looking for opinions on my diet

[flapjack]

I'm looking for opinions on my current diet. I started it back on nov 1 and have gone from 188 my current 171.

Current stats are:

36 y/o
5'4"
171 lbs

Current cycle:
Jan 1 - Feb 28
600 mg EQ / week (*****)
250 mg Sust EOD (*****)

Supps:
Hydro Lean
Multi
Ester C
Glucosamine
Omega 3, 6, 9
Cold FX
B 100
Testo FX (Tribulus)


Training and cardio: 4 - 5 days a week (cardio is L.I. for 20-25 min immediately after weights)

The Diet:

(Meal 1) 8 am Shake (50 grms protein, 1/3 cup uncooked oats, 1 tblspn natty PB, 4 tblspn plain ff yogart, 1/2 cup frozen berries, 1 cup skim milk).

(Meal 2) 11 am 1/2 cup cooked oats, 6 egg whites, 1 tspn cinnimon, 2 splenda, 1/3 cup skim milk.

(Meal 3) 1 pm Shake (50 grms protein, 1/3 cup uncooked oats, 1 tblspn natty PB, 4 tblspn plain ff yogart, 1/2 cup frozen berries, 1 cup skim milk).

(Meal 4) 3 pm 1 can tuna, 1 cup cooked instant brn rice, bannana peppers.

Gym 5 pm

(Meal 5) 6-6:30 pm P.W.N. Shake (50 grms protein, 100 grms maltodextrin, Dextrose, maltose, water). Drink during cardio

(Meal 6) 8:30 8 oz boneless, skinless chicken thigh, Veggies (carrots, snap peas, water chestnuts, broccoli).

(Meal 7) 10 pm Shake (50 grms protein, water)

[flapjack]

I wll be competing June 13. I'm guessing I will come in at 154 (lightweight)

My trainer wants me to up my protein and drop the following:

Berries
Skim milk
Yogart
Natty PB


So, basically two of my shakes are a no no.

Should I bump up my cardio as well?

Contest cycle will be:
16 weeks EQ - 600 mg / week
8 weeks Test P - 100 mg EOD
6 weeks Tren ace - 100 mg EOD
4 weeks Anavar - 40 mg / day (Maybe, not sure if it'll be nessicary)

[ironwill]

I would listen to my trainer and block everything and everyone elses opinion out of my prep...Otherwise its not fair to him or her training you....

[countrychic]

what contest are you competeing in ?

[Ritch]

I would listen to my trainer and block everything and everyone elses opinion out of my prep...Otherwise its not fair to him or her training you....

That is so true, pick a patch and apply it 100% for the time being. If it dosen`t work try something different next time. Most times when you ask for opinions they will vary from one another leaving you confused.

[Praetorian]

I'm looking for opinions on my current diet. I started it back on nov 1 and have gone from 188 my current 171.

Current stats are:

36 y/o
5'4"
171 lbs

Current cycle:
Jan 1 - Feb 28
600 mg EQ / week (*****)
250 mg Sust EOD (*****)

Supps:
Hydro Lean
Multi
Ester C
Glucosamine
Omega 3, 6, 9
Cold FX
B 100
Testo FX (Tribulus)


Training and cardio: 4 - 5 days a week (cardio is L.I. for 20-25 min immediately after weights)

The Diet:

(Meal 1) 8 am Shake (50 grms protein, 1/3 cup uncooked oats, 1 tblspn natty PB, 4 tblspn plain ff yogart, 1/2 cup frozen berries, 1 cup skim milk).

(Meal 2) 11 am 1/2 cup cooked oats, 6 egg whites, 1 tspn cinnimon, 2 splenda, 1/3 cup skim milk.

(Meal 3) 1 pm Shake (50 grms protein, 1/3 cup uncooked oats, 1 tblspn natty PB, 4 tblspn plain ff yogart, 1/2 cup frozen berries, 1 cup skim milk).

(Meal 4) 3 pm 1 can tuna, 1 cup cooked instant brn rice, bannana peppers.

Gym 5 pm

(Meal 5) 6-6:30 pm P.W.N. Shake (50 grms protein, 100 grms maltodextrin, Dextrose, maltose, water). Drink during cardio

(Meal 6) 8:30 8 oz boneless, skinless chicken thigh, Veggies (carrots, snap peas, water chestnuts, broccoli).

(Meal 7) 10 pm Shake (50 grms protein, water)

Are you planning on competing with this diet...i hope not.
If so you have a few major issues.
1. Not enough protein
2. Too many meals
3. 100g carbs while doing cardio WTF??? You might as well skip the cardio completely
4. Drop the skim milk and yogurt-too much sugar(lactose)
5. Too many overall carbs

I would suggest 6 meals total, 3 hours apart, 40-50 g protein per meal, if you are doing low carb low fat then use carbs first three meals only otherwise drop them and move to a keto diet which would be better anyways.
P

[natenator]

this is the reason why we have trainers! They do the details for us so all we have to concentrate on is eating, training, and sleeping.

I could easily do my own contest prep but like not having to second guess myself and trust in the person I hired to bring me in. Not second guessing yourself is a huge advantage to contest prep.

[natenator]

3. 100g carbs while doing cardio WTF??? You might as well skip the cardio completely

that brings up a funny story... at my gym there is this huge fat guy who came in. Talking to one of the trainers his goal was to lose weight and get in shape. Kudo's to him, right?

Well one day I am doing cardio after weights and I see him stroll on up to a treadmill WITH a tim hortons ice cap in his hand. I laughed so hard I nearly feel off the treadmill! lol

[Big D]

hahahah nice, the reminds me of a story. I was good friends with the owner of of a gym and there used to be 4 very large women that would do cardio together. we used to get my gf to eat a chocolate bar infront of them hahah

[ironwill]

Are you planning on competing with this diet...i hope not.
If so you have a few major issues.
1. Not enough protein
2. Too many meals
3. 100g carbs while doing cardio WTF??? You might as well skip the cardio completely
4. Drop the skim milk and yogurt-too much sugar(lactose)
5. Too many overall carbs

I would suggest 6 meals total, 3 hours apart, 40-50 g protein per meal, if you are doing low carb low fat then use carbs first three meals only otherwise drop them and move to a keto diet which would be better anyways.
P
PM this guy ^^^^^if you have doubts in your trainers philosophy, but i would get that nailed down before you get to far in bro...have faith and dont second guess...I feel as Nate alluded to, that i could do my own prep, but im to much of a second guesser in my own thoughts, but i can follow a trainer i trust with ease, so, so much easier listening to someone else thats been there..

[flapjack]

This is not my contest diet...this is what I have been doing on my own since Nov 1. I came up with this on my own. He just told me to get myself to the point where I could actually see my abs (didn'y know they were there :P ) and then we would re-look at it. Feb 13 will be 16 weeks until the comp, so I'm sure things will change in my diet drastically. I have lost 17 lbs following this diet and it has worked up 'till this point.

The 100gms of carbs in my PWS was my mistake that i didn't realize until last night when I was typing this out...I should have read the label sooner. It was supposed to be 50/50 pro and carbs..

I will be seeing him i a few days, at which point he will sit down with me, check my progress and tweak the diet.

I was just looking for opinions on what I had done on my own up until this point.

The whole point was to get leaner, while trying to mantain the muscle I had had.

[natenator]

I'll say one thing. There is NO point in trying to get leaner BEFORE you get into contest prep. You want your body full and primed to take the punishment of a contest diet. It is harder for a trainer to create a diet for a prep when you have already been dieting for 4-6+ weeks. You should have just maintained until your prep starts.

As my trainer used to like to say to me... "you can do anything you want up til the day prep starts. After that I own your ass" Truer words were never spoken haha

[flapjack]

Okay, so I went and saw my trainer last weekend and he did a caliper test.

The results kinda floored me. here they are:

Body weight - 171 lbs
6 % BF
10 lbs fat
161 lbs LBW

I thought I would be at 15 - 18 % BF. As stated earlier, i thought I would be compteting as a light weight, but he's saying he wants me compete at around 164 - 166 (middle weight). here's the diet he came up with for me. For the record, he wanted me to eat solid food for all my meals, but because of my job, that is impossible. I tweaked the diet (changing meal 3 and 5 to shakes for ease of consumtion) because I was just missing meals the way he had it. This was unavoidable...it's the way it has to be. i will be seeing him again next weekend, so we'll see what he says.

Meal 1 – Protein shake (36g whey protein, 72g maltodextrin, 1 tsp milled flax seed, mixed in water).

Meal 2 – 1 ½ cups cooked oats, 5 egg whites, 2 packets of Splenda, cinnamon to taste, 1 cup raw veggies, 1000 mg fish oil.

Meal 3 – Protein shake (50g whey protein, ½ cup dry oats, 1 tbls natural PB, ½ cup frozen mixed berries, mixed in water), ¼ tsp sea salt, 1000 mg fish oil.

Meal 4 – 1 can tuna, 1 cup cooked instant brown rice, 1 cup raw veggies, ¼ tsp sea salt, 1000 mg fish oil.

Meal 5 – Protein shake (50g whey protein, ½ cup dry oats, 1 tbls natural PB, ½ cup frozen mixed berries, mixed in water), 1000 mg fish oil.

PWO nutrition - Protein shake (36g whey protein, 72g maltodextrin, mixed in water).

Meal 6 - 5oz chicken, 1 cup cooked instant brown rice, 1 cup mixed veggies, ¼ tsn sea salt, 1000 mg fish oil.

OR

Meal 6 – 5.5oz beef (lean steak or extra lean ground beef) 5oz potatoes, 1 cup mixed veggies, ¼ tsp sea salt, 1000 mg fish oil.


Breakdown

- Protein = 36 g per meal
- Carbohydrates = 36 g per meal (meal 1 and PWO shake will be double)
- Fats = 16 g per meal
- Fiber = 1 serving veggies/fruit per meal
- Sodium = 2000 mg total per day

Note: PWO shake is not considered a meal.

Vitamins (per day)

- 2 Cold FX w/ echinacea
- 1 Multi vitamin
- 2 Fat burners (Thermo Maxxx – ECA stack)
- 5000mg Omega 3
- 1500mg Glucosamine Sulfate
- 1000mg Vitamin C (ester-C)
- 200mg Vitamin B 100 complex
- 4 TestoFX (Tribulus Terrestis)

[ironwill]

6 percent, very good man......

[buildinthaskinnys]

With a caliper body fat test don't you need to give or take 1 % or something like that, only curious by the way.

[flapjack]

ya, not 100% accurate, but it's close. There are a few variables...different calipers, differnet person doing the test, # of areas tested.

Derrick Brown (local pro) did the test. He checked 9 differnt points. He's been a personal trainer and competitive bb'r for years, so I trust his reading.

http://www.fame2007.com/2007FAMEworldtour/FAME_World_bb_pics_files/shapeimage_11.jpg

[Iwant2Grow]

Are you planning on competing with this diet...i hope not.
If so you have a few major issues.
1. Not enough protein
2. Too many meals
3. 100g carbs while doing cardio WTF??? You might as well skip the cardio completely
4. Drop the skim milk and yogurt-too much sugar(lactose)
5. Too many overall carbs

I would suggest 6 meals total, 3 hours apart, 40-50 g protein per meal, if you are doing low carb low fat then use carbs first three meals only otherwise drop them and move to a keto diet which would be better anyways.
P



Bump^^

your revised plan looks much better