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6 week competition diet
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Posted by: lnvanry
So I am looking for a 6 week diet. My BF is 7% weighing in at 175 and 5'11".
I am 22.
I am not stepping on stage but I want to "mock" a competition preparation to a T. I know that your body enters a anabolic state before a show and you can put more weight on afterward this way rather than constatnly bulking. Plus summer is coming up soon and I am going to Greece. I have been bulking for 1 year and gone from 128 to 175. I currently eat 4K relatively clean calories a day (40% carbs, 40% protein, 20%fat).
I am looking for a strict regimen without paying the local pro at my gym $250 for a meal plan. This guy has made quite more than that off me this year and being a student makes thing a little tight.
Any feedback would be great, thanx
Posted by: JLB001
Post your current diet.
Posted by: lnvanry
5 g of glutamine upon awaking
meal 1
3 whole eggs and cheese
1 whole piece of fruit
1 cup of oatmeal and somes sugar
1 serving of juice
2 g of flaxseed oil
workout-5g of glutamine/4g of luecine/ 2 g of isoluecine and valine
post workout
60g of whey
40 g of carbs
10 oz of skim milk
meal 2
2 quaterpound sirloin cheese burgers
1 glass of whole milk
shake (1000 cal)
60g of protein
110 g of carbs
2 spoonfulls of peanut butter
herseys syrup
10 oz of skim milk
meal 3
10 oz of chicken
1 cup of white rice
meal 4
10 oz filet
baked potato w/ sour cream and butter
bedtime shake (350)
17g of fat/17 carbs/34 of casein protein
typically 40% protein, 40% carbs, and 20% of fat
I usually sleep 8-10 hour a night and do no cardio or abs...ever. My BF went from 4.5 to 7 over the last year. I have been told that it is too hard to take a competition diet seriously, when there is no competition, but I will have no problems with following instructions.I hardly know anything about dieting and carb depletion and loading, so I might need to go over the ABC's of a competition diet.
Posted by: Jodi
Ditch the milk, butter, potato, sour cream, fruit (except for apples and grapefruit), fruit juice, peanut butter, hershey's syrup, white rice, bread and cheese. Cut the egg yolks down to 1 per day and add in more egg whites instead. Trim the red meat to only ONCE per day or better yet, once every other day. Add in green veggies, brown rice and fish oil and whala! You have a competition diet.
No joke either LOL!
Posted by: lnvanry
R U serious? No carb changing. I am supposed to keep my carb levels constant for 6 weeks. What about sodium intake? Sleeping patterns? Meal timing and spacing?
Thanx for the input Jodi
Posted by: JLB001
Ditto what Jodi said.
Posted by: Jodi
That depends on how you respond to carbs. Closer to competition you are, typically the less carbs you eat.
Sodium keep low. If you are going to sodium load then you need to read up on that.
Meal timing and spacing is just like any other diet. Be sure your carbs are at pre and post workout and that your bedtime meal is protein and some EFA's.
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6 week competition diet
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