7.5 weeks out ! Can I make it ?

[avion1971]

Hello All,

I have posted a couple of threads with little response. Thanks to all of you who critiqued my pics. I am competing in two shows this summer. First show May 26th and second June 9th. After looking at my pics, i dont appear to be ready for the first show. Need advice please.....

Stats :

5' 7 "
183lbs
Body Fat ???

Train one muscle group per day
Cardio 50 minutes first thing in the am 6 days per week

Diet
#1 6 eggs 1 cup of grits
#2 - 6 7oz chicken or tuna 1 cup of green beans or cucumbers

Go easy please, im in iraq and limited to what i can eat.....

[nyjetsfan86]

looking good so far size looks good just need to get cut up more before the show

[AandF6969]

Plenty of time...

Could use a lot of work on the diet, though.

[avion1971]

Thanks for the compliment. What do you recommend for the diet ? I can get chicken, tuna, oatmeal, lettuce, broccoli, wheat bread, rice, bannanas, turkey and hard boiled eggs ...

Thanks,

Avion

[jbarkley]

First considering you're doing this in Iraq is incredible...I'd do the oatmeal in the morning with egg whites and avoid the wheat bread eat the tuna, chicken and turkey as your primary protein sources every 2 to 3 hours maintaining your nitrogen balance. Right after training eat a banana, it's high glycemic and then eat protein 30 minutes later. This will help your recovery while getting more of the amino acids needed into the cell from the insulin release. I'd eat broccoli with every protein meal as well to maintain some carbs while giving you some roughage as well. I would maintain along this line until you carb deplete...

[avion1971]

J,

Thank you for the very helpful advice. I weigh 182 lbs, should i eat 1 or 1.5 grams per pound of body weight on the protein. Also, should i limit the oatmeal to 1 cup in my first meal and eat brocolli in the remaining 5 meals ? If brocolli is not available, can i substitute lettuce, cucumbers or green beans. These three carbs are readily available. I will deff eat the bannana after i work out.

I really appreciate the advice. It means alot that you took the time to help. Also, thanks for the support of my diet while in Iraq. Its a bitch to maintain, but i am determined to win first this year.

Take Care,

Avion

[GGallin]

I have read that if yopu do your cardio post workout after you lift you burn more fat because you body is drained of all the glutine so therefore you burn more fat. Just a suggestion.

[jbarkley]

I have read that if yopu do your cardio post workout after you lift you burn more fat because you body is drained of all the glutine so therefore you burn more fat. Just a suggestion.

It's true, you deplete your glycogen stores when weight training, then when you start your cardio, your body will you utilize fat more quickly as it's primary fuel source.

[jbarkley]

J,

Thank you for the very helpful advice. I weigh 182 lbs, should i eat 1 or 1.5 grams per pound of body weight on the protein. Also, should i limit the oatmeal to 1 cup in my first meal and eat brocolli in the remaining 5 meals ? If brocolli is not available, can i substitute lettuce, cucumbers or green beans. These three carbs are readily available. I will deff eat the bannana after i work out.

I really appreciate the advice. It means alot that you took the time to help. Also, thanks for the support of my diet while in Iraq. Its a bitch to maintain, but i am determined to win first this year.

Take Care,

Avion

Avion,

I wouldn't worry about limiting the oatmeal to one cup yet, since it's first thing in the morning you will burn it off for energy to train. Broccoli, cucumbers, lettuce and green beans all have the same glycemic index, so they would all be a good source throughout the rest of the day, they won't trigger insulin release preventing fat storage. The amount of protein is ideal, I would try to keep it closer to the 1.5 while your keeping your carbs low. Keep the updated pics coming. Good luck on the 1st place finish this year, and again considering you're doing this all in Iraq is to your credit as an athlete!
All my best! Livestrong!! Jeff

[*Narkissos*]

avion.

Hit me a PM and i'll see what i can do about your diet.

-N

[perfectbeast2001]

looking super IMO you wil have no problem getting ready. Just be prepared to adjust the ammount of cardio as you go. Considering you are limited with diet you are doing real well bro. Feel free to hit me with any PMs if i can help although I'm sure Nark has your back!!!

[PROTEINSHAKE]

Keep Crankin Brutha!!!!!! You Can Make It!

[spound]

I would throw in my two cents here, but it looks like a couple of the other guys are already going to have you covered. Good luck and thanks for you service, it is very inspiring to me that you are doing this all over in iraq....thank you