4 All Diet Guru's...Feedback Wanted

**Fit Freak** · 12-16-2002, 01:43 PM

OK.....I started my strict diet last week...16 weeks out from competition day. I'm posting it and looking for any comments/feedback you guys wish to provise. It is not meant to be an ultra-low carb diet...more of a mderate to low carb (all slow burning carbs), high protein...low fat diet. I'd like to keep my carbs near this level until about 8 weeks out...at that time I'll decrease carbs more...mybe add some fat. Here it is...my diet for the past week and next 4-6 weeks or so:

Meal 1:
8 Egg Whites / 1 Cup (dry measure) Oatmeal

Meal 2/3/4:
Tuna / 1 Tbsp Light Parmasen Cheese / 1.5 Cups Cooked Sliced String Beans
OR
1 Egg / 8 Egg Whites / 1.5 Cups Cooked Sliced String Beans

Train / Cardio

Meal 5:
8 Egg Whites / 1 Cup (dry measure) Oatmeal

Meal 6:
Tuna / 1 Tbsp Light Parmasen Cheese / 1.5 Cups Cooked Sliced String Beans
OR
1 Egg / 8 Egg Whites / 1.5 Cups Cooked Sliced String Beans

*** 1 to 2 Tbsp Flax Seed, 400 IU Vit E, 1000mk Vit C, 1500mg Calcium, Multi...daily***

Sundays - Carb up/refeed.....double the normal carb intake....slightly lower protein intake

My comments:
- lacks variety but I find it hard to be strict when I don't keep it plain and simple...need a routine
- need to add maybe some fruit (apple..some raspberries, strawberries, bleberries)
- not using high glycemic carbs post workout

**Fit Freak** · 12-16-2002, 01:45 PM

Forgot to mentio my stats...

BW = 185lbs
BF% = about 12-13%
Height = 5'6"
Age = 25
Competition Date - March 29th and April 5th

**Yanick** · 12-16-2002, 02:36 PM

IMO, your diet looks like its mostly protein with oatmeal as your only carb source and the 1-2 tbsn flax as your only fat source.

Spread your carbs out and maybe even diversify them, add fat to more meals.

I'm too lazy to count, but your cals might be a bit low. Have you calculated them? You should start with about 2200 cals and adjust from there.

**w8lifter** · 12-16-2002, 03:44 PM

Originally posted by Yanick
IMO, your diet looks like its mostly protein with oatmeal as your only carb source and the 1-2 tbsn flax as your only fat source.

Spread your carbs out and maybe even diversify them, add fat to more meals.

I'm too lazy to count, but your cals might be a bit low. Have you calculated them? You should start with about 2200 cals and adjust from there.

I'm too lazy too...so what he said

Not enough fat, spread your carbs out....are you really going to eat tuna, eggs, oats and green beans 6 times a day for 6 weeks?

**Fit Freak** · 12-16-2002, 06:43 PM

This diet works out to be about 280P/150C/65F/2300cals

W8...I now it seems like the same thing everyday and it is....can you give me some meal ideas that you utilize during contest prep...I just need to keep things simple...otherwise I have a tendancy to get off track with my diet.

I'm thinking about adding maybe some nuts, celery, salad mix, apple, a little brown rice maybe, and a serving or two of chicken to replace a can of tuna. Not sure what else...maybe some vgies with breakfast to make an omlette.

Ideas woud be rgeatly appreciated as well as comments on my macros. I plan to make changes at about 10-12 weeks out depending on my condition and progress made.

THX a million guys!

**w8lifter** · 12-16-2002, 08:22 PM

Nuts don't really make for a good fat in a pre-contest diet....use now, sparingly, but gradually cut 'em.

5 oz Sweet potato, 1/2 cup oats, 3/4 cup cooked brown rice all equal about the same amt of carbs/calories, so you can mix and match those w/ your meals for variety. An apple in there a couple of times a week would go good too.

Protein....there's so much more than tuna and eggs....salmon, lean ground beef, lean ground turkey, chicken and turkey, roast beef....There's really no need to limit yourself to tuna and eggs! What about protein powder...do you not use it?

Fat...make sure you're getting around 10-15 g fat in each meal....it'll help control insulin release and keep you in more effective fat-burning.

Veggies....mix it up, there's no need to count the calories in veggies...make a salad w/ dark green veggies...a little flax seed oil (count that) and apple cider vinegar for dressing and your good to go.

**Dr. Pain** · 12-16-2002, 08:23 PM

...and do as she says...not as she....Oh Hi

w8

DP

**w8lifter** · 12-16-2002, 08:29 PM

Originally posted by Dr. Pain
...and do as she says...not as she....Oh Hi

w8

DP

STFU

**Dr. Pain** · 12-16-2002, 08:40 PM

Sorry....I only respond ot GGGGGGRRRRRR or "You Suck"

STFU does nothing for me!

DP

**w8lifter** · 12-16-2002, 08:41 PM

**Fit Freak** · 12-17-2002, 06:08 PM

Thanks w8...I've been counting the vegies...which I should stop. I'm going to try and mix up my protein sources...and yes..I use protein powder (Optimum) but I do so sparingly. Prefer whole foods I guess. I'll have a 30g serving of carbs at each of my meals...except the last....give it a try beginning Friday....but I'm going to have to gradually cut back as time passes. Also...I'd prefer the "no nuts" vs nuts in the diet so I'm going to leave them out...find it too hard to eat 1oz.

I'll keep ou posted as to how things go over then next few several weeks. I'm really pumped for the competition so I thank you all for the feedback....and hopefully you won't mind if I continue to post numerous questions

**w8lifter** · 12-17-2002, 07:24 PM

Not at all...good luck w/ everything

**Fit Freak** · 12-18-2002, 05:36 AM

Thx...need to go to the stre today...

Hate looking at all those thing I can't have

**Twin Peak** · 12-18-2002, 06:03 AM

Some good advice.

Why aren't you have a post workout shake? Immediately.

Why aren't you using anticatabolic supplements to prevent as much muscle loss as possible?

If you are truly getting 150g of carbs why do you need a refeed? I wouldn't bother on a contest cut.

If you are doing cardio, you'll want to add more food.

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