Pre-Contest Diet Advice/Critique

[O-Train]

I posted this up on my log but I know it won't get much traffic so I'm posting it here also.

Diet is my weak point. I even know that I could post up a better diet than this. Except I'm trying to be realistic and posting up a diet that will suit my lifestyle and that I will be able to stick to. The job I have right now only allows me to eat once during the 8hrs I'm there so obviously that messes some things up right off the bat.

It's not great but anyone can feel free to chime in with some improvements. It's a high carb diet. I need carbs, that's set in stone. Please, no keto discussion, it's not suitable for me. I won't post up meal totals just a total at the end. The calories don't exactly match the macro's but no big deal. I used this site: http://www.nutritiondata.com/ and nutrition labels to figure things out.

Meal 1
1 1/2 cups quick oats
1 1/2 cups 1% milk
30g whey protein powder
3g fish oil

Meal 2 (Non workout day)
1 can tuna
4 slices WW bread
1/2 cup cooked brown rice
3g fish oil

Meal 2 (Workout Day)
1/2 can tuna
2 slices WW Bread
1/2 cup cooked brown rice
3g fish oil

Pre-Workout
1/2 can tuna
2 slices WW bread

Post-Workout
60g whey protein powder
60g dextrose

Meal 3
8oz (Cooked) Boneless Skinless Chicken Breast
300g Potato

Meal 4
1 Cup 1% Cottage Cheese
300g Broccoli (or 1 bunch Spinach/other fibrous carb source)

Non Workout Days ~2313Kcals
Protein: 213g
Carbs: 289g (41g Fibre)
Fat: 39g

Workout Days ~ 2793Kcals
Protein: 257g
Carbs: 357g (41g Fibre)
Fat: 42g

For anyone curious I'm 5' 11'' 223lbs. I posted pictures in my log so whatever bf% that is, that's what I am.

[MMASTAR]

I love that website.. use it all the time.

[varking]

If you are doing a precontest diet I would say take out the bread and the dairy... keep the brown rice and take out the Potato and add sweet patatos... Looks ok besides that

[Sean Summers]

Start by getting rid of the bread and fish oil.
SS

[O-Train]

Sweet Potato
http://www.nutritiondata.com/facts/vegetables-and-vegetable-products/2667/2

Regular Potato
http://www.nutritiondata.com/facts/vegetables-and-vegetable-products/2770/2

Very similar in terms of GI. Potato is slighly higher in protein, lower in fibre. The interesting thing I noticed is that a potato is listed as mildly inflammatory while a sweet potato is listed as moderately anti-inflammatory. I know my mother developed a food sensitivity to potatoes so she started eating sweet potatoes.

I've noticed a lot of people recommend taking out dairy and bread. What is the reasoning behind this?

Whole Wheat Bread
http://www.nutritiondata.com/facts/baked-products/4876/2

1% Milk
http://www.nutritiondata.com/facts/dairy-and-egg-products/74/2

Cottage Cheese
http://www.nutritiondata.com/facts/dairy-and-egg-products/15/2

[O-Train]

Start by getting rid of the bread and fish oil.
SS

What is a good alternative for the whole wheat bread? I know it isn't the best carb source but I figured it was ok. Why no fish oil? Would flax be a better choice? My reason for adding it is the omega 3's.

[Sean Summers]

Sub out bread for brown rice (I'm ok with white also) or yams. You could even sub them out for veggies. Get rid of fish oil all together. Fat is good for low carb diets. Once you are eating higher carbs then the fat must go.
Don't be too concerned with GI. Once you combine with a protein or fat the GI will change.
SS

[O-Train]

Ok what about this instead:

Meal 2 (Non Workout Day)
1 cup cooked brown rice
1 cup beans (the 3 choices would be black, kidney or pinto)
1 can tuna

(I posted this before I saw what you wrote SS). I like to keep this meal big because I can't eat for another 5hrs or so afterwards).

I see what you're saying about the fish oil.

Tuna would be 30g protein

Brown Rice
http://www.nutritiondata.com/facts/cereal-grains-and-pasta/5707/2

Beans (in this case red kidney)
http://www.nutritiondata.com/facts/legumes-and-legume-products/4302/2

So 50g protein
85g carbs (17g Fibre)
3g fat

~516 Kcals

[O-Train]

Meal 2 goes from 620Kcals to 561Kcals
Minus 54 Kcals for fish oil.

Non Workout Day
2200 Kcals
Pro 216.5g
Carbs 287.5g (44g Fibre)
Fat 30g

Workout Day
2680 Kcals
Pro 260.5g
Carbs 355.5g (44g Fibre)
Fat 33g

[O-Train]

Meal 1
1 1/2 cups quick oats
1 1/2 cups 1% milk
30g whey protein powder
~765Kcals

Meal 2 (Non workout day)
1 can tuna
1 cup beans (kidney, black or pinto)
1 cup cooked brown rice
~561Kcals

Non-Workout Day (Before leaving work)
60g Whey Protein w/ water
~240 Kcals

Meal 2 (Workout Day)
1/2 can tuna
1/2 cup beans
1/2 cup cooked brown rice
~280.5 Kcals

Pre-Workout
1/2 can tuna
1/2 cup beans
1/2 cup cooked brown rice
~280.5 Kcals
(portion sizes for this meal may be smaller, basically Meal 2 is broken up into 2 meals on training days)

Post-Workout
60g whey protein powder
60g dextrose
~480Kcals

Meal 3
8oz (Cooked) Boneless Skinless Chicken Breast
300g Potato
~657Kcals

Meal 4
1 Cup 1% Cottage Cheese
300g Broccoli (or 1 bunch Spinach/other fibrous carb source)
~263 Kcals

Non Workout Day
2486 Kcals
Pro 260.5g (41.3%)
Carbs 295.5g (44g Fibre) (46.9%)
Fat 33g (11.8%)

Workout Day
2726 Kcals
Pro 260.5g (37.7%)
Carbs 355.5g (44g Fibre) (51.5%)
Fat 33g (10.8%)

What I'll do is bring a shaker cup to work on non-workout days also. So before I drive home I'll have 2 scoops of whey protein powder mixed w/ water. That will bring the protein intake for both days up to the same amount.

[4031]

Looks good but i'd adjust the carbs to 40% of your caloric intake by adding more protein to bring your total caloric intake up.

[O-Train]

Looks good but i'd adjust the carbs to 40% of your caloric intake by adding more protein to bring your total caloric intake up.

Do you think I need that much protein? I was looking at the numbers and I would have to be up over 400g/day which would add 500+ calories.

I guess I'll have to see how I react to this to figure out how many calories I need and if I need to increase protein intake. I was thinking that I will probably decrease carbs and increase protein as I go along.

[varking]

Man its all a game if it works use it if it isnt working change it..... you will learn what foods work for you and what foods dont

[O-Train]

Man its all a game if it works use it if it isnt working change it..... you will learn what foods work for you and what foods dont

I agree. I just want to make sure I'm covering all my bases. As natural bodybuilding shows go the one I am looking to do has a lot of incentive to win. If I don't have a good diet, I won't have a chance. It's a different level of competition, so I need to up my game.

[JonnyO]

Very beginner diet and def not something I'd have anyone use pre-contest. But best of luck bro. How many weeks out are you right now?

[O-Train]

Very beginner diet and def not something I'd have anyone use pre-contest. But best of luck bro. How many weeks out are you right now?

About 20 weeks. Show is Nov. 14th.

[Ritch]

20 weeks is alot of time, but usually stuff like bread, dairy and fruits are the first to go. Leaving rice, oatmeal, yams, potatoes, and veges as your carb sources. I don`t know why bread is so bad for you, it just seems to bloat more, maybe it`s the gluten? Dairy makes you hold water, know that for sure.

[O-Train]

20 weeks is alot of time, but usually stuff like bread, dairy and fruits are the first to go. Leaving rice, oatmeal, yams, potatoes, and veges as your carb sources. I don`t know why bread is so bad for you, it just seems to bloat more, maybe it`s the gluten? Dairy makes you hold water, know that for sure.

If that is the case then does it matter if someone is holding water or feels a little bloated? I plan on cutting out dairy but not for another 4 months or so. I'm really starting to think that there is something to the "Inflammation Factor" listed on the nutrition site I was using. For example a sweet potato is 378 (strongly anti-inflammatory) a regular potato is -179 (moderately inflammatory). I think this may be part of the reason why sweet potatoes are preferable to regular potatoes, although I'm not sure.

This explains the inflammation factor. I thought it was interesting:
http://www.nutritiondata.com/help/inflammation
Inflammation causes swelling, swelling is due to localized edema (water retention). So I think there is something to this.

What I plan on doing closer to the show date, is substituting out foods (like potatoes for sweet potatoes), and basically substituting foods with positive values for negative ones. Or at least improve on most.

[nisser]

I seriously don't see how food can cause inflammation and swelling; think about it. That page reminded me of this silly book my mom folllowed that had to do with some stupid thing called food pH balance. She had a list of foods she couldn't eat and things she could eat and none of it had any rhyme or ****ing reason to it other than some mythical invented pH balance value to it.

I think it just about has everything to do with GI of carbs. I was literally MELTING at a keto diet of 2400 cals and no cardio but as soon as I swapped things out to 2200 cals with carbs AND cardio, I stalled and didn't move down any further.


I think your diet is good enough for now. Use the baseline caloric values to see how well you'll shed weight but definetely start adjusting the diet per SS advice the closer you get to the show.

[JonnyO]

Also your going to have to bring up the protein intake and increase your meals...4 meals a day isnt enough. Your going to lose a TON of muscle following this bro.

[nisser]

Why are you against keto by the way? One of the strengths is that the meals would be incredibly quick. You could down an egg/protein shake and a 1/3 cup almonds in less time than it takes to take a leak and you'd have no problem doing that at work.

Chewing pecans is even faster :)

[O-Train]

Also your going to have to bring up the protein intake and increase your meals...4 meals a day isnt enough. Your going to lose a TON of muscle following this bro.

On workout days, counting my post workout dextrose/whey, I have 6 meals. Non-workout days is only 4 (plus a shake). I don't think I'll need a lot more protein (just from personal experience) but I will probably increase protein as carbohydrates are decreased but that will be further down the road.

Going to try and keep a close eye on things and adjust accordingly.

[O-Train]

Why are you against keto by the way? One of the strengths is that the meals would be incredibly quick. You could down an egg/protein shake and a 1/3 cup almonds in less time than it takes to take a leak and you'd have no problem doing that at work.

Chewing pecans is even faster :)

I have a fast metabolism. Factor in a low bf% and zero anabolics and you have a recipe for disaster. Keto is by no means for everyone, not against it, just not for me.

[O-Train]

Didn't have any beans at home so substituted 2 cups of brown rice. Just finished eating lunch and I still feel kinda hungry... Going to go shopping tonight and pick everything up.

Already down to 220lbs. I swear I have to eat junk food and jars of peanut butter to gain weight. Once I clean up my diet the weight just starts dropping. Maybe I will add some chicken to my last meal or try to figure out another meal. Increase my protein intake to a little over 300g. Should be enough.

[ironwill]

Didn't have any beans at home so substituted 2 cups of brown rice. Just finished eating lunch and I still feel kinda hungry... Going to go shopping tonight and pick everything up.

Already down to 220lbs. I swear I have to eat junk food and jars of peanut butter to gain weight. Once I clean up my diet the weight just starts dropping. Maybe I will add some chicken to my last meal or try to figure out another meal. Increase my protein intake to a little over 300g. Should be enough.

dont worry about the weight drop, it will happen fast then slow down, whatever weight you think you are ready, drop another 10 olbs and you will be good.....when you can see the veins and all little striations throughout obliques and legs are a road map, then start worrying about keeping muscle.....
post some pics and then we can really tmakesure your mind isnt kicking you out of focus....
my biggest lesson learned was the scale isnt your friend now, but friends with a good HONEST (not sympathetic or kind) eye, and the mirror are your best tools.....

[ironwill]

Also your going to have to bring up the protein intake and increase your meals...4 meals a day isnt enough. Your going to lose a TON of muscle following this bro.

x2:)

[ironwill]

I have a fast metabolism. Factor in a low bf% and zero anabolics and you have a recipe for disaster. Keto is by no means for everyone, not against it, just not for me.
Countrychic has a great metabolism, and zero anabolics and estrogen not helping fat loss, and she did amazing on keto, i believe i may try this next year as well.....MAY try keto, not sure yet.....I think i need some carbs to be honest...

[O-Train]

Countrychic has a great metabolism, and zero anabolics and estrogen not helping fat loss, and she did amazing on keto, i believe i may try this next year as well.....MAY try keto, not sure yet.....I think i need some carbs to be honest...

I'm really unfamiliar with keto diets. Ive had success dieting down with high carb diets in the past so if it's not broke...Actually now that I'm weighing my food again I'm amazed at how much carbs I must have been taking in. 300g of potato isn't nearly as much as I thought it would be :(. Plus all the fat I was getting from peanut butter and junk food. I might have to up the calories.

I have starting pics posted in my log. I think I am ~223lbs in those pictures. My guess is I will compete somewhere in the 180's but who knows.

On another note, I've decided against the beans. I'm gassy enough and cooking more rice will be easier. I'm thinking for Meal 2 (which gets split on workout days) to have 2 cans of tuna and 2 cups of brown rice.

I got everything I need except the chicken. I get that from my soon to be mother in law who is a meat inspector. I won't tell you guys how much it costs because people would get upset.

[St]

Do you think I need that much protein? I was looking at the numbers and I would have to be up over 400g/day which would add 500+ calories.

I guess I'll have to see how I react to this to figure out how many calories I need and if I need to increase protein intake. I was thinking that I will probably decrease carbs and increase protein as I go along.

You need a little more protein,take it from Mr, Canada 4031.

[O-Train]

Made some changes, looks better than when I started. Thanks for all the help so far.

Meal 1
1 1/2 cups quick oats
1 1/2 cups 1% milk
30g whey protein powder
~765Kcals

Meal 2 (Non workout day)
2 cans tuna
2 cups cooked brown rice
~672Kcals

Meal 3 (Non Workout Day)
60g Whey Protein w/ water
~240 Kcals


Meal 3 (Workout Days)
Remainder of Meal 2


Post-Workout
60g whey protein powder
60g dextrose
~480Kcals

Meal 4
8oz (Cooked) Chicken Breast
300g Potato
~657Kcals

Meal 5
1 Cup 1% Cottage Cheese
4oz (Cooked) Chicken Breast
150g Fibrous Carbs(or about 50Kcals worth)
~397 Kcals

Non Workout Day
2731 Kcals
Pro 316.5g
Carbs 290.5g
Fat 38g

Workout Day
3021 Kcals
Pro 312.5g
Carbs 350.5g
Fat 38g

[Ritch]

On meal 3 you have a protein only meal, I`d add some carbs or fats, and most likely lower the protein amount to 40 grams or so.

[O-Train]

300g of fibrous carbs is too much...ate 200g of broccoli, don't want anymore. Actually this whole last meal sucks. May have to re-think some things.

[nisser]

Are you sure you can cut on 2800 cals on non w/o days?

[JonnyO]

For veggies I dont even bother weighing or measuring them, I just eye them to my satisfaction.

[O-Train]

Are you sure you can cut on 2800 cals on non w/o days?

No, not sure. That's the nice thing about starting a diet fairly early. Lots of time to figure that stuff out.

[varking]

Hye bro i am also starting my first contest diet. Ironwill`s log was great take a look at it bro amazing diet and lots of great info

[O-Train]

Hye bro i am also starting my first contest diet. Ironwill`s log was great take a look at it bro amazing diet and lots of great info

This is my 3rd kick at the can. Thanks for the suggestion, I'll take a look.

[varking]

Sorry my bad... Anyways keep up the good work dude best of luck what show are you doing??

[O-Train]

Sorry my bad... Anyways keep up the good work dude best of luck what show are you doing??

No worries. It's a drug tested show. The UFE National Championships. It's not like competing at the CBBF Nationals but I had to qualify to compete. It's going to work a lot like the Ottawa show someone else was mentioning. What they call the "elite" athletes compete as one big group and there is only 1 overall winner. I don't think you even get a trophy for 2nd place, although I'm not sure.

[O-Train]

Changed up a couple things. I'm feeling too full so I removed the fibrous carbs from the last meal. Added them into the meal before and removed some of the potato. Calorie totals seem more reasonable and the carbs arn't quite as high.

Meal 1
1 1/2 cups quick oats
1 1/2 cups 1% milk
30g whey protein powder
~765Kcals

Meal 2 (Non workout day)
2 cans tuna
2 cups cooked brown rice
~672Kcals

Meal 3 (Non Workout Day)
60g Whey Protein w/ water
~240 Kcals


Meal 3 (Workout Days)
Remainder of Meal 2


Post-Workout
60g whey protein powder
60g dextrose
~480Kcals

Meal 4
8oz (Cooked) Chicken Breast
150g Potato
150g Fibrous Carbs(or about 50Kcals worth)
~568Kcals

Meal 5
1 Cup 1% Cottage Cheese
4oz (Cooked) Chicken Breast
~347 Kcals

Non Workout Day
2592 Kcals
Pro 309g 47.3%
Carbs 259g 39.6%
Fat 38g 13.1%

Workout Day
2832 Kcals
Pro 309g 43.3%
Carbs 319g 44.7%
Fat 38g 12.0%