For those that compete.....diet question....

[Juice Gorilla]

Yea JGI I hear you bro, I hate that full belly feeling after pigging out on my cheat day. I am going to try a controlled refeed also, what is your bf now btw?

 

[serge]

Check out what a typical cheat day for me used to look like.

meal 1: (after 60 minutes of cardio) 50g whey/1Tbs fish oil
meal 2: Japanese bento box.....japamese salad, miso soup, chicken and shrimp tempura, california rolls, chciken teriyaki, and a couple philly hand rolls....300mg r-ALA
meal 3: 2 detour bars, then go out for icecream , usualy 3 large scoops of hand dipped icecream (peanut butter, cookies and cream, butter pecan) in a prezel cone...300mg r-ALA
meal 4: Dinner at PF Changs....kung poa shrimp, mongolian beef, fried rice, soup, appetizers...300mg r-ALA
meal 5: 8oz chciken breast



LOL, tell me I wasn't setting myself back with this weekly feast...

this is not bad at all, i used to do cheat days where i would go through a box of dougnuts, a large pizza, gallon of ice-cream, box of cookies, chocolate................all in one day. i attempted to count callories, gave up after i hit 10,000

 

[cbeaks]

how do you create caloric deficit? how much do you weight and whats your training like?

I compete at 222 pounds at 5'10". I create a caloric deficit because I have a very high metabolism and have to take in at least 6000 calories in the off season to maintain my size after I get above 250 pounds. I train only one bodypart per workout so I have a few days when I train twice per day for example on leg day I split up quads in the morning and hams and calves at night. I train 5 days/week. I don't do a ton of cardio precontest either but I gradually increase it each week. - cbeaks

 

[serge]

I compete at 222 pounds at 5'10". I create a caloric deficit because I have a very high metabolism and have to take in at least 6000 calories in the off season to maintain my size after I get above 250 pounds. I train only one bodypart per workout so I have a few days when I train twice per day for example on leg day I split up quads in the morning and hams and calves at night. I train 5 days/week. I don't do a ton of cardio precontest either but I gradually increase it each week. - cbeaks

whats your diet like precontest?

 

[cbeaks]

whats your diet like precontest?

I cut out carbs out of my last two meals. My main source of protein is lean steak. I eat 450-500 grams of protein. I have 3-4 protein or meal replacement shakes per day up until 3 weeks before my contest.

Breakfast: 1 1/2 cups of oatmeal and 10 egg whites and 2 whole eggs
workout
myoplex with 2 1/2 cups of milk and an apple or something else to add another 40 grams of carbs post workout.

2 hours later myoplex with 2 1/2 cups of milk

2 hours later myoplex with 2 1/2 cups of milk

2 hours later: 12 ounce top round or top sirloin steak with a 14 ounce potato

3 hours later: 75 grams of protein shake

2-3 hours later: 12 ounce top round or top sirloin steak

 

[seungmena]

Ive changed from cheat days to cheat meals to whatI call off meals -
these are meals that are my normal meal - like chicken and rice with a small amount of sauce (homemade low fat).
For my metabolism I up my carbs - I havent got any spill over doing this so far!

 

[zOOmz]

cheating yeah , but means something different from what you mean. Plus it depends where your at in your dieting and what your using during precontest

 

[JG1]

this is not bad at all, i used to do cheat days where i would go through a box of dougnuts, a large pizza, gallon of ice-cream, box of cookies, chocolate................all in one day. i attempted to count callories, gave up after i hit 10,000

Man I could totally eat all that shit if I wanted to. I didn't want my cheat day to turn into a binge which I could easily do. Still though, I put down a good amount of junk on Sunday's, makes me wonder how much it really set me back in my diet...perhaps a few weeks, I don't know. Been dieitng for 8 weeks now.

 

[serge]

Man I could totally eat all that shit if I wanted to. I didn't want my cheat day to turn into a binge which I could easily do. Still though, I put down a good amount of junk on Sunday's, makes me wonder how much it really set me back in my diet...perhaps a few weeks, I don't know. Been dieitng for 8 weeks now.

im telling you, instead on a cheat day, take one meal and bindge for that one meal only, eat as much as you want. you will find that you will hold some water next morning, but will be back to normal in early afternoon

 

[easy]

Check out what a typical cheat day for me used to look like.

meal 1: (after 60 minutes of cardio) 50g whey/1Tbs fish oil
meal 2: Japanese bento box.....japamese salad, miso soup, chicken and shrimp tempura, california rolls, chciken teriyaki, and a couple philly hand rolls....300mg r-ALA
meal 3: 2 detour bars, then go out for icecream , usualy 3 large scoops of hand dipped icecream (peanut butter, cookies and cream, butter pecan) in a prezel cone...300mg r-ALA
meal 4: Dinner at PF Changs....kung poa shrimp, mongolian beef, fried rice, soup, appetizers...300mg r-ALA
meal 5: 8oz chciken breast



LOL, tell me I wasn't setting myself back with this weekly feast...

Damn that makes me hungry. I LOOOOVE PF CHANGS. Fuckin crab meat wantons are almost better than sex... almost.,