8 Weeks out diet

[Korilon]

Hi all

was just wondering if i could get some feedback on my diet here.
I am 8 weeks out from teh Mississauga show.

I have competed before and used this diet and it has gotten me second place twice.

I want to tweek it because i believe it is not enough calories and i am loosing muscle.

here are my stats

age 34
height 5'10
current weight 215lbs
last contest weight 183lbs may 2008



here is the diet

meal 1
8 egg whites
2 shreaded wheat

meal 2-5
Brocolli or asparagus
1 can of tune

Meal 6
8oz fish (sole or tilapia)


I calculated my calorie count and it was at 1550 calories a day. Very low i know.
I was given this diet from my first trainer. i got super ripped

I am going to add a beef meal in there somewhere.


any suggestions would be greatly appriciated.


Thanks all

[Andre]

I am no diet guru... but I really don't like the look of that diet plan...

Where is healthy fats coming from?

Are you eating 4 cans of tuna a day?

Do you have the macronutrient breakdown as well?

No offence, but I suggest you get a new trainer!

[Korilon]

I am no diet guru... but I really don't like the look of that diet plan...

Where is healthy fats coming from?

Are you eating 4 cans of tuna a day?

Do you have the macronutrient breakdown as well?

No offence, but I suggest you get a new trainer!


haha none taken!! That trainer is long gone!! That is why I am asking for help :p


here is a little breakdown

CALORIES 1,682
CARBS 74
FAT 27
PROTEIN 268

This is with a beef meal

and yes i was having 4 cans of tuna a day.

[CallmeB]

Wow... you must be going crazy on that diet.. How are you surviving on such a low Cals? I have a friend that is a chick and she is Dieting on 1400 calories per day. And she weighs like 120lbs..
Are you not eating ANY other carbs other then your first meal? ( not including veg ) Not even post workout?

[Korilon]

Wow... you must be going crazy on that diet.. How are you surviving on such a low Cals? I have a friend that is a chick and she is Dieting on 1400 calories per day. And she weighs like 120lbs..
Are you not eating ANY other carbs other then your first meal? ( not including veg ) Not even post workout?


Nope.

His plan does not have any other carbs.


I don't find it that hard really. I eat alot of broccolli to help fill me up lol :P

But ya I know it is not enough for someone my size. I have a few cheat meals now and then to make up for it a bit.


Granted i did get ripped of this diet :p

here is a pic of my first show at 173lbs

[CallmeB]

Well that there is flippin impressive dude! I hope I look that good for my upcomming show!
.... Although your diet still does seem to low in calories!

[natenator]

I wonder what weight he started out at?

And, some ppl don't need many calories. I definitely do not and especially not as I get older :(

[Korilon]

For that pic I started at 231lsb and was 173lbs at weigh in.

and I had alot of fat. My old trainers method was "eat like a pig, gain as much muscle as possible, worrie about teh fat later"


My second show I used teh same diet a year later and I weighed in at 183lbs and people were saying i was evenm leaner then the first show!

All i can say is thanks god for "suppliments" ;)

[natenator]

I say stick with what you are doing. Following the advice of everyone here will just lead you in the wrong direction. Stay the course with what you are doing. IF you feel you are coming in too fast, have a wicked ass cheat meal once a week like a huuuuge bowl of pasta, meat sauce, meatballs, garlic bread, etc. Huuuuuuge.

There are a few people here who could help you without steering you wrong. JonnyO and Praetorian off the top of my head but I am not sure if they will chime in.

Good luck.

[Korilon]

I say stick with what you are doing. Following the advice of everyone here will just lead you in the wrong direction. Stay the course with what you are doing. IF you feel you are coming in too fast, have a wicked ass cheat meal once a week like a huuuuge bowl of pasta, meat sauce, meatballs, garlic bread, etc. Huuuuuuge.

There are a few people here who could help you without steering you wrong. JonnyO and Praetorian off the top of my head but I am not sure if they will chime in.

Good luck.

Thanks alot natenator

I thinmk i will do that. just have a cheat here and there.
I figure I have to loose an other 35lbs or so in 8 weeks so this will do it I know for sure :P

Thanks alot for everyones input.

:)

[Korilon]

So here is my current diet that i modified


meal 1
8 egg whites
2 shreaded wheat

meal 2-3
Brocolli or asparagus
1 can of tune

Meal 4
8oz steak
250g potatoe or yams

Meal 5
8oz fish (sole or tilapia)
green veggie

Meal 6
8 egg whites


Hope it works :P

[St]

I say stick with what you are doing. Following the advice of everyone here will just lead you in the wrong direction. Stay the course with what you are doing. IF you feel you are coming in too fast, have a wicked ass cheat meal once a week like a huuuuge bowl of pasta, meat sauce, meatballs, garlic bread, etc. Huuuuuuge.

There are a few people here who could help you without steering you wrong. JonnyO and Praetorian off the top of my head but I am not sure if they will chime in.

Good luck.


Ya i'm with you on this,why change what has worked for ya.Once you listen to to many people you will go in the wrong direction.
Just looked at your (second diet meal 4) see that you add a Yam for some extra carbs and a steak,100 cals from carbs is enough,you only need to add about 20-25 grams of carbs per shot to see how you will do,add to many carbs and the fat loss will stop.

[Delt King]

I Like your first diet better. Then depending on how much you're losing you could have a cheat "meal" every 3-4 days. Slow down on cardio if you're doing any. Otherwise don't mess with what works for you.

[mikeok]

always stick with whut works
and well this is whut works for me
wake up
coffee with skim milk
45-60min low intensity cardio
meal 1
1 cup oatmeal
8-10 egg whites

meal 2
8-10 ounces lean chicken breast
green salad or veggies
1tbls olive oil

train
one carbo drink during workout

meal 3 2 scoops whey protein one banana some strawberrys and one scoop vitargo with water

meal 4 8-10 ounces lean beef or chicken
green salad
1tbls olive oil

meal 5 8-10 ounces lean beef or chicken
green salad
1tbl olive oil
4 weeks out remove the carbo drink during workout

10 days out remove the vitargo from ur protein shake

then do ur carb depletetion and carb up

[Korilon]

I Like your first diet better. Then depending on how much you're losing you could have a cheat "meal" every 3-4 days. Slow down on cardio if you're doing any. Otherwise don't mess with what works for you.


I checked my pics from last year and at this time in the diet i was pretty much the same weight but leaner. I'm thinking I lost some muscle :( thought maybe it was cause the diet was to strict?? is that possible?

I'm thinking maybe do 1 week without the beef and yams and then 1 with?

cycle it and see?

I guess it all depends on how fast i loose the fat.
Play it by ear I guess :P

currently I do 1 hour fast walk per day 6 days a week
I used to do 2 sessions a day but wanted to see if 1 was good enough. I am loosing fat pretty fast so for now it is good. Might add the second session at 5 weeks out just to be sure

[Dozer1980]

i would try it out and see how the fat comes off IMO

[Praetorian]

You need to balance your macro nutrient intake better over 6 meals. A can of tuna has roughly 27g protein...not enough for a meal for your size. You should be having 6 meals with at least 40-45g protein in each meal. You also need to add some essential fats as well. Your carb intake is what like 100g between the shredded wheat (not a good choice GI is too high) and potatoe (not good either high GI) /yam. Seems like your just teasing the body with carbs...why not drop then altogether add some essntial fats and get into ketosis....youll feel a hell of alot better. If you are sticking with the low carb approach replace the carb sources with lower GI foods...sweet potatoes are good. Also a decent refeed meal once a week should help keep thyroid levels optimal.
P

[natenator]

inbetween which meals do you train?
does it matter?

[natenator]

to a certain degree, yes it does
but then again... my diet would not look like his
no. It does not matter.

no one who has ever done my prep has ever structured a diet around when I train nor has it been suggested that I train between certain meals.

[Korilon]

I workout at 6pm evey night

[natenator]

and how has that worked for you?
worked really good actually. None of my trainers ever set my training schedule or asked when I trained (Laura Binetti and Fouad Abiad) so they could structure nutrition around them.

[Benny62]

I had a friend who's diet for a comp was prety much the same as this so much tuna & brocolli ......he was ripped! That was 10 years ago and we still talk about how crazy he looked for the show. good luck

[Korilon]

Well I guess I should update this thread.

I will not be doing the may show anymore. I lost too much muscle in my time off so i am doing a small cycle to try and regain some.

Probably do a show in Sept or Nov.