Help with Pre contest Diet 12 Weeks out!

suppjunkie222

suppjunkie222

New member
So here the deal ive been following a high protein/high fat no carb diet for the past 6 weeks with ok results.

I have decide to swtich to a high protein/moderate carb/moderate fat diet. Cardio will be 30min LI Morning on empty stomach with xtend. Each week it will be upped by 5min.

Currently @ 77kg @ about 12% bodyfat. First show is 12 weeks out, second show is 16 weeks out (main 1).

I will post it below with my supps so if u guys could help me out, i plan on using USP labs supps starting tomorrow.

Meal 1 = 30g protein + 40g carbs + 10g fat

6 egg whites + 50g oatmeal + 20g natural peanut butter

Meal 2 = 30g protein 35g carbs

5oz hake + 4oz sweet potatoes + 1 cup green beans

Meal 3 = 30g protein 35g carbs + 10g fat

5oz hake + 4oz sweet potatoes + 1 cup green beans

Meal 4 = 30g protein 10g fat

1.5 scoop elite whey + 10mil flaxseed oil or 5oz hake + 12 almonds

Meal 5 = 50g protein + 10g carbs from vegies

7oz hake or chicken + 2 cups green beans

Meal 6 = 40g protein + 10g fat + 5g carbs from vegies

1.5 scoops protein powder + 10mil flaxseed oil + 1 cup green beans or
6oz hake or 8 egg whites + 12 almonds or 20g natural p/b + 1 cup green beans

Post workout = 60g Carbs

1.5 x scoop cell tech hardcore + 5g glutaform

Supps throughout the day

Anabolic Pump (Meals 1 & 2)
Xtend
Creatine Mono = 5g per day on off days only
Glutamine = 20g per day
Multi
Fish Oil
Sesamin
CLA
Vitamin C
Pre Workout Nitric Oxide – added in 2 weeks (with stim)

Anabolic Pump
ALso have about 7 caps of P-Slin left and half bottle of Powerfull.


So if u guys could tweak it/ add supps that u think i need that would be awesome, would love to hear from Jacob!

Thanks

Carmine
 
Why no ReCreate? I ask only because the anabolic, anti-catabolic, and anti-lipogenic properties of ReCreate can definitely assist in a contest environment. The added strength from Forslean induced cAMP levels are a life saver while cutting, IMO.
 
Mulletsoldier said:
Why no ReCreate? I ask only because the anabolic, anti-catabolic, and anti-lipogenic properties of ReCreate can definitely assist in a contest environment. The added strength from Forslean induced cAMP levels are a life saver while cutting, IMO.
Click to expand...


Well i was plannning on adding it in the next few weeks i just didnt not that much about it.

How bout food wise is there anything i should change add?

Thanks
 
suppjunkie222 said:
So here the deal ive been following a high protein/high fat no carb diet for the past 6 weeks with ok results.

I have decide to swtich to a high protein/moderate carb/moderate fat diet. Cardio will be 30min LI Morning on empty stomach with xtend. Each week it will be upped by 5min.

Currently @ 77kg @ about 12% bodyfat. First show is 12 weeks out, second show is 16 weeks out (main 1).

I will post it below with my supps so if u guys could help me out, i plan on using USP labs supps starting tomorrow.

Meal 1 = 30g protein + 40g carbs + 10g fat

6 egg whites + 50g oatmeal + 20g natural peanut butter

Meal 2 = 30g protein 35g carbs

5oz hake + 4oz sweet potatoes + 1 cup green beans

Meal 3 = 30g protein 35g carbs + 10g fat

5oz hake + 4oz sweet potatoes + 1 cup green beans

Meal 4 = 30g protein 10g fat

1.5 scoop elite whey + 10mil flaxseed oil or 5oz hake + 12 almonds

Meal 5 = 50g protein + 10g carbs from vegies

7oz hake or chicken + 2 cups green beans

Meal 6 = 40g protein + 10g fat + 5g carbs from vegies

1.5 scoops protein powder + 10mil flaxseed oil + 1 cup green beans or
6oz hake or 8 egg whites + 12 almonds or 20g natural p/b + 1 cup green beans

Post workout = 60g Carbs

1.5 x scoop cell tech hardcore + 5g glutaform

Supps throughout the day

Anabolic Pump (Meals 1 & 2)
Xtend
Creatine Mono = 5g per day on off days only
Glutamine = 20g per day
Multi
Fish Oil
Sesamin
CLA
Vitamin C
Pre Workout Nitric Oxide – added in 2 weeks (with stim)

Anabolic Pump
ALso have about 7 caps of P-Slin left and half bottle of Powerfull.


So if u guys could tweak it/ add supps that u think i need that would be awesome, would love to hear from Jacob!

Thanks

Carmine
Click to expand...


When is your workout? Which meal is your preworkout meal? What do you do PWO?
 
CoreDoug said:
When is your workout? Which meal is your preworkout meal? What do you do PWO?
Click to expand...


OMG Doug Miller checkin out my thread!!! Dude im from australia but you are one of my inspirations u have an awesome physique man!!!!!

Workout is post meal 4 (the shake -only using a shake to due to not getting a break at work), Post Workout is the cell tech then go home and have the fish/chicken and green beans. Im currently 21 77kg and @ about 12% bf.

Cant wait to hear your reply!!!
 
suppjunkie222 said:
So here the deal ive been following a high protein/high fat no carb diet for the past 6 weeks with ok results.

I have decide to swtich to a high protein/moderate carb/moderate fat diet. Cardio will be 30min LI Morning on empty stomach with xtend. Each week it will be upped by 5min.

Currently @ 77kg @ about 12% bodyfat. First show is 12 weeks out, second show is 16 weeks out (main 1).

I will post it below with my supps so if u guys could help me out, i plan on using USP labs supps starting tomorrow.

Meal 1 = 30g protein + 40g carbs + 10g fat

6 egg whites + 50g oatmeal + 20g natural peanut butter

Meal 2 = 30g protein 35g carbs

5oz hake + 4oz sweet potatoes + 1 cup green beans

Meal 3 = 30g protein 35g carbs + 10g fat

5oz hake + 4oz sweet potatoes + 1 cup green beans

Meal 4 = 30g protein 10g fat

1.5 scoop elite whey + 10mil flaxseed oil or 5oz hake + 12 almonds

Meal 5 = 50g protein + 10g carbs from vegies

7oz hake or chicken + 2 cups green beans

Meal 6 = 40g protein + 10g fat + 5g carbs from vegies

1.5 scoops protein powder + 10mil flaxseed oil + 1 cup green beans or
6oz hake or 8 egg whites + 12 almonds or 20g natural p/b + 1 cup green beans

Post workout = 60g Carbs

1.5 x scoop cell tech hardcore + 5g glutaform

Supps throughout the day

Anabolic Pump (Meals 1 & 2)
Xtend
Creatine Mono = 5g per day on off days only
Glutamine = 20g per day
Multi
Fish Oil
Sesamin
CLA
Vitamin C
Pre Workout Nitric Oxide – added in 2 weeks (with stim)

Anabolic Pump
ALso have about 7 caps of P-Slin left and half bottle of Powerfull.


So if u guys could tweak it/ add supps that u think i need that would be awesome, would love to hear from Jacob!

Thanks

Carmine
Click to expand...


My suggestions:

1) Drop the fat at breakfast increase the carbs. Add AP 15 minutes before.

2) Eat more whole food (chicken, fish, steak, turkey) instead of shakes

3) Incorporate carbs (oats) in your preworkout shake. Take Pslin 15 minutes prior.

4) Drop the cell tech. Use plain creatine and whey isolate and dextrose/malto/WMS post workout (I recommened Core PWO). Have an AP with this shake.

Oh and drop the Xtend and pick up Core ABC :-) Either way, megadose the BCAAs and incorporate Beta Alanine.

Best,
Doug
 
CoreDoug said:
My suggestions:

1) Drop the fat at breakfast increase the carbs. Add AP 15 minutes before.

2) Eat more whole food (chicken, fish, steak, turkey) instead of shakes

3) Incorporate carbs (oats) in your preworkout shake. Take Pslin 15 minutes prior.

4) Drop the cell tech. Use plain creatine and whey isolate and dextrose/malto/WMS post workout (I recommened Core PWO). Have an AP with this shake.

Oh and drop the Xtend and pick up Core ABC :-) Either way, megadose the BCAAs and incorporate Beta Alanine.

Best,
Doug
Click to expand...

Thanks so much Doug, that helps out alot, are all your products available in Australia???

Also say if i add the oats now to my pre workout shake will it no affect my results at all eg stop fat loss?? and would u recommend me just adding another half cup oats to the shake???

Thankyou and take care!
 
suppjunkie222 said:
Thanks so much Doug, that helps out alot, are all your products available in Australia???

Also say if i add the oats now to my pre workout shake will it no affect my results at all eg stop fat loss?? and would u recommend me just adding another half cup oats to the shake???

Thankyou and take care!
Click to expand...


Supps not available in Australia (maybe through Nutraplanet or bodybuilding.com you could get them).

You need to adjust your total cals accordingly. Obviously adding in carbs will affect fatloss if you don't take into account your total calorie intake. My suggestion is basically to lower protein and fat a little so you can increase your carbs at the same total calorie amount (so you can get the benefits of AP/Pslin). Remember fat has 9 cals/g and protein and carbs have 4 cals/g. You can sort out the math.

Best,
Doug
 
Time to really start uping the fibrous carbs. It really is a neat trick you stay full and the carbs your eating are insanely low glycemic. The down side is you have to eat a lot of them and that does suck, but if your going to get on stage half naked in front of 500-1000 people then it's worth it.

12 weeks out and 12% right on schedule I'd say. 6% should be very attainable with as good shot at 5% if you have the right kind of metabolism. Take Recreate who knows maybe you can go even lower.
 
You must log in or register to reply here.
Back
Top