Contest prep dieting
- 10-11-2012, 01:21 AM
Contest prep dieting
I'm 33 weeks out from my June 1st contest.
I plan on bulking for 12-4 more weeks, and doing an 6-8 week recomp into an 20-16 week cut (hopefully 16 lol)
I want to gather as much information on contest dieting/cardio/supplementation as possible.
So far my dieting plan that I want to tweak is a 250 calorie reduction from my estimated BMR following a 50pro/30carb/20fats diet
For example if I'm at 210 at the end of my bulk my BMR would be (210*12)=2420 on off days & 2420 + 600 (gym calories) would be 3020
My macros would be
300p/185c/55f on off days
375p/230c/65f on ON days
Now when i cut calories what percentage should be from fat, carbs and or protein?
Should I use another diet beside 50/30/20?
Besides a multi and EFAs
When and how much should I take of:
I want to know which should be taken throughout and which should be added at certain periods to create a stimulus?
Thanks for any support and or input
- 10-12-2012, 12:07 AM
- 10-13-2012, 01:52 AM
This will be my diet plan/ macros according to weight, if my weight doesn't conclude at what it's supposed fall on during that week I will add cardio on my Training days rather than just my off days
On my off days I plan to just eat at my BMR with a 40/40/20 diet & get my calorie deficit from my cardio.
10-13-2012, 01:17 PM
I will take CLA, Raspberry Ketones, L-Carnitine, Vitamin B6 and BCAAs
& my fish oils along with a nice multi all throughout the 20 weeks, anything else I should take?
After 3 or 4 weeks I will use the ECA stack for 4 weeks and take a week off stims. Then will take Alphamine for 4 weeks and take a week off stims, then I will take Clen for 2 weeks on 1 week off (twice) then remain off stims and take nolvatren xt or erase for the last 4 weeks.
10-16-2012, 03:49 PM
Ephedrine 25mg 3x day
Caffeine 200x 3 day
Aspirin up to you 81mg or 325 mg
Clenbuterol day 60/80/100/120/120/120/140 till day 14 or you can just do 120 till day 14 I like 140 though
CLA I like 6000mg a day but most do 3000mg
L-Carnitine - I do liquid and 3 tbsp a day
BCAAs I do 21g a day 3 drinks all 7g each heavy luceine
Raspberry Ketones- Dont Know
Geranium Oxy Elite Pro, or Pro Supps has a new one
Vitamin B depends what else your on
10-18-2012, 02:42 PM
Serious Nutrition Solutions rep
11-07-2012, 01:07 PM
11-07-2012, 01:50 PM
are you doing the show natural or not? Depending on your body fat I would add more body fat during the bulking cycle unless your under 8%. You should shoot for under 12% before you start your contest diet. So if you around 20% you can still add muscle while losing fat. When I was competeting Id run 8 to 10%, then cut up into a show. I dont compete any more but Im a Judge, so I can tell you, if your not ripped, you wont win, I see allot of guy to worried about size and come in smoth or who need 4 more weeks of deiting and lose. If your competeting a bigger sho0w, you need to be in the low 3s to win. I was a heavyweight and Id win becuase I was shredded and didnt lose muscle from a extreme diet becuase I was always with in striking distance, maybe drop 15 pounds from contest weight, 20 at the most (that includes water). The ratios are nice as a starting point but you need to tweak based on your body fat and genetics. To be safe keep your protien above 2 grams per 1 lbs of body weight. Take your measurements and set a baseline carb intake. If you lose to quickly up a little, if you dont lose enough, drop carbs. For example day 1 protien 400 grms, carbs 150 grams , day 2 100 grams of carbs, day 3 50 grams of carbs as a starting point. Beef was always a great bulk builder but you need to look at how much fat your taking in and if your losing or gaining body fat.
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