1st Contest, plz help.

[Aggie2012]

I am SO glad I don't like any of that stuff. I have slowly moved from liking very few sweets to basically liking none. There are only a handful that I would even think of eating. Great problem to have. LOL.

Kudos for staying on track during the holidays. I dieted once during thanksgiving and Christmas and it was hard, but not nearly as bad as one would think.

Thanks! I'm kinda getting that feeling of the sweets. Like I want them but it just doesnt sound as good anymore.

 

[Aggie2012]

Quick Question: So I've been having them same meals for a while, and I getting leaner don't get me wrong. But when I do Lat Spread my Abs are just flat you can see the lines and everything they just don't pop out. Then when I do a front double bi, they pop out. I know I still have a bit of fat to shred, would that be the problem?

 

[TheSwanks]

Quick Question: So I've been having them same meals for a while, and I getting leaner don't get me wrong. But when I do Lat Spread my Abs are just flat you can see the lines and everything they just don't pop out. Then when I do a front double bi, they pop out. I know I still have a bit of fat to shred, would that be the problem?

Probably not diet related unless you've had way more carbs than usual or have done something else leading to more water retention. Have you been eating lots of salt or not drinking enough water?

 

[Aggie2012]

Probably not diet related unless you've had way more carbs than usual or have done something else leading to more water retention. Have you been eating lots of salt or not drinking enough water?

I have been eating a 1/2c more greens each meal, could that be it? I also have 2 servings of tobasco with my egg whites, and 2 more with my chicken. I drink about 2-4 gals daily.

 

[TheSwanks]

I have been eating a 1/2c more greens each meal, could that be it? I also have 2 servings of tobasco with my egg whites, and 2 more with my chicken. I drink about 2-4 gals daily.

The greens won't do that. Worst they'll do is make you gassy lol. The tobasco is high in salt but at 2-4 gallons id say you're good. Just got to be that last bit of fat there and maybe your hyper critical mind playing with you. You're in prep mode so I'm sure any little deficiency looks like a glaring imperfection to you.

Just keep doing what you're doing. The #1 thing you did really well was give yourself plenty of time to get to where you want to be.

 

[Aggie2012]

The greens won't do that. Worst they'll do is make you gassy lol. The tobasco is high in salt but at 2-4 gallons id say you're good. Just got to be that last bit of fat there and maybe your hyper critical mind playing with you. You're in prep mode so I'm sure any little deficiency looks like a glaring imperfection to you.

Just keep doing what you're doing. The #1 thing you did really well was give yourself plenty of time to get to where you want to be.

Thanks, I kept getting crap for starting my prep at 19 weeks. I just ignored them, they don't know my body and that
s just how much time I believe I needed to get in the best condition. I still keep everything the same. I'm about 1/4 of the way through the two bottles of tabasco, should I continue using? I will cut them out If I have too, to be honest I really don't need them.

 

[TheSwanks]

Thanks, I kept getting crap for starting my prep at 19 weeks. I just ignored them, they don't know my body and that
s just how much time I believe I needed to get in the best condition. I still keep everything the same. I'm about 1/4 of the way through the two bottles of tabasco, should I continue using? I will cut them out If I have too, to be honest I really don't need them.

Keep the hot sauce man! A dash or two of hot sauce isn't going to hurt you. Who was giving you crap about starting prep 19 weeks out? We'll see what they say when you place higher than any of them.

 

[Aggie2012]

There was a guy who worked at my job and he competed last year in the same comp. He placed 1st in teens 2nd in novice both him and another coworker gave me crap for starting early. But come April 6th there gonna see why I did start early, that was to win. I'll be competing against him in the novice division. I will beat him.

 

[TheSwanks]

There was a guy who worked at my job and he competed last year in the same comp. He placed 1st in teens 2nd in novice both him and another coworker gave me crap for starting early. But come April 6th there gonna see why I did start early, that was to win. I'll be competing against him in the novice division. I will beat him.

Yes you will

 

[Aggie2012]

Tonight I'll post an update for my last 2 days. Meals and workouts to be included. I'm excited to lift today. Arms!

 

[Aggie2012]

Sorry for no recent updates but I have progress pics!

 

[Aggie2012]

Tonight I gave my body a highish Carb meal or two. My last meal had 8oz chicken 12 Brussels sprouts and a medium sweet potato. The meal before that had 4oz mushrooms with about 2 cups spinach, and half a cup of brown rice. With 4oz tilapia.

 

[EBroser]

Really taking shape now. Amazing wheels bro!

 

[Aggie2012]

Really taking shape now. Amazing wheels bro!

Thanks brother! I hit legs hardcore today it was sweet.

 

[TheSwanks]

Looking great my man! Quads look crazy good, back and shoulders looking great too. Posing is solid. Just need to tan up a little and you're almost ready for prime time!

 

[Distilled Water]

Quick Question: So I've been having them same meals for a while, and I getting leaner don't get me wrong. But when I do Lat Spread my Abs are just flat you can see the lines and everything they just don't pop out. Then when I do a front double bi, they pop out. I know I still have a bit of fat to shred, would that be the problem?

You shouldn't worry about seeing your abs on those poses anyways. You should be doing a vacuum o. Your front double biceps pose, it'll make you look A LOT wider. Same goes for lat spread, the air will expand your ribcage and force your lats out.

 

[02sixxer]

Agreed wheels are looking good!

 

[EBroser]

Thanks brother! I hit legs hardcore today it was sweet.

I love it! Attack those legs cause few have the balls!

 

[TheSwanks]

I love it! Attack those legs cause few have the balls!

Truth! So many guys complain about leg day. Its what separates the dudebros from the men. Lol

 

[EBroser]

Truth! So many guys complain about leg day. Its what separates the dudebros from the men. Lol

Hell yes! I had a MAJOR back injury years ago and my doc told me hard leg training was out for good. LOL...give me a scoop of Prodigy or one Thermadex and see if you can stop me doc!!!!!!

 

[TheSwanks]

Hell yes! I had a MAJOR back injury years ago and my doc told me hard leg training was out for good. LOL...give me a scoop of Prodigy or one Thermadex and see if you can stop me doc!!!!!!

Don't you love when they use words like "never" or "can't" just so you can prove them all wrong?

 

[TheSwanks]

Hell yes! I had a MAJOR back injury years ago and my doc told me hard leg training was out for good. LOL...give me a scoop of Prodigy or one Thermadex and see if you can stop me doc!!!!!!

Oh and btw, you're a fukin BEAST Eric

 

[EBroser]

Don't you love when they use words like "never" or "can't" just so you can prove them all wrong?

I was told by 4 docs- you need surgery and serious bodybuilding is no longer a possibility. One year later I competed in the NGA Pro Universe!!! Gotta love it!

 

[EBroser]

Oh and btw, you're a fukin BEAST Eric

Thank you brother!!!!

 

[TheSwanks]

I was told by 4 docs- you need surgery and serious bodybuilding is no longer a possibility. One year later I competed in the NGA Pro Universe!!! Gotta love it!

That's great, man. Adversity breeds success with character. You're probably a better bodybuilder now than you would have been if you hadn't been injured. That type of adversity is what drives an average man to become extraordinary.

In my opinion anyway. Lol

 

[Luke_PNI]

Crazy legs ! ha Keeep doin work man, lookin great !

 

[xerbia]

Nice progress man!

 

[TheSwanks]

Aggie you still around man?

 

[Aggie2012]

Aggie you still around man?

Yeah man! I'm back, and still here. Just been having problems accessing internet at my place/ phone. I'm on now so update momentarily.

 

[Aggie2012]

It's been a while since my last update, but i'm still here, no worries. I'm still going strong and pushing myself to the limit. Diet has stayed the same, and I've been sticking to it. I have tried having some refeeds, I managed to have 2, separated of course. I had one 3 weeks ago, then one 2 weeks ago. I stop then because I have some plans starting tomorrow (12 weeks out). Those refeeds weren't really much though. I ate the same meal that had the same macros i've been doing, but I just added a medium sweet potato, nothing else. So I don't know if you would consider that a refeed or not, but I did. Training has been great, but I has also had some ups and downs. I've had times again where I lacked the motivation but then others when I just blew through the weights and killed it. I've been managing those bad days by a saying I heard: "There are about 31 days per month, one of more might be bad ones, but don't make it feel like the end of the world, try your hardest to make a good one". The other day I slept in and I didn't want to get up, but I told myself GET YOUR ASS UP YOU GOTTA WIN THIS THING. I want to win my Teens and Novice division, and I want to make to the overall finals of the show. I'm going to bust my butt, and put anything negative to the side and go at it hard in my diet and training. Dieting used to be tough, but cooking every 4 days has become such a routine that its planted in my head. I encounter junk food everyday by my roomate/ peers but I look at it and sometimes I think it's gross. I started working on my posing last night, and it's hard! But practice makes perfect. I'm not really working on my routine just yet, I want to get my relaxed/ mandatories down first. I'm going to keep practicing til I feel I'm fully conditioned and can hold each pose for a 1min or more. I'm winning this comp. I will be victorious! "Train Hard, Train Fast, Win!"

Tomorrow the start of the 12 weeks I'm cutting 1/2c of oats from carbs. I have Delts/Arms/Abs tomorrow, I will destroy this workout!
Here's what my diet has been like the past few days/ weeks. Many of you who have been following this thread have seen this. Today is the last day of this diet before the change tomorrow. Also noting today is also the last day of my Natty EFX bottle...So sad, but with or without I'm not going to let up.

Meals:
1. 12 egg whites, 4oz onion, 4oz mushroom, 1.5c oats, 1 green tea.
2. 8oz tilapia, 1/2c brown rice, 1.5c broccoli.
3. 4oz tilapia, 1/2c brown rice, 1.5c broccoli.
4. 4oz chicken breast, 2c broccoli.
5. 4oz chicken breast, 2c broccoli.
6. 2tbs almond butter

I've been eating my meals every two hours and I usually have my last meal no later than 7. But recently I've been trying to eat my meals every 2.5-3hrs. On occasion I might be running out time to fit my meals all in before 7, so sometimes I just combine meals 4/5 into one, or meal 6 split up into meal 4/5. I haven't been eating anything else. What you see, is how it is for me. Also my egg whites/tilapia are cooked with a few drops of EV Olive Oil. I use no added sodium whatsoever, and have noticed some changes from I used to eat hot sauce. I'm drinking around 1-3 gals of water daily. Last thing I also started doing cardio after every lifting session.

My Current Supps:
Orange Triad-1 serving
C-100- 1 serving
White Flood- 1 serving
Post-workout blend I made(Gluatmine/Creatine Mono/ Recoup) 1 serving. I take this after lifting.
Endurance- 1 serving. I take this after my cardio sessions.
Natty EFX- 2 servings.

I'm slowly running out of each of these supps, but I'm not really planning on buying anymore due to budget issues. I have also started buying stuff for my bulk after. I've been thinking about bulking too much to the point I get distracted from focusing on this comp. Lol. Lastly I have a question: What do you guys think about eating after the comp? I have read around but I want your opinions. I plan to only have 3 cheat meals: China One Buffet, Pop Tarts, and Mongolian BBQ. Tell me what y'all think.

Here's my most recent workout:
Back:
Deads 4x10-12
BO Rows 4x10-12
Seat. Rows with separate handles 4x10-12
WG Pulldowns 4x10-12
CG Pulldowns 4x10-12
T-Bar Rows 4x10-12

Abs:
Lying Leg Raise 15 reps
Rev. Crunch 30 Reps
Crunch 30 reps
Ab Pulldown 15 reps
Broom Twists 50 each side

I do all these exercise for one circuit no rest.

Calves:
Seat. Calf 5x15-20
Leg Press Calf 5x15-20
Stand Calf 5x15-20
Tibia Machine 5x15-20

Cardio:
20min on stepmill at a moderate pace (Lvl 8).

 

[TheSwanks]

It's been a while since my last update, but i'm still here, no worries. I'm still going strong and pushing myself to the limit. Diet has stayed the same, and I've been sticking to it. I have tried having some refeeds, I managed to have 2, separated of course. I had one 3 weeks ago, then one 2 weeks ago. I stop then because I have some plans starting tomorrow (12 weeks out). Those refeeds weren't really much though. I ate the same meal that had the same macros i've been doing, but I just added a medium sweet potato, nothing else. So I don't know if you would consider that a refeed or not, but I did. Training has been great, but I has also had some ups and downs. I've had times again where I lacked the motivation but then others when I just blew through the weights and killed it. I've been managing those bad days by a saying I heard: "There are about 31 days per month, one of more might be bad ones, but don't make it feel like the end of the world, try your hardest to make a good one". The other day I slept in and I didn't want to get up, but I told myself GET YOUR ASS UP YOU GOTTA WIN THIS THING. I want to win my Teens and Novice division, and I want to make to the overall finals of the show. I'm going to bust my butt, and put anything negative to the side and go at it hard in my diet and training. Dieting used to be tough, but cooking every 4 days has become such a routine that its planted in my head. I encounter junk food everyday by my roomate/ peers but I look at it and sometimes I think it's gross. I started working on my posing last night, and it's hard! But practice makes perfect. I'm not really working on my routine just yet, I want to get my relaxed/ mandatories down first. I'm going to keep practicing til I feel I'm fully conditioned and can hold each pose for a 1min or more. I'm winning this comp. I will be victorious! "Train Hard, Train Fast, Win!"

Tomorrow the start of the 12 weeks I'm cutting 1/2c of oats from carbs. I have Delts/Arms/Abs tomorrow, I will destroy this workout!
Here's what my diet has been like the past few days/ weeks. Many of you who have been following this thread have seen this. Today is the last day of this diet before the change tomorrow. Also noting today is also the last day of my Natty EFX bottle...So sad, but with or without I'm not going to let up.

Meals:
1. 12 egg whites, 4oz onion, 4oz mushroom, 1.5c oats, 1 green tea.
2. 8oz tilapia, 1/2c brown rice, 1.5c broccoli.
3. 4oz tilapia, 1/2c brown rice, 1.5c broccoli.
4. 4oz chicken breast, 2c broccoli.
5. 4oz chicken breast, 2c broccoli.
6. 2tbs almond butter

I've been eating my meals every two hours and I usually have my last meal no later than 7. But recently I've been trying to eat my meals every 2.5-3hrs. On occasion I might be running out time to fit my meals all in before 7, so sometimes I just combine meals 4/5 into one, or meal 6 split up into meal 4/5. I haven't been eating anything else. What you see, is how it is for me. Also my egg whites/tilapia are cooked with a few drops of EV Olive Oil. I use no added sodium whatsoever, and have noticed some changes from I used to eat hot sauce. I'm drinking around 1-3 gals of water daily. Last thing I also started doing cardio after every lifting session.

My Current Supps:
Orange Triad-1 serving
C-100- 1 serving
White Flood- 1 serving
Post-workout blend I made(Gluatmine/Creatine Mono/ Recoup) 1 serving. I take this after lifting.
Endurance- 1 serving. I take this after my cardio sessions.
Natty EFX- 2 servings.

I'm slowly running out of each of these supps, but I'm not really planning on buying anymore due to budget issues. I have also started buying stuff for my bulk after. I've been thinking about bulking too much to the point I get distracted from focusing on this comp. Lol. Lastly I have a question: What do you guys think about eating after the comp? I have read around but I want your opinions. I plan to only have 3 cheat meals: China One Buffet, Pop Tarts, and Mongolian BBQ. Tell me what y'all think.

Here's my most recent workout:
Back:
Deads 4x10-12
BO Rows 4x10-12
Seat. Rows with separate handles 4x10-12
WG Pulldowns 4x10-12
CG Pulldowns 4x10-12
T-Bar Rows 4x10-12

Abs:
Lying Leg Raise 15 reps
Rev. Crunch 30 Reps
Crunch 30 reps
Ab Pulldown 15 reps
Broom Twists 50 each side

I do all these exercise for one circuit no rest.

Calves:
Seat. Calf 5x15-20
Leg Press Calf 5x15-20
Stand Calf 5x15-20
Tibia Machine 5x15-20

Cardio:
20min on stepmill at a moderate pace (Lvl 8).

Glad to see you're doing well and going strong! Mongolian BBQ ftw!!

I'm glad the Natural EFX really seemed to do you well, I have no doubt you'll kill these next 12 weeks bro!!

 

[Aggie2012]

Glad to see you're doing well and going strong! Mongolian BBQ ftw!!

I'm glad the Natural EFX really seemed to do you well, I have no doubt you'll kill these next 12 weeks bro!!

Thanks man! I posted a review on both Nutra, and BB.com also.

 

[TheSwanks]

Thanks man! I posted a review on both Nutra, and BB.com also.

My man! Thanks brother!

 

[Aggie2012]

My man! Thanks brother!

No Prob!

 

[02sixxer]

Post comp, you mean after pre judging!!!!!!

I would def go for mongolian BBQ off that list. $h!t last comp I didnt clear stage till midnight and ate Applebees two for 20 by myself.

 

[Aggie2012]

Post comp, you mean after pre judging!!!!!!

I would def go for mongolian BBQ off that list. $h!t last comp I didnt clear stage till midnight and ate Applebees two for 20 by myself.

That's hilarious lol. But the evening show isn't til usually 4/5 so after that i'll chow down. Not to mention the 5hr roadtrip back home lol.

 

[Aggie2012]

12 weeks out today! Here's my diet change:
Meals:
1. 12 egg whites, 6oz onion, 6oz mushroom, 1c oats, 1 green tea.
2. 8oz tilapia, 1/2c brown rice, 1.5c broccoli.
3. 4oz tilapia, 1/2c brown rice, 1.5c broccoli.
4. 4oz chicken breast, 2c broccoli.
5. 4oz chicken breast, 2c broccoli.
6. 2tbs almond butter

Macros: ~1620-1864cals (I got 2 different numbers when I added them up) 202.75g Protein, 36g Fat, 121g Carb.
The first number (1620) is Protein(4cal)x Carb(4cal)+ Fat(9cal)
The second number is just all the calories added up without doing the formula above.

What do you guys think? Too much, Too little?
I'll get a weight measurement today for my info.

 

[TheSwanks]

12 weeks out today! Here's my diet change:
Meals:
1. 12 egg whites, 6oz onion, 6oz mushroom, 1c oats, 1 green tea.
2. 8oz tilapia, 1/2c brown rice, 1.5c broccoli.
3. 4oz tilapia, 1/2c brown rice, 1.5c broccoli.
4. 4oz chicken breast, 2c broccoli.
5. 4oz chicken breast, 2c broccoli.
6. 2tbs almond butter

Macros: ~1620-1864cals (I got 2 different numbers when I added them up) 202.75g Protein, 36g Fat, 121g Carb.
The first number (1620) is Protein(4cal)x Carb(4cal)+ Fat(9cal)
The second number is just all the calories added up without doing the formula above.

What do you guys think? Too much, Too little?
I'll get a weight measurement today for my info.

Looks good to me man. Are you using a food calc app like myfitnesspal or just adding up on your own?

 

[Aggie2012]

Looks good to me man. Are you using a food calc app like myfitnesspal or just adding up on your own?

I just added them myself pretty much.

 

[TheSwanks]

I just added them myself pretty much.

Check out myfitnesspal phone app. Its way easier! It adds it up for you, can look up anything, can scan bar codes and if you go on the website you can set your desired macro %s

 

[Aggie2012]

Check out myfitnesspal phone app. Its way easier! It adds it up for you, can look up anything, can scan bar codes and if you go on the website you can set your desired macro %s

I actually had that too, I just had to switch to my old flip phone, my droid broke. I used it for a while but it was off on nutrition stats. I just read them myself and did the math. It was something to do. lol.

 

[Aggie2012]

So idk if I've told anyone this, but lately i've been kinda looking small, I know that's probably a good thing since i'm cutting, but my mom, co-workers, and even peers that I haven't seen in months are saying it. I'm getting very lean/ defined and I like I don't really feel small myself, I feel i'm going at a good speed. But the little diet change I started on Saturday has been really killing me. Temptations are higher, I crave junk more, and it sucks because I'll finish a meal and still starving. I also noticed a bit of fatigue during my recent training. I haven't done anything stupid like cheat on my meals, I've been pushing/ holding on. But I did make another change to my diet that I want your opinion on.
Diet:
Meal 1: 10 egg whites, 2 whole eggs, 6oz onion, 6oz mushroom, 1 handful of spinach, 1c oats, 1c fresh mixed berries, 1tsp cinnamon and ground flax seed, 1c green tea.
Meal 2: 8oz tilapia, 1c rice, 1 medium sweet potato, 1.5c broccoli.
Meal 3: 4oz tilapia, 2.5c broccoli, 1 tsp olive oil.
Meal 4: 4oz chicken breast, 8oz mixed bell peppers, 1tsp olive oil
Meal 5: 4oz chicken breast, 2.5c broccoli, 1 tsp olive oil.
Meal 6: 2 rice cakes, 2tbs almond butter.

Daily totals:
~2677 cals, 232.5g protein, 55.7g fat, 281.7g carb.
50% carbs, 40% protein, 10% Fat

From some of my research I have read it suggests eating only 2 meals containing most carbs prior and post workout. So meal 1 and 2 are my pre/ post workout meals. I want to just give this diet plan a shot for a few days/ weeks, and see how I am from there. If I notice weight gain i'll just up the cardio even more. Opinions?

 

[TheSwanks]

So idk if I've told anyone this, but lately i've been kinda looking small, I know that's probably a good thing since i'm cutting, but my mom, co-workers, and even peers that I haven't seen in months are saying it. I'm getting very lean/ defined and I like I don't really feel small myself, I feel i'm going at a good speed. But the little diet change I started on Saturday has been really killing me. Temptations are higher, I crave junk more, and it sucks because I'll finish a meal and still starving. I also noticed a bit of fatigue during my recent training. I haven't done anything stupid like cheat on my meals, I've been pushing/ holding on. But I did make another change to my diet that I want your opinion on.
Diet:
Meal 1: 10 egg whites, 2 whole eggs, 6oz onion, 6oz mushroom, 1 handful of spinach, 1c oats, 1c fresh mixed berries, 1tsp cinnamon and ground flax seed, 1c green tea.
Meal 2: 8oz tilapia, 1c rice, 1 medium sweet potato, 1.5c broccoli.
Meal 3: 4oz tilapia, 2.5c broccoli, 1 tsp olive oil.
Meal 4: 4oz chicken breast, 8oz mixed bell peppers, 1tsp olive oil
Meal 5: 4oz chicken breast, 2.5c broccoli, 1 tsp olive oil.
Meal 6: 2 rice cakes, 2tbs almond butter.

Daily totals:
~2677 cals, 232.5g protein, 55.7g fat, 281.7g carb.
50% carbs, 40% protein, 10% Fat

From some of my research I have read it suggests eating only 2 meals containing most carbs prior and post workout. So meal 1 and 2 are my pre/ post workout meals. I want to just give this diet plan a shot for a few days/ weeks, and see how I am from there. If I notice weight gain i'll just up the cardio even more. Opinions?

I think if you gave yourself a clean high calorie day it would do you a lot of good. You still have plenty of time to go until your comp. A high calorie day here and there will keep your body out of starvation mode and help maintain more muscle. It'll also help to replensih muscle glycogen and should give you more energy at the gym the next day.

 

[Aggie2012]

I think if you gave yourself a clean high calorie day it would do you a lot of good. You still have plenty of time to go until your comp. A high calorie day here and there will keep your body out of starvation mode and help maintain more muscle. It'll also help to replensih muscle glycogen and should give you more energy at the gym the next day.

Ok cool. Like I said i'll have to try this a bit and see where my body goes from there. But I must go lift! I'll be back to post tonight, later!

 

[JajaNe20]

So idk if I've told anyone this, but lately i've been kinda looking small, I know that's probably a good thing since i'm cutting, but my mom, co-workers, and even peers that I haven't seen in months are saying it. I'm getting very lean/ defined and I like I don't really feel small myself, I feel i'm going at a good speed. But the little diet change I started on Saturday has been really killing me. Temptations are higher, I crave junk more, and it sucks because I'll finish a meal and still starving. I also noticed a bit of fatigue during my recent training. I haven't done anything stupid like cheat on my meals, I've been pushing/ holding on. But I did make another change to my diet that I want your opinion on.
Diet:
Meal 1: 10 egg whites, 2 whole eggs, 6oz onion, 6oz mushroom, 1 handful of spinach, 1c oats, 1c fresh mixed berries, 1tsp cinnamon and ground flax seed, 1c green tea.
Meal 2: 8oz tilapia, 1c rice, 1 medium sweet potato, 1.5c broccoli.
Meal 3: 4oz tilapia, 2.5c broccoli, 1 tsp olive oil.
Meal 4: 4oz chicken breast, 8oz mixed bell peppers, 1tsp olive oil
Meal 5: 4oz chicken breast, 2.5c broccoli, 1 tsp olive oil.
Meal 6: 2 rice cakes, 2tbs almond butter.

Daily totals:
~2677 cals, 232.5g protein, 55.7g fat, 281.7g carb.
50% carbs, 40% protein, 10% Fat

From some of my research I have read it suggests eating only 2 meals containing most carbs prior and post workout. So meal 1 and 2 are my pre/ post workout meals. I want to just give this diet plan a shot for a few days/ weeks, and see how I am from there. If I notice weight gain i'll just up the cardio even more. Opinions?

Its just the mental part of dieting. don't worry what others say because they have no idea what it takes or what it means. The mind is the most powerful and important part during dieting and with anything in life. Control your mind or it will take you off your goals or take you for a ride. Stay focused and realize what your goals are at this point! I laugh at your calories because when I won my natty pro card I was 700 calories less and did 20 straight days of cardio for an hour (last 3 weeks.) I felt small and looked small in a shirt, people told me that all the time. However, I weighed in at 188 during show day and swept the competition. Keep your head up and your mind clear buddy. You can do this, don't listen to the nay sayers and the people who don't know what all actuially goes into this and what it means to be STAGE LEAN not beach lean. All the best

 

[brendan808]

Step 1: Load Up on Sodium About two weeks out from peak day, start loading up on sodium (aka salt). How much water your body holds correlates closely with how much sodium it holds. However, your body will hold only so much water, regardless of how much sodium you consume. When you first increase sodium levels, your body will hold more water. But after maintaining high sodium levels for several days, your body will adapt. Now, you'll hold the same amount of water as when your sodium intake was low. This step will help you shed more water when you finally cut your sodium intake. More on that in step four. DO THIS: Choose higher-sodium foods and, of course, salt your food. While there's no precise daily dose of sodium to hit, shoot for at least 3,000 to 4,000 milligrams per day. NOTE: Protein sources like cottage cheese, low-fat cheeses, lean deli meats, sardines, anchovies, canned tuna and chicken, are good sources of sodium. Other sources of extra sodium include canned and jarred vegetables, basically stuff that's meant to last through a nuclear war. Kidding-Twinkies are definitely out.
Step 2: Drop the Carbs Serious about looking your best? You should already be limiting your carbohydrate intake to ½ gram per pound of body weight per day leading up to the peak date. However, one week out, really cut carbs in an effort to deplete your body's glycogen levels. Glycogen is the storage form of carbs in your body. Whether it's the starch from bread and potatoes or the sugars in fruits and candies, your body converts these carbs into the sugar, glucose. Glucose can be burned for immediate fuel, but it can also be stored in muscles and the liver for later use. To store glucose, the body connects glucose molecules into a long chain called glycogen. To the untrained eye, this is a tasty meal-to-be. But to the SCIENCE eye, it's a cornucopia of carbs! Dropping carbs to as few as possible serves two purposes: The more immediate effect is to ramp up fat burning. When you consume no carbs, your body must turn to internal fat stores for fuel. This will help to burn off those last few pounds of body fat, leaving you that much leaner. Dropping carbs to nil also depletes your body's glycogen stores. Glycogen stored in muscle holds water. It literally pulls water into the muscle, filling it up much like a water balloon. The more glycogen you store in your muscles, the more water is pulled in and the bigger your muscles blow up. So why deplete glycogen then? In order to store more glycogen when you carb load later in the week. When you deplete muscle glycogen levels and then carb load, your muscles are able to store significantly more glycogen than normal. DO THIS: On days 7, 6, and 5 on the countdown till peak date, eat only protein and small servings of vegetables (about 1 cup) for meals. The only time you'll be allowed real carbs is immediately post-workout in your protein shake. Here you can have 20 to 30 grams of carbs, preferably fast-digesting, such as Vitargo, Wonka Pixy Stix, Wonka Sweet Tarts, gummy bears, sorbet, or angel food cake. On days 4 and 3 before peak day, drop even the post-workout carbs to fully deplete glycogen levels. Genr8 Vitargo Fast Absorbing For Muscle Recovery And Refueling! Get all your Genr8 products NOTE: Be sure you are working out, both with weights and cardio every day during days 7 to 3 before the peak day. It's also a good idea to do a whole-body workout, using high reps (15 to 20) and minimal rest (30 to 60 seconds) between sets on day 3 before the peak day. This is essential for depleting muscle glycogen levels.
Step 3: Load Up on Creatine Hydrochloride With carbs nearly absent during the final week, you'll need a solid energy source to help power through workouts and burn up stored glycogen. Creatine is a great energy source during workouts. Few people realize that creatine's main function in the muscle is as a quick source of energy. When you're banging out reps, your muscles need ample amounts of energy in the form of ATP to keep contracting. In simple terms, creatine provides the energy needed to make ATP quickly. Most people worry about taking creatine when trying to peak, due to potential bloating, which can blur muscle definition. Indeed, while the water that creatine pulls inside the muscles keeps them full, any creatine sitting outside the muscles will pull more water there too. And that leads to more water being retained under the skin, which can lead to a bloated, water-retained look. Not what you're after at this late stage. But, while creatine monohydrate has been shown to increase water levels outside the muscle (under the skin) as well as inside, creatine hydrochloride appears to not draw water under the skin. One study found that subjects taking creatine hydrochloride absorbed significantly more creatine into their blood stream than when they took monohydrate. I'm guessing that leads to better uptake in muscle cells as well. More creatine taken up in muscles means less sitting around outside the muscle and causing water retention under the skin. DO THIS: Take 1 to 2 scoops or capsules of creatine hydrochloride (brand name Con-Cret) before and after every workout, including cardio workouts. ProMera Health Con-Cret Pure Concentrated Creatine Hydrochloride With Unique Micro-Dosing! Get all your ProMera Health products
Step 4: Drop the Sodium During the week before peak day, cut as much sodium as possible. Now that your body water levels have adjusted to several grams of sodium per day, dropping sodium levels to just hundreds of milligrams will purge all the excess water from your body. DO THIS: On day 7 before peak day, keep sodium under 2,000 mg. On day 6, stay under 1,000 mg. On days 5, 4, and 3, stay under 600 mg. And on days 2 and 1 before peak day, try to keep sodium as far below 500 mg as possible. NOTE: Read labels on EVERYTHING you eat or drink. Meats, such as chicken breast, beef, and fish, provide about 60 to 80 mg of sodium per 3 ounces. This should be one of your only sodium sources. However, read the labels on the meats you're purchasing to make sure no sodium or saline is added. A lot of chicken is injected with sodium solutions. Only buy chicken, meat, or fish that lists sodium content on the label. Don't use any sauces or marinades, as these will almost always include sodium. Even read the ingredients of any spices to make sure no salt is included. If a food doesn't make the sodium cut, kick it off the team. Eggs and protein powders are two unexpected sodium sources. One whole egg only provides 5 grams of protein but 65 mg of sodium. That's the same amount of sodium in 3 oz of chicken or beef, which provide 20 or more grams of protein. The protein-to-sodium ratio of eggs makes them less than ideal during this final week. Many protein powders, especially whey protein, contain almost 200 mg of sodium per scoop (about 20 grams of protein). Stick with protein powders with fewer than 100 mg of sodium per scoop, such as Dymatize's Elite Casein (35 mg per scoop) and Gourmet Protein (75 mg per scoop). Only use fresh vegetables to keep sodium levels down. Do NOT eat any cooked food out at restaurants. There is no way to tell how the food was stored or cooked, which likely included sodium. The only food that's safe to eat at a restaurant is sashimi. Dymatize Elite Casein 24g Complete Casein Protein! Get all your Dymatize products
Step 5: Drink Up One week from the peak day, it's time to drink a LOT of water. This will flush out any remaining sodium in your body, making all that water you're drinking work to rid your body of excess water. It sounds counterintuitive, but it works! DO THIS: Drink 1 ½ to 2 gallons of water per day. NOTE: Instead of counting every glass of water you drink, an easy way to make sure you're hitting your 1½ to 2 gallon mark is to buy gallon jugs of water. I find that drinking water from larger containers also makes it much easier to consume so much water. Somehow it seems less daunting to drink 2 1-gallon containers than 30 8-ounce glasses.
Step 6: Cut Water The last two days before the peak day, you'll need to limit your fluid intake. As I mentioned, the amount of water your body holds is tightly related to the amount of sodium your body holds. Since you're now limiting sodium and guzzling water, you have only a few days before your body adjusts to the low sodium levels and starts to hold more water despite the low sodium intake. To avoid this, you will need to sharply cut back on water the last two days before the peak day. DO THIS: On day 2 before the peak date, keep water intake under ½ gallon. On day 1 before the peak day, limit water intake to under 20 ounces. On the peak date you can drink water, but do so slowly. Watch how your body responds to small sips throughout the day. If your hardness starts blurring from water intake, stop drinking. NOTE: To keep dropping body water despite taking in very little water, consider using natural diuretics such as Arctostaphylos uva ursi (bearberry) and Taraxacum officianale (dandelion). CAUTION: If you experience severe headaches, dizziness, nausea, weakness, or sharp muscle cramps, start drinking more water immediately.
Step 7: Carb Load Two days before the peak date it's time to restock, er, overstock your muscle glycogen levels. You not only want to look as shredded as possible on the peak day, but you also want to look as big and as muscular as possible. As I explained earlier under Step 2, going for several days on little-to-no carbs depletes muscle glycogen levels. And that allows your muscles to store significantly more glycogen than they normally could. Since glycogen pulls water into the muscles, this works to full up your muscles like water balloons, not only helping you to look bigger but also helping you get more shredded. As you fill your muscles with glycogen, they pull in water. A good deal of that water will come from under the skin. So by carb loading in these last few days, you're not only helping your body to look bigger and fuller but also helping your body get that ultra-shredded look. DO THIS: The first 24 hours is the most critical time window for carb loading. So be sure to pound as many carbs as possible. Shoot for 3 to 4 grams of carbs per pound of body weight. NOTE: Carbs can come from fast-digesting sources, such as fat-free candy and white potatoes; or from slower-digesting sources such as sweet potatoes or yams. If you think oatmeal, rice, or pasta are good carb sources, think again. Remember, you are limiting water intake and these carb sources are made with water, which these carbs absorb. You need carb sources that are as dry as possible. You also need carb sources that provide zero milligrams of sodium. You'll be getting sodium from your protein sources, so be sure that your carb sources are not a source of unwanted sodium. Be sure to read all labels carefully. Besides potatoes (be sure to bake them and not boil them), good dry and sodium-free carbs include Wonka Pixy Stix, Wonka Sweet Tarts, certain flavors of Bear Naked Granola, and air-popped popcorn that you make yourself. You can also eat some fruit during the first day of carbing up. But it needs to be freeze-dried and sodium free. During the second day of carb loading I would suggest forgoing any type of fruit. The reason is that fruit contains fructose. One problem with fructose is that the body does not use it well. The majority of fructose you eat gets converted to glucose by the liver. However, if the liver is stocked with glycogen, it will convert fructose into fat instead. That's the last thing you want. During the first day of carb loading, your liver and muscles are not stocked up with glycogen, so any fructose you consume will be converted to glucose. But on the second day of carb loading, there's a bigger risk of converting fructose into fat since the liver becomes stocked with glycogen. This is another reason why I recommend that you stick with Wonka Pixy Stix and Wonka Sweet Tarts. Most candy companies use sugar (which is half glucose and half fructose), or high fructose corn syrup, which has even more fructose. Yet Wonka Pixy Stix are pure dextrose (glucose) and Sweet Tarts are made with just dextrose and maltodextrin (which is simply a chain of glucose molecules attached together. These are one of the few candies that you can buy that contains no fructose. So your six-pack is now ready for your big photo shoot. Are YOU?

 

[02sixxer]

^^^^^ Decent write up
You took some time to prepare that. But good info. Just want to add in there to get some potassium, Multi Mineral, and tri- boron

 

[JajaNe20]

Step 1: Load Up on Sodium About two weeks out from peak day, start loading up on sodium (aka salt). How much water your body holds correlates closely with how much sodium it holds. However, your body will hold only so much water, regardless of how much sodium you consume. When you first increase sodium levels, your body will hold more water. But after maintaining high sodium levels for several days, your body will adapt. Now, you'll hold the same amount of water as when your sodium intake was low. This step will help you shed more water when you finally cut your sodium intake. More on that in step four. DO THIS: Choose higher-sodium foods and, of course, salt your food. While there's no precise daily dose of sodium to hit, shoot for at least 3,000 to 4,000 milligrams per day. NOTE: Protein sources like cottage cheese, low-fat cheeses, lean deli meats, sardines, anchovies, canned tuna and chicken, are good sources of sodium. Other sources of extra sodium include canned and jarred vegetables, basically stuff that's meant to last through a nuclear war. Kidding-Twinkies are definitely out.
Step 2: Drop the Carbs Serious about looking your best? You should already be limiting your carbohydrate intake to ½ gram per pound of body weight per day leading up to the peak date. However, one week out, really cut carbs in an effort to deplete your body's glycogen levels. Glycogen is the storage form of carbs in your body. Whether it's the starch from bread and potatoes or the sugars in fruits and candies, your body converts these carbs into the sugar, glucose. Glucose can be burned for immediate fuel, but it can also be stored in muscles and the liver for later use. To store glucose, the body connects glucose molecules into a long chain called glycogen. To the untrained eye, this is a tasty meal-to-be. But to the SCIENCE eye, it's a cornucopia of carbs! Dropping carbs to as few as possible serves two purposes: The more immediate effect is to ramp up fat burning. When you consume no carbs, your body must turn to internal fat stores for fuel. This will help to burn off those last few pounds of body fat, leaving you that much leaner. Dropping carbs to nil also depletes your body's glycogen stores. Glycogen stored in muscle holds water. It literally pulls water into the muscle, filling it up much like a water balloon. The more glycogen you store in your muscles, the more water is pulled in and the bigger your muscles blow up. So why deplete glycogen then? In order to store more glycogen when you carb load later in the week. When you deplete muscle glycogen levels and then carb load, your muscles are able to store significantly more glycogen than normal. DO THIS: On days 7, 6, and 5 on the countdown till peak date, eat only protein and small servings of vegetables (about 1 cup) for meals. The only time you'll be allowed real carbs is immediately post-workout in your protein shake. Here you can have 20 to 30 grams of carbs, preferably fast-digesting, such as Vitargo, Wonka Pixy Stix, Wonka Sweet Tarts, gummy bears, sorbet, or angel food cake. On days 4 and 3 before peak day, drop even the post-workout carbs to fully deplete glycogen levels. Genr8 Vitargo Fast Absorbing For Muscle Recovery And Refueling! Get all your Genr8 products NOTE: Be sure you are working out, both with weights and cardio every day during days 7 to 3 before the peak day. It's also a good idea to do a whole-body workout, using high reps (15 to 20) and minimal rest (30 to 60 seconds) between sets on day 3 before the peak day. This is essential for depleting muscle glycogen levels.
Step 3: Load Up on Creatine Hydrochloride With carbs nearly absent during the final week, you'll need a solid energy source to help power through workouts and burn up stored glycogen. Creatine is a great energy source during workouts. Few people realize that creatine's main function in the muscle is as a quick source of energy. When you're banging out reps, your muscles need ample amounts of energy in the form of ATP to keep contracting. In simple terms, creatine provides the energy needed to make ATP quickly. Most people worry about taking creatine when trying to peak, due to potential bloating, which can blur muscle definition. Indeed, while the water that creatine pulls inside the muscles keeps them full, any creatine sitting outside the muscles will pull more water there too. And that leads to more water being retained under the skin, which can lead to a bloated, water-retained look. Not what you're after at this late stage. But, while creatine monohydrate has been shown to increase water levels outside the muscle (under the skin) as well as inside, creatine hydrochloride appears to not draw water under the skin. One study found that subjects taking creatine hydrochloride absorbed significantly more creatine into their blood stream than when they took monohydrate. I'm guessing that leads to better uptake in muscle cells as well. More creatine taken up in muscles means less sitting around outside the muscle and causing water retention under the skin. DO THIS: Take 1 to 2 scoops or capsules of creatine hydrochloride (brand name Con-Cret) before and after every workout, including cardio workouts. ProMera Health Con-Cret Pure Concentrated Creatine Hydrochloride With Unique Micro-Dosing! Get all your ProMera Health products
Step 4: Drop the Sodium During the week before peak day, cut as much sodium as possible. Now that your body water levels have adjusted to several grams of sodium per day, dropping sodium levels to just hundreds of milligrams will purge all the excess water from your body. DO THIS: On day 7 before peak day, keep sodium under 2,000 mg. On day 6, stay under 1,000 mg. On days 5, 4, and 3, stay under 600 mg. And on days 2 and 1 before peak day, try to keep sodium as far below 500 mg as possible. NOTE: Read labels on EVERYTHING you eat or drink. Meats, such as chicken breast, beef, and fish, provide about 60 to 80 mg of sodium per 3 ounces. This should be one of your only sodium sources. However, read the labels on the meats you're purchasing to make sure no sodium or saline is added. A lot of chicken is injected with sodium solutions. Only buy chicken, meat, or fish that lists sodium content on the label. Don't use any sauces or marinades, as these will almost always include sodium. Even read the ingredients of any spices to make sure no salt is included. If a food doesn't make the sodium cut, kick it off the team. Eggs and protein powders are two unexpected sodium sources. One whole egg only provides 5 grams of protein but 65 mg of sodium. That's the same amount of sodium in 3 oz of chicken or beef, which provide 20 or more grams of protein. The protein-to-sodium ratio of eggs makes them less than ideal during this final week. Many protein powders, especially whey protein, contain almost 200 mg of sodium per scoop (about 20 grams of protein). Stick with protein powders with fewer than 100 mg of sodium per scoop, such as Dymatize's Elite Casein (35 mg per scoop) and Gourmet Protein (75 mg per scoop). Only use fresh vegetables to keep sodium levels down. Do NOT eat any cooked food out at restaurants. There is no way to tell how the food was stored or cooked, which likely included sodium. The only food that's safe to eat at a restaurant is sashimi. Dymatize Elite Casein 24g Complete Casein Protein! Get all your Dymatize products
Step 5: Drink Up One week from the peak day, it's time to drink a LOT of water. This will flush out any remaining sodium in your body, making all that water you're drinking work to rid your body of excess water. It sounds counterintuitive, but it works! DO THIS: Drink 1 ½ to 2 gallons of water per day. NOTE: Instead of counting every glass of water you drink, an easy way to make sure you're hitting your 1½ to 2 gallon mark is to buy gallon jugs of water. I find that drinking water from larger containers also makes it much easier to consume so much water. Somehow it seems less daunting to drink 2 1-gallon containers than 30 8-ounce glasses.
Step 6: Cut Water The last two days before the peak day, you'll need to limit your fluid intake. As I mentioned, the amount of water your body holds is tightly related to the amount of sodium your body holds. Since you're now limiting sodium and guzzling water, you have only a few days before your body adjusts to the low sodium levels and starts to hold more water despite the low sodium intake. To avoid this, you will need to sharply cut back on water the last two days before the peak day. DO THIS: On day 2 before the peak date, keep water intake under ½ gallon. On day 1 before the peak day, limit water intake to under 20 ounces. On the peak date you can drink water, but do so slowly. Watch how your body responds to small sips throughout the day. If your hardness starts blurring from water intake, stop drinking. NOTE: To keep dropping body water despite taking in very little water, consider using natural diuretics such as Arctostaphylos uva ursi (bearberry) and Taraxacum officianale (dandelion). CAUTION: If you experience severe headaches, dizziness, nausea, weakness, or sharp muscle cramps, start drinking more water immediately.
Step 7: Carb Load Two days before the peak date it's time to restock, er, overstock your muscle glycogen levels. You not only want to look as shredded as possible on the peak day, but you also want to look as big and as muscular as possible. As I explained earlier under Step 2, going for several days on little-to-no carbs depletes muscle glycogen levels. And that allows your muscles to store significantly more glycogen than they normally could. Since glycogen pulls water into the muscles, this works to full up your muscles like water balloons, not only helping you to look bigger but also helping you get more shredded. As you fill your muscles with glycogen, they pull in water. A good deal of that water will come from under the skin. So by carb loading in these last few days, you're not only helping your body to look bigger and fuller but also helping your body get that ultra-shredded look. DO THIS: The first 24 hours is the most critical time window for carb loading. So be sure to pound as many carbs as possible. Shoot for 3 to 4 grams of carbs per pound of body weight. NOTE: Carbs can come from fast-digesting sources, such as fat-free candy and white potatoes; or from slower-digesting sources such as sweet potatoes or yams. If you think oatmeal, rice, or pasta are good carb sources, think again. Remember, you are limiting water intake and these carb sources are made with water, which these carbs absorb. You need carb sources that are as dry as possible. You also need carb sources that provide zero milligrams of sodium. You'll be getting sodium from your protein sources, so be sure that your carb sources are not a source of unwanted sodium. Be sure to read all labels carefully. Besides potatoes (be sure to bake them and not boil them), good dry and sodium-free carbs include Wonka Pixy Stix, Wonka Sweet Tarts, certain flavors of Bear Naked Granola, and air-popped popcorn that you make yourself. You can also eat some fruit during the first day of carbing up. But it needs to be freeze-dried and sodium free. During the second day of carb loading I would suggest forgoing any type of fruit. The reason is that fruit contains fructose. One problem with fructose is that the body does not use it well. The majority of fructose you eat gets converted to glucose by the liver. However, if the liver is stocked with glycogen, it will convert fructose into fat instead. That's the last thing you want. During the first day of carb loading, your liver and muscles are not stocked up with glycogen, so any fructose you consume will be converted to glucose. But on the second day of carb loading, there's a bigger risk of converting fructose into fat since the liver becomes stocked with glycogen. This is another reason why I recommend that you stick with Wonka Pixy Stix and Wonka Sweet Tarts. Most candy companies use sugar (which is half glucose and half fructose), or high fructose corn syrup, which has even more fructose. Yet Wonka Pixy Stix are pure dextrose (glucose) and Sweet Tarts are made with just dextrose and maltodextrin (which is simply a chain of glucose molecules attached together. These are one of the few candies that you can buy that contains no fructose. So your six-pack is now ready for your big photo shoot. Are YOU?

A bunch of Hocus Pocus :wizardon't try this if you want to succeed. Always Remember to KISS. It's not magic trust me