!!

Dont start to low in calories! Dont want to get catabolic to soon. If your doing the may show your behind imo.
Is Mike helping you?

I am starting at 3000 cals like was said above. It will be close for the May show but it is at the end of May. I am more geared on the mid July show though. This way I can lose it nice and slow so that I won't lose muscle mass as readily as a quick diet.

[Shredz]

I will mix either lean ground beef or turkey in about 6 egg whites in the morning and that usually is enough protein.... and doesn't taste that bad either. If you like salsa you can also mix it with that too, but I think that tastes pretty gross....

That sounds like a great idea gonna pick me up some extra lean ground beef and gound turkey. I am willing to try just about anything becuase I know how bland it is gonna all taste.

[CarbonCopy]

What does your workout look like?

Peace,

CC

[bigol'legs]

shredz... dont eat lettuce.. worthless IMO.. just get that brocolli in and spinach.. raw or cooked..

3000 cals. sounds perfect... and like everyone else said drop the potato.

is that postworkout shake your last meal of the day?

[bornbad71]

Good luck with the show bro...........I like the sweet potato over baked.......skin and all.....I have never got tired of sweet potatos.

[Polska]

Let's see some updated pics shredz!

[Shredz]

shredz... dont eat lettuce.. worthless IMO.. just get that brocolli in and spinach.. raw or cooked..

3000 cals. sounds perfect... and like everyone else said drop the potato.

is that postworkout shake your last meal of the day?

I put the post workout shake there because depending on my shift I either work out at around noon or at 6pm. So that shake falls right after I train with weights.

As for substatuting the yam for the potato I like that idea as well. So that will be done.

[Shredz]

I will be starting cardio in the am on an empty stomach 30mins 3X/week. Then working up from there as I hit plateaus to 50-60mins 5X/week near the end of the dieting.

[bigol'legs]

are you gonna be taking any extra "supplements"?

[Shredz]

are you gonna be taking any extra "supplements"?

I am up in the air. See like I said I am not sure what show I am going to be doing. I am just getting things in order. But one of the shows is natural and one is open. So If I do the naturals I believe (even though others are using) I will be natural. But if I do the open show well obviously I will be competetive.

[mass junkie]

Lets see some pics you handsome devil

[pumpseeker]

Congrats bro! Glad to hear you're doing a show. It sounds like you're ready for one.

Now, you have about 18 weeks before the first show. That's plenty of time to drop 15-20 pounds of fat/water. At 204 and 12-14%, your LBM is between 175-180 so if you can come in around 185 even, shredz will be one shredded mofo, I would think.

The diet looks good, your carbs are good and clean. Like Palme mentioned before, I would think you'd be fine keeping the cals higher for a few more weeks and then drop them down, maybe even 12 or 10 weeks out. Now, I didn't see any fats in there but you said they're making up 10%. That would mean you're only taking in 35 grams or so daily. Seems low. If you decide to keep the calories higher for a while, I would just double your fat intake with some natty PB or flax. As you hit 12 weeks out, I would start lowering the carbs by 75 grams/wk, until you get them down to 150 grams a day. Phasing them out should only take 3-4 weeks so you'll be in full fat burning mode by 8-9 weeks out.

As you increase your cardio, you should be all set. I'm hoping you choose the open show. I wanna see pics too! Good luck bro!

[Shredz]

Gotta get the wife to take some pics ASAP and then I will be posting. As for the fat. Where do you guys recommend I put them in? I am thinking meal 5 for sure. And maybe even Meal 1.

[bigol'legs]

ya shredz.. meal 1 and the last meal of the day...

I usually take 10grams of flax at both meals. 2 tbsp of flax i think=10 grams

[Shredz]

Does anyone know how many gms of fat are in 1 tablespoon of natural peanut butter?

[bigol'legs]

2 tbsp= 16g fat.. 3 sat.
6g carbs total... 2g fiber 4g sugar
protein 8g

[bigol'legs]

hey shredz...

http://www.nutritiondata.com/index.html

[Shredz]

hey shredz...

http://www.nutritiondata.com/index.html

Thanks!

[bigol'legs]

hey.. meal 3.. remove the chicken and put in salmon.

[Shredz]

How do you cook you salmon BOL? I have cooked it both on the bbq and in the oven in tinfoil with some limon juice and dill spice. Any other catchy ways?

[bigol'legs]

I like to marinate it over-night and then bbq it. A nice lemon and pepper sauce... or even a low-carb vinergertte or italian dressing sauce tastes awesome..

or just fry it up in some pure olive oil.. tastes good.

[hoss827]

Shredz, you have to send me your ab routine sometime bro. Cutting season is just around the corner, and I admire your abs!!

[bornbad71]

I like to marinate it over-night and then bbq it. A nice lemon and pepper sauce... or even a low-carb vinergertte or italian dressing sauce tastes awesome..

or just fry it up in some pure olive oil.. tastes good.

The Italian dressing is awesome..........just had some last week with must. on it..........**** it was great.

[DoubleHelix]

shredz dont have any fats in your first meal. It slows down your digestion and in the morning you need that protein to hit your muscles hard and fast. Diet looks good. Good luck!! Also what ive been trying to do is whenever I have a salad or like brocoli or anything I just put A tbsp of olive oil in there with some vinegar. After a while the taste is awesome.

[bigol'legs]

In the morning your body will absorb everything faster because of the long over-night sleep.

Fats are just as essential to maintain muscle growth and density as are proteins... even more so when cutting.