Review This Diet

[tentitan]

Review and give me your input.

Weight 199, Bodyfat 15%, 9.5 Weeks out

Phase 1 Calories 2515~ Protein 240~ Carbos 264~ Fat 58~
Phase 2 Calories reduced by 5%, Pro Increased Carbo Decreased
Phase 3 Calories reduced by 5%, same
Phase 4 Calories reduced by 5%, goal is P 50%, C 30%, F 20%
Monday to Friday

5:30 am Breakfast
4 Large Egg Whites
3 oz Ground Turkey
1 Cup White Rice (1.5 Cups White Rice on the weekend)
1/2 Grapefruit (1 Whole Grapefruit on the weekend)
2 Sweeteners
3 Cups Ice Water
40 mcg Clen Drops
5 Grams Creatine
5 Grams Glutamine

9:00 am Before Lunch
1 Serving Whey Protein
1 Cup Skin Milk
2 tsp Peanut Butter

11:30 am Lunch
4 oz Broiled Catfish
1 Cup Green Beans
1 Cup Broccoli
1/2 Sweet Potatoe (1 Whole Sweet Potatoe on the weekend)
3 Cups Ice Water
40 mcg Clen Drops

3:00 am After Work
1 Serving Whey Protein
1 Cup Skin Milk
1/2 Grapefruit (1 Whole Grapefruit on the weekend)
2 Sweeteners
1 Usnic Acid Caps
5 Grams Creatine
5 Grams Glutamine

5:30 pm Post Workout
1/2 Can Tuna (water)
1 Cup White Rice
1 tsp Lite Soy Sauce
3 Cups Water

8:00 pm Dinner
1 Chicken Breast
1 Cup Broccoli
1 Cup Green Beans
1/2 Sweet Potatoe
3 Cups Ice Water

10:00 pm Before Bed
1 Serving Whey Protein
3 Cups Ice Water
2 Usnic Acid Caps
5 Grams Creatine
5 Grams Glutamine

This diet is for a client who is training for his first show. He is 199 right now. The show is June 28. His bodyfat is about 15% right now. I plan on dropping his calories every two weeks. On the weekends he will eat a few extra carbos to allow for some recovery after monday to friday of low carbos. I figured his calore need to about 15 calories per lean pound of bodyweight. How do you guys figure out calorie needs? Give me any suggestions that you can. Thanks guy! tentitan

 

[Him1]

How much cardio is he doing? I'm 5'9 and about 197(after 2 weeks of cutting now) and I need a few less calories... I eat about 2100-2300 carories(I usually go BWx12)... but, I only walk as cardio, and burn about 150 cal's per session. If he's doing higher-intensity and burning more calories, then that may be perfect. Is he a hardgainer or endo?

 

[tentitan]

This is his cardio plan

Phase 1
3,600 Calories per Week
Phase 2
1,800 Calories per Week
Phase 3
900 Calories per Week
Phase 4
450 Calories
Last Week Before the Show
No cardio (maybe some walking if he needs it)

What you think? tentitan

 

[Him1]

I think it all looks pretty good. I just wouldn't set in stone that cardio plan. I guess you chose 3600 cal's b/c that is app. = 1 lb? If he is not progressing like you plan, maybe keep the cardio like it is. As for the diet. It looks spot on imo. Phase 4 is where I like to stay or so(my breakdown is something like 225-250P 150carbs, which is where your client is, and 50-75 fat). So, the major diff is the amt of protein he will be eating. I think it looks good. Is he using any AS? Not including the Clen and UA?

 

[tentitan]

No AS but maybe some dabll and A50

I know he is thinking about trying some Dball and A50 during the six weeks before the show. I think he should just bo clean for his first show to learn how to diet and train right without relying on As. What do you guys think of dball and A50 so close to the show? Let me know, tentitan

 

[HANSEL]

This is a textbook pre contest plan. Looks good.

 

[HANSEL]

If you want to really get shredded, eat 80/10/10 for the final 2 weeks.

 

[Him1]

Hans, don't you think that would be pretty catabolic for a guy not taking AS? And, I think A-Bombs would be great as long as he drops them 2 wks. out, to keep the water off.