Pre-Contest Diet-Please Help 7 Wks Out! :)

[FigureAngel21]

I'm seeking all advice available on the best pre-contest dieting for my next show. I consider myself on a near-contest diet year round but I really think I could use some advice on leaning out, especially in the abdominal area. I am currently a little over 7 weeks out from my next show.

I have read Layne's post but I'm having a hard time figuring out what it means for a pesca-vegetarian, 129 lb, 5'5" woman. I don't know what my BF % is since my calipers don't like me & I don't have a scale or dunk tank handy.

Here's a sample day of my diet: 203 g protein on avg. per day

-L-Argnine mixed w/watered down gatorade
-3 Boiled Eggs w/Mrs. Dash & fresh basil
-2 scoops Whey & H2o
-Home made lentil soup with carrots, onions, celery, potatoes, & LS veggie bullion
-Whey, Creatine, & H2o, & 3G Carnitine Pre-workout (36g)
-Whey & H2o Post-Workout (36g)
-Sm Packet of raisins or Pink Lady Apple
-Eggplant, tomatosauce, seasonings over whole wheat pasta
-Fruit throughout the day: 2 bananas (1 w/ 1/2 tsp alm. butter), 1 kiwi
-Casein (24g) & 1 ZMA capsule before bed

I was taking caffeine pre-workout but on the days where I would forget or on my off days I would get migraines.

Where should my H2o levels be? I read conflicting messages 2 gals, 1.5, 1 gal? All have been recommended.

My Cardio is: at least 3x/wk 30-45 mins or interval training on the spin bike or running.

I lift heavy about 5 days a week & work my abs, forearms, and calves every other day.

Attached you will find pictures to help understand what I am talking about.

Please help me if you can! I would much appreciate any advice to help me look more shredded for my next show!

Thanks!!!

[RACKITUP]

Whats wrong with calling it water?

Just drink enough that you feel full and hydrated, which would be 1~1.5gallons

[MADDAWG44SAILS]

this is what i hear of of little dude trying to bark hard but cant lift stuff that to heavy so clam down little man?

[cassiegose]

I'm seeking all advice available on the best pre-contest dieting for my next show. I consider myself on a near-contest diet year round but I really think I could use some advice on leaning out, especially in the abdominal area. I am currently a little over 7 weeks out from my next show.

I have read Layne's post but I'm having a hard time figuring out what it means for a pesca-vegetarian, 129 lb, 5'5" woman. I don't know what my BF % is since my calipers don't like me & I don't have a scale or dunk tank handy.

Here's a sample day of my diet: 203 g protein on avg. per day

-L-Argnine mixed w/watered down gatorade
-3 Boiled Eggs w/Mrs. Dash & fresh basil
-2 scoops Whey & H2o
-Home made lentil soup with carrots, onions, celery, potatoes, & LS veggie bullion
-Whey, Creatine, & H2o, & 3G Carnitine Pre-workout (36g)
-Whey & H2o Post-Workout (36g)
-Sm Packet of raisins or Pink Lady Apple
-Eggplant, tomatosauce, seasonings over whole wheat pasta
-Fruit throughout the day: 2 bananas (1 w/ 1/2 tsp alm. butter), 1 kiwi
-Casein (24g) & 1 ZMA capsule before bed

I was taking caffeine pre-workout but on the days where I would forget or on my off days I would get migraines.

Where should my H2o levels be? I read conflicting messages 2 gals, 1.5, 1 gal? All have been recommended.

My Cardio is: at least 3x/wk 30-45 mins or interval training on the spin bike or running.

I lift heavy about 5 days a week & work my abs, forearms, and calves every other day.

Attached you will find pictures to help understand what I am talking about.

Please help me if you can! I would much appreciate any advice to help me look more shredded for my next show!

Thanks!!!


My honest opinion is that you could probably use a little more muscle to really be competitive in the show. It is going to be hard for you to really get "shredded" if you don't have a REALLY good muscle base to work with.

As far as diet goes... How many calories, carbs, and fat is that?

My precontest diet at 7 weeks out for my last show looked like this:

Meal 1:

2/3 cup oats, 8 whites, 1/4 c blueberries OR 1/2 c oats, 1/4 c blueberries, 1 whole egg, 8 whites

Meal 2:

1/2 c oats, 8 whites, 1 whole egg

Meal 3:
1 can tuna, 5 oz chicken or 1 can clams, green veggies

Meal 3:
LARGE salad including lettuce, 7 oz fish, 6 olives, salsa

Meal 4:
1 cup greek yogurt, 1 tbsn natty pb

I also used Xtend, vasco charge, vitamins

I'm not saying that you have to follow my diet, just showing you an example of what worked for me.
I'm not sure how your body responds to carbs but I know that I had to be really careful with mine. I don't think I would have been able to get stage lean if I had kept bananas, carrots, raisins, apples, and whole wheat pasta in my diet on a daily basis. I also found that I do MUCH better eating my food than drinking it in the form of supplements. I do think that supplements have their place in contest prep, however I also think that *most* of the time nothing is better than good clean food. Thats just me though. I really like to eat so that might have something to do with me preferring food over supps.