Last weeks prep and food guide as done by me this week.

[MIKE_XXL]

Hey here is the way i ate last week before the show, it worked pretty good but here are the few changes i will make for the show in 2 weeks.

1. Almonds instead of Natural Peanutbutter , i find i hold a little bit of water from natural peanutbutter.

2. Drank Distilled water from monday on, i will dring spring water the week before my next show.

3. I will go out for breakfast on saturday morning and eat my ass off.

4. I will take less diuretics. (Taraxatone should be started 3 days-72 hours before your show) I lost some fullnes from friday night to saturday morning. If i do not reduce the diuretics i might drink half of what i pee out.

Well that's all i can think about right now. Here is what i did:

MONDAY

10:15 200 GM OF APPLE
50 GM OF CHICKEN

Decarb workout

1:30 28 GM ORGANIC CORNFLAKES
28 GM OF RICE PUFFS
50 GM OF DEXTROSE
28 GM OF WHEY
20 GM OF GLUTAMINE & 5 GM OF CREATINE

2:15 22 GM ORGANIC CORNFLAKES
24 GM OF RICE PUFFS
180ML FAT FREE ICECREAM&15ML CARAMEL
20 GM OF WHEY
20 GM OF GLUTAMINE & 5 GM OF CREATINE

3:30 1/2 CHEESLESS PIZZA
180ML FAT FREE ICECREAM&15ML CARAMEL
10 GM OF GLUTAMINE & 5 GM OF CREATINE

6:00 22 GM ORGANIC CORNFLAKES
24 GM OF RICE PUFFS
180ML FAT FREE ICECREAM&15ML CARAMEL
20 GM OF WHEY
10 GM OF GLUTAMINE & 5 GM OF CREATINE

8:30 90ML FAT FREE ICECREAM&7.5ML CARAMEL
200 GM OF POTATO
50 GM OF CHICKEN

10:30 200 GM OF POTATO
50 GM OF CHICKEN

12:30 200 GM OF POTATO
50 GM OF CHICKEN

TUESDAY
7:00 300 GM OF POTATO
50 GM OF CHICKEN

9:30 300 GM OF POTATO
50 GM OF CHICKEN

12:00 250 GM OF POTATO
66 GM OF CHICKEN

2:30 250 GM OF POTATO
66 GM OF CHICKEN

5:00 200 GM OF POTATO
66 GM OF CHICKEN

7:30 200 GM OF POTATO
66 GM OF CHICKEN

10:00 150 GM OF POTATO
30 GM OF CHICKEN & 28 GM OF STEAK

12:30 150 GM OF POTATO
30 GM OF CHICKEN & 28 GM OF STEAK

MIDDLE OF THE NIGHT IF WAKE UP HUNGRY
100 GM OF POTATO
30 GM OF CHICKEN & 28 GM OF STEAK

WEDNESDAY
6:30 5 EGGS
15 ML OF NATURAL PEANUT BUTTER

9:00 100 GM OF EYE OF ROUND STEAK
15 ML OF NATURAL PEANUT BUTTER

11:30 150 GM OF SALMON
15 ML OF NATURAL PEANUT BUTTER

2:00 100 GM OF EYE OF ROUND STEAK
15 ML OF NATURAL PEANUT BUTTER

4:30 150 GM OF SALMON
15 ML OF NATURAL PEANUT BUTTER

7:00 100 GM OF EYE OF ROUND STEAK
15 ML OF NATURAL PEANUT BUTTER

9:30 150 GM OF SALMON
30 ML OF NATURAL PEANUT BUTTER

12:00 60 GM OF EYE OF ROUND STEAK
15 ML OF NATURAL PEANUT BUTTER

THURSDAY
6:30 5 EGGS
15 ML OF NATURAL PEANUT BUTTER

9:00 100 GM OF EYE OF ROUND STEAK
15 ML OF NATURAL PEANUT BUTTER

11:30 100 GM OF EYE OF ROUND STEAK
15 ML OF NATURAL PEANUT BUTTER

2:00 150 GM OF SALMON
30 ML OF NATURAL PEANUT BUTTER

4:30 100 GM OF EYE OF ROUND STEAK
15 ML OF NATURAL PEANUT BUTTER

7:00 150 GM OF SALMON
30 ML OF NATURAL PEANUT BUTTER

9:30 60 GM OF EYE OF ROUND STEAK
15 ML OF NATURAL PEANUT BUTTER

FRI 6:30 4 EGGS
15 ML OF NATURAL PEANUT BUTTER

9:00 100 GM OF EYE OF ROUND STEAK
15 ML OF NATURAL PEANUT BUTTER

11:30 100 GM OF EYE OF ROUND STEAK
15 ML OF NATURAL PEANUT BUTTER

2:00 100 GM OF EYE OF ROUND STEAK
15 ML OF NATURAL PEANUT BUTTER

4:30 100 GM OF SALMON
30 ML OF NATURAL PEANUT BUTTER

7:00 2 WOPPERS, SMARTIES, 4 OATMEAL RAISEN CCOKIES
1 CHOCOLAT BAR

10:00 100 GM OF SALMON
15 ML OF NATURAL PEANUT BUTTER

SATURDAY
6:00 100 GM OF EYE OF ROUND STEAK
15 ML OF NATURAL PEANUT BUTTER

8:00 100 GM OF EYE OF ROUND STEAK
15 ML OF NATURAL PEANUT BUTTER

WEIGHT IN AT 9:00
9:15 4 RICE CRISPIES / 4 DANISHES, 2 CHOCOLATE BARS
15 ML OF NATURAL PEANUT BUTTER
I basically ate till I was full real full!

10:15 4 RICE CRISPIES / DONUTS
These 2 meals were basically one big one.

12:30 1/2 LARGE PIZZA AND DIET POP

2 more meal like the 8:00am ones through out the day and shit load before the night show with Doritos, chocolate, sour patch kids etc.

[Full Intensity]

ummm. . . . Mike has anyone ever told you you're F@cked! jk. With a diet like that its no wonder you look the way you do. Props to you bro.

[MIKE_XXL]

Just bumping it up for toopowerful4u...


BUMPYTY BUMP!!!!

[toopowerful4u]

Bro you are the MAN. Congrats on your placing. I hope i can do that well even though in a lesser division.

You start carbing up on MONDAY instead of thursday? Why, im curious? I have the last diet you wrote for me, and im following that to a T all the way up to competition. Though i am understanding this better by reading all of your nutrition posts for pre-comp, and maybe after a little more il b able to do it myself. I really appreciate it, thanx.

[MIKE_XXL]

I changed a few things this time around, that's what i do, i am always looking for a better way, it's all about learning. Just follow what i did last time it worked great for me then so i am sure you will be ok as well. If you want next time you can try another approch...good Luck to you Bro...XXL

[toopowerful4u]

Please tell me natural peanutbutter can replace walnuts

[MIKE_XXL]

Natural peanutbutter makes me hold a little water, so i choose to go with Almonds instead the next time around. But you know your body best, if it doesn't make you hold water, than you are good to go, i know a lot of people that have great success with it...good luck...XXL

[palme]

Ohh i cant wait until next vinter when i start to diet...

[jarrett]

how many days before the show are you cutting your cardio, and what is your carb intake?

[MIKE_XXL]

i cut cardio out on tuesday, besically my last day was monday morning, and my carbs before that were at about 175-200gm per day, i feel the same way Dr.D does about low carb diets and big time depletion, if you go on a very very low carb diet it will take you a long time to carb up, i would say in the range of 1-2 weeks, so i find that by not droping my carbs to low it only takes me 2-3 days to be super-compensated and ready to go.

[hulk007]

hi bro,i have a competition in 26 days from now,i am on low carbs daily,about 100 grams.my cab intake is from a bit of white rice,yogurt,and an apple and oats.once a day.my protein is from 200 to 300 grams,my fat intake is no more than 50 grams,and i drink at least 12 to 16 cups of water.i take low carb and low fat protein powders,sole fish,i steak a day and egg whites with 1 yolk only per day and 1 or 2 stips of bacon.it it was just 3 days ago that i decided to enter this contest.iv'e been working out since 16 years of age steady,i havent competed since 9 years,i am 46 years old,i weight 198 l.b.s.nowi am weight training 5 times a week,and cardio 1 to 2 time a dayi am starting a new cycle tomorrow,1c.c.winstrol inj.at 100m.gm, 75 m.g trenbolone ,prop,100 m.g all in one shot every day.i also have proviron ,deca ,sust,hcg and i might be able to get clomid.i am holding some water,a little bit of fat,my abs are starting to appear a bit but not that much,like i said,last minute decision.what would you do.i lost some experience from competion in the last 9 years,can anyone give me any advice on anything.oh yeah,ive never carb depleted,should i try it or is it too late because of all this.