precontest ...comments ...Help?

[lamp24]

hey guys i am doing my first precontest diet....heres what i am planning so far....

Meal 1: 2 cans of tuna Fish, 2 tbsp Peanut butter

Meal 2: 2 cans of tuna Fish, 2 tbsp Peanut butter

Meal 3: 4 whole eggs, 1 can of tuna fish

Meal 4: 4 whole eggs, 1 can of tuna fish

Meal 5: 2 cans of tuna Fish, 2 tbsp Peanut butter

this is just a sample day, it doesnt bother me to eat the same things over and over although i may sub in some chicken breats for tuna fish or some Steaks as a meal.......overall according to fit day this is 2482 cals, 357 protein, 100g fat, and 30 g Carbs......i am also going to do cardio 45 minutes every morning on an empty stomach.....lifting 5 days a week

P.s. ---taking 75mg fina ED, 100mg test prop ed, and 50mg of winny ed for approx 6 weeks

Currently 5'8" close to 195 looking to compete near 178...

 

[lamp24]

also will use about 2-3 g of vitamin C
a multi vitamin /multi mineral 2 times day
ECA 2x a day
about 15g of glutamine a day
ZMA before bed

 

[Mr.X]

hey guys i am doing my first precontest diet....heres what i am planning so far....

Meal 1: 2 cans of tuna Fish, 2 tbsp Peanut butter

Meal 2: 2 cans of tuna Fish, 2 tbsp Peanut butter

Meal 3: 4 whole eggs, 1 can of tuna fish

Meal 4: 4 whole eggs, 1 can of tuna fish

Meal 5: 2 cans of tuna Fish, 2 tbsp Peanut butter

this is just a sample day, it doesnt bother me to eat the same things over and over although i may sub in some chicken breats for tuna fish or some Steaks as a meal.......overall according to fit day this is 2482 cals, 357 protein, 100g fat, and 30 g Carbs......i am also going to do cardio 45 minutes every morning on an empty stomach.....lifting 5 days a week

P.s. ---taking 75mg fina ED, 100mg test prop ed, and 50mg of winny ed for approx 6 weeks

Currently 5'8" close to 195 looking to compete near 178...

You have the right idea here, you'll probably hit Ketosis in about 10 days or so. I would recommend you lower you calories and, depending on how far you're away from the show, increase cardio. I would say 60min at first. Lower calories because you're above your BMR and w/ the AS you will NOT see catabolism. Each meal you have 2tbsp. PB, switch to 1tbsp. PB. You'll cut out about 300cal. in that fashion. Overall it looks good.

Oh yes, I almost forgot, where are the anti-e's? You're doing test prop...so armidex at 1mg ED is a minimum if you want to comein in good shape.

Mr.X

 

[Mr.X]

also will use about 2-3 g of vitamin C
a multi vitamin /multi mineral 2 times day
ECA 2x a day
about 15g of glutamine a day
ZMA before bed

Add some Yohimburn DF to the trouble spots you have, like lower abs and glutes. It's a very good addition to your prep.

(www.anabolicfitness.com)

Mr.X

 

[lamp24]

thanks for the reply Mr. X you seem to know a lot of info on all the diets out there......i am running liquidex at 0.5mls per day so no bloat for me here.......would it be ok say maybe to do 45 mins cardio in the morning then 45 post workout and keep the peanut butter or drop the peanut butter but stay with the X-tra cardio ....

 

[Mr.X]

thanks for the reply Mr. X you seem to know a lot of info on all the diets out there......i am running liquidex at 0.5mls per day so no bloat for me here.......would it be ok say maybe to do 45 mins cardio in the morning then 45 post workout and keep the peanut butter or drop the peanut butter but stay with the X-tra cardio ....

Like I said, my friend, you need to tell me how far our you are from the show...if it's 6 weeks or less, then you need to add the extra cardio. Either way, dropt he extra PB, it's not needed and might hinder fatloss. In fact, w/ only 3tbsp. of PB a day you'll be in Ketosis in a much faster period of time.

Mr.X

 

[lamp24]

i also noticed how you said i will not see catabolism which is highly my main concern i put on over 40lbs the past couple of months and not 2 much fat in it......i was wondering with that AS if i was doing 90-120 mins of cardio a day what the minimum amount of calories i should take in

 

[Mr.X]

i also noticed how you said i will not see catabolism which is highly my main concern i put on over 40lbs the past couple of months and not 2 much fat in it......i was wondering with that AS if i was doing 90-120 mins of cardio a day what the minimum amount of calories i should take in

You're doing what, 700mg test, ~500mg fina, 350mg winny every week. I think catabolism is the LAST thing you need to worry about. As long as you keep your calories around BMR and no less then 10-15% below BMR (if you're "too fat"), you'll be fine. With the AS you can do cardio 120min a day and you'll not experience the catabolism, as long as calories are at least sitting at BMR (weight x 12).

Mr.X

 

[lamp24]

contest is jan 15 so i have plenty of time so i am about 6 weeks out.....not sure to as if i need the extra cardio have been makin good progress so far and seem to be pretty vascular just need to kick in more at he lower abs and butt hams region

 

[Mr.X]

contest is jan 15 so i have plenty of time so i am about 6 weeks out.....not sure to as if i need the extra cardio have been makin good progress so far and seem to be pretty vascular just need to kick in more at he lower abs and butt hams region

What's your bodyfat now? if it's over 12%, then 6 weeks might NOT be enough and you might not come in looking sharp. Remember the last week doesn't count.

Mr.X

 

[lamp24]

ok i would say my bf% is no more than 12% but i havent gotten it checked i have top 4 abs showing well with just some work on the bottoms (if i pull down on my skin a little bit i can see them pretty well), striations in thighs, cut shoulders and back... i have up my cardio to an hour in the morning and and hour post workout (walking 6 degree incline 3.5mph says about 580 calories per session) cut PB to 4 tbsps a day ....do you think i should take ALA before the meals with the PB if so how much....
weight is at 198 taking in approx 2350 cals..

 

[Mr.X]

ok i would say my bf% is no more than 12% but i havent gotten it checked i have top 4 abs showing well with just some work on the bottoms (if i pull down on my skin a little bit i can see them pretty well), striations in thighs, cut shoulders and back... i have up my cardio to an hour in the morning and and hour post workout (walking 6 degree incline 3.5mph says about 580 calories per session) cut PB to 4 tbsps a day ....do you think i should take ALA before the meals with the PB if so how much....
weight is at 198 taking in approx 2350 cals..

If you're 12%, I'm not sure if you get down on time. Do you have anything else as far as "supplements" to get you down quickly? becuase you know the deal, if you don't come in peak, you're "fucked". It does sound like you're 12%, you need to be 3-4% if you want 1st.

I don't think you should take ALA during the day at all because none of your meals contain carbs per-se. Or, to be exact, not enough carbs. You can try taking 100mg ALA on an empty stomach w/ the cardio, it might make you"hardcore" but can be usefull.

Email me: [email protected]
I have something in mind.........

Mr.X

 

[lamp24]

i have extra fina so i could up the dose of that i have a pretty quick domestic source also that i can get things within a week or so possibly t-3 or DNP

 

[Mr.X]

i have extra fina so i could up the dose of that i have a pretty quick domestic source also that i can get things within a week or so possibly t-3 or DNP

shoot me an email, I have something in mind for a quick fix of 1-2 week, we'll get you down to 6% and then go from there

Mr.X

 

[lamp24]

i shot you an e-mail under peoplepc..... let me know if you want me to send secure under ziplip if needed

 

[lamp24]

when on DNP should i just cut cardio in the morning and still do it after my lifting session or cut the cardio out completely???

 

[Mr.X]

when on DNP should i just cut cardio in the morning and still do it after my lifting session or cut the cardio out completely???

No cardio, period. I thought I responded to your email.

Mr.X

 

[lamp24]

how this look when switching from the low carb to just low cal on the DNP

Meal 1: 8 egg whites
1 cup oatmeal

Meal 2: 4 slices of whole wheat bread
1 can of tuna fish

Meal 3: Same as meal 2

Meal 4: Post workout shake 40g whey 41g carbs (35 dextrose)
5 g creatine, 10-15g Glutamine

Meal 5: Same as meal 1

i think my ratios are good as far as carbs proteins and fats, and my calories are slightly below BMR (gonna starve though)...are these good carb/ protein choices?

 

[Mr.X]

how this look when switching from the low carb to just low cal on the DNP

Meal 1: 8 egg whites
1 cup oatmeal

Meal 2: 4 slices of whole wheat bread
1 can of tuna fish

Meal 3: Same as meal 2

Meal 4: Post workout shake 40g whey 41g carbs (35 dextrose)
5 g creatine, 10-15g Glutamine

Meal 5: Same as meal 1

i think my ratios are good as far as carbs proteins and fats, and my calories are slightly below BMR (gonna starve though)...are these good carb/ protein choices?

Looks good to me...just remember to have the ALA daily w/ other anti-oxidants.

Mr.X

 

[lamp24]

DNP is definatly working i am melting the fat away with not too drastic sides....was wondering one thing i can tell i am losing a lot of body fat but my conditioning seems to look worse (look very flat) was just wondering if this is normal or should i do anything about it....thanks

 

[lamp24]

one other thing after DNP should i go back to keto for the 2-3 weeks left ...carb ups on it?

 

[Mr.X]

one other thing after DNP should i go back to keto for the 2-3 weeks left ...carb ups on it?

After the DNP, your cow can have a 2-3 day carb-up, in order to refill muscle glycogen. Thereafter, you can go back to low-carbs.

Mr.X

 

[lamp24]

i know i am watcing total calories bmr X 12 and been doing really well with it, just wondering one thing some people dont count like green fibrous vegetable cals....(celery lettuce) just wondering if i should be counting those in too or not too worry about my quantative intake of them....(just wondering cause i am starving but sticken too it ...) also is doing cardio on DNP a NO..NO cause its not beneficial or is it a safety thing

 

[Mr.X]

i know i am watcing total calories bmr X 12 and been doing really well with it, just wondering one thing some people dont count like green fibrous vegetable cals....(celery lettuce) just wondering if i should be counting those in too or not too worry about my quantative intake of them....(just wondering cause i am starving but sticken too it ...) also is doing cardio on DNP a NO..NO cause its not beneficial or is it a safety thing

The greens you can leave out as long as you're not eating 5lbs. of green beans daily, you'll be fine. On a side note, the cardio is a BIG no-no due to possible overheating and/or dehydration. I would say the risk does outweigh the benefit.

Mr.X