Comp diet, 5 weeks left 10 to 5 %

[energizer bunny]

How good is the melatonin for sleep aid?

i dont sleep well! ive tried ZMA though it did not work.

cheers

[MR-FQ320]

How good is the melatonin for sleep aid? i dont sleep well! ive tried ZMA though it did not work. cheers

I used zma for metabolism.

Melatonin is good, tho I've got into an awful habit of waking to eat during the night.

Start with 5mg a night and you'll sleep like a log.

[energizer bunny]

Cheers mate. Do you get it local or off the net?

[MR-FQ320]

Cheers mate. Do you get it local or off the net?

Net, it's getting harder to buy in the UK, I actually got the last lot from eBay which imported from the U.S.

[MR-FQ320]

Weighed in at 219.4 lbs before workout, 218.6 after workout lol

[MR-FQ320]

Diet is cleaner than ever with the removal of natural and added sugars, I think the results are already apparent. I'm thinking about playing about with fats next, I usually intake 60-80g a day, usually from fish and nuts, I'm thinking to stop fats on a Saturday and Sunday and bump up cals to maintenance in these days.

So it's going to look something like this;
Mon - fri, 250p/250c/60f - 2500 cals
Sat - sun, 375p/375 3000 cals

[MR-FQ320]

Ffs ! Now even the wheat is bloating me !

Brown Rice Krispies anyone ?

[MR-FQ320]

Had some blood work done, results came back and thyroid is "borderline" whatever that means, going in for a review next week.

[MR-FQ320]

Today, after three days away on holiday.

[bignath4607]

Looking good pal hope u had a good time away :-)

Sent from my iPhone using Forum

[MR-FQ320]

Looking good pal hope u had a good time away :-) Sent from my iPhone using Forum

Nice one pal, yeah some dedicated family time is always good, gave me time to think things through and readjust my life's goals a little or at least formulate a plan. I'm in Manchester now for a dirty weekend ;-))

Rested most of the week, diet was strict, discovered the reason to my bloating - wheat, then nearly killed myself with a hot chocolate, apparently a hot drink after an intolerant food just cooks it all up, so that was a day on the sofa.

Happy and confident with the progress iv made just recently, the plan seems to be working, yet again I'll be at another level, Mr England here I come lol

[bignath4607]

Haha goodman hope you make the most of it ;-) shame about the wheat thing pal hope your ok not niceto experience stuff like that beenhappy with training me sen this week hitting some good numbers with the weights especially legs was repping 250s the other day starting to get veins in legs n shoulders so i hope thats a good sign as i dropped protein intake as you suggested except for last night as im playing rugby today

Sent from my iPhone using Forum

[MR-FQ320]

Haha goodman hope you make the most of it ;-) shame about the wheat thing pal hope your ok not niceto experience stuff like that beenhappy with training me sen this week hitting some good numbers with the weights especially legs was repping 250s the other day starting to get veins in legs n shoulders so i hope thats a good sign as i dropped protein intake as you suggested except for last night as im playing rugby today Sent from my iPhone using Forum

Good man, I'll train legs again with you again, I defi need pushing.
Can you see a difference ?
I felt bad for putting you off your comp, I'm just not good with sugaring stuff up. In my own way I was just trying to help push you on.
Even Arnie says its 70% diet.

[MR-FQ320]

My new breakfast cereal ! How awesome are the macros on this ?

[Back In Black]

My new breakfast cereal ! How awesome are the macros on this ?

bet that cost a few pennies?

[MR-FQ320]

bet that cost a few pennies?

£2.49, 200g, H&B, it was exactly what I was looking for :-))

[Back In Black]

£2.49, 200g, H&B, it was exactly what I was looking for :-))

yeah but pricey. That's probably 2 servings.

Definitely can't do wheat? Shredded wheat have great macro's too.

[MR-FQ320]

yeah but pricey. That's probably 2 servings. Definitely can't do wheat? Shredded wheat have great macro's too.

Well maybe in moderation, apparently it's a trial and error process, maybe just go without wheat for a bit and let it settle down. I loved the mini wheats, weigh em exactly, maybe three times a day sent me over the edge.

[bignath4607]

Good man, I'll train legs again with you again, I defi need pushing. Can you see a difference ? I felt bad for putting you off your comp, I'm just not good with sugaring stuff up. In my own way I was just trying to help push you on. Even Arnie says its 70% diet.

Haha do t worry about it too often people are too nice i kinda knew if i asked you that id get the real answer which is what i need as i wanna look the part on stage pal willu be training sat ? As rugby this week is fri night for me so its legs tonight and sat i wanna jump on one of ur shoulder sessions btw

Sent from my iPhone using Forum

[MR-FQ320]

Haha do t worry about it too often people are too nice i kinda knew if i asked you that id get the real answer which is what i need as i wanna look the part on stage pal willu be training sat ? As rugby this week is fri night for me so its legs tonight and sat i wanna jump on one of ur shoulder sessions btw Sent from my iPhone using Forum

Haha, nice one bro, yeah I'll tell like it is lol.

I'll save shoulders for Saturday bro, if there's no OT again ;-)

[bignath4607]

Haha, nice one bro, yeah I'll tell like it is lol. I'll save shoulders for Saturday bro, if there's no OT again ;-)

No ot this weekend pal what time u like to train ?

Sent from my iPhone using Forum

[MR-FQ320]

No ot this weekend pal what time u like to train ? Sent from my iPhone using Forum

I meant my OT as well lol, Iv still fallen out wi boss. I think my gym only opens sat morning 0830-1300 ...

[bignath4607]

I meant my OT as well lol, Iv still fallen out wi boss. I think my gym only opens sat morning 0830-1300 ...

Lol well whatever time suits u mate

Sent from my iPhone using Forum

[MR-FQ320]

This was Friday night, very happy with the picture I was. Weighing about 218lbs

[MR-FQ320]

This morning, body fat guess anyone ?

[MIKE_XXL]

ohh got to love the post show anabolic rebound, looks like you are making great progress...

[MR-FQ320]

ohh got to love the post show anabolic rebound, looks like you are making great progress...

Nice one brother, yeah I keep amazing myself with how I can change my body, I keep wondering how far I can go..

[MR-FQ320]

This morning.

Dropped afternoon oats, 200g carbs, 240 pro, 70 fats.

[Duo]

You are looking sublime Mr, would you mind posting up your current daily diet please? Thank you for keeping this thread current, I am learning a lot from it.

[MR-FQ320]

You are looking sublime Mr, would you mind posting up your current daily diet please? Thank you for keeping this thread current, I am learning a lot from it.

Thanks, yeah no problem, I'm glad someone is gaining benefit from it, now it may be a bit hardcore but I am determined to win a trophy.

Basically, 1.1g/lb LBM 0.35g/lb LBM carbs work out the same as protein. And that works out to 40/40/20 - 500 cals a day less than tdee ( 3000).

No sugar, no empty calories, no bad fats ( fats come from fish and nuts ) , no dairy, no gluten, no wheat. Oats are also bloating me. No juice / pop.

Worth mentioning I'm not sleeping properly and waking up hungry during the night - so I eat my cereals.



330am 50g puffed brown rice gluten free cereal.
730 30g whey isolate
930 125 g mackerel / 200g herring
1200 120 g tuna and a whole pepper
1500 whey isolate
1800 200g chick Brest, 125 g basmati rice
1900 sugar free jelly
2000 50g cashews / almonds
0000 50g puffed brown rice cereal

Daily totals ;
Cals 2059 219p/50f/202c / 17s/10fiber

Like I said, iv dropped oats from afternoon whey, also dropped linseed and sunflower seeds from morning shake to boost fat loss.

[Duo]

Thanks Dude, looks like a very simple and easy to prep diet. Can I ask a few more questions please? Where do you buy the puffed brown rice from, how do you cook it and how many servings do you get from each pack? Is the 9.30 mackerel or herring or both and is this tinned?

[MR-FQ320]

Thanks Dude, looks like a very simple and easy to prep diet. Can I ask a few more questions please? Where do you buy the puffed brown rice from, how do you cook it and how many servings do you get from each pack? Is the 9.30 mackerel or herring or both and is this tinned?

Fire away..

Puffed brown rice is from any supermarket in the " free from " ( gluten ) shelves. It's a breakfast cereal, no need to cook, just pour soya milk on or egg whites for protein - I sometimes sweeten it with zero calorie sweetener. I guess it's quite expensive at four 50g servings per pack and pack costing £2. If I wasn't in contest prep I'd eat regular rice crispies as the nutrition is good, and more energy than oats per 100g.

Either or , yes tinned, very convenient and quick.

[MR-FQ320]

Saturday AM

[MR-FQ320]

Started clen this week hoping to shift the last 3/4 lbs of fat. 4.5 weeks to the big show, 3.5 to the warm up trial

[tarmyg]

Interested in your mood as mine is shifting around heavily at the moment due to the deficit.

[MR-FQ320]

Interested in your mood as mine is shifting around heavily at the moment due to the deficit.

I'm actually really happy right now, energy is good. I'm only in deficit by 500 cals mon-fri, rest is from cardio, refeed at weekends 3000cals high carb med protein, low fat.

[tarmyg]

I'm actually really happy right now, energy is good.

Amazing! I want to know that secret man :-)

[MR-FQ320]

Amazing! I want to know that secret man :-)

Simple: carbs at 1.1g/lb of LBM
Works out at 40/40/20
Whole foods, no empty calories, actually the calories are unimportant, feed the body the energy it needs to sustain its muscle mass, I'm on 240g carbs, 240g protein, 60g fats.

Actually the clen is depleting me something chronic, really fkn hungry and drained. Glad I left it shift the last couple of lbs.

[NACH3]

ohh got to love the post show anabolic rebound, looks like you are making great progress...

It's the best time not to waste... That growth window is there for the taking!

FQ - lookin' big ripped - sittin' @ 218 - I don't think you've ever looked better - especially at this weight(mid section looks great) Whatcha been doing for chest big guy? Delts/& tris are poppin....

[tarmyg]

Simple: carbs at 1.1g/lb of LBM
Works out at 40/40/20
Whole foods, no empty calories, actually the calories are unimportant, feed the body the energy it needs to sustain its muscle mass, I'm on 240g carbs, 240g protein, 60g fats.

Actually the clen is depleting me something chronic, really fkn hungry and drained. Glad I left it shift the last couple of lbs.

I literally blow up like a balloon when eating carbs. No clue why I am that sensitive but if I look at the rest of my family they have the same problem. The only why who have been able to keep her weight in check is my sister after she switched to a completely zero carb approach. Her blood values also agree with that approach, the same for me.

I am following your progress extremely closely as it is motivating me when I am having tough days!