This is my proposed diet i will use in an up coming comp. I will begin dieting with this diet, then adjust it as needed. Currently im 190lbs and im guessing 10% bf. Reason being, im very vascular in my legs, arms, and shoulders, and can still see my abs. I dont know when i will begin my diet, im thinking at like 14-12 weeks out. Last time i started at 13 and got in pretty good shape, but was still like a week or two behind, but my starting weight and bf were much higher. I will post some recent pics of myself soon in order to assess when i should begin dieting, but for now heres my idea of what my diet will look like. The totals for the day are roughly (im just estimating) 290grams of protein, 200 carbs, 60 grams fat. I should also include the fact that im carb sensitive and last time i did not begin dropping pounds until i cut my carbs to 200 and below, so this time im going to begin at 200 grams.
Cardio 40 min in the morning empty stomach, will take some BCAA's before getting on treadmill, aswell as whatever fat burner im going to be using, dont know yet
Meal 1
10 egg whites
1 cup oats
4 oz of cottage cheese (low fat kind)
Meal 2
5 oz of chicken breast ( i use cooked weights)
Brocolli
1 tablespoon olive oil
Meal 3
5 oz of chicken breast
Brocolli
2 table spoon natural PB
Meal 4 Post Workout
2 scoops whey
2 scoops of vitrago
Meal 5
6 oz of Cod (cooked weight)
1/2 cup brown rice (dry measure)
Brocolli
Meal 6
8 egg whites
2 yolks
4 oz of cottage cheese
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