Contest Prep?

[shreddedmass]

hey guys i was wondering how do u figure out how many calories and carbs protein a meal when on diet for show, and how much do u eat closer to show? im 20, 5.6ft 215lb about 10 %bodyfat, i know how to eat for size but diet part puzles me a little i dont wannt any mistakes for show.

 

[Dr.X]

As I'm sure you're aware, this is a very personalized thing. You should start cutting out the junk around 12 weeks out to adjust from the offseason, and get strict around 10 weeks out. Do some research on good sources of carbs, protein, and fat but basically all I eat precontest is tuna & other lean fish, chicken breast, some lean ground beef and steak, cottage cheese, vegetables, yams, brown rice. Don't forget the flax and udo's choice oils. Of course I cheat once in a while and have bread and milk, etc.
Try around 2700-2800 kcal a day to start with about 40-50% of that from protein.

 

[jc21]

if you are serious about doing a show...get a trainer to help you with your diet.

 

[serge]

12cals per lb of bodyweight is ussually a good starting point, from here you have a choice of ketogenic, low carb/low fat/high protein diet. i feel those 2 work the best. if you choose keto, then your caloric breakdown should be 20-25%protein, 75-80%fats no carbs, if you choose low carb/low fat, then 65%protein, 25%carbs, 10%fats will do you very good.