contest diet

[kitzdog]

I started dieting several weeks ago and I'm not really sure about a few things. My diet looks like this:
meal 1- 10 egg whites (1 yolk), 2 servings oatmeal w/tsp brown sugar)

meal 2- protein shake (42g protein, 24carbs)

meal 3- 1 can albacore tuna, salad w/ff dressing

meal 4- protein shake

meal 5- 8-12oz chicken, venison, salad, yams

meal 6- 10 egg whites

what i'm not really sure of is whether or not it is okay to eat a little brown sugar, ff dressing, drained yams, etc. Otherwise, how does this diet look? I currently weigh 188 at 5'6. I'm trying to cut down for the Pittsburgh show in 10 weeks.

 

[Bill W]

What weight are you seeing yourself competing at? In my personal opinion, part of the carb cutting depends on what you carb levels have been recently before the diet. If they were very high, you should notice some improvement at the levels you are at. If they were low, you might want to tighten this up a bit.

I'm not sure what "drained yams" are. Are they packed in a sweet solution? Its not hard to just microwave a fresh one. Also, alot of the fat free dressings that I have seen are high in added sugar.

I don't think that a little fat in the form of EV olive oil and balsamic vinegar is all that bad, and its got minimal carbs (virtually zero). You probably don't need the brown sugar on your oatmeal. Cinnamon and/or nutmeg might be a better, non-sugar choice.

Good luck,

Bill W

 

[serge]

no no no sugar, no dressings either.

simple way to approach dieting:
multiply your weight by 12, that will be your total caloric intake for the day
use the nutrient break down of: 65%protein,25%carbs,10%fats

NUMBERS:
188*12=2256cals/day
65%=2256*0.65=1466/4=366g protein
25%=2256*0.25=564/4=141g carbs
10%=2256*0.1=225/9=25g fats

and yes you have to count your calories, protein, fats, and carbs. try those numbers and watch that fat fall off you

 

[Bill W]

Serge,
Anything wrong with a tablespoon of olive oil and some vinegar? He's going to need some fat.

 

[kitzdog]

thanks for the reply. I figured I had to cut out the extras. It's just hard telling yourself that you need to do this for 11 weeks or so. I actually started at 195 a couple of weeks ago. Definitely looking much harder but last year I placed fifth at pittsburgh in the middles and didn't compare to the top 3. This year I'm looking for more cuts and a dryer look. I didn't do any cardio last year. Any suggestions on the amount I should do. My legs get cut but no razor sharp!

 

[serge]

Serge,
Anything wrong with a tablespoon of olive oil and some vinegar? He's going to need some fat.

olive oil is good, vinegar depends on the king but ussually ok also, you just want to make your food as plain as possible, avoiding too much salts and seasonings and sauces

 

[BIGRICH]

serge

what about MCT oil for fat.

 

[serge]

medium chair tryglycerides (mct's) are fine, you have to watch out for saturated fats

 

[serge]

chair=chain, my spelling sux this morning

 

[serge]

i would die if I only ate 25gr of fat per day.

the fact is you will have to dump either carbs or fats, if you cant go without fats then dump the carbs and increase fats (CKD, ketogenic diet) also good for precontest if done right

click here:

http://www.users.voicenet.com/~petrizzi/fitness/ckdcalc.html