Pre contest tips or advice

[Big Aristotle]

Whats up bros. This is my first post on this discussion board but it won't be my last.
I would like to have my diet critiqued.
Here are my stats:
5"7", 194, @ 9-10% bodyfat.
6 weeks to go before show.
Cardio every morning on empty stomach for an hour.

Ok, here's the diet:

Meal One: 8 egg whites, including 1 whole egg, shredded wheat
Meal Two (pre-workout): 2 scoops whey protein
Meal Three (post workout): 2 scoops whey protein
Meal Four: Broccoli and chicken breast
Meal Five: 2 scoops whey protein
Meal Six: Chicken breast
Meal Seven: 6 egg whites

Meals are spaced out every 2.5 to 3 hours
I am currently losing anywhere from 2lbs to 2.5lbs per week.
Also drinking 5 litres of water between 8am and 8pm.
Let me know what you guys think.
Later
Aristotle

 

[GreekGodGenetics]

WOW...

I think that is phenominal. I thinkt that your plan is working for you and that you should stck with it. What is the weight division that you a preparing for. That would help with any changes to your diet or work out plan. I see that you have started your cutting phase are you working out in the evening as well as cardio each night. That helps as well.

just an opinion...

 

[Big Aristotle]

I train between meals 2 and 3. My goal is to get in the middleweight division which is up to 176lbs. I haven't started cardio at night but i was planning on doing cardio after i trained with weights.

 

[missyd143]

hey that is a good diet but what about the fats to burn fat? u dont have any carbs post workout just whey? and which one? cause i heard if no carbs can be catobolic to your muscles after a workout and your body uses the whey for fuel instead of repairing muscles..and is this working? anyone agreee its too low in calories and fat and catobolic just all pr\rotein..no dextrose post workout?

 

[Big Aristotle]

Would adding flax seed oil be beneficial. I have also struggled with the fact that i'm not taking in any simple sugars after working out, but the people who are helping me and have competed with success tell me not to worry about it. Also, to get into the class i want to be in there is no way i can avoid losing some muscle mass.

 

[missyd143]

take some flax oil if u hit a plateu... and what whey fo u take? with no dextrose? well i thought the protein would be used as fuel but if u are ripping up thats good..what about cardio for an hour? walking? running?

 

[GreekGodGenetics]

Missy brings a very valid point but if your workout is working for you then keep whats working if there is room for improvement take watch she is saying as a great suggestion. It matter on what your body is telling you. Aristole where are you competing at?

 

[Big Aristotle]

I'm taking optimum nutrition's 100% whey protein, and as for cardio i was jogging on the treadmill until i ran into problems with my achilles tendon so to give it a little break i do the stairmaster or eliptical.

 

[Big Aristotle]

I'll be competing in a provincial show in canada

 

[missyd143]

im 130 llbs and i take in low carbs and 30 grams of fat..is that too little? i wanna cut but im pretty lean and only have dextrose and whey poost workout //mabye i should just stay with whey along but i feel my muscles wont benefit from that..mabye i should add in whey with oatmeal but that wont be good either cause its slow absorbibg right? well i heard from beverly experts that muscles take up to 72 hours to recover and not only that 30 min "window of opportunity" any helo would be gOod ..and therefore dextrose will store as fat along with cheap optimum whey but if your doing good with the optimum whey i will do that too and take out dextrose..

 

[chiefwiggum]

Do not take out the dextrose, it's key for post recovery. Replaces your glycogen almost immediately and since it's only replacing what energy you burnt at the gym it won't be stored as fat. The slow release carbs (i.e rice, oatmeal, etc) low glycemic carbs are the slow release that can be stored as fat, since they can't immediately be broken down like simple sugars can.

We always argue about this point and I may be wrong so plz don't quote me.

Wiggum

 

[RGC3]

Good luck Big Aristotle,

It is a little too late to change your diet right now. You should have posted 8 weeks ago. This way you'd get a lot of good advise.

My advice is:
1) Take a post w/o carb shake for glycogen replenishment! I take dextrose but a lot of people use malto.
2) Take some kind of mono or poly unsat fat. I use Flax seed oil or nat PB.
3) Do a strict water depletion. Start cutting your water intake the last week before the show. Barley drink any water the day of the show. Just sip on water all day. This will help with any water weight left in the body. You can also take water pills but I don't recommend this!
4) Do a carb depletion /reload the last week of the show. This will help you lose any extra fat as well as pump the muscle up like balloons.
5) Take Glutamine before w/o, before cardio and before going to bed. This will help you with keeping a lot of your muscles during the diet. Too many people lose a lot of their hard earned muscles during their diet. You might have fallen into this fate because of the no carb after w/o diet.


But good luck again.

 

[110%]

i agree with a lot of the advice given out by rcg3, basically by looking at your diet i believe you are going to lose a looooot of muscle mass if you are doing 1 hour cardio each day before your first meal and working out, then on top of that only eating a few calories in the morning and none postworkout. i think you should add some carbs definitely postworkout and maybe some more in meal 2, it looks like your diet right now is split into like a 95%, 5% protein/carbs macronutrient breakdown, you wont retain good muscle with that. also i dont know how u guys can do one hour of cardio each morning, if you think you can still get chiseled with lowering the times and sessions to maybe 4 i would do that.

 

[semi1979]

anybody now anything about tapering off of cytomel???