8 Weeks out from show diet...need feedback

[liltyson19]

It goes on a three day cycle and then repeats (1 high carb day followed by 2 low carb
days)

Day 1
1) 4 egg whites 1 whole egg, 1/2 C oatmeal
2) 4 oz chicken breast
3) 2 oz veggie, 1/2 potato, 4 oz tuna
4) 4 oz turkey breast
5) 4 oz veggie, 1/2 C brown rice, 4 oz chicken breast
6) 1 scoop protein powder

Day 2
1) 2 Egg whites, 1 Turkey Patty, 1/2 C Cream of Wheat
2) 4 oz Tuna
3) 2 C Steamed Cabbage, 4 oz chicken breast
4) 6 oz chicken breast
5) 6 oz tuna

Day 3
1) 2 Egg Whites, 4 oz chicken breast, 1 C Oatmeal
2) 4 oz chicken breast
3) 2 C Veggies, 2 C green salad, 1T low fat dressing, 6 oz Tuna
4) 6 oz Tuna or turkey breast
5) 5 oz red snapper, 4 oz veggie

I have been supplementing with Glutamine, BCAA's, Multi, Vit-C, Vit-E, Folic Acid, Iron, Calcium Magnesium, 3 tsp first meal mid and last of Essential Balance Organic Oil Blend, and either Hydroxycut or Thermonol XS.

I also have a product called HumanoVar and MX7 both by GEN that I take before bed.

I am at 145 lbs now, last time I checked my bf it was 14% but I think I gained since I was sick and did not train or diet for 1.5 weeks (maybe 15-16 now). I am 21yrs old.
5'5". I have good genetics and tend to drop fast when I diet strict. I started to eat
strict two days ago and will go on this diet tommorrow 8 weeks out from my show.

Last show I was at 128lbs competition and about 7-8% bodyfat LBM of 118. My LBM has gone up to 121 so I think I will come into this contest about 132, that is the goal
anyways.

I have 8 weeks to lose this fat and win this show...any advice after checking my
program out.

I lift 5 times a week with my trainer (legs twice cause I have a big ass) and work some body parts extra and I do 40-60 min cardio a day right now. My ass and love handles are the problem areas for me and this show I want my glut-ham tie in to come in (that
is what I lacked last time the most).

HELP. I need a plan and any sugg on suppl. legal and not are welcome.

I have this big show in 8 weeks and then my national show 8 weeks after that (16
from now). The goal is to win the first and come into nationals looking even better and
have a great showing. Turning pro is the goal 2002-2003 so with all this info. Let me
know what you think??

 

[Canadian Cobra]

liltyson19, this is fun stuff- pre-contest dieting.

You've got a pretty good plan laid out.

If I can summarize what you need to do over 8 weeks:
- reduce weight from 145 to 132 (your goal) - total of 13 lbs
- reduce b/f from about 14% to <8%
- maintain muscle mass (assumption on my part)
- get into contest shape - max definition and hardness

So, to loose about 1.5 lbs per week you will need to stick to a strick diet
and burn some calories. To loose 1.5 lbs/week you'll need a weekly calorie
deficit of 5250 calories (1.5 x 3500).

A basic daily caloric calculation for weight loss is bodyweight x 12.
Your current weight of 145 x 12 = 1740. This is a starting point for designing
a weight/fat reduction diet. You'll need to calculate your caloric intake for
your diet plan and make adjustments accordingly. Without a significant calorie
deficit (your burning more calories than your eating) you won't loose weight.
Conversely, if the deficit is too large (crash dieting) you may actually add
bodyfat.

From your post it appears your activity level is high (weights 5 x week and cardio
40-60 min/day) so this is very good. You're in a position to have a good calorie
deficit and drop some bodyfat.

A couple suggestions for your diet:
- on your low carb days you should add some fats - flax oil, nat peanut butter, almonds
this will actually help with fat loss. (You mention Essential Balance Organic oil - if
this is flax or hemp oil, then you've got this already)
- add some veggies to meals 2 & 4 -will increase absporptione efficiency and make you feel more full.
- I don't see where you post-weight workout meal is. Immediately after your weight
workout (while still at the gym) you must have some carbs and protein. An MRP is a
good start, plus some easily stored carbs, such as raisens, dates, figs etc.
- try your plan for 2 weeks. If your dropping weight on plan (1.5 lbs /week) then
continue. If it's too slow, change to 3 low carb days for each med carb day.
- the closer you get to your show the fewer carbs you can have (typically).
I expect, since you've competed previously, you have experience with a no carb
cutting plan for the last 2 weeks?
- if your not already doing your cardio in the morning on an empty stomache, give
it a try - it will make a huge difference. Take your fat burners 30 min before cardio.
Do your weights later in the day.
- Other than a good fatburner (ECA stack or similar) I wouldn't look for any magic
supplements. This is about discipline and hard work.

If you have questions or ideas, reply back.
Good luck!