Struggling for a pre-contest diet

[chrisj]

Hi,

I'm 22 and 246 lbs (holding fat and water), but would really like to rip-up. after reading several articles i get so confused as to how much carbs/protein i am able to take in throughout the whole 16 weeks (or however long it takes me to rip-up).

Therefoere, can someone who is roughly the same weight please provide me with a detailed diet to ensure i lose the weight.

I have attempted chicken and rice before, and i did lose weight but i feel it is so long winded....

any suggestions?

Cheers

Chris j

 

[Jodi]

Please post your current diet.

Be sure to read the stickies at the top of the forum called Guide to Cutting etc...

 

[Brutus_G]

Telling your weight, body fat% or posting a pic,carb sensitivity, current workout days and schedule, and likes and dislikes in food choices would really help. Also as a side thought have you set your goals and time frame?

 

[chrisj]

I've read the stickies and they complicate the matter a hell of a lot more!

I've been low carbing at the moment taking in 50grams of carbs the following days 1-3:

Meal 1: Protein shake

Train - Protein shake afterwards

Meal 2: Protein shake

Meal 3: 25grams of carbs - usually coming from potatoes along with Gammon/Corned beef

Meal 4: Protein shake

Meal 5: 25grams carbs. again pots with gammon/corned beef/tuna

Meal 6: Shake

Day 4; Carb increase to 100grams (protein stays the same)

Day 5; Carb increase to 150grams (protein stays the same)

Day 6; Carb increase to 200grams per day (protein stays the same)

Day 7; Load high on carbs.

Any suggestions?

Can you work out how much i roughly need to take in for my weight? 246 llbs

 

[Jodi]

Why do you want to go low carb? You have 16 weeks.

How much do you need to lose?

 

[chrisj]

Not really bothered what weight i am, i just want to be ripped to the bone!

 

[Brutus_G]

Very rough rough estimate is weight times 12 to 14. So times= 3200 cals now how many cals have you been eating on each day of the week and what are the macros like. Macros being protein,carbs,and fat sorry if you already know this. What's your training split? cardio weights

 

[Jodi]

How can you not be bothered. If you are competing you have a certain weight class you must be reaching for.

 

[chrisj]

i dont calorie count at all. im consuming 330grams of protein per day and recently been doing a low carb diet but its not working.

Monday - shoulders, calves
Tues: hamstrings, quads, abs
Weds: chest, calves
Thurs: back, abs
fri: bicep and tricep

 

[Jodi]

You don't have a specific weight goal, you don't calorie count and you assume your foods. You aren't real serious about this competition are you?

 

[Brutus_G]

Try adding 2 30 mins cardio sessions after your lifting (note each on a separate day)then steadily build it up. Also lifting 5 days straight might be to much. If i go through the trouble to Make a diet for you will you actually follow it. The diet will have the measurements in cups,tsp,and general portions so on. It wont be extremely accurate but it will be close enough and will be easy to follow. That said protein Shakes and potatoes as a diet leaves out fiber and the thermionic(god i hope i spelled that right lol) effect of real food. Plus some people can't cut with starches in their diet like potatoes,bread,rice,and so on.

 

[Jodi]

Well I don't "make" diets for anyone so your in Brutus's hands.

 

[Brutus_G]

Lol I'll basically see if he loses weight at 1-2 pounds a week at 3200 cals the just calc the macros up and make a diet out of his fav foods(veggies meat and fat wise). Low we'll try 40prot30c30f high every 4th day 20prot60carbs20fat. If the carbs are to high lower em and to low raise em. I wasn't trying to say I'm an expert, i really am just trying to help. This is how i got to 6% body fat.

 

[Jodi]

I understand Helping is good but just remember those that want help must help themselves too. IOW - He doesn't seem serious enough for me to put in the efforts of creating a diet. He doesn't seem to want to read and understand. He just wants a diet created for him and I won't do that.

 

[Brutus_G]

Yea but you see i have a conflict lol i made a list of goals for this month and one is to always help others if I'm able too lol(another one being gaining 22 pounds of lean muscle but that's a diff story) .

 

[jaim91]

bODYBUILDING.COM has some great pre-contests diets in their nutrition section of the articles

 

[BulkMeUp]

bODYBUILDING.COM has some great pre-contests diets in their nutrition section of the articles

Even so, he still needs to know exactly what he is eating and develop counting cals to a fine art to make things work. Those calcs are based on a persons LBM, Goals, likes and dislikes which will differ between each individual.

 

[Brutus_G]

True. O man what do you like to eat out of this list
Spinach,broccoli,green beans,and zucchini
Turkey breast,chicken breast,tuna/any fish,and lean beef( i now you like protein powder so that's why it isn't up here.)
olive oil, flax oil, nuts(peanuts,sunflower,almonds,and walnuts)
for carb up day keep it clean don't gluttonize and you should be cool. food choices should be sweet potato, oatmeal natural rolled/steel cut/whatever as long as it's unprocessed, rice not sticky or fast cook, fruit keep it to 3 pieces early in the day. Give me two days after you state your fav foods cause i got school today and gotta weight lift before that 5:30-6:30 8:30-3:10

 

[chrisj]

Whoa....guys,guys, guys...

before you all (jodi) start being all critical, i am merely asking for advice. i've been training for 4 years and just want some help.

I'm not competing as such, i just want to diet as if i am competing. Or even still, i diet which will keep me lean all year. my body type can add muscle easily but can also add fat tremendously easy.

BRUTUS - I like broccoli, green beans, chicke, tuna (not dry, with mayo, only a small amount though), i cook most meats in olive oil so im cool with that. never tried flaxseed oil, although im willing to try. never tried sweet potato, but again i am willing to try...

oatmeal is cool, and fruit is cool.

i'll wait for my diet fella, cheers

 

[BulkMeUp]

I'm not competing as such, i just want to diet as if i am competing.

Comp diet is very very strict. There is little or no margin for error. It gets worse as you get closer to the comp when you do things like drop all salt and dairy..etc. It drives almost all doing it insane and they hate it. But it all starts with knowing exactly what you are eating and how many cals.

Or even still, i diet which will keep me lean all year. my body type can add muscle easily but can also add fat tremendously easy.

As a start, i suggest you get very strict with your present regular diet. That itself will help in keeping you lean. You dont need to go as far as a comp diet for that. Which means counting all cals/macros for every scrap of food that goes into your mouth

 

[Gordo]

http://www.ironmagazineforums.com/showpost.php?p=524976&postcount=1

 

[Jodi]

Whoa....guys,guys, guys...

before you all (jodi) start being all critical, i am merely asking for advice. i've been training for 4 years and just want some help.

I'm not competing as such, i just want to diet as if i am competing. Or even still, i diet which will keep me lean all year. my body type can add muscle easily but can also add fat tremendously easy.

BRUTUS - I like broccoli, green beans, chicke, tuna (not dry, with mayo, only a small amount though), i cook most meats in olive oil so im cool with that. never tried flaxseed oil, although im willing to try. never tried sweet potato, but again i am willing to try...

oatmeal is cool, and fruit is cool.

i'll wait for my diet fella, cheers

Critcal? You betcha and here are my reasons.

Nobody should do a competition diet that isn't competing. It's unhealthy dieting and a risk to your overall well being. I will participate in no part of that. You want to compete and you are serious, then maybe we can talk.

I take this stuff seriously and when I see someone that doesn't want to dedicate themselves it ticks me off. You came in here asking for a competition diet but you don't know how much you want to weight and you don't want to count calories and now you say you don't even really want to compete. You want someone to create a diet for you free without putting in any effort on your part .......yes, I will remain critical and have no regrets on what I said.

 

[Brutus_G]

Cals-3200 eat this for 3 days 40prot30c30f
Meal1- 53g protein 60g carbs 18g fat(some may disput high carbs and fat in a meal but i think it works and well. Look at a typical diabetic diet.)
83grams oatmeal slow cook=3/4 a cup(about) 50carbs
200grams turkey or 155 chicken=about a cup and a 1/3 a cup(in medium sized strips pushed down a little. This is after cooking=50grams protein 1-3 grams fat
200grams green beans=2 cups of cut green beans 10carbs
18-20 almonds=15grams of fat
half a grapefruit if u can stomach it sugar free(not required but helps)
1 fish oil capsule
Meal2 53gp 60g carbs 18 fat
Same as meal 1
Protein can be changed to 1 and a half cans of john west tuna
fat can be 3 tsps of olive or flax oil( don't cook with oil put on veggies or meat, never cook with oil)or 30 peanut money nuts or 6 tsps of peanut/ any kind of nut butter
1 fish oil capsule
Meal3 53g p 60g carbs 18 fat
same
meal4 53g prot 40 carbs 18 fat
same for protein
4 cups of cut green beans and can have another 2 cups of broc or spinach or lettuce or zucchini.
fat same

Meal553g prot 20 carbs 18 fat
same for protein
4 cups of any veggies ive mentioned
fat same as all meals 3 tsps,18 almonds 30 peanuts so on

Meal653g prot 0 carbs 18 fat
same for protein
same for fat
wait for an hour and a half to go to bed after eating

sorry if it's alittle messy and the exact totals are not perfect but it will give you consistency. So if your not loseing fat then we can cut some carbs and cals. Try to lose only 2 pounds per week pm or email me if it's faster(We don't want that shit). Take a fish oil at each meal and try getting some vitamin c and e with the first 3 meals. Get a calcium supp very important try and get at least 1200mg a day. Also if you wanna switch a food protein with your protein powder thats cool and may be beneficial for 2-3 meals but only for 2-3 meals no more. Eating and breaking food down takes calories. If your really hungry just tell me we can increase the veggie portions. Also on your 4th day carb up look in the mirror if u seem to be gaining fat your eating to much(don't glutteniz or eat a load of crap eat healthy. fruits are cool but only 3 peices) Monitor yourself closely see if it's working if not tell me. Add those 2 30 min mod inten cardio sessions after your weights. Any questions just ask any mistakes please tell.

 

[juggernaut]

Whoa....guys,guys, guys...

before you all (jodi) start being all critical, i am merely asking for advice. i've been training for 4 years and just want some help.

I'm not competing as such, i just want to diet as if i am competing. Or even still, i diet which will keep me lean all year. my body type can add muscle easily but can also add fat tremendously easy.

BRUTUS - I like broccoli, green beans, chicke, tuna (not dry, with mayo, only a small amount though), i cook most meats in olive oil so im cool with that. never tried flaxseed oil, although im willing to try. never tried sweet potato, but again i am willing to try...

oatmeal is cool, and fruit is cool.

i'll wait for my diet fella, cheers

why stay lean all year round? I did that for a year and lost some strength. I didnt do it this year and made greeeeat gains on a small lalyer of fat. I definitely see the need for an offseason. Perhaps that might help you too?

 

[Gordo]

How can you build a diet without a proper estimate (or even a ballpark figure) of %bf? The requirements for 246 @ 6% is way different than 246 @ 20 or 30 %bf

 

[Brutus_G]

I can't exactly know because he doesn't know. This is just a baseline to see where he's at right now. If he gains weight lower or if he loses to much raise it. I now it's not precise but it's the best thing for right now.

 

[Gordo]

m'kay