[king james]

So far this is the contest diet i have been given so far to run until closer to the date, from there it will change with carb depletion and loading ect ect...

meal 1.
3shredded wheat biscuit
protein shake mixed in water x2 scoops whey

meal 2.
153 grams of potatos
160 grams of chicken or 1 can of tuna

meal 3.
22 mini rice cakes
protein shake mixed in water x2 scoops whey

meal 4.
12 egg whites or one can of tuna
153 grams of potatos

meal 5.
22 mini rice cakes
protein shake mixed in water x2 scoops whey

meal 6.
180 grams sirloin beef
2 cups veggies

4liters water ED
500mg calcium with meal 1 and 4
Multi with meal 4
B complex with meal 1

[mperk]

Hey dude looks good (not that i am an expert at contest diets...) when is your contest?

[lil big man]

Hey King, how many calories is all that? What weight are you competing at?

[tylerp]

in meals 2 and 4 you have potatoes. I was just wondering what kind? because a sweet potatoes and yams are a better carb source. And in meal 3 and 5 why did rice cakes as your carb source? (just curious) because i am pretty sure they are a higher glycemic carb also.

[irish]

what stage area you in , in your dietinh how long before the show and what is your present bodyfat

[prime52]

I like to break it down by months diets look solid.

month 1
start dieting for a contest at least 6 months in advance. try to have plenty of time to prepare. For the first month simply cut out all junk foods and eat nothing but clean foods. Such as beef, chicken, turkey, fish, eggs, milk, protein shakes, rice, potatoes, pasta, fruit, vegetables, etc. try to eat about 5-6 small meals each day. drink plenty of water at least 1 gallon a day. I will also do about 30 minutes of cardio exercise 4-6 times each week, before breakfast. I will continue my regular weight training workout.

month 2
still eat the same as mentioned above. But increase cardio exercise to at least 45 minutes, 5-7 times per week, before breakfast. The whole idea of doing cardio before breakfast is to help burn up more stored bodyfat<very debatible but works for me>. At this time there is no food in your system to be used as fuel so you'll burn more bodyfat from your cardio. It also helps to jump start your metabolism for the day. After exercise your metabolism is elevated and remains so for
several hours.

month 3
begin to cut back on my portions of starchy carbohydrates while keeping my protein intake high (between 280-320 grams of protein per day). I also eat more vegetables. My diet is now mainly foods such as very lean meat, poultry, fish, protein supplements, vegetables, rice, potatoes, oatmeal, etc. I will increase my cardio to about 60 minutes each morning before breakfast.

month 4
The fourth month is pretty much like the third month with dieting and doing cardio each morning before breakfast. I will also start practicing my mandatory poses 3-4 days per week. At this stage one should getting lean and can start to see the definition showing in my abs, legs, back, chest...if not there is a problem haha...

5th month
The fifth month before the contest get stricter with diet. eat approx. 1 gram of carbohydrate and 1.5 grams of protein per pound of bodyweight each day. don't normally count fat grams, but they are kept as low as possible. But I will include essential fats through flaxseeds, fish oil, etc.

[Lex72790]

Are you aloud to mix your protein shake in milk?

[mitbar]

nope stay away from milk during a contest diet, way to high in carbs.

[gym_junkie]

Originally Posted by prime52

I like to break it down by months diets look solid.

month 1
start dieting for a contest at least 6 months in advance. try to have plenty of time to prepare. For the first month simply cut out all junk foods and eat nothing but clean foods. Such as beef, chicken, turkey, fish, eggs, milk, protein shakes, rice, potatoes, pasta, fruit, vegetables, etc. try to eat about 5-6 small meals each day. drink plenty of water at least 1 gallon a day. I will also do about 30 minutes of cardio exercise 4-6 times each week, before breakfast. I will continue my regular weight training workout.

month 2
still eat the same as mentioned above. But increase cardio exercise to at least 45 minutes, 5-7 times per week, before breakfast. The whole idea of doing cardio before breakfast is to help burn up more stored bodyfat<very debatible but works for me>. At this time there is no food in your system to be used as fuel so you'll burn more bodyfat from your cardio. It also helps to jump start your metabolism for the day. After exercise your metabolism is elevated and remains so for
several hours.

month 3
begin to cut back on my portions of starchy carbohydrates while keeping my protein intake high (between 280-320 grams of protein per day). I also eat more vegetables. My diet is now mainly foods such as very lean meat, poultry, fish, protein supplements, vegetables, rice, potatoes, oatmeal, etc. I will increase my cardio to about 60 minutes each morning before breakfast.

month 4
The fourth month is pretty much like the third month with dieting and doing cardio each morning before breakfast. I will also start practicing my mandatory poses 3-4 days per week. At this stage one should getting lean and can start to see the definition showing in my abs, legs, back, chest...if not there is a problem haha...

5th month
The fifth month before the contest get stricter with diet. eat approx. 1 gram of carbohydrate and 1.5 grams of protein per pound of bodyweight each day. don't normally count fat grams, but they are kept as low as possible. But I will include essential fats through flaxseeds, fish oil, etc.

Will following a diet like this keep muscle loss minimal?
I'm not entering a contest, but I would like to stop bulking and focus on cutting in time for summer. My only concern is that I dont want to lose any muscle (or very little) during my cutting phase. My workout will remain the same - i.e. heavy weights (low reps) and approx 30-45mins cardio daily.
Will this work?
Also, if your caloric daily intake is less than what your requirements are, you will lose weight right? Am i right in thinking that if your protein intake is still high, whilst your daily intake is lower that what you need, your muscle loss is kept minimal?

[prime52]

pending on diet, what type of cardio and how long it will take to lose the fat u would like to loose u might loose some muscle but not very much. sleeping helps a lot during this phase as dose HIIT type cardio