Pre-contest Diet Help

[moonstompin_1969]

HERE IS THE DEAL, IM LOOKING TO COMPETE NATURALLY FOR THE FIRST TIME AFTER MY BULKING CYCLE ENDS THIS WEEK

I MANAGED TO GET UP TO 229 NATURALLY SO FAR, BUT PUT A HEFTY AMOUNT OF BF. (22%) ( IT WASN'T EXACTLY A CLEAN BULK )


WHAT IM LOOKING FOR IS PRO,CARB AND FAT RATIOS FOR THAT BODY FAT PERCENTAGE. SHOULD I GO LOW CALORIE,UNDER BMR ie 1800 CALS AND WERK FROM THERE OR SHOULD I JUST SAY THE HELL WITH UP THE CALS AND GO NO CARBS?

WHAT WOULD YEILD BETTER RESULTS, A TRADITIONAL PRE-CONTEST DIET OR A TKD?( I GOTTA HAVE CARBS ATLEAST ONCE A DAY OR I WILL DIE.)

I ALSO PLAN TO DO 1HR SESSION TWICE A DAY 6 DAYS A WEEK AND LIFT 4 DAYS A WEEK.

 

[sawastea]

Here is an article written by Swolecat (~SC~) from this forum. Hopefully he will chime in, but read this as I'm sure many questions will be answered

http://www.t-mag.com/nation_articles/266seven.jsp

 

[moonstompin_1969]

that article is crazy, im gonna use that sodium and carb depletion set-up. I think im gonna go with a traditional pre-contest diet. make way with the macronutriet ratios.

heres what i was thinking:

229 x 10= 2,229

40% protein 20% carb 40%fat

222 protein

111 carbs

90 fat

spread over 4-5 meals a day

 

[moonstompin_1969]

ya think those ratios are ok? 40% 10% 40% ???????

 

[~SC~]

What days are those meals for?? Not carb depleting, nor loading. Use the carb load strategy w/the sodium load for a great pump effect.

~SC~

 

[Mr.X]

HERE IS THE DEAL, IM LOOKING TO COMPETE NATURALLY FOR THE FIRST TIME AFTER MY BULKING CYCLE ENDS THIS WEEK

I MANAGED TO GET UP TO 229 NATURALLY SO FAR, BUT PUT A HEFTY AMOUNT OF BF. (22%) ( IT WASN'T EXACTLY A CLEAN BULK )


WHAT IM LOOKING FOR IS PRO,CARB AND FAT RATIOS FOR THAT BODY FAT PERCENTAGE. SHOULD I GO LOW CALORIE,UNDER BMR ie 1800 CALS AND WERK FROM THERE OR SHOULD I JUST SAY THE HELL WITH UP THE CALS AND GO NO CARBS?

WHAT WOULD YEILD BETTER RESULTS, A TRADITIONAL PRE-CONTEST DIET OR A TKD?( I GOTTA HAVE CARBS ATLEAST ONCE A DAY OR I WILL DIE.)

I ALSO PLAN TO DO 1HR SESSION TWICE A DAY 6 DAYS A WEEK AND LIFT 4 DAYS A WEEK.

How far out are you from the show?

Mr.X

 

[moonstompin_1969]

IM ABOUT 16 WEEKS AWAY MR. X SO I HAVE SOME TIME TO TRY OUT DIFFERENT THINGS. I THINK ITS A LITTLE TO EARLY IN THE GAME TO CARB DEPLETE/ SODIUM LOAD. I WAS THINKING ABOUT DOING A CKD ABOUT TOWARDS THE END LIKE AROUND WEEK 4 untill the last 8 days and then carb deplete and sodium load. also, are those ratios ok or should i modify them?

 

[Mr.X]

IM ABOUT 16 WEEKS AWAY MR. X SO I HAVE SOME TIME TO TRY OUT DIFFERENT THINGS. I THINK ITS A LITTLE TO EARLY IN THE GAME TO CARB DEPLETE/ SODIUM LOAD. I WAS THINKING ABOUT DOING A CKD ABOUT TOWARDS THE END LIKE AROUND WEEK 4 untill the last 8 days and then carb deplete and sodium load. also, are those ratios ok or should i modify them?

At 22%bf, I would suggest you start looking at doing a CKD right about now. You have about 50lbs. of fat on you, so to lose 1% bodyfat you'd need to lose about 2.29lbs. of bodyfat. At this bodyfat level you'd need to lose 34.5lbs. of bodyfat in 15 weeks at minimal, that's about 2+lbs. a week. That's why CKd would be a good way to go for you.

Mr.X

 

[moonstompin_1969]

SO, BECAUSE I HAVE A HIGHER BF%, SHOULD I GO AHEAD AND LOWER CALS ALSO.

229 X 9 OR 229 X 8 ?

ALSO, CAN I CARB UP AFTER THE FIRST 3 WEEKS INSTEAD OF EVERY WEEK?

 

[Mr.X]

SO, BECAUSE I HAVE A HIGHER BF%, SHOULD I GO AHEAD AND LOWER CALS ALSO.

229 X 9 OR 229 X 8 ?

ALSO, CAN I CARB UP AFTER THE FIRST 3 WEEKS INSTEAD OF EVERY WEEK?

I wouldn't suggest going as low as x9 or x8, I would suggest going for x11 at the lowest. As far as the carb up, I suggest 10-14 days if you wish to prolong it, but not 3 weeks.

Also, can you do me a favor and stop typing in ALLcaps, it's hard to read. thanks

Mr.X