contest June 25th help needed

Hey guys I have my first contest June 25th. I am going to be entering the light heavy division, hopefully as large as possible at 198lbs. I began eating a more strict diet a couple weeks ago. I am only eating oatmeal, brown rice, yams, squash, zucchini, and brocolli for carbs. Lean chicken, tuna, salmon, turkey, and 96% lean beef for protein as well as my shakes. I am avoiding all sugar and staying away for sodium, milk and sat fats. What else do you guys recommend? I was planning on running 6 days a week till the contest at around 70% my Hr for 30 mins. I have a good knowledge on how to eat healthy year round but nothing when it comes to contest prep. I currently weigh around 210lbs and just started a cycle of test e, eq, and parabolan to run through the contest. I am running the test at 500mg a week, the eq at 400mg a week, and the parabolan at 200mg a week. Flame away I have a feeling I am going to need all the help I can get and anything you have to say will be appreciated. Oh and by the way I would guess that I am around 10% body fat. I am planning on getting that check soon, when I do I will update you all.

anybody?

This may need to go in the Competitive Bodybuilding forum...but I'm sure you may get a few responses here as well. One thing I will point out to you is that if you are 210 with 10% bf and plan on weighing in around 198 at contest, you will still most likely be around 9-10% bf. Someone more experienced can tell you more accurate figures, but if you want to look shredded, you'll need to be around 4% bf. If you made it to 4%, I'd imagine you'd be weighing in around 185-190.

Ok here's my flame...j/k but I have a few remarks...

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Originally Posted by beyonddriven

my first contest June 25th

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65 Days Out...Ok

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Originally Posted by beyonddriven

I am only eating oatmeal, brown rice, yams, squash, zucchini, and brocolli for carbs.

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Looks good, drop the oatmeal and yams the last week.

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Originally Posted by beyonddriven

Lean chicken

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Where do you get this from? (J/K...I know what you mean, skinless breast meat)

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Originally Posted by beyonddriven

96% lean beef

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I'd drop this to max once per week, none the last 4 weeks.

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Originally Posted by beyonddriven

avoiding all sugar and staying away for sodium, milk and sat fats.

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Milk and saturated fats, down the drain, good. No sugars or sodium!!?!!? Take your sugars PWO. Sodium is your friend right now, so salt away. 2 weeks out and you can sodium load/ carb deplete and vice versa.

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Originally Posted by beyonddriven

70% my Hr for 30 mins

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Up the cardio. If not yet, then the last 4 weeks. Perform 45 minutes to an hour day and night.

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Originally Posted by beyonddriven

cycle of test e, eq, and parabolan

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Drop the test out a few weeks prior. Eq will dry you up while the excess test converts to estrogen (water).

My 50 cent worth. :wg:

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Originally Posted by Austex

Ok here's my flame...j/k but I have a few remarks...

65 Days Out...Ok

Looks good, drop the oatmeal and yams the last week.

Where do you get this from? (J/K...I know what you mean, skinless breast meat)

I'd drop this to max once per week, none the last 4 weeks.

Milk and saturated fats, down the drain, good. No sugars or sodium!!?!!? Take your sugars PWO. Sodium is your friend right now, so salt away. 2 weeks out and you can sodium load/ carb deplete and vice versa.

Up the cardio. If not yet, then the last 4 weeks. Perform 45 minutes to an hour day and night.

Drop the test out a few weeks prior. Eq will dry you up while the excess test converts to estrogen (water).

My 50 cent worth. :wg:

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What carbs can I have the last week? I know about depletion but I know that I also have a have some. Point taken I will cut out the red meat now. Twice a day for the running huh? I thought that might be over doing it but then again I dont have a lot of time to cut 5 to 6%. Thanks for the input.

You may wish to check out my final week preparation protocol titled "7 days to ultimate leanness", as featured in T-mag. There is a link to it on my homepage.

As well, red meat I use in the final weeks personally. Keeps me full and hard actually.

~SC~

Do your cardio just for an hour once a day...for now. If you are dropping 1/2% of BF per week, you're doing ok. You will most likely drop to 8% rather fast, then it will slow down. If you notice you're not decreasing bodyfat, make the switch to cardio 2 x daily. I would recommend carb-loading with brown rice. Read SC's final week as noted above. Very good final prep instructions.

Thanks Austex. :)

~SC~

yeah the 7 day thing worked well for me, although i was scared of the sodium part, worked out well anyway

Thanks for the comments guys. I will check that out swole, thanks, oh and by the way what bodyfat do you usually come in at?

oh yeah, I forgot to ask if I could get away with adding fat and carbs together at breakfast? Ex oat meal and a scoop of natural peanut butter?

pics?

getting all your protein, essential fats, vitamins, minerals, etc?

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Originally Posted by beyonddriven

oh yeah, I forgot to ask if I could get away with adding fat and carbs together at breakfast? Ex oat meal and a scoop of natural peanut butter?

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Then if you don't reach your goals, you'll be wishing that you wouldn't have. I would be hardcore, if I was getting onstage in some posing trunks. . .

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Originally Posted by Hypertrophy

Then if you don't reach your goals, you'll be wishing that you wouldn't have. I would be hardcore, if I was getting onstage in some posing trunks. . .

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Yeah good point I guess that might come back in the end to screw me. I will go will a little splenda on the a.m. oatmeal instead.

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Originally Posted by 19inchpythons

pics?

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I will start a new thread in the members pics section in two or three weeks after my diet has had a chance to kick in a bit. Then you guys can tear me apart over the next 6 weeks to make sure I am on track.