Pre competition diet 11 weeks out. PLEASE help

[lifta_00]

hey, im currently getting ready for a show which i will be competing in, in 11 weeks, my body fat at the last check which was one week ago was 14%. This is my cycle i am running:

1-5 anadrol 50mg/Day
1-5 Test400 400mgs/week
4-15 Tren a 75mg/EOD
4-15 Prop 100mg/EOD
10-15 Winstrol 50mg/Day

i am currently in week 4. so will be stopping the anadrol next week.

Stats:
Age: 23
Weight: 98kgs
Height: 6 foot

My diet at the moment is as follows:

Meal 1:
Oatmeal with water: 50grams or carb
Protein shake with water: 50grams protein

Meal 2:
Brown rice-50gms carb
Chicken Breast 50gms Protein
1/2 Oinion

Meal 3
Oatmeal with water: 50grams or carb
Protein shake with water: 50grams protein

Meal 4
Brown rice-50gms carb
Lean steak- 50gms Protein
1/2 Oinion

Meal 5 (post workout)
Protein Shake- 50gms protein
Dextrose -50gms carb

Meal 6
Chicken Breast 50gms Protein
1/2 Oinion

Meal 7
Protein shake 50gms protein
Flaxseed oil- 14 grams fat

Totals:
Protein 350gms
Carb 250gms
Fat 40 gms

every three weeks or so i will be dropping the total calories by 200kcal. this will be from carbohydrates (50gms). let me know what you think of this. i have been on it for 3 weeks now and the changes have started happening. will post pics shortly. any help will be greatly appreciated thanks!

[lifta_00]

anyone?

[FallenWyvern]

Looks good to me, I am not a fan of dextrose myself. I like oatmeal PWO.

Too many shakes IMO. More chicken?

[T_Own]

i think so too. 200g protein from shakes is pretty crazy

[lifta_00]

ok point taken i will change meal 1 and 2, il have egg whites and chicken breast. Any thing else not looking right?

[RuhlFreak55]

just be careful dropping carbs too low.....in my contest prep (that failed) i was doing 100 grams of carbs or less for a while and it had a PROFOUND impact on me mentally to the point that i broke down and quit.....i couldn't workout and i couldn't stay positive at all

[FireGuy]

14% at 11 weeks out. It is still doable but you need to get your diet dialed in and you better be hammering away on the cardio. Speaking of cardio, you did not mention it. How much are you doing?

[lifta_00]

yeah i realise im a bit behind, im hoping some of that will be from the water i am holding because of the anadrol . but still, i was hoping for 12%. cardio at the moment is 3 times per week 45 mins fast walk pace. its done before my first meal.

How would you adjust my diet FireGuy1, your input is appreciated!

[sam_sneed]

Split your cardio twice a day bro works wonders, let the increased cardio take the fat off. Then last 6 weeks you can start tinkering with the diet don't want to make changes to early and have nowhere to go.

IMO fat is too low, get some fish oils in there.

[FireGuy]

yeah i realise im a bit behind, im hoping some of that will be from the water i am holding because of the anadrol . but still, i was hoping for 12%. cardio at the moment is 3 times per week 45 mins fast walk pace. its done before my first meal.

How would you adjust my diet FireGuy1, your input is appreciated!

My first advice to you would be to consult whomever it is you are working with and listen to them and only them. There is nothing more frustrating than doing a precontest and cardio schedule for someone and have them listening to bits of advice from everyone in the gym.

It would be really hard to make a diet adjustment without adding a cardio adjustment as well. The two are intertwined and cant formulate one without the other. I think your macros are fairly close to where you should be but as others have mentioned you are too reliant on protien powders and really need to switch the source to lean meats. I would also bump up the cardio to a minimum of an hour a day, 7 days a week and plan on adding in even more in the upcoming weeks. I know there are many who think that is too much but you are a lil behind schedule bodyfat wise.

Hope that gives you a little direction but like I said first, speak to your trainer or diet coach and listen to him exclusively.

[lifta_00]

thanks firegguy1, at the moment i dont have a coach i have a fairly good knowledge base but this is my first show. i would love a coach but i dont know where any are around where i live.. i will put up pics this week sometime,. also can anyone recommend a good otc diuretic?