Pre-Contest Diet help plus picss!!!

[bufftiger]

Please delete

[FireGuy]

What are the macros of the diet, what is your cardio schedule and exactly how many weeks out are you?

[bufftiger]

Honestly I don't know the macros. I'm a good 14 weeks out. I know its not a good thing but I did no cardio on the offseason. The most I do is like 10-15 min warm up before legs. I use to do it 30-40 minutes ago a year ago bt this year I didnt do much.

[FireGuy]

Well, you need to know exactly how many calories you are eating and you need to know how many of those calories are coming from proteins, carbs and fats. You cant make adjustments if you dont know where you are to begin with. You are also going to need to design your diet and cardio schedule together, you cant make a precontest diet if you dont know your cardio schedule or vice versa.

[bufftiger]

Okay I have one problem with getting macros. Every time I try to find them out i get confused whether to look on the labels or to look them up online. Another thing is idk how much cardio I will need but I know it has to be done in the PM either before my workouts or after because I cant do it in the AM. can you suggest a solution to my macros problem or help me out with it?

Thanks Fireguy

[FireGuy]

There are several online sites that you can get calories off of. Labels are will work too as they are usually fairly accurate. The amount of cardio needed varies from person to person and is very dependant on how many calories your diet has in it. You need to manipulate your body into using stored bodyfat as an energy source. You do this by creating a calorie deficit through diet and/or cardio. You need to come up with a program that will have you in contest condition in 14 weeks. If you are not working with an experienced trainer now I would suggest you do so soon. This is just the top of the iceberg when it comes to competing.

[Gaspari1255]

FG- sorry to hijack but what do you think his bf% is currently? Just trying to get an idea of where I am at..

[FireGuy]

He appears to be in that 13-14% range from what I can see. Conditioning wise he is in a decent position for being 14 weeks out although the lack of mature muscle is evident.

[bufftiger]

Thanks fireguy I will get on the macros. As for a trainer I'm working alone with my training buddy. I'm not in the states and its a little different here. Lack of equipment and resources. Fortunately I have you guys on the forum to help me out. I train hard and I'm gonna put whatever enough I get from here in to good use. So what ever you guys help me out with and I'm more than thankful.

[FireGuy]

I will check back once it's posted and give you my thoughts.

[bufftiger]

So all this is according to caloriecount.

Egg- Carb: 2.4 Protein:36 Fat: 0.6 calories: 159 (x2)
Oats- Carb: 81 protein:15 fat: 9 calories: 450 (x2)
Powder- Carb:2 Protein: 30 Fat:1 Calories:140 (x2)
Banana- Carb: 27 Protein: 1.3 fat: 0.4 calories:105(x2)

Brown Rice- Carb:87.9 Protein: 10.8 Fat:8.7 Calories 471 (x3_
chicken breast- Carbs:0 Protein 64.2 Fat: 3.1 Calories 269 (x3)

Brown Rice- Carb:51.3 Protein: 6.3 Fat:5.1 Calories 275
chicken breast- Carbs:0 Protein 64.2 Fat: 3.1 Calories 269



Carbs: 539.8 Protein:460.1 Fat:65.6 toal:6513 calories

hope this is right?

[gbrice75]

^ ^ it all varies bro. The site i've found to be most accurate and I use all the time is livestrong.com - check it out and be very careful to make the right selection as their database is HUGE.

List your complete diet with time of day for each meal along with complete macros. Take a look below at my current diet for an idea of what we're looking to see in terms of format:



GB's Current Diet:

PROTEIN/CARBS/FAT/TOTAL CALORIES

MEAL 1 - PRE-WORKOUT
4:30am

Premier protein shake - 30/5/3/160
1 cup oats - 10/52/5/280
1 Extra Large Whole Egg - 7/0/5/90
1/2 cup liquid egg whites - 12/2/0/60
1/2 cup blueberries - 0/10/0/40

TOTALS: 60/70/12.5/620

5:30am - WORKOUT, followed by 1 hour cardio

MEAL 2 - POST WORKOUT
7:30am

1 cup oats - 10/52/5/280
2 scoops Myofusion - 50/10/6/315

TOTAL: 60/60/11/600

MEAL 3
10:00am

6oz Boneless Skinless Chicken Breast - 36/0/2.5/165
7oz Sweet Potato - 3/35/0/150
1 Cup Green Beans - 1/4/0/20

TOTALS: 40/40/2/350

MEAL 4
1:00pm

4oz 95/5 Lean Ground Beef - 35/0/7/200
1/2 cup (a little over) Brown Rice - 5/40/1/180
1/4 cup tomato sauce - 0/3/0/12
2 cups baby spinach - 2/2/0/15

TOTALS: 40/45/8/415

MEAL 5
4:00pm

3/4 cup 1% Milk Fat Cottage Cheese, No Sodium Added: 20/7.5/2.5/135
1 scoop ON 100% Casein - 24/3/1/120
2tbsp PB2 Powdered Peanut Butter - 4/6/1/50

TOTALS: 50/15/4/300

MEAL 6
7:00pm

6oz Broiled Tilapia - 35/0/3/165
1 cup broccoli - 3/6/0/30
1tsp EVOO - 0/0/5/45

TOTALS: 40/6/8/235

MEAL 7
10:00pm

1 cup 1% Milk Fat Cottage Cheese, No Sodium Added: 26/10/3/180

TOTALS: 26/10/3/180 (could add more fats here but happy with totals as is)

DAILY TOTALS: 315/250/50/2700

46% protein, 37% carbs, 17% fat

[FireGuy]

So all this is according to caloriecount.

Egg- Carb: 2.4 Protein:36 Fat: 0.6 calories: 159 (x2)
Oats- Carb: 81 protein:15 fat: 9 calories: 450 (x2)
Powder- Carb:2 Protein: 30 Fat:1 Calories:140 (x2)
Banana- Carb: 27 Protein: 1.3 fat: 0.4 calories:105(x2)

Brown Rice- Carb:87.9 Protein: 10.8 Fat:8.7 Calories 471 (x3_
chicken breast- Carbs:0 Protein 64.2 Fat: 3.1 Calories 269 (x3)

Brown Rice- Carb:51.3 Protein: 6.3 Fat:5.1 Calories 275
chicken breast- Carbs:0 Protein 64.2 Fat: 3.1 Calories 269



Carbs: 539.8 Protein:460.1 Fat:65.6 toal:6513 calories

hope this is right?

Please do as GBrice asked and break that down per meal now. It will much easier to assimilate and suggest changes. Use his diet layout as a template just plug in your foods and numbers.

[bufftiger]

PROTEIN/CARBS/FAT/TOTAL CALORIES

MEAL 1 -
7am

Platinum Hydrowhey protein shake - 30/2/1/140
1.5 cup oats - 16.5/90/12/534
10 Egg Whites - 40/0/0/160
1 cup 3% milk- 3.3/4.95/3/60
1 medium banana- 1/27/0/105


TOTALS: 90.8/123.95/16/999

MEAL 2 -
10 AM

2 cups brown rice- 8/76/0/340
8 oz chicken breast or meat or fish 52/0/2/220

TOTAL: 60/76/2/560

MEAL 3
3 PM

2 cups brown rice- 8/76/0/340
8 oz chicken breast or meat or fish 52/0/2/220

TOTAL: 60/76/0/560

MEAL 4 PRE-WORKOUT
6 PM

2 cups brown rice- 8/76/0/340
8 oz chicken breast or meat or fish 52/0/2/220

TOTAL: 60/76/2/560

8 PM WORKOUT

MEAL POST WORKOUT
10:30 PM

Platinum Hydrowhey protein shake - 30/2/1/140
1.5 cup oats - 16.5/90/12/534
10 Egg Whites - 40/0/0/160
1 cup 3% milk- 3.3/4.95/3/60
1 medium banana- 1/27/0/105


TOTALS: 90.8/123.95/16/999

MEAL 6
7:00pm

1.5 cups brown rice- 6/57/0/255
8 oz chicken breast or meat or fish 52/0/2/220

TOTALS: 58/57/2/475


DAILY TOTALS: 419.6/532.9/40/4153

Hope this is better

[bufftiger]

Fireguy?

[Damienm05]

PROTEIN/CARBS/FAT/TOTAL CALORIES

MEAL 1 -
7am

Platinum Hydrowhey protein shake - 30/2/1/140 Remove
1.5 cup oats - 16.5/90/12/534 1 cup is sufficient ~58g carbs for one meal
10 Egg Whites - 40/0/0/160
1 cup 3% milk- 3.3/4.95/3/60 Remove - too much fat/sugar for pre-contest dieting
1 medium banana- 1/27/0/105 I'd remove this as well - sorry to leave you with a bland breakfast but ideally, you want no sugar in your diet, especially as you get closer to the show.


TOTALS: 90.8/123.95/16/999 45/60/5/450 is more like it

MEAL 2 -
10 AM

2 cups brown rice- 8/76/0/340 Again, 70-100g of carbs per meal is a lot when cutting down below 6% body fat, hell, when cutting period. 1 cup is sufficient.
8 oz chicken breast or meat or fish 52/0/2/220

TOTAL: 60/76/2/560

MEAL 3
3 PM

2 cups brown rice- 8/76/0/340
8 oz chicken breast or meat or fish 52/0/2/220 Same feedback as before, 1/2 the carbs. 1 cup cooked brown rice is about 45g carbs, btw.

TOTAL: 60/76/0/560

MEAL 4 PRE-WORKOUT
6 PM

2 cups brown rice- 8/76/0/340
8 oz chicken breast or meat or fish 52/0/2/220 You should mix up your carbs for sanity's sake. Sweet potato, lentils, quinoa, etc. But regardless, 60-80g complex carbs pre-workout is justifiable - 1.5 cups cooked brown rice is fine. Add 10g fat via 2 teaspoons of extra virgin olive or other healthy oil and some fibrous veggies for a complete meal. I also see that you're eating this 2-hours prior to your workout. Even with the added fat to slow absorption, you won't have ideal absorbtion of amino acids for the duration of your workout. Re-structure things so that this meal is taken 45-60 minutes before your 8:00 PM training.

TOTAL: 60/76/2/560

8 PM WORKOUT

MEAL POST WORKOUT
10:30 PM

Platinum Hydrowhey protein shake - 30/2/1/140
1.5 cup oats - 16.5/90/12/534 1/2 cup dry oats here - 28g carbs.
10 Egg Whites - 40/0/0/160 remove
1 cup 3% milk- 3.3/4.95/3/60 remove
1 medium banana- 1/27/0/105 banana here is fine - combination of fructose/glucose PWO is never a bad thing.


TOTALS: 90.8/123.95/16/999

MEAL 6
7:00pm

1.5 cups brown rice- 6/57/0/255
8 oz chicken breast or meat or fish 52/0/2/220 This meal should be red meat. As your last meal before bed and your PPWO - we want a slow-digesting protein source with natural creatine to optimize recovery as you sleep (fast for several hours). Remove the carbs, add some fibrous veggies and 10-15g fat via healthy source. Example: 6 oz. lean flank steak, 2 cups broccoli, 5 fish oil capsules, 2 teaspoons extra virgin olive oil.

TOTALS: 58/57/2/475


DAILY TOTALS: 419.6/532.9/40/4153 carbs and protein are stupid high. fat is too low. Calories are stupid high for someone of your build - not saying your small but Fireguy is currently eating 1900-2200 calories for his pre-contest diet a few weeks out and he's quite muscular. I'll let him get into the specifics with you but the above diet changes are important and should be done ASAP. Need to know your maintenance calories to take things further.

Hope this is better

Bold. Have you sitting at 300/300/60 approx. but need your specifics to know more. like I said, I'll let FG get into specifics but those food choice changes are big.

[FireGuy]

As usual Damien has given you some really good direction. Your current calorie intake is way too high for a guy carrying your amount muscle. I am actually surprised you are in the condition you are eating that amount of food. I would recommend you get your macro ratio's and calorie totals in the neighborhood of what Damien recommended and see how your body responds. Normally I would suggest dropping slowly to that level but if you have a show in July you dont have 2 months to slowly adjust downwards.

[bufftiger]

Thanks a lot Damien.

Fireguy and this is what I'm afraid off. Since I started taking this many calories I feel a lot fuller, stronger, and I actually feel and look a lot leaner. This is weird but I feel really flat when I take down my calories I actually use to eat like what Damien has for me and I thought I needed a change so I upped my calories and I'm glad I did. I just started to add some cardio and I'm feeling amazing. Right now I took the competition out of my head at least for this year. I wanna focus on adding some more quality mass, but first I wanna drop to around 7% bodyfat. Is there anyway I can do this by doing minor change and not drastically dropping my calories? Like taking stuff like the banana and milk out and adding some good fats along with cardio?

[bufftiger]

Any input?