Advice please! Pre contest diet

[Big-Jazza]

Hey guy, I've just turned 16 and I'm weighing in at 108kg with a 15% bodyfat and I'm 11 weeks and 4 days out from my first competition which will be the Christchurch Grand Prix. I've currently change my diet and workout plan to this.

6am: 45minutes cardio

7:30am: 1/2 cup of Rolled oats, 1 banana, 5eggs

10am: 1/2 cup of brown rice, 150g chicken breast

12pm: 1/2 cup brown rice, 150g chicken breast

2-3pm: 100g of coleslaw, banana, 100g of chicken/fish

4-5pm: 100g of coleslaw, banana, 100g of chicken/fish

6-7pm: 100g of coleslaw, banana, 100g of chicken/fish

7pm Pre workout: 2 scoops of mass stacker

9pm Post workout: 5 scoops of mass stacker

9-10pm: 100g of coleslaw, banana, 100g of chicken/fish

Please share advice or any tips. Cheers

[baysprop]

108kgs 15% bodyfat and just turned 16..monster

[samoan_muscle]

Hey guy, I've just turned 16 and I'm weighing in at 108kg with a 15% bodyfat and I'm 11 weeks and 4 days out from my first competition which will be the Christchurch Grand Prix. I've currently change my diet and workout plan to this.

6am: 45minutes cardio

7:30am: 1/2 cup of Rolled oats, 1 banana, 5eggs

10am: 1/2 cup of brown rice, 150g chicken breast

12pm: 1/2 cup brown rice, 150g chicken breast

2-3pm: 100g of coleslaw, banana, 100g of chicken/fish

4-5pm: 100g of coleslaw, banana, 100g of chicken/fish

6-7pm: 100g of coleslaw, banana, 100g of chicken/fish

7pm Pre workout: 2 scoops of mass stacker

9pm Post workout: 5 scoops of mass stacker

9-10pm: 100g of coleslaw, banana, 100g of chicken/fish

Please share advice or any tips. Cheers

Who wrote this diet up for you?

[nate225]

Hey guy, I've just turned 16 and I'm weighing in at 108kg with a 15% bodyfat and I'm 11 weeks and 4 days out from my first competition which will be the Christchurch Grand Prix. I've currently change my diet and workout plan to this.

6am: 45minutes cardio

7:30am: 1/2 cup of Rolled oats, 1 banana, 5eggs

10am: 1/2 cup of brown rice, 150g chicken breast

12pm: 1/2 cup brown rice, 150g chicken breast

2-3pm: 100g of coleslaw, banana, 100g of chicken/fish

4-5pm: 100g of coleslaw, banana, 100g of chicken/fish

6-7pm: 100g of coleslaw, banana, 100g of chicken/fish

7pm Pre workout: 2 scoops of mass stacker

9pm Post workout: 5 scoops of mass stacker

9-10pm: 100g of coleslaw, banana, 100g of chicken/fish

Please share advice or any tips. Cheers

Who wrote this diet up for you?

With all the chicken & coleslaw I know you're thinking about KFC Samoan Muscle! :pfft: :grin:

[Big-Jazza]

Haha well I'm not samoan, but I am very genetically gifted I guess you would say. I just wrote the diet up myself?

[samoan_muscle]

Hey guy, I've just turned 16 and I'm weighing in at 108kg with a 15% bodyfat and I'm 11 weeks and 4 days out from my first competition which will be the Christchurch Grand Prix. I've currently change my diet and workout plan to this.

6am: 45minutes cardio

7:30am: 1/2 cup of Rolled oats, 1 banana, 5eggs

10am: 1/2 cup of brown rice, 150g chicken breast

12pm: 1/2 cup brown rice, 150g chicken breast

2-3pm: 100g of coleslaw, banana, 100g of chicken/fish

4-5pm: 100g of coleslaw, banana, 100g of chicken/fish

6-7pm: 100g of coleslaw, banana, 100g of chicken/fish

7pm Pre workout: 2 scoops of mass stacker

9pm Post workout: 5 scoops of mass stacker

9-10pm: 100g of coleslaw, banana, 100g of chicken/fish

Please share advice or any tips. Cheers

Who wrote this diet up for you?

With all the chicken & coleslaw I know you're thinking about KFC Samoan Muscle! :pfft: :grin:

KF wha? Never heard of it bro...least not in my super clean diet of 2 weeks anyway.

[samoan_muscle]

Haha well I'm not samoan, but I am very genetically gifted I guess you would say. I just wrote the diet up myself?

Genetically gifted? Good for you mate...someones got to blow your trumpet, why shouldnt it be you.

[samoan_muscle]

I just wrote the diet up myself?

If you've got the money, go see a dietician.

Contest prep is unique to every individual. Its too hard to say on here how many calories you should be eating.

I'd also get your bodyfat checked...you could be alot higher than you think.

At a glance, get rid of your coleslaw, fruit and mass stacker.

[mr natural]

At 11 weeks out and 15% i'd get alittle stricter, drop the banana's and the mass stacker asap! 11 weeks you'd wanna be a bit lower than 15%

[Big-Jazza]

What should I replace them with?

[Pseudonym]

Coleslaw depends on how it's made, but unless you've made it yourself, chances are it'll have a fiar bit of sugar in it. Replace it and the fruit with fibrous veges like broccoli, cauliflower, etc. Most of the salad veges are ok - tomatoes in moderation.

The mass stacker will be loaded with carbs and fats. It's designed to bulk you up, and that's the opposite of what you want to do now. Swap it for standard whey protein (whey concentrate or a blend is fine - you don't need an isolate just yet).

It's probably a good idea to post up a photo so we can get an idea of your body fat % too. We can lend advice like we're doing now, but as SM says, it's best to find an experienced trainer who can look after you.

[Big-Jazza]

Heres a back shot

[tomsammce]

Heres a back shot

u sure ur 16 man? u got a hearty beard and premature balding of the medula oblingata by the looks.

but seriously thats some solid going for 16.

how tall ru?

[samoan_muscle]

Heres a back shot

Your more than 15% going by your handles dude...

[weener lad]

Not Steve O's younger bro are you fella?

[Big-Jazza]

I turned 16 last year in October. My mid section is like my weakest point. When I was 14 a used to be very fat and I lost 26kg in 2months just through running and dieting, I was left with some loose skin around the waist. admitively I haven't tried to get rid of it. But I'm going to start as I do want to compete, and need a small waist. Also I'm not steve ortons little bro.

[Big-Jazza]

Oh an I'm 6.2 I think?

[Bobsta]

Very good size indeed, as the other guys suggested you need to clean up that diet asap as there is quite a bit of bodyfat to lose. Looks like those hormones kicked in quite early on for you as well as Tom pointed out you're def sporting a lush bush on your face, its a good thing...