First Contest Diet! Help!

[tentitan]

I am helping someone out with there first contest. Hit me with your best advise. Send me info on sodium/potassium, carbo loading/depleting, etc. Thanks, tentitan

 

[corvettedudeman]

All depends on how far he is out... But here is a good sample of what i would do:

2 months out to 1 month out:
8am: 2 packets oatmeal, 6 egg whites
10am: low carb protein shake
12pm: 8oz tuna, apple
2pm: low carb protein shake
4pm: fish or chicken cooked in flax oil w/ asparagus, spinach, or broccoli
6pm: no carb prot shake
8pm: salt free peanuts and low sodium beef jerky
Before bed: low carb prot shake

Post workout: 50g carb shake

Last month
8am: 6 egg whites
10pm: salt free nuts and carb solutions prot chips
12pm: carb free prot shake
2pm: carb free prot shake
4pm: fish or chicken w/ flax w/ green veggie

I would still go with a post workout carb shake preferably with at least 300mg r-ala, along with cla/gla

Sodium intake should be as close to 0 as possible. Lots of water of course. No carbination.

I beleive in the last month the post workout carb shake is gravely important as to replenish glycogen.

Now for the carb up... 3 days before the show i would go with 500g carb, 2 days before, 300, 1 day before 150

 

[Babyfaced Assassin]

i thought u shouldnt heat up flax oil and shouldnt cook with it

 

[NJstacked]

corvette...if post workout carb shake is so important the last month...did you just forget to include it in your sample diet....

 

[corvettedudeman]

i included it right after 4pm meal.. I just didnt put a time next to it...

About the flax oil... I have always cooked with it... Never heard not to???

 

[NJstacked]

Corvette...what are your stats? and how many calories is that diet?

 

[Kid Dynamite]

Stay away from processed foods the last 3 - 4 weeks. Alot to factor in regarding carbs. Some people bloat up if they don't hit their numbers perfectly. BB.com has a fairly good forum on pre-contest if you want to check that and then come back with more person-specific questions.

 

[corvettedudeman]

stats are: 5"9 maybe almost 5"10... last weigh in was 208lbs... 8%bf... Im 19


the month before diet is about 1200-1500cals
2months before is around 2000-2500