The Sunday after Thanksgiving, I begin my contest prepartation. I plan on competing in the NPC NY Metropolitan Bodybuilding Competition in March.
Here are some calculations I came up with to start me off.
I'm 5'6.5", 215 pounds and I'm going to estimate I'm 16% bodyfat. I might be much lower, but if I notice great conditioning earlier than anticipated I can always adjust my diet to accomodate.
According to RMR calculations, I burn 2474 calories per day sans exercise (1903 RMR * 1.3 for sedentary state). Each day will be doing 30 minutes of moderate cardio on a recumbant bike first thing in the morning: 343 calories. I'll be doing About an hour and 15 minutes of virgorous weight training 6 days a week (735 calories). On the 7th day, I will do an extra hour+ cardio to fill in the missing calories.
Total daily caloric expenditure: 3552
Because I'm a simple guy I like to keep diet as much of a no-brainer as possible. For this reason each day will consist of 4 meals and 1 snack. Each meal will be IDENTICAL. The snack will consist of 2 scoops of AllTheWhey 20/30 with water. Here is the breakdown of each meal:
1 grilled chicken breast
2 cups chopped raw broccoli
1 cup cooked wild rice
3 caps of Fish Oil
If I did my calculations correctly, the daily macronutrient intake is:
Hefty amount of fiber in there too.
Total caloric intake: 2431
Caloric deficit: 1121
That's about 2 pounds of fat per week.
I'll modify the diet and cardio as time progresses to take into account the weight I've lost.
At some point I'll probably be adding some "fat burning substances" to the mix, but probably not until at least 4 weeks.