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  1. #1
    ddoublevision's Avatar
    ddoublevision is offline Associate Member
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    1st contest, please critique my c-prep diet

    Hello, My first contest is now 14 weeks out(Heart of Dixie - Gulf Shores, Al).

    I have done tons of research and come up with a diet for weeks 15-10. I was planning on running a three phase diet and adjusting it according to progress. This is for the first 5 weeks but will serve as the main base of the 15 week diet, with a little tweaking later. I am currently 6'0" 228 aiming for 198, need to make light HW. Please help make sure I am on the right track. I have a desk job so my carbs are very limited.

    wake up - coffee, glutamine, vitamins
    *cardio*
    meal 1 - 8 egg omhlet,1 yolk,1/2 cup oats,sugar free jam, 2 peices ww toast
    meal 2 - protein(45g) shake, 5ml flax oil
    meal 3- 8 oz chicken breast, large serving green beans or asparagus, 5ml flax
    preworkout - 2 (brown rice) rice cakes
    pwo shake - 40g pro 40g dex
    pwo meal - 8 oz chicken breast,1 potato or 1/2c rice, small salad w/FF ranch
    meal 7 - protein shake w/flax, OR 1 1/2 cans tuna w/10 almonds

    Later I will get rid of the starchy potatoe, eat the salad w/ no dressing, and replace the toast w/(small) eye of round steak. Please advise.

  2. #2
    MIKE_XXL's Avatar
    MIKE_XXL is offline AR-Hall of Famer
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    Meal one i would go 1 cup Oats and cut the toast out...meal 2 i would increase the flax to 15ml ,better yet i would go 5ml of flax for your omega-3s and 10ml of safflower for your omega-6s, just 5ml is not enough calories...i would skip the pre-workout meal, i do not like just the carb meal...if you must have 1/4 cup of oats and 1/2 protein drink or 2-3oz of chicken...post workout i would skip the dextrose and replace it with rice cakes...i would like to see what the total calories of this diet are and what the nutritional breakdowns are...i think you should aim at around 2800-3000cal per day at your body weight...keep us posted and good luck...XXL
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  3. #3
    ddoublevision's Avatar
    ddoublevision is offline Associate Member
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    OKAY REVISED

    Thanks Mike, I was hoping you would answer! Why am I replacing the dextrose? I'll be posting progress reports with pictures as I start to get some.... well....progress

    CARDIO
    Meal 1 - 8 eggs/1 yolk, 1/2 cup oats, splenda & suger free jam
    Meal 2 - 1.5 cans tuna, 5ml flax oil, 10ml safflower oil
    Meal 3 - 2 4oz. Tilipia Fillets, large serving green beans, 5ml flax
    WORKOUT
    Meal 4 - 2 scoops whey, 3 brown rice cakes
    Meal 5 - 10 oz. chicken breast, 1/2 cup rice, salad lowfat dressing
    Meal 6 - 1.5 cans tuna, 1/4cup almonds
    Midnight Snack - sugar free - low calorie pudding 1 cup

    Totals calories 2695 fat 81 carb 166 protein 327

    source grams cals %total
    Total: 2695
    Fat: 81 725 28%
    Sat: 13 118 5%
    Poly: 33 295 11%
    Mono: 26 238 9%
    Carbs: 166 545 21%
    Fiber: 29 0 0%
    Protein: 327 1309 51%
    Alcohol: 0 0 0%

    Look Good?

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