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  1. #1
    Prime's Avatar
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    Competing in 15 weeks

    As the title says im competitng on 15 weeks.
    I wont actually be cutting till 10 weeks out but in the mean time i want to clean up my diet and maximise growth while i try to fixup my weakspots.
    I have cut out all sweets and cakes (except for a cheat day)
    My diet is a follows

    meal 1: Protein shake 1000kcal
    meal 2: tuna mayo: 250kcal
    meal 3: spag-bol: probably 550kcal
    meal 4: tuna mayo: 250kcal
    meal 5: (only on pre workout) shake, 350kcal
    meal 6: (only post workout) 1000kcal shake/
    meal 7: meat, veggies and rice: 500kcal
    meal 8: cottage cheese: 300kcal
    im consuming about 3650kcal on workout days and about 3000kcal on non workout days.

    Any criticisms or tips would be welcomed. I work in an office so meals 2&4 have to be easy to eat while working.

  2. #2
    taiboxa's Avatar
    taiboxa is offline "Vanity Redefined" ~VET~
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    Quote Originally Posted by Prime
    meal 1: Protein shake 1000kcal
    meal 2: tuna mayo: 250kcal
    meal 3: spag-bol: probably 550kcal
    meal 4: tuna mayo: 250kcal
    meal 5: (only on pre workout) shake, 350kcal Specs on shake? P/F/C?
    meal 6: (only post workout) 1000kcal shake LiL Excessive? 2:1Dex/Whey
    meal 7: meat, veggies and rice: 500kcal How Long after Shake is this consumed?
    meal 8: cottage cheese: 300kcal Maybe P/F Meal w/ mad EFA's inplace of simple sugars from the DairyProdcuts?

    im consuming about 3650kcal on workout days and about 3000kcal on non workout days.

    Any criticisms or tips would be welcomed. I work in an office so meals 2&4 have to be easy to eat while working.
    Current weight/BF%/Cardio routine would be greatly benificial for future advice

  3. #3
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    Quote Originally Posted by taiboxa
    Current weight/BF%/Cardio routine would be greatly benificial for future advice
    im 5ft8 188 not doing any cardio. Train 2 on 1 off.
    Will be adding cardio 10 weeks out.
    bf i dont know. I can see some of my obliques and the top four abs so id guess maybe 11%

  4. #4
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    try to incorp turkey inplace of one of the Tunas. Turkey is Loaded w/ L-Tyrosine and no mercury.
    maybe Yam of if all else fails SweetPotatoe w/ pwo'meal inplace of vegies
    Spag-Bol =Spaghetti? try putting ur veggies or NPB here w/ Big Lean Meat
    FFCottageCheese is nice PreWerkoutSnack due to its abundance in Amino's inplace of a dense shake. eat an apple w/ the FFCC for the Citruline Mallate, aids in ATP Transportation if you start feeling depleted from low calorie intake later on in your diet.

  5. #5
    Prime's Avatar
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    cheers, i'm allergic to raw fruit and most raw vegtables so i can't eat apples. And yeah spag-bol is spaghetti.

  6. #6
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    Salmon?
    Brusselsprouts?
    NatPB?
    CHickEn?

  7. #7
    Prime's Avatar
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    Quote Originally Posted by taiboxa
    Salmon?
    Brusselsprouts?
    NatPB?
    CHickEn?
    can't eat peanut butter im alergic to nuts But i can the rest.
    Cheers for the reccomendations

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