12 week diet for contest

deadman315x · 09-20-2005, 07:50 PM

hey im 12 weeks from a contest i've decided that my diet is going to look something like this:

week 1 250p/550c/60f
2 250p/500c/60f
3 250p/500c/60f
4 250p/450c/50f
5 250p/450c/50f
6 250p/400c/50f
7 250p/400c/40f
8 250p/350c/40f
9 250p/300c/40f
10 250p/300c/30f
11 250p/250c/20f
12 250p/200c/20f

i've created this myself and i've decided to slowly bring down carbs every week. starting 10 weeks out i will be doing 5 x week cardio 45 mins.

currently 12 weeks out im 5'11" 225lbs 18-19% bodyfat. i want to end up with like 5% bodyfat

tell me what u think of this method of diet

Gumby51cm · 09-20-2005, 08:53 PM

i donno what the hell all that stuff meant, is it

250g protein, 550g carbs, 60g of fats? and that s in one day?

also, if you seriously 18-20% bf, i suggest giving yourself at least 16 weeks to prep for a show

insano · 09-21-2005, 06:46 AM

the idea of gradually reducing is good, but i suggest more EFA's

deadman315x · 09-21-2005, 05:46 PM

yeah all that i typed means - 250g protein, 550g carbs, 60g of fats ands thats each day

Gumby51cm · 09-21-2005, 06:06 PM

thats like 4000 calories a day, if your 225, 18-19%bf, then you need a lot less calories. and i still think you need mroe time to lsoe the weight.

deadman315x · 09-24-2005, 02:40 AM

yeah i am reducing calories, as you can see in my 12 week plan i reduce calories slightly each week. my goal is to lose about 20-25 lbs of fat and be very ripped

swoledude · 10-26-2005, 08:44 PM

i dont want to bust ur bubble man, but im tell you this, if ur 18-20 % bodyfat and u wanna be like 5% and look really lean and hard. ur gonan losel ike 25-35 lbs or maybe more, and thats if ur holding that much fat.

swoledude · 10-26-2005, 08:49 PM

and u might wanna start preparing 16-22 weeks out just to let u know.

Diesel · 10-26-2005, 09:38 PM

550g of carbs? good god thats a lot

EneMy@fSelf · 10-27-2005, 07:21 AM

500 grams of carbs is really insane, for cutting that is...

I would advise you to listen to some of the opinions you got here and increase the time of your cut to at least 14 weeks you wont lose a lot of muscle but you have to start lowering your carbs a little, btw did he post any stats? weight? height? etc? impossible to help someone without knowing those things.

cracko · 11-06-2005, 11:15 PM

I was at 240lbs 16% bodyfat when I cut and on my high carb days I was taking in about 220-250.. 500 grams is just absolutly insane!

swoledude · 11-07-2005, 07:57 PM

u dont keep ur carbs at a steady level. u gotta adjust ur carbs and calories and soduim and stuff as u go. thats not a good program man,

Diesel · 11-07-2005, 08:28 PM

Quote:

Originally Posted by cracko

I was at 240lbs 16% bodyfat when I cut and on my high carb days I was taking in about 220-250.. 500 grams is just absolutly insane!

i dont even get 500g of carbs when bulking