I competed in my first mens physique show a few weeks ago. I placed fifth in my class out of 16 guys. I was def happy about how I looked given the fact I only had 8 weeks to prep. Went from 10% bf to around 3% in those 8 weeks. I figured I would share my diet with you bros.
7 am wake up. Eca stack fasted cardio
9 am 8 egg whites 1 scoop iso 100 1/3 cup oats. Cinnamon and vanilla extract.
Sometimes I drank this as a shake or I cooked it in a 8 in fry pan like a pancake.
12pm 6 oz lean protein half a sweet potato and a vegetable
3pm same as above
5pm TRAIN!!!!!!!!!!!
Post workout shake. 2scoop iOS 100 1 tbsp flax oil mixed wih water
8pm 6oz lean protein vegetable and half an avocado.
Before bed 10-11pm. 2 scoop iso 100 1Tbsp flax oil mixed with water.
I did not eat any red meat over these 8 weeks. Protein came from chicken beast salmon halibut and tuna. I ate fish at least once a day. And had a lot of salmon as my last meal. Not every night but most.
If I am going to be honest I did cheat a little. Not whole cheat days but 2 cheat meals a week. Usually like Taco Bell or five guys or pizza. I happen to have a tasty metabolism so I'm lucky.
I also did fasted cardio for 30 mini 4-5 days per week. Lifted 6 days per week. Split was chest and bis, legs calves, back and tris, shoulders and calves. That about covers it. Hope this helps someone.
7 am wake up. Eca stack fasted cardio
9 am 8 egg whites 1 scoop iso 100 1/3 cup oats. Cinnamon and vanilla extract.
Sometimes I drank this as a shake or I cooked it in a 8 in fry pan like a pancake.
12pm 6 oz lean protein half a sweet potato and a vegetable
3pm same as above
5pm TRAIN!!!!!!!!!!!
Post workout shake. 2scoop iOS 100 1 tbsp flax oil mixed wih water
8pm 6oz lean protein vegetable and half an avocado.
Before bed 10-11pm. 2 scoop iso 100 1Tbsp flax oil mixed with water.
I did not eat any red meat over these 8 weeks. Protein came from chicken beast salmon halibut and tuna. I ate fish at least once a day. And had a lot of salmon as my last meal. Not every night but most.
If I am going to be honest I did cheat a little. Not whole cheat days but 2 cheat meals a week. Usually like Taco Bell or five guys or pizza. I happen to have a tasty metabolism so I'm lucky.
I also did fasted cardio for 30 mini 4-5 days per week. Lifted 6 days per week. Split was chest and bis, legs calves, back and tris, shoulders and calves. That about covers it. Hope this helps someone.
