critique my pre-contest diet

**WiNgS** · 03-22-2003 04:23 PM

i spent a lot of time on this and i have gone through a lot of trial and error, at one stage the best i could come up with is a 1800kcal diet but this is the creme de la creme of what i can a) afford b) manage to eat c) all the resources i have... i will start this 15 weeks out (in 7 days) and i want to lose about 20 - 25 lbs.... what do you guys think?

Diet

1) weetabix/oatmeal, protein shake, 2 hydroxycut, multi vitamin tablet

2) muller light yogurt

3) 1 tuna sandwich (2 slices brown bread)

4) 1 tuna sandwich (2 slices brown bread)

5) omelette (tuna, 2 eggs), 2 hydroxycut

6) weetabix/oatmeal (pre workout), glutamine

7) whey gainer (post workout), glutamine

8) 2 chicken breasts

9) 2 egg whites, protein shake

protein – 253g
carbs – 201g
fats – 45g
kcals - 2307

**Biggs** · 03-22-2003 04:28 PM

253g protein x 4 cals/g = 1012 cals

201g carb x 4 cals/g = 804 cals

45g fat x 9 cals/g = 405 cals

405+804+1012 = 2221 cals...

what are your stats bub?... got a general BRM idea? and is that 9 separate meals? think you can actually do that? if so props...

**WiNgS** · 03-22-2003 04:34 PM

Originally posted by Biggin
253g protein x 4 cals/g = 1012 cals

201g carb x 4 cals/g = 804 cals

45g fat x 9 cals/g = 405 cals

405+804+1012 = 2221 cals...

what are your stats bub?... got a general BRM idea? and is that 9 separate meals? think you can actually do that? if so props...

the meals r small......i can do it i believe......im 6ft 1 and 210lbs........ive put a lot of time into this and im at breaking point mentally because so many things are running through my head right now its crazy.......bodyfat, catabolsim, how i will look cut, how much muscle i will lose, how much muscle i have, if ive been undereating and just storing bodyfat (which i think i have),....im just so worried.....i got a pic for better judgement......its the only one i have sorry.....http://forum.bodybuilding.com/attach...postid=1043603

**Biggs** · 03-22-2003 04:40 PM

good pic man, hadn't seen that, nice back width ("wings eh?

)... I'd ditch the yogurt, but looks fine basically I'd say... what other supps are you using? got a good multi? liver tabs? extra C?... I may be wrong because I haven't looked at hydroxycut in a long time, but I think you'll need more than 4 daily to receive maximum benefit from it... something else to think about, if you can afford it, is a gulp or two of flax daily.

**WiNgS** · 03-22-2003 04:43 PM

Originally posted by Biggin
good pic man, hadn't seen that, nice back width ("wings eh? )... I'd ditch the yogurt, but looks fine basically I'd say... what other supps are you using? got a good multi? liver tabs? extra C?... I may be wrong because I haven't looked at hydroxycut in a long time, but I think you'll need more than 4 daily to receive maximum benefit from it... something else to think about, if you can afford it, is a gulp or two of flax daily.

thanks for your help bro, i need all the help i can get..... im gonna take up yoga because its like warfare going on inside my head..... i believe i have just been wasting my time during this bulk and i will end up looking like an ethopian and then end of my cut

**MushMouth** · 03-22-2003 05:18 PM

Where are the healthy fats? I don't see any EFA's ... you definitely want those (particularly the Omega 3's) if you want to get as lean as possible while maintaining maximum muscle. Try to fit some fish oil/flax into your calorie scheme. Meal 8 & 9 appear to be protein only (which isn't good, it will promote gluconeogenesis), these would be ideal meals to consume your efa's with. Add more fibrous veggies, again, meal 8 & 9 could benefit from the addition of some broccoli.

I'd definitely ditch the yogurt in meal 2 since yogurt is high on the Insulin Index.

**WiNgS** · 03-22-2003 05:23 PM

Originally posted by MushMouth
Where are the healthy fats? I don't see any EFA's ... you definitely want those (particularyly the Omega 3's) if you want to get as lean as possible. Try to fit some fish oil/flax into your calorie scheme. Meal 8 & 9 appear to be protein only (which isn't good, it will promote gluconeogenesis), these would be ideal meals to consume your efa's with. Add more fibrous veggies, again, meal 8 & 9 could benefit from the addition of some broccoli.

I'd definitely ditch the yogurt in meal 2 since yogurt is high on the Insulin Index.

ok thanks..... about the essential fats thing....egg yolks should cover that right? i have to have the yogurt because im at school....

**MushMouth** · 03-22-2003 05:27 PM

Eggs yolks aren't going to cover your EFA needs, it would be best to eat salmon on a regular basis and/or supplement with fish oil caps and flax oil.

Instead of the yogurt why don't you have some fat free cottage cheese and mixed nuts. Excellent protein source and the nuts will provide you with some efa's.

**WiNgS** · 03-22-2003 05:31 PM

Originally posted by MushMouth

Instead of the yogurt why don't you have some fat free cottage cheese and mixed nuts. Excellent protein source and the nuts will provide you with some efa's.

i wish i could get hold of some of that but i cant, im really limited

**MushMouth** · 03-23-2003 09:36 AM

I don't know why I didn't notice this when I originally replied, but Meal 6 should contain some protein with it as well, and since meal 8 is your second post workout meal you may want to distribute some of your carbs to this meal, especially if you were taking in high GI carbs with your post-workout shake.

You could then make some of your earlier meals protein and fat meals.

Also, you could opt for a low gi carb source (oats) postworkout, and still keep meal 8 as protein + fat.

**WiNgS** · 03-23-2003 10:56 AM

Originally posted by MushMouth
I don't know why I didn't notice this when I originally replied, but Meal 6 should contain some protein with it as well, and since meal 8 is your second post workout meal you may want to distribute some of your carbs to this meal, especially if you were taking in high GI carbs with your post-workout shake.

You could then make some of your earlier meals protein and fat meals.

Also, you could opt for a low gi carb source (oats) postworkout, and still keep meal 8 as protein + fat.

thanks man, appreciate it

**WiNgS** · 03-23-2003 11:29 AM

Originally posted by MushMouth
I don't know why I didn't notice this when I originally replied, but Meal 6 should contain some protein with it as well, and since meal 8 is your second post workout meal you may want to distribute some of your carbs to this meal, especially if you were taking in high GI carbs with your post-workout shake.

You could then make some of your earlier meals protein and fat meals.

Also, you could opt for a low gi carb source (oats) postworkout, and still keep meal 8 as protein + fat.

Diet

1) weetabix, protein shake, 2 hydroxycut, multi vitamin tablet

2) muller light yogurt

3) 1/2 can of tuna

4) 1/2 can of tuna

5) omelette (tuna, 2 eggs), 2 hydroxycut

6) weetabix, (pre workout), glutamine

7) whey gainer (post workout), glutamine

8) 2 chicken breasts, 1/2 cup brown rice

9) 2 egg whites, protein shake

protein – 255g
carbs – 191g
fats – 42g
kcals - 2228

does that look any better? i took out the 4 slices of brown bread...and put in the 1/2 cup of rice post workout.... although the whey gainer gives me a good whack of 83g of carbs...so is the brown rice really necessary? its not as if i'll gan any muscle as im in a calorie deficit

**MushMouth** · 03-23-2003 12:18 PM

You're getting there. The carbs in the second post-workout meal are more to prevent rebound hypoglycemia than anything else, so a lower gi source of carbs (like oats) would be better for preventing this than rice. I don't know how much protein is in weetabix, but maybe add some whey to this if you can in your pre-meal.

In meals 3 & 4 it would be nice if you could add some fat to these somehow ... I don't know if you've already bought your glutamine or not, but IMO the money would be better invested in flax and/or fish oil.

**WiNgS** · 03-23-2003 01:43 PM

Originally posted by MushMouth
You're getting there. The carbs in the second post-workout meal are more to prevent rebound hypoglycemia than anything else, so a lower gi source of carbs (like oats) would be better for preventing this than rice. I don't know how much protein is in weetabix, but maybe add some whey to this if you can in your pre-meal.

In meals 3 & 4 it would be nice if you could add some fat to these somehow ... I don't know if you've already bought your glutamine or not, but IMO the money would be better invested in flax and/or fish oil.

so the last diet plan was better than the orginal right? i think thats the best i can get it otherwise its going to be too carby...i will look into some flax or fish oil....

**MushMouth** · 03-23-2003 01:50 PM

Originally posted by WiNgS

so the last diet plan was better than the orginal right? i think thats the best i can get it otherwise its going to be too carby...i will look into some flax or fish oil....

Yes, its better than the original. If you get the flax or fish oil it would be even better - they'd reduce the need for carbs and "teach" your body to burn more fat. The way you've got it set up meals 3, 4, and 9 would be the ones you'd most benefit from adding the fat to.

**WiNgS** · 03-23-2003 01:54 PM

Originally posted by MushMouth

Yes, its better than the original. If you get the flax or fish oil it would be even better - they'd reduce the need for carbs and "teach" your body to burn more fat. The way you've got it set up meals 3, 4, and 9 would be the ones you'd most benefit from adding the fat too.

interesting...... are there any supplement brands that sell it? im unsure but i think they have that stuff in "seven sea's" vitamin tablets...aswell as glucosomine and omega 3...

**MushMouth** · 03-23-2003 02:19 PM

For the flax go to a health food store and look for brands like Barlean's or Spectrum, Udo's is another good blend of oil you could opt for.

There are numerous supplement companies that produce fish oil caps. Look for the ones that have the highest concentrations of EPA and DHA per cap.

**Draven** · 03-23-2003 02:24 PM

I'd go with flax oil over caps. You'd have to take an obscene amount of caps to get the same amount as the oil. I put a tbsp of flax in my morning and evening shakes. You don't even notice it.

**WiNgS** · 03-23-2003 05:21 PM

Originally posted by MushMouth
to prevent rebound hypoglycemia

could you explain this to me please?

**MushMouth** · 03-23-2003 07:37 PM

Sure. All of those high gi carbs in your postworkout shake are going to cause a massive surge in insulin. The insulin will cause glucose to be rapidly cleared from your blood which could cause your blood sugar levels to drop below normal.

By ingesting a low gi carb source within an hour of your shake you'll be supplying a steady flow of carbs into your bloodstream to stabilize blood sugar.

critique my pre-contest diet