Contest Prep Dieting Help

  1. New Member
    UnderXero's Avatar
    Join Date
    Aug 2012
    Posts
    94
    Rep Power
    2207
    Level
    9
    Lv. Percent
    32.28%

    Contest Prep Dieting Help


    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?

    For supplements:
    Besides a multi and EFAs

    When and how much should I take of:

    Ephedrine
    Caffeine
    Aspirin
    Clenbuterol
    CLA
    L-Carnitine
    BCAAs
    Raspberry Ketones
    Geranium
    Vitamin B
    Any others?

    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

  2. New Member
    UnderXero's Avatar
    Join Date
    Aug 2012
    Posts
    94
    Rep Power
    2207
    Level
    9
    Lv. Percent
    32.28%

    Bump please help
  3. Board Sponsor
    Distilled Water's Avatar
    Stats
    5'9"  191 lbs.
    Join Date
    Oct 2006
    Posts
    9,836
    Rep Power
    2469152
    Level
    76
    Lv. Percent
    80.8%
    Achievements Activity VeteranActivity ProActivity AuthorityPosting ProPosting Authority

    Search some in the training and contest prep section, a lot of guys just finished logs for prep. Myself included

    You asked broad questions, skim through some of those logs and you'll be able to narrow it down. You're on the right track.
    Serious Nutrition Solutions Representative
    •   
       

  4. New Member
    UnderXero's Avatar
    Join Date
    Aug 2012
    Posts
    94
    Rep Power
    2207
    Level
    9
    Lv. Percent
    32.28%

    Name:  image-2540059611.jpg
Views: 114
Size:  198.4 KB

    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.
  5. New Member
    UnderXero's Avatar
    Join Date
    Aug 2012
    Posts
    94
    Rep Power
    2207
    Level
    9
    Lv. Percent
    32.28%

    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.
  6. Board Sponsor
    Distilled Water's Avatar
    Stats
    5'9"  191 lbs.
    Join Date
    Oct 2006
    Posts
    9,836
    Rep Power
    2469152
    Level
    76
    Lv. Percent
    80.8%
    Achievements Activity VeteranActivity ProActivity AuthorityPosting ProPosting Authority

    Your outline is definitely well thought out but contest prep isn't a simple science, you haven't done it before so following a set template isn't a good idea IMO. good to have an idea but be flexible.

    I don't like the idea of lowering & changing protein. It's a staple you need, you don't plan on losing any mass (but its almost inevitable) so why would you drop protein that supports it? Rather manipulate calories via carb cycling and or adjusting your carb/fat intake. If it were an exact science, everyone would be big & lean :-)

    A lot of people will argue but Glutamine is a great supplement, for me, on a cut. All others look solid, no real need to take a break from ECA. You can work up to 75/600/3 baby aspirin a day (split in 3 doses) over 12 weeks, bumping every 3.
    Serious Nutrition Solutions Representative
  7. New Member
    UnderXero's Avatar
    Join Date
    Aug 2012
    Posts
    94
    Rep Power
    2207
    Level
    9
    Lv. Percent
    32.28%

    Thanks for the input I decided to keep my protein the same & keep a constant protein and play with carb & fat intake like so

    (This is an example of a week diet plan)



    Name:  image-4238563579.jpg
Views: 90
Size:  121.9 KB
  8. On my grind
    3clipseGT's Avatar
    Stats
    5'8"  182 lbs.
    Join Date
    Aug 2005
    Posts
    10,006
    Rep Power
    1216046
    Level
    70
    Lv. Percent
    69.17%
    Achievements Posting VeteranActivity ProActivity AuthorityPosting ProPosting Authority

    Im not sure how your money situation is but my best advice would be to take the guesswork out and hire a prep coach.

    If your interested PM and ill give you a guy that i use and have seen produce numerous first place results and great placings.

    Or you can look up Shelby Starnes.
    E-Pharm Rep... PM me with any questions or concerns
  9. Board Sponsor
    Distilled Water's Avatar
    Stats
    5'9"  191 lbs.
    Join Date
    Oct 2006
    Posts
    9,836
    Rep Power
    2469152
    Level
    76
    Lv. Percent
    80.8%
    Achievements Activity VeteranActivity ProActivity AuthorityPosting ProPosting Authority

    Quote Originally Posted by 3clipseGT
    Im not sure how your money situation is but my best advice would be to take the guesswork out and hire a prep coach.

    If your interested PM and ill give you a guy that i use and have seen produce numerous first place results and great placings.

    Or you can look up Shelby Starnes.
    ^^^^this is also solid advice
    Serious Nutrition Solutions Representative
  

  
 

Similar Forum Threads

  1. Contest Prep cycle and contest prep help
    By Swoleosis in forum Anabolics
    Replies: 0
    Last Post: 10-07-2010, 04:40 PM
  2. CEL"S PCT is Helping Me For Contest Prep (Sponsored)
    By Aaelael in forum Supplement Logs
    Replies: 178
    Last Post: 03-25-2010, 04:59 PM
  3. Dieting/Contest Prep Suggested Books
    By Champ in forum Weight Loss
    Replies: 1
    Last Post: 06-24-2009, 10:15 AM
  4. Contest Diet help?
    By Atlas in forum Bodybuilding Contest Preperation
    Replies: 3
    Last Post: 02-14-2006, 11:11 AM
  5. Contest Prep HELP with SD, PP, PROZ
    By bigBOZ in forum Anabolics
    Replies: 20
    Last Post: 02-03-2006, 03:53 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Log in
Log in