need dieting help 19 & 1st comp

**Bigstiffler** · 01-05-2006, 02:55 PM

this is my 1st competition & i'm trying to do the best i can.. my stats rite now are 19 5'10" 186lbs with about 12%b/f.. i started dieting 2days ago which gives me 12 weeks to diet.
~the supplements i am using are whey, l-arginine, thermoshred, cellmass
~i do about 20min of cardio a day & train 6days a week
i eat about 250g protein, very little fat, & about 150-175g of carbs a day
i am about 2 switch the thermoshred to hydroxcut until the last 3 wks because i found out its a diuretic 2 & i will be stopping cellmass about 3wks b 4 the comp..
any help would do for supplements & dieting i am competing in mens middle weight & teens class to c how i do
i have 15.5inch arms, 13inch forearms, 46inch chest/back, 33.5inch waist 24inch legs 14.5inch calves
ANY INPUT & SUPPORT WOULD HELP!!

**StoneGRMI** · 01-05-2006, 04:15 PM

More cardio 45-60 min, get rid of hydroxycut and make your own ECA stack and get more good fat in your diet

**lucabratzi** · 01-05-2006, 06:59 PM

put ur exact diet up...

**Bigstiffler** · 01-06-2006, 10:33 AM

~meal 1
1.5 cups raisan bran with 1% milk
1whole egg 3 egg whites
2 slices of italian bread with grape jelly
~meal 2/ pre work out
42g protein shake, 2000mg l-arginine, 2thermoshred; immediatly following workout 1 scoup of cellmass
~meal 3/post workout
9oz chicken breast
1/2 can green beans
1/2 cup rice
21g protein shake
~meal 4/snack
can of fruit coctail
~meal 5
1 can of tuna with 1.5tbsp of mayo mixed with some pickles
1 cup of rice
1/2 can green beans
~meal 6/b4 bed
42g protein shake
so how does that look?? should i add more fat like omega 3's?? any help! i'm trying my best for doing everything on my own & researching everything myself!

**yom** · 01-07-2006, 10:38 PM

looks good id add a tablespoon of nutty butter with protein before bed. id take out the fruit coctails in the diet simple sugars are bad for cuuting. for post workout id change your pw meal to some fast absorbing carbs (dextrose powder and whey shake). get a multi vitamin , vitamin e , vitamin c and glutamine. your body will be lacking these nutrients and it is very important to get these nutrients also its help keep your immune system up.i also use
complex b , echenea and milkthristle but thats up to you.
good luck

**spound** · 01-08-2006, 12:53 AM

Originally Posted by Bigstiffler

~meal 1
1.5 cups raisan bran with 1% milk
1whole egg 3 egg whites
2 slices of italian bread with grape jelly
~meal 2/ pre work out
42g protein shake, 2000mg l-arginine, 2thermoshred; immediatly following workout 1 scoup of cellmass
~meal 3/post workout
9oz chicken breast
1/2 can green beans
1/2 cup rice
21g protein shake
~meal 4/snack
can of fruit coctail
~meal 5
1 can of tuna with 1.5tbsp of mayo mixed with some pickles
1 cup of rice
1/2 can green beans
~meal 6/b4 bed
42g protein shake
so how does that look?? should i add more fat like omega 3's?? any help! i'm trying my best for doing everything on my own & researching everything myself!

THat diet looks horrible for a pre comp. diet IMO. I would break it down right now, but I am tired and am going to bed, but if no one has by tommorrow, then I will then. TOO LITTLE HEALTHY FATS AND WAYYY TOO MUCH SIMPLE SUGARS THOUGH THATS FOR SURE! Cellmass is loaded with sugar...jelly? who that a no-no in a pre comp. diet, fruit coctail? No good mane.

**Canadiantiger** · 01-08-2006, 06:46 AM

I would also replace the breakfast with oatmeal and egg whites IMO I am not a fan of dairy when cutting. I don't look as sharp when takinfg in dairy products.

SVTMuscle* · 01-08-2006, 10:51 AM

i'll help you out a bit for the supplement part...
i'd loose the thermoshred and hydroxycut and cellmass and use these instead...
Avant Labs Sesathin
Ergopharms AMP
Ergomax LMG w/ Prostanozol to put on some size
then right before the comp use some Taraxatone
and then use a PCT from the LMG and Prostanozol

**Bigstiffler** · 01-08-2006, 11:52 AM

sry guys forgot 2 update my new diet here it is a lot better i think
wake up 9:15 3 thermoshred
10:00 5g glutamine 30min cardio
10:30 5g glutamine

~meal 1 11:00
5 egg whites 1 hole egg
1/2cup oats
~meal 2 12:15
protein shake w/2tbsp flax
~meal 3 1:45
1/2 cup green veggies
lean protein
~2:45 training 3000mg l-arginine before workout
1scoop of cellmass imediatly following workout
~meal 4 5:00
PWO
~meal 5 7:45
1/2 cup green veggies
lean protein
1/2 cup oats
~meal 6 b4 bed
protein shake

starting weight was 188lbs competition is held on april 1st
svtmuscle can u still get the ergomax lmg?? if so which site could i get it cheap from?

**Bigstiffler** · 01-08-2006, 11:52 AM

& how would i cycle out those supplements?? i was taken the cellmass to gain a little size

**Bigstiffler** · 01-08-2006, 11:59 AM

i found the gain cycle kit on bodybuilding.com that comes with ergomaxlmg, prostan, & perfect cycle for $80 should i get it?

**Canadiantiger** · 01-08-2006, 12:05 PM

Looking alot better still not enough essential fats (IMO) Might want to add some to your last meal.

**Bigstiffler** · 01-08-2006, 12:11 PM

should i add a tbsp of flax oil to the last shake b4 bed?

SVTMuscle* · 01-08-2006, 02:10 PM

Yes, for the gain kit. and yes for the Flax oil before bed with your protein shake.
And as far as cycling the Ergomax and Prostan, it comes with a chart that breaks it down for you.

But, I would suggest getting it at either www.IslandSupplements.com or www.Nutraplanet.com for a bit cheaper I believe

SVTMuscle* · 01-08-2006, 02:14 PM

sorry, i would get
Prostanozol, Ergomax LMG and milk thistle for ALOT cheaper than buying that kit.
at www.islandsupplements.com you can get
Prostanozol for $20
Ergo Max $25
and then find some milk thistle for like, $10
and then i'd buy that bottle of PCT for $25, and your set bro, you'd get nasty gains from that

**chest6** · 01-08-2006, 05:54 PM

Do 1 tbspoon flax where you have it, and one before bed. PPWO should be 45mins-1 hr following your PWO shake. Add another pro/fat meal after your PPWO meal, maybe 2 depending on when you go to sleep. Add more time in between meal1 & 2 to allow carbs to digest so you do not consume carbs/fats too closely together, but that is being very strict.

**Bigstiffler** · 01-08-2006, 08:56 PM

would i run the ergomax & prostan rite threw the competion or would i stop a week or 2 before?

SVTMuscle* · 01-08-2006, 09:06 PM

i'd say run it threw so incase you loose a few pounds when you get off with the PCT its not lost for the comp

**Bigstiffler** · 01-09-2006, 11:34 AM

ok thanxs sounds good 2 me just 1 last question bout it tho.. will it allow me 2 get my bodyfat low enough 2 go on stage? but i definatly want & need the extra muscle i can get

**WEBB** · 01-09-2006, 12:30 PM

i would also add 40-60 min of cardio first thing in the morning on an empty stomach, just take an aspirin, some caffine, and an ephedra ( thats called an ECA stack ) then go do cardio,abs, and calves every morning up to three days before the show, imo

**Bigstiffler** · 01-09-2006, 08:59 PM

how much of each do u take for the eca stack?

**WEBB** · 01-09-2006, 09:09 PM

1-2 aspirin
25mg ephedra if you can get it if no then 3 of the 8mg
and one large black coffee

**Bigstiffler** · 01-10-2006, 12:06 PM

just 1 problem with the ephedra how do i get it now if it was banned?? the corner stores sell ephedrine stuff should i get that?

**WEBB** · 01-10-2006, 02:48 PM

you should be able to order it off the net but it will only 8mg so you will have to take like four of them instead of the old 25mg ones. ephedrine is the same just lower dose i belive.