how to diet for competitions

[Diamond*K]

im looking 2 do a comp nxt year but i wanna diet in jan and see how low bf i can get 2. my diet is great and my training is good too. my only problem i dont know where to cut when i lower my cals. i also plan 2 do a cycle while im trying 2 cut.

stats:
18% bf
150lbs
5'5


--cardio---
8:00 meal 1 380 cals/ 12.5 f/ 22.5 p/ 48 carbs

2/3 cup oats - 150cals/ 2g fat/ 2 g protein/ 33 carbs
1/2 cup almond milk- 20 cals/1.5 g fat/ .5g pro/ 1g carbs
1tbsp natty peanut-butter- 100 cals/ 8g fats/ 5g pro/ 3 carbs
2 egg whites 30 cals/ 0fat/ 7g pro/ 0carb



11:00 meal 2- 248 cal/ 8.5 f/ 26p/ 15

3 oz chicken- 100 cals/ 2 g fat/ 20 g pro/ 0 carbs
1slice ezekiel bread- 80 cals/.5fat/ 4g pro/ 14carb
almonds 10g - 68 cals/ 6g fat/ 2 pro/1 g carb or 1tsp walnut oil 60 cals/ 7 g fat/ 0/0




1:00 meal 3- 334cals/ 13 g fat/ 29g pro/ 27g carbs

1cup almond milk- 40 cals/ 3 g fat/ 1g pro/ 2g carbs
1 scoop whey- 119 cal/ 2g fat/ 23g pro/ 2g carbs
3oz banana 75 cals/ 0fat/ 0pro/ 20 carbs
1tbsp natty peanut-butter- 100 cals/ 8g fats/ 5g pro/ 3 carbs



1:30 ---wrk out----

3:30 a pwo shake meal 4 - 240 cal/ 3g fat/ 21g pro/ 34g carbs

1/2 scoop banana whey- 65 cals/ 10 pro/ 1.5 f/ 3.5 carb
1 cup sunny d - 90 cals/ 0fat/ 1p/ 26 carb



4:00(30-45min later)meal 5 - 380cals/ 15 g fat/ 23 g pro/ 34carbs

1/2 cup quinoa- 160 cals/ 2.5 fat/ 6 g pro/ 30 carbs
2oz tuna- 60 cals/ 0fat/ 15g pro/ 0carbs
2 oz avocado- 90 cals/ 8 fat/ 2g pro/ 4g carbs
1tsp flax oil- 40cal/ 4.5 fats


7:00meal 6- 243cals/ 6.5g fat/ 21g pro/ 26carbs

1 boiled egg - 80 cals/ 6g fat/ 6g pro/ 0carbs
2 egg whites 30 cals/ 0fat/ 7g pro/ 0carb
150g broccoli- 53 cals/ 0fat/ 4 pro/ 12 carbs
1slice ezekiel bread- 80 cals/.5fat/ 4g pro/ 14carb



10:00 meal 7- 210cal/ 26.5p/ 10.5 fat/ 4.5carb

Casein Protein 120 cals/ 24g pro/ 1g fat/ 3 g carb
1tsp natty peanut-butter- 50 cals/ 4g fats/ 2.5g pro/ 1.5 carbs
1 tsp flax- 40 cals/ 4.5


Supps:
b12,glutamine, ALA, Chromium Picolinate, Betaine Hydrochloride, BCAA, CLA

40% carbs, 30% protein, 30% fats
1,890cals
152 pro
58.5 f
183.5 carbs



Cycle:

week 1 - clen 80mcg 1900 cal diet
week 2 - clen 80mcg
week 3 - benadryl, anavar 10mg
week 4 - clen 80 mcg, anavar 20mg, t3 25mcg
week 5 - clen 80 mcg, anavar 20mg, t3 25mcg
week 6 - benadryl, anavar 20mg, t3 25mcg
week 7 - clen 80 mcg, anavar 20mg,t3 50mcg
week 8 - clen 80 mcg, anavar 20mg, t3 50mcg
week 9 - benadryl, anavar 20mg, winny 5 mg ,clen 80 mcg, t3 75mcg ( keto EOD,1700 cal diet)
week 10 - clen 80 mcg, anavar 20mg, winny 10mg, t3 50mcg (keto ED,1600 cals)
week 11 - clen 120 mcg, anavar 20mg, winny 10mg, t3 50mcg ( keto ED1500 cals)
week 12 - benadryl, winny 10mg, t3 25mcg, clen 120mcg (keto ED 1400 cals)
week 13 - clen 120 mcg, winny 10 mg, t3 25mcg (keto ED 1200 cals)
week 14 - clen 80 mcg
week 15 - benadryl
week16& 17 - clen 40 mcg

this is my 2nd cycle. when i was just over 2000 cals i was still losing bf and gaining muscle. but w/o AAS i dont lose weight until i drop my cals to 1900. i wanna get really ripped ... prep as if i was doin the comp. i got a good idea of how much i wanna lower my cals.. i just dont know where i should cut them from. i know on my keto weeks im gonna cut starchy carbs i just dont know wat 2 lower for my 1st few weeks where my carbs are still high. should i try to maintain the 40/30/30 ratio?
when should i be cutting out water?

i kno this is all trial and error.. i just would like 2 kno other ppls opinions, give me sum ideas. btw my diet will be completely different for those last few weeks, obviously... i just havent had time yet to put it 2gether.


thanx for any opinions

[Diamond*K]

i bought milk thistles as well. should i take it durin or after my cycle??

[oscarjones]

if you really want to shred the fat, do a keto style diet with very low carbs and mostly healthy fats for energy!

Also, read this thread... I had some great advice from Fireguy in relation to women's cutting.

http://forums.steroid.com/showthread.php?t=412669

It also has your BMR/TDEE formula at the top.

GL!

[Diamond*K]

thanx.. reading it now.

i did tho change up my diet as u can see my last few weeks i have a keto diet.
i am lucky bcoz i can loose weight on a high carbd diet. i already know that i should be at 1900 cals ( i figured out my bmr/tdee long time ago ). off season im great.. its knowing wat 2do when you wanna compete... :S

[FireGuy]

If it were my I would plan on keeping the calories fairly consistent the entire diet. You might end up dropping them a bit but I feel its more effective to just add in more cardio to get leaner. You can always play with the ratio's and do some carb cycling as well which I have found to be very effective. As far as your question, "when to cut your water" that is not done until the very end and is somewhat dependant upon how you plan your last week of dieting. Some people taper it for a few days others just cut it out so many hours out.

[Diamond*K]

i was talkin 2 a friend he said not 2 drop it less than 20%
so i was thinking sumthing like this:

Cycle:

week 1 - clen 80mcg (1900 cals)
week 2 - clen 80mcg (1900 cals)
week 3 - benadryl, anavar 10mg (1800 cals)
week 4 - clen 80 mcg, anavar 20mg, t3 25mcg (keto EOD,1800 cals)
week 5 - clen 80 mcg, anavar 20mg, t3 25mcg (1700 cals)
week 6 - benadryl, anavar 20mg, t3 25mcg (keto EOD,1700 cals)
week 7 - clen 80 mcg, anavar 20mg,t3 50mcg (keto ED,1700 cals)
week 8 - clen 80 mcg, anavar 20mg, t3 50mcg (1600 cals)
week 9 - anavar 20mg, winny 5 mg ,clen 80 mcg, t3 75mcg (keto EOD,1600 cals)
week 10 - clen 80 mcg, anavar 20mg, winny 10mg, t3 50mcg (keto EOD,1600 cals)
week 11 - clen 120 mcg, anavar 20mg, winny 10mg, t3 50mcg (keto EOD1500 cals)
week 12 - winny 10mg, t3 25mcg, clen 120mcg (keto ED 1500 cals)
week 13 - clen 120 mcg, winny 10 mg, t3 25mcg (keto ED 1500 cals)
week 14 - clen 80 mcg
week 15 - benadryl
week16& 17 - clen 40 mcg

week 13 is where i expect 2 be my leanest..
but right now its all trial. let me kno if this looks better.. its a rough idea of wat i'd like 2 try.

[Diamond*K]

If it were my I would plan on keeping the calories fairly consistent the entire diet. You might end up dropping them a bit but I feel its more effective to just add in more cardio to get leaner. You can always play with the ratio's and do some carb cycling as well which I have found to be very effective. As far as your question, "when to cut your water" that is not done until the very end and is somewhat dependant upon how you plan your last week of dieting. Some people taper it for a few days others just cut it out so many hours out.

my ratios are 40/30/30 right now. then on my keto days i oviously want to change it, but wat are good ratios for low carb diets?

[FireGuy]

my ratios are 40/30/30 right now. then on my keto days i oviously want to change it, but wat are good ratios for low carb diets?

Low carbs and Keto are two different things. It depends which you are planning on running.

[Diamond*K]

keto...


sry that was my mistake.

[MuscleScience]

Why do winny at all?

[Diamond*K]

Why do winny at all?

well its great for cutting water.. and by the time i start it and the way im dieting im hopin you would see the result of a 'dryer look' i guess. 5 weeks is plenty tho. i've done a cycle that was only 5 weeks.. i could really see the difference in my shoulders. but i get too many sides from it.. i love bein on it, but for too long i just get too many sides from it.so i cut i dwn to 5 weeks.

[Diamond*K]

Low carbs and Keto are two different things. It depends which you are planning on running.

you think doin a keto diet taht often is a bad idea? maybe do a low carb diet instead of the keto, except for the last 2-3 week.....

week 1 - clen 80mcg (1900 cals)
week 2 - clen 80mcg (1900 cals)
week 3 - benadryl, anavar 10mg (1800 cals)
week 4 - clen 80 mcg, anavar 20mg, t3 25mcg (low carb EOD,1800 cals)
week 5 - clen 80 mcg, anavar 20mg, t3 25mcg (1700 cals)
week 6 - benadryl, anavar 20mg, t3 25mcg (low carb EOD,1700 cals)
week 7 - clen 80 mcg, anavar 20mg,t3 50mcg (low carb ED,1700 cals)
week 8 - clen 80 mcg, anavar 20mg, t3 50mcg (1600 cals)
week 9 - anavar 20mg, winny 5 mg ,clen 80 mcg, t3 75mcg (low carb EOD,1600 cals)
week 10 - clen 80 mcg, anavar 20mg, winny 10mg, t3 50mcg (low carb EOD,1600 cals)
week 11 - clen 120 mcg, anavar 20mg, winny 10mg, t3 50mcg (low carb& keto EOD 1500 cals)
week 12 - winny 10mg, t3 25mcg, clen 120mcg (keto ED 1500 cals)
week 13 - clen 120 mcg, winny 10 mg, t3 25mcg (keto ED 1500 cals)
week 14 - clen 80 mcg
week 15 - benadryl
week16& 17 - clen 40 mcg


maybe this is better??

[oscarjones]

Very interesting thread.

[Diamond*K]

i also got a couple Q? coz i've never done a a keto diet b4... so lets say i do wat i proposed in my last post and carb cycle then my last week weeks do a keto diet with no starchy carbs at all. right now i have my diet set up so im eating roughly 2g of carbs to 1 gr of protein after my morning cardio and pwo. how should i set up my fats after cardio and pwo? how does your body replenish any glycogen without any carbs pwo?

any1 with any article/info on this is much appreciated! i really wanna try a keto diet, i just wanna do it properly.

[Diamond*K]

lol ohh..and cheat days... i kno i should choose 1 day and eat roughly 500 cals more for a proper cheat day. when on a keto diet can i have statchy carbs on my cheat day? or should i keep to proteins and fats?

[oscarjones]

lol ohh..and cheat days... i kno i should choose 1 day and eat roughly 500 cals more for a proper cheat day. when on a keto diet can i have statchy carbs on my cheat day? or should i keep to proteins and fats?

Well since you'd only be on Keto for the last couple weeks leading up to the competition, I wouldn't do any cheat meals for that time. Not until like the very end and then you could try crap loading.

[Diamond*K]

Well since you'd only be on Keto for the last couple weeks leading up to the competition, I wouldn't do any cheat meals for that time. Not until like the very end and then you could try crap loading.

well its only a test run. im starting this diet in jan til april.. im goin 2 c a bb show and i wanna prep as if im doin the comp. i wanna stand near sum of those women and compare see how much wrk i have 2 do.
im wondering if i should have like 50 g of starch on my reg cheat day and just consider that as my cheat meal? soo outta those 2 weeks of no starchy carbs i will have 1 day wit about 50 g of carbs added 2 my diet.
im worried about doin 2 weeks straight of no starchy carbs...

im gonna have 2 note everything.... maybe i will put up a log when i start it.

[oscarjones]

well its only a test run. im starting this diet in jan til april.. im goin 2 c a bb show and i wanna prep as if im doin the comp. i wanna stand near sum of those women and compare see how much wrk i have 2 do.
im wondering if i should have like 50 g of starch on my reg cheat day and just consider that as my cheat meal? soo outta those 2 weeks of no starchy carbs i will have 1 day wit about 50 g of carbs added 2 my diet.
im worried about doin 2 weeks straight of no starchy carbs...

im gonna have 2 note everything.... maybe i will put up a log when i start it.

Ya some people do a keto diet with 6 days of no carbs then refeed on the 7th day. I'd be interested in following your logs.

[Sfla80]

Hey diamond, dont mean to highjack you, but your the first person i have seen use Almond milk. I used to use it all the time....but ive seen here everyone says stay away from milk.

Is this true for almond milk too?

I love that stuff

[Diamond*K]

Hey diamond, dont mean to highjack you, but your the first person i have seen use Almond milk. I used to use it all the time....but ive seen here everyone says stay away from milk.

Is this true for almond milk too?

I love that stuff

almond milk unsweetened should be fine. ppl usually stay away from milk bcoz of the added sugar. but unsweetened almond milk should be fine, imo.

[Sfla80]

cool, thanks diamond....good luck with your cut.....look forward to the log!