16 weeks out contest diet.. Help needed by expert
Hey guys as you would have seen from previous threads a just finished a lean bulk diet. Put on 4kg and kept the same bf %... Now im wanting to go through a contest diet for the next 16 weeks, but im not competing i have a photoshoot on the 29th jan. So im wanting to do everything a bodybuilder would up to that date and i want to be spot on with cardio ect.
I could not afford a trainer to help me through the next 16 weeks so i thought id get some help off here from the experienced guys.
Age: 21
weight: 95kg
bf %: 18
Supplements
flax seed oil
bcaa
protein
jack3d
Current diet from lean bulk
1. 2 whole eggs 4 whites, 1 cup oats , 20g protein shake (53 protein 70 carbs 19 fat 721 cal
TRAIN - sip on BCAA drink
PWO - 40g protein shake , 60grams Maxy wayze (carbs/dextrose) [B](40grams protein 60grams carbs 300 cal)[B]
2. 200g chicken breast , 300g sweet potato 46 protein 42carbs 2 fat 407 cal
3. 200g Lean meat , half cup basmati rice uncooked 46 protein 42carbs 2 fat 407 cal
4. 150g fish , 1cup veggies, 4 whole meal bread 30 protein 50 carbs 15 fat 266 cal
5. 150g lean meat , 1 cup vegies 1 serving almonds 44 protein 27 fat 208cal
6. 150g chicken breast , 1 tbs flaxseed oil 44 pro 18g fat 280cal
30g Protien shake before bed.
150g cottege cheese 45g protein 11g fat 280cal
TOTAL
346 protein 233 cabrs 78 fat 2500 cal
CARDIO = 2 x week after workout 20min (Treadmill level 5.1 , incline)
Much help appreciated guys!