10 weeks out... Precontest diet critique

[AandF6969]

Whats up guys... I found my approximate BMR every day to be 3200 kcal. I'll figure on taking in about 2500 kcal every day.

300g protein = 1200 kcal
150g carbs = 600kcal
75g fats = 675 kcal
Total = 2475 kcal

Diet will go something like this

Meal 1 -
1/2 carton egg whites
1 scoop whey
3/4 cup oatmeal
P 50 C 45 F 6

Meal 2 -
50g protein from Tilapia, Tuna or Chicken
20g fat from peanuts, peanut butter, etc.

Meal 3 -
50g protein, 20g fat... from salmon
Veggies

Workout

Meal 4 - PWO shake
50g whey
50g maltodextrin, 10g dextrose
P 50 C 60

Meal 5 -
50g protein from chicken or tilapia
45g carbs from oatmeal or brown rice

Meal 6 -
50g protein... probably tuna
1.5 tbsb olive oil or flax oil... 20g fat

Hows it look? I'll be starting cardio 3x/week in the AM on an empty stomach for 30-40 mins...

BTW I'm fatter than I was in my avatar... that was 4 days after my last show.

[taiboxa]

Whats up guys... I found my approximate BMR every day to be 3200 kcal. I'll figure on taking in about 2500 kcal every day.

300g protein = 1200 kcal
150g carbs = 600kcal
75g fats = 675 kcal
Total = 2475 kcal

Diet will go something like this

Meal 1 -
1/2 carton egg whites
1 scoop whey
3/4 cup oatmeal
P 50 C 45 F 6

Meal 2 -
50g protein from Tilapia, Tuna or Chicken
20g fat from peanuts, peanut butter, etc.

Meal 3 -
50g protein, 20g fat... from salmon
Veggies

Workout

Meal 4 - PWO shake
50g whey
50g maltodextrin, 10g dextrose
P 50 C 60

Meal 5 -
50g protein from chicken or tilapia
45g carbs from oatmeal or brown rice

Meal 6 -
50g protein... probably tuna
1.5 tbsb olive oil or flax oil... 20g fat

Hows it look? I'll be starting cardio 3x/week in the AM on an empty stomach for 30-40 mins...

BTW I'm fatter than I was in my avatar... that was 4 days after my last show.

macros look well distributed.. honestly i would swap the whey shake for something casein based since eggwhites are a very high BA protein.
i would also incorp one yolk for breakfast keep blood glucose lower and more stable.

last meal of the night i'd go for some casein there as well in conjunction w/ the tuna or other meat protein.

add metamucil to as many meals as feasible.

i would swap out your pwo high GI carbs for a fructose/fruit type of carb.. this has worked very well for many people. assuming your preworkout nutrition is spot on.. there is no need to spike blood glucose levels postworkout unless your doing some sort of depletion training.

if your having trouble w/ any type of water retention incorp 2-3 servings of asparagus per day works wonders for dropping extracellular water

other then that it looks really good

[C_Bino]

You planning on moving your macros around at all from week to week? Just seems a little low in cals to start with. I usually start with a 500cal defecit and assess from there one a weekly/bi-weekly basis. Especially considering I bet you will be burning an extra 500cal on cardio days you will have a huge defecit some days. Not necessarily a bad thing since you probably know your body pretty well.

Thats just my perspective. I would keep them a bit higher than jump them around from week to week. That works best for me. Than in the last 3 weeks before the comp keep it steady and then increase carbs again the last 3-5days depending on how you look.

Also if you are having 3 carbs meals my personal preference is to have them 1st meal than pre and post workout rather than 1st, PWO and PPWO.

Keep us updated though.