analyze my diet please

[Slovation]

So Ive been prepping for my 2nd show. I havent fully committed to doing it yet as Im experimenting a lot more this time around to see what works. Last time I started 18 weeks out. I was doing way too much cardio (everday) and by 4 weeks out I was doing 2 one hour sessions a day. I kept dropping my carbs till I was at around 25 a day. So fast forward...

As of tomorrow Ill be 6 weeks out. Im sitting at 188lbs (5'9"). My diet is as follows...

Low day - 300g protein, under 100 carbs, 80g fat, 2300 cals

Moderate day - 250g protein, 200 carbs, 50g fat, 2300 cals

High day - 200g protein, 400 carbs, minimal fat, maintenance

Sun - Low
Mon - High
Tues - Low
Wed - Moderate
Thurs - Moderate
Fri - Low
Sat - Low

The main foods Im using are...

Chicken tenderloins
Brown rice
Old fashioned Oats
egg whites
peanut butter
green beans
myofusion shake

I have kept fat very low all days but recently added to my low and moderate because I realized I was way under my calorie mark from cutting the carbs out. I just add it with peanut butter before bed. It almost feels like cheating but I also dont want to have my cals way too low.

I JUST started cardio last week at 30 mins a session of SS. I feel 10 times better than last time since Im still getting carbs and not doing anywhere near the cardio. I feel Im about 2 weeks ahead of last time. I didnt quite get lean enough and I started stalling hard around this time, thats why I made this thread. Just want to get some opinions/suggestions, hopefully from some of the more experienced like father flex, tommy, layne, etc. Thanks

[Slovation]

for reference the first pic is me at 198lbs 12/17/09 and the second pic is me now at 188-189lbs.

http://img62.imageshack.us/img62/2443/me198b.jpg (http://img62.imageshack.us/i/me198b.jpg/)
http://img209.imageshack.us/img209/5598/me189.jpg (http://img209.imageshack.us/i/me189.jpg/)

[Slovation]

bump

[bwelch1985]

I don't really have any advice for ya....but I will say you're looking sick man! good luck at the show.

[TheSuccessful1]

I don't really have any advice for ya....but I will say you're looking sick man! good luck at the show.
Yeah, your quads are insane!

[Barn01]

Looking much better than last time already! Well done and I'm sure you'll do well. So how's your sanity with the added carbs and low fat? I find I can only do that at the beginning and then i have to start swapping the two.

[Slovation]

Looking much better than last time already! Well done and I'm sure you'll do well. So how's your sanity with the added carbs and low fat? I find I can only do that at the beginning and then i have to start swapping the two.

I'm actually feeling pretty good. Having the moderate and high day really help. I feel that this week I haven't made as much progress. This is about the same time last time where I started to stall. Seems like my body doesn't like to get much leaner than this. U think 80g fat on my low day is a little too high? You suggest I decrease my car b intake at all? Any input is greatly appreciated.

[Barn01]

I'm actually feeling pretty good. Having the moderate and high day really help. I feel that this week I haven't made as much progress. This is about the same time last time where I started to stall. Seems like my body doesn't like to get much leaner than this. U think 80g fat on my low day is a little too high? You suggest I decrease my car b intake at all? Any input is greatly appreciated.

Well you know you better than anyone else but if you've stalled out then you might want to try dropping 200 cal out of your low and moderate day from protein. It looks like that's the place to take it from. Sometimes just a 200 cal adjustment can get the ball rolling again. Hopefully you'll just have to drop the cals long enough to get to the leaness you want then bump it back to this.

[Slovation]

Well you know you better than anyone else but if you've stalled out then you might want to try dropping 200 cal out of your low and moderate day from protein. It looks like that's the place to take it from. Sometimes just a 200 cal adjustment can get the ball rolling again. Hopefully you'll just have to drop the cals long enough to get to the leaness you want then bump it back to this.

Cool ill try that. I was also thinking of maybe doing the high day every other week or just switching it to a moderate day.

[rob440]

you have to find out what works for you through experimentation. Keep track of everything you eat and drink through the process. Remember the guys in the magazines are chemically helped and if thats not the case with you it makes a big difference. My first season I did the low carb thing and it nearly killed me and I lost too much muscle. My second season I ate tons of carbs but still under ate. Third season I dieted on high carbs medium protein low fat around 3500cal a day and was much bigger but still as shredded. I know thats not a difinitive answer but you see if you did what I do it would not necessarily produce similar results. One thing I can tell you is you have 6 more weeks be carefull not to loose too much weight too quickly it will eat up your mass if you do. Go by the mirror not the scale.
Best of luck in your show!

[Slovation]

you have to find out what works for you through experimentation. Keep track of everything you eat and drink through the process. Remember the guys in the magazines are chemically helped and if thats not the case with you it makes a big difference. My first season I did the low carb thing and it nearly killed me and I lost too much muscle. My second season I ate tons of carbs but still under ate. Third season I dieted on high carbs medium protein low fat around 3500cal a day and was much bigger but still as shredded. I know thats not a difinitive answer but you see if you did what I do it would not necessarily produce similar results. One thing I can tell you is you have 6 more weeks be carefull not to loose too much weight too quickly it will eat up your mass if you do. Go by the mirror not the scale.
Best of luck in your show!

wow 3500. Im around 2300 right now. Im at the same point last time where I started to stall so I guess we will see if my change in diet will have an effect on that. Last time I was very low carb all week with no high days or refeeds. Im hoping by cycling my carbs it will help prevent me from stalling. The level of leaness I am at right now I feel is where my body starts to fight back as far as fat loss. So depending how the next week goes I might have to change a few things.

[rob440]

Remember 3500, thats me that could kill you. I have thought of not dieting at all, if I ever decide to compete again, just doing cardio every day and see what happens.
Its great when you are in the end stages and can see the changes daily isnt it?
Over the summer this year I got really lean because I gave up regimented eating for a while. I needed a break from the constant eating. I got lean as hell eating anything I wanted. More a normal 3 meals kind of thing but, anything I wanted. Thats when i got the no diet idea.

Point is do your diet but dont over do it keep as much muscle as you can. Carbs react differently in different people but if your body likes them remember they are protien spareing. Carbs are your bodys preffered fuel. Muscles are protien and they can burn too.

BTW I had a friend help me with my first prep and he was a great natural BBer and competed in the natural Mr America ANBC. I believe he won it one year. He used to go to 500 calories a day!

[rob440]

Have you ever tried morning low impact cardio on an empty stomach?

[Slovation]

Remember 3500, thats me that could kill you. I have thought of not dieting at all, if I ever decide to compete again, just doing cardio every day and see what happens.
Its great when you are in the end stages and can see the changes daily isnt it?
Over the summer this year I got really lean because I gave up regimented eating for a while. I needed a break from the constant eating. I got lean as hell eating anything I wanted. More a normal 3 meals kind of thing but, anything I wanted. Thats when i got the no diet idea.

Point is do your diet but dont over do it keep as much muscle as you can. Carbs react differently in different people but if your body likes them remember they are protien spareing. Carbs are your bodys preffered fuel. Muscles are protien and they can burn too.

BTW I had a friend help me with my first prep and he was a great natural BBer and competed in the natural Mr America ANBC. I believe he won it one year. He used to go to 500 calories a day!


Have you ever tried morning low impact cardio on an empty stomach?

Gotcha I didn't see ur weight initially. I feel I can take carbs moderately. Last time I felt like garbage. I was making progress but that haulted when I didn't have much room to move since my carbs were so low. Its a lot more bearable this time. This is my second week on cardio so I'm probly gonna slightly lower my cals and if that doesn't help much ill throw in some more cardio.