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  1. #1
    McFly's Avatar
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    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!

  2. #2
    scotty51312's Avatar
    scotty51312 is offline Transformation Challenge Trainer
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    Quote Originally Posted by McFly View Post
    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
    i'd drop this to one whole egg and add 2 egg whites. Drop down to half a cup of oats
    TRAIN - sip on BCAA drink

    PWO - 40g protein shake , 60grams Maxy wayze (carbs/dextrose) [B](40grams protein 60grams carbs 300 cal)[B]
    make these even 50carb 50 protien
    2. 200g chicken breast , 300g sweet potato 46 protein 42carbs 2 fat 407 cal
    decent meal wouldn't mind seeing a fiberous veg
    3. 200g Lean meat , half cup basmati rice uncooked 46 protein 42carbs 2 fat 407 cal
    replace basmati with brown rice
    4. 150g fish , 1cup veggies, 4 whole meal bread 30 protein 50 carbs 15 fat 266 cal
    this is ok but would be better with flaxseed bread or ezeikial bread
    5. 150g lean meat , 1 cup vegies 1 serving almonds 44 protein 27 fat 208cal
    solid meal
    6. 150g chicken breast , 1 tbs flaxseed oil 44 pro 18g fat 280cal
    i'm assuming this is a late evening meal hence the lack of carbs
    30g Protien shake before bed.
    150g cottege cheese 45g protein 11g fat 280cal
    so a shake and cottage cheese? as long as its cassien protien i'm ok with it

    TOTAL

    346 protein 233 cabrs 78 fat 2500 cal

    CARDIO = 2 x week after workout 20min (Treadmill level 5.1 , incline)

    Body builders cut before shows. This is close to at cutting diet but i'd up the cardio to 2 hours a week. 40 minutes is crap if you're trying to drop a decent amount of bodyfat in 16 weeks.. Cardio should be what you use to create your calorie deficit. Before body building shows diets get pretty intense. I'd also start planning out your water intake for the week before your photoshoot. You should slowly decrease your water intake before the day of the shoot, but it should be high before that.

    Much help appreciated guys!
    See bold

  3. #3
    McFly's Avatar
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    Ok, so at the moment you think keep the same diet and do 2 hours of cardio a week.
    I'm not going to worry about water intake to the later part.
    Also how often should I change the diet/cardio?

  4. #4
    scotty51312's Avatar
    scotty51312 is offline Transformation Challenge Trainer
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    if you were approaching this like a body builder approaching a show your calorie deficit would increase as the time got closer. 2 hours of cardio is a minimum for me if i'm going to cut fat. What are you goals? Do you have a specific bodyfat% you want to get to?

  5. #5
    McFly's Avatar
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    Well yeah I'm approaching this as a bodybuilder.
    Currently sitting at around 19% bf.
    Like to drop to 9%

  6. #6
    McFly's Avatar
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    If someone could take me under there wong would be greatly appreaciated. I realy want this to be perfect!

  7. #7
    scotty51312's Avatar
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    Quote Originally Posted by McFly View Post
    If someone could take me under there wong would be greatly appreaciated. I realy want this to be perfect!
    Under thier "wong" huh? Is that what the kids are calling it these days?
    All the advice you need is here but no one is goin to spoonfeed you. Just spend time reading threads. Some things are just individual dependent.

  8. #8
    McFly's Avatar
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    Quote Originally Posted by scotty51312 View Post
    Under thier "wong" huh? Is that what the kids are calling it these days?
    All the advice you need is here but no one is goin to spoonfeed you. Just spend time reading threads. Some things are just individual dependent.
    Sorry I ment under there wing haha.
    Ok so I will Stay on the same diet and add in 2hours of cardio a week, see how I go for 2 weeks.. Then might alter my diet and cardio.

  9. #9
    McFly's Avatar
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    Also um not sure about carb cycling ?
    Also days off are the same minus pwo shake

  10. #10
    scotty51312's Avatar
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    Having a carb rich post work out shake is a great way of cycling carbs depending on your workout split

  11. #11
    McFly's Avatar
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    Ok guys bit of an update on my progress!
    Currently 13 weeks out and i'm doing 5 days cardio 30min post workout.
    Diet slightly changed to this.


    2 eggs 4 whites , cup oats, fish oil
    30g proten, pre work supp
    Train
    60g pro 70g vertargo
    Half cup rice , 200g kanga
    200g sweet potatoe, 200g chicken
    150g chicken , veggies
    150g fish , veggies
    150g chicken , veggies
    30g protein , 100g cottage cheese ,flaxseed oil

    sitting on 92kg..
    Strength decreasing slightly, focusing more on supersets and squeezing the muscle

  12. #12
    bigslick7878 is offline Senior Member
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    The cardio should be first thing in the morning separate from the workout. If you are trying to cut I would bump the cardio up to 45 min......especially at 19%. I was pretty much your exact weight and I have gone from about 20% down to 15% in about 3 months....but I do about double the amount of cardio you do right now.

  13. #13
    McFly's Avatar
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    What was your diet like though?
    I'm having 200g carbs wich is low for me and I'm loosing on avg .5 - 1kg a week with this cardio. I will up cardio 7 weeks out..
    Also I train mornings no time for cardio on empty stomach

  14. #14
    bigslick7878 is offline Senior Member
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    Quote Originally Posted by McFly View Post
    What was your diet like though?
    I'm having 200g carbs wich is low for me and I'm loosing on avg .5 - 1kg a week with this cardio. I will up cardio 7 weeks out..
    Also I train mornings no time for cardio on empty stomach
    2400 cal. 55/35/10.

    About 210g carb.

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