screwed up big time, trying to reverse damage

[coldfear]

Alright guys Im embarrassed to say this but I competed on march 31st (placed second out of ten guys) in the <175 class. It was my first comp. Since then I've tried to continue my diet but every 2-3 days I would go on an uncontrollable binge. Its like I developed an eating disorder. I wouldnt eat junk but would literally sit there and eat 4 cups of oats with 5-6 fruits for breakfast and so on. Today I finally weighed myself and im 215... I definitely gained fat but I can tell by my face that im holding a ton of water as well.

anyway ive come up with a diet to get myself back in decent shape for summer, if i dont have a set plan i know Il just take too many liberties. so here it is critiques and suggestions welcome. I just need some affirmation so I can get back to the grind and forget about the last few weeks. I'm going into a depression and if I dont do someting now i may screw myself permanently.
when I say meat it means either chicken breast, lean fish or pork loin (wtvs on sale lol)
training day:

1 cup oats
8 egg whites
1 cup berries

200g meat
veggies
1 tbsp natty pb

muscle milk shake

200g meat
veggies
1tbsp natty pb

(post workout)
4 rice cake with jam
1.5 scoop isolate
2 cup skim milk

300g sweet potato
120 g tuna

also 8g fish oil
297p/223c/59f=2683 cal

[coldfear]

off day looks like this

1cup oats
8white
1 cup fruit

200gmeat
veggies
1 tbsp pb

muscle milk

200gmeat
veggies
1tbsp pb

200g meat
veggies
1tbsp pb

8 white
1 tbsp macadamia butter

301p/97c/83f=2378cal

[--->>405<<---]

Alright guys Im embarrassed to say this but I competed on march 31st (placed second out of ten guys) in the <175 class. It was my first comp. Since then I've tried to continue my diet but every 2-3 days I would go on an uncontrollable binge. Its like I developed an eating disorder. I wouldnt eat junk but would literally sit there and eat 4 cups of oats with 5-6 fruits for breakfast and so on. Today I finally weighed myself and im 215... I definitely gained fat but I can tell by my face that im holding a ton of water as well.

anyway ive come up with a diet to get myself back in decent shape for summer, if i dont have a set plan i know Il just take too many liberties. so here it is critiques and suggestions welcome. I just need some affirmation so I can get back to the grind and forget about the last few weeks. I'm going into a depression and if I dont do someting now i may screw myself permanently.
when I say meat it means either chicken breast, lean fish or pork loin (wtvs on sale lol)
training day:

1 cup oats
8 egg whites
1 cup berries id drop until u get going good.. fruit will only slow ur progress IMO

200g meat
veggies
1 tbsp natty pb id move to last meal

muscle milk shake what kind of carbs are in this? id prob drop and replace with something better.. is this a powder or already mixed? from my recollection it has a fair amt of cals.. i think u could do better

200g meat
veggies
1tbsp natty pb id move to the end of the day

(post workout)
4 rice cake with jam could definitely find a better carb source here.. oats, sweet pot, brn rice...
1.5 scoop isolate
2 cup skim milk id stay away from milk while cutting

300g sweet potato
120 g tuna

also 8g fish oil
297p/223c/59f=2683 cal

without full stats (BF%) its hard to guesstimate whether cals r good or not.. personally id try to keep carbs lower than this even on workout days while cutting..

[coldfear]

the reason the carbs are at night is due to my schedule. Im up at 7am but only get to train around 7pm. The rice cakes are to take with my post workout shake to replenish glycogen. Bf is probably 14-15%. (up from 5 in 3 weeks). The muscle milk has 12g fat 16g c and 32 g protein. Not the best choice I know but its very satiating. I will cut out the milk and just use water for my shake

[coldfear]

should I swap meal 2 and 6 to get more carbs earlier in the day? also if i were to replace the muscle milk with something else what would you choose

[--->>405<<---]

^^ i dont so much care that carbs are at nite.. Id just focus them around ur workout, whenever that is.. Carbs in meal 1 are ok too..

As far as a repla***ent for muscle milk.. U coukd have a protein shake or lean meat and a veggie.. U could throw some cottage cheese in the shake or some oats.. If its a drink u desire..

If ur trying to lose bf it seems glycogen replenishment wouldnt be a big concern.. But certainly oats, brn rice, or a sweet potato would accomplish this which IMO are superior carb sources.. Thr jam is pure sugar (if not sugar free) and def unnecessary and more than likely harmful to ur goal..

[coldfear]

ok that sounds great, il scrap the rice cakes for a cup of oats in my shake. also il replace the muscle milk with an iso shake + 2tbs flax seed for fiber/ healthy fat

[Back In Black]

Are you running/coming off a cycle at all?

What was your diet in the run up to the comp?

BTW, congrats on your pla***ent, any pics of you in contest shape?

[coldfear]

diet up to the comp was 300p/180c/50f but was doing a shit load of cardio. Im on test e at 600 a week right now going to run it for a few more weeks then come off and pct. and here are some pics depresses me to see them but i guess its motivation



they were taken at the hotel the day before weighing 171

[SHANE704]

What did you diet look like that got you into that shape for the contest?

[Turkish Juicer]

What did you diet look like that got you into that shape for the contest?

Read his last post, he stated it already.

[Turkish Juicer]

diet up to the comp was 300p/180c/50f but was doing a shit load of cardio. Im on test e at 600 a week right now going to run it for a few more weeks then come off and pct. and here are some pics depresses me to see them but i guess its motivation



they were taken at the hotel the day before weighing 171

Good physique, great conditioning!

Thumbs up!

[baseline_9]

Dude you dont need help...

You should know your body well after getting into that condition, just do what you did before


I am similar in the way that I tend to easily go off the rails ATM.... It is hard to look good when its for nothing other than personal satisfaction

[coldfear]

Dude you dont need help...

You should know your body well after getting into that condition, just do what you did before


I am similar in the way that I tend to easily go off the rails ATM.... It is hard to look good when its for nothing other than personal satisfaction

i know man I just need some reinfor***ent from people who know. at first I thought I would eat big to gain off the rebound then saw I was gaining too fast and Ive been going back and forth from dieting to gaining. I just need to set a plan have some knowledgeable guys give their advice. Also to get into shape I had to do 60+ min of cardio a day which I do not want to do again. I was pretty exhausted all the time

[coldfear]

and actually I dont really care how I look to others the real reason I want to stay leaner is so that I have a more productive offseason and dont have to diet down 70 pounds again to get into shape. I want to come in 10+ pounds heavier next year with better condition

[Back In Black]

Agree with Turkish. You could probably help some of us!

Your macro's for your comp diet look good. All I would suggest you do it get back on that til you get to 10-12% then up the carbs and keep them clean. Continually monitor your progress and up your carbs when quality weight gain isn't happening and up your protein when it is.

I suspect you could jump into 300/300/40-50 as soon as you drop a few of the lbs you recently gained.

[coldfear]

alright thanks guys. Its just such a mindfuk when in three weeks you can go from best shape of your life to a water logged fat ass. my face is so round I could use it as a bowling ball.

[Turkish Juicer]

You will maintain a decent physique throughout the year as long as you figure how to deal with your current eating disorder as in the example of eating 4 cups of oats with 5-6 fruits for breakfast and so on.

This is all psychological, try to take control over your thoughts, emotions and actions, you have a great physique as is.

[Times Roman]

"uncontrollable binge" doesn't compute. I've never lost control unless the proverbial munchies