competition diet (12 weeks out)

[JKerry]

12 weeks out is coming up shortly, and i'm going to be starting my comp diet. my caliper measurements are abdominal 9, chest 4, thigh 10. not sure what bf% that is, as i feel some of the formulas can be off. regardless, i'd like to throw a plan out there and let some of you guys suggest ways i might be able to improve it. i'll be doing a 7 day a week modifying carbs/prot the whole way. fat will be kept low throughout, ck breasts, whiting filet etc.

day 1: 200g carb/ 300g prot
day2: 150g carb/ 300g prot
day3: 100g carb/ 350g prot
day4: 100g carb/ 350g prot
day5: 50g carb/ 400g prot
day6: 50g carb/ 400g prot
day7: 20g carb/ 400g prot
start over at day 1

i'll be waiting tables 4 nights a week, so this will more than accomodate cardio. i'll be lifting 4-5 days a week. i'm 5'9" 220lbs. any help is greatly appreciated.

 

[variation]

9+4+10 = 23

23 / 3 = 7.6~

assuming you're between 21-25, then according to accumeasure bodyfat chart, skin caliper measurements between 6-7mm would put you at about 7.3% bodyfat, does that look right?

As for your diet, I dunno I haven't really tried a diet like that before..

 

[JKerry]

that bodyfat sounds fairly close. i usually like to over estimate rather than underestimate bf %. if not, then we're all a bunch of overexagerating 340lb sub 2% bodybuilders on here. i've got six abs, but still have alot of work to do to get to comp level. thanks for the formula, the last one i used had 454.5 steps. jackson-pollock 3 pt method.

anyone with some diet suggestions?

 

[MrMakaveli]

that bodyfat sounds fairly close. i usually like to over estimate rather than underestimate bf %. if not, then we're all a bunch of overexagerating 340lb sub 2% bodybuilders on here. i've got six abs, but still have alot of work to do to get to comp level. thanks for the formula, the last one i used had 454.5 steps. jackson-pollock 3 pt method.

anyone with some diet suggestions?

On cycle? (Just wondering as otherwise I'd contemplate maybe cutting down on protein a bit as w/o fat ~58% will be converted to glucose).

Throw in some R-ALA and I think you'll get shredded real fast. Keep us updated.

 

[JKerry]

i will be chemically assisted, let's all be politically correct . so are you suggesting upping the fat a bit and lowering protein? i wasn't aware that high protein in absence of fat would convert to glucose at such a rate. anwhere i can read up on this a bit more? i appreciate the suggestions folks.

 

[BodyByFinaplix]

Variation, I have never been able to find a good chart for bf, but I have calipers. Right now my abe = 5 mm, chest =4 mm and thigh =8 mm and I weighed 226 yesterday. I don't think I'm as low as you quoted JKerry.

 

[variation]

5 + 4 + 8 = 17mm

17 / 3 = 5.6~mm

which would put you at 4.9%

I can probably scan my chart later and post it up for everyone.

 

[BodyByFinaplix]

Damn, there is no way I'm that lean. Still, I wouldn't mind seeing the chart. I can't find one online and a number of months ago I got a forumla from someone on here that they posted and I am very good at math, so didn't mess up, and I redid the forumla several times, but a week before I took my avatar picture I was some ungodly number like 337.8% bodyfat using that formula. I found a calculor online that asked for weight, wrist, waist, and hip measurements and it came back 8%. Still I think I'm in the 9-10% range at the moment.

 

[Dedicated247]

my thoughts: if you are staying consistantly that low on carbs either add a little more fat for protein although being chemically assisted this may not be needed, think about having one Really high carb day in there somewhere to keep that metabolism burning