need help fine tuneing

[thedude]

hey guys im going to do a comp in october been lifing weights for about 3 1/2 years never really been serious till the start of this year ive got the workout part of it pritty well down but the food and how much and what not is the hard part. I eat well but how much brown rice for what u want to achive like i could just eat my heart out but when it comes to the comp i need to cut down but need to keep the right amount of food coming in how do u guys work that stuff out ?

[rotangs on]

Post up your current day to day diet. Then we could see what and where you would need work on mate :grin:

[thedude]

6.30am protien shake +glut half a cup of otes

10.00am 10 egg whites

12.00 half cup brown rice med peace of meat chicken / steake

3.00pm protien par or 10 egg whites

5.00pm workout

6.15 shake+glut

6.30pm more meat vegies kumra potato

9.30pm shake+glut

[Optimass]

Whats your current body weight, age and approx bfat %?

Number of days trained Weights/Cardio?

[thedude]

96-98kg age 24 and 13% body fat

train 5 days monday to friday 15min walk after every work out also walk for 40 min on sat and sun

[Optimass]

Pretty solid plan workout plan. If your around 12% your in a good position to set a 10 - 12 week goal to drop down to an acceptable %.

One concern is that amount of eggs in your plan. Not a bad thing really but they are high in sodium and require a bit of work for your body to break down.

6.30am protien shake +glut 1 full cup of otes + Frozen Apple / 2 Kiwi Fruit

10.00am Protein bar

12.00 Full cup brown rice 1 x grilled chicken breast/or 180g Tuna

3.00pm 3Tbl lite cottage cheese + 100g tuna in canola oil + 1 orange

5.00pm workout

6.15 shake+glut

6.30pm Grilled Chicken Breast/Steak/fish with a brocoli head or a large salad only

9.30pm shake+glut

A place to start - you need to take in 4-5L of water also. It's better to get this down as a firm habit before you start reducing calories at about 12 weeks out. (2 cups with every meal + 1 - 2L when training)

If you can manage a 15 minute cardio in the morning before breakfast this will help also. (This increases the closer you get to the show).

Hard to say exactly what will work for you without a historical account of your training and daily intake. If you're not keeping a diary now is a good time to start.

I recommend using the journal on this site and posting some picks - nothing like some constructive feedback to keep you moving in the right direction.

[thedude]

oh cool cheers for the input. questions, frozen apple? just plane cottage cheese? i use eggs coz its easy for me to make and eat kinda cheep. it is mostly the carbs u have to measure near the comp?

[Optimass]

oh cool cheers for the input. questions, frozen apple? just plane cottage cheese? i use eggs coz its easy for me to make and eat kinda cheep. it is mostly the carbs u have to measure near the comp?

Apple is low GI carb with small amount of fructose - preffer frozen as it cools the shake down without having to add ice.

Just Plain old cottage cheese - use the lite version .... is another inexpensive choice to alternate with eggs.

Not nessesarily carbs as much as calories. Carbs and protein have 4cal per one 1gram. Fat has 9cal per gram. Provided your eating below your bodies base caloric requirement you will lose bodyfat. By not taking heavier carbs like potato/pasta/rice/bread/kumara with your evening meal, and increasing workload by way of cardio - you should notice a gradual drp in Bfat without losing muscular size and dying of starvation. (Note - the incease in carbs in the morning is to ensure there is enough glycogen stored for workouts - maintains size in the muscle fibre).

protein should be around 2g per kg body weight - @98kg thats 32g over 6 meals ... 784cal from prot .... if you try and run on approx 900cal from carbs and 200cal good fats, you should make an easy drop - provided you do the work. (Im guessing you are around 1.75 cm tall = approx 2000 cal per day BMR)

There are a number ways to drop your bodyfat for a show - I use a variation of the 'Ketogenics' diet from about 6 weeks out as it works best for me - and only after a gradule drop to around 8% by slowly reducing carbs in the diet and replacing them with a good fat source and a lot of water. (GF = MCT / Flaxseed / fishoils)

[disasterpiece]

Optimass what do you think about just having a small amount of carbs with breakfast then again preworkout too lower bodyfat. Does this sound too extreme?

[Optimass]

Optimass what do you think about just having a small amount of carbs with breakfast then again preworkout too lower bodyfat. Does this sound too extreme?

I wouldn't say extreme - I read an article recently about how it is possible to run your body in ketosis and still take carbs either side of the workout and still remain in ketosis, which makes sense.

Low carb diets are not neseesarily your best option for pre-contest because most people fail to guesstimate an accurate carb up, resulting in showing flat on the day. I'm an ENDOMORPH and have found this to work well for me. If your an ECTOMORPH there is no reason to do this as you run a higher risk of coming in flat and small. (should be able to keep the carbs in start to finish).

You best option would be to take on some high GI carbs pre workout as an insulin spike will support intensity and then take in some quality low gi carbs on the other side so the body can pack out the muscle with glycogen. (IMO - doing this will significantly reduce muscle waste while forcing your bodie into ketosis - I have never lost muscle, only gained!)

Also --- REM: glygoen stores 2:1 ratio with water in your muscle so it pays to be fully hydrated. In the abscence of enough carbs your body will look to replace the absence of glycogen (post-workout) with water provided there is enough in your system. This is key to keeping your muscles full right up until the day of the show. Will also support your sanity as your brain and heart are able to process ketones as energy (In the absence of glucose = ketosis) but require water to make it work. (the weighted mass of your brain is aprox 70% water). Mood swings and light headedness can be reduced by superhydrating.

Apologies for the size of the reply - hard to explain in full without the technical jargon! :?

[Optimass]

the short answer ... provided your caloric intake is below expenditure - yes you will lose body fat but may lose strength and musclular size. (size - not ness muscle!)

[diamond]

Also --- REM: glygoen stores 2:1 ratio with water in your muscle so it pays to be fully hydrated. In the abscence of enough carbs your body will look to replace the absence of glycogen (post-workout) with water provided there is enough in your system. This is key to keeping your muscles full right up until the day of the show. Will also support your sanity as your brain and heart are able to process ketones as energy (In the absence of glucose = ketosis) but require water to make it work. (the weighted mass of your brain is aprox 70% water). Mood swings and light headedness can be reduced by superhydrating.

Last comp i went almsot 48 hours with no fluid. Never again, i felt like i was dying by the time the evening show came around.

Next time i diet i'm going to try a method similar to what you have just described. And i'm not going to carb deplete/load or sodium load/deplete either.

[Optimass]

Last comp i went almsot 48 hours with no fluid. Never again, i felt like i was dying by the time the evening show came around.

Next time i diet i'm going to try a method similar to what you have just described. And i'm not going to carb deplete/load or sodium load/deplete either.

Trial and error is the best way .... let me know if you need any help.

[1day]

'The Dude' ,u sound like a pritty solid guy, man u must be commited to do your 15min cardio a day...................... (bahahahaha woteva!, u cant evan stick to that ,u slacker) ,you shoud be as commited as ur training partner, then ud look as ripped as him. bahahaahahahah!!!!!

so yea ,as others may gather we train together and we are both gona do same comp in oct (NZFBB CNIs),so my ears are open for as much advice as possible too.

cheers

[disasterpiece]

the short answer ... provided your caloric intake is below expenditure - yes you will lose body fat but may lose strength and musclular size. (size - not ness muscle!)

thanks. i thought if i had carbs for when i train this woulndt be too bad, perhaps just having a very small amount each meal will be a better approach. we will see :wink:

[2guns]

DP- why dont u just drink some coke?

[disasterpiece]

DP- why dont u just drink some coke?

samwelly isint shipping it from his site now and i cant be fucked going to a dairy