Help!!! Contest prep

[DoWorkninetyfive]

Hey guys Im fairly new to the whole dieting schematics of bodybuilding and I've been experimenting with various diets and havent had too much success. Im 6ft 1 weight about 188-190 lbs give or take, about 10-12% bodyfat and have a resting metabolism of 2400 cal according to the calculator i used. I tried doing a diet with 262g of protein, 96g of carbs, 36g of fats and around 1800 cal, i started from 198 lbs and in about 3-4 weeks got down to 190 and dropped a good 3% in bodyfat i think because my abs are beginning to show.

Meal 1:

BREAKFAST
1 Scoop WHEY– (24g Protein 3g Carbs 1g Fat) – 120 cal
1 Chobani Greek Yogurt – (23g Protein 4.5g Carbs 0g Fat) – 180 cal
¼ Cup of Egg whites – (6g Protein 1g Carbs 0g Fat) – 30 cal
1 whole egg – (7g Protein 0g Carbs 5g Fat) – 80 cal
1 Glass of Green Tea w/Caffeine
VITAMINS
Meal 1 = 410 cal 60g Protein 6.5g Carbs 6g Fat

Meal 2:

(School Snack):
1 Scoop Syntha – (22g Protein 13g Carbs 6g Fat) – 200 cal
1 Scoop Glutamine – (0g Protein 0g Carbs 0g Fat) – 0 Cal
Meal 2 = 200 cal 22g Protein 13g Carbs 6g Fat

Meal 3:

LUNCH
8 oz Chicken Breast – (55g Protein 0g Carbs 2g Fat) – 220 cal
1 serv of lettuce – (.5g Protein 2g Carbs 0g Fat) – 8 cal
1 tbsp olive oil – (0g Protein 0g Carbs 14g Fat) – 120 cal
Apple – (0g Protein 17g Carbs 0g Fat) – 65 cal
Meal 3 = 413 cal 55.5g Protein 19 Carbs 16g Fat

Meal 4:

1 Scoop NO SHOTGUN

Meal 5:

Post Workout
2 Scoop Whey – (48g Protein 6g Carbs 2g Fat) – 240 cal
1 Scoops Complex Carbs – (0g Protein 27g Carbs 0 g Fat) – 126 cal
1 Scoop Creatine
1 Scoop Glutamin
Meal 5 = 366 cal 48g Protein 33g Carbs 2g Fat

Meal 6:

Dinner
2 serv Perdue Chicken Brest – (52g Protein 0g Carbs 2g Fat) – 220 cal
Broth – (0g Protein 2g Carbs 0g Fat) – 10 cal
½ Onion – (0.5g Protein 7g Carbs 0g Fat) – 30 cal
2 Cloves Garlic – (0g Protein 2g Carbs 0g Fat) – 8 cal
Meal 6 = 268 cal 53.5g Protein 11g Carbs 2g Fat

Meal 7:

Pre Sleep
1 Scoop Syntha 6 WITH MILK – (22g Protein 13g Carbs 6g Fat) – 200 cal
1 Scoop Glutamin
Meal 7 = 200 cal 22g Protein 13g Carbs 6g Fat

Daily Totals: 1857 cal 261g Protein 95.5g Carbs 38g Fat

Give or take that is my diet as of now. Im really trying to lean out by june and have a shredded six pack and a mid digit bodyfat (6-8%) any tips or help in terms of what kind of cardio to do as well as if i should substitute certain foods or cut some out or add in, etc. Or anyone willing to help me construct a diet would be greatly appreciated!

[N01SYtZ]

too little calories, too much protein, too little carbs, too little fat

[DoWorkninetyfive]

too little calories, too much protein, too little carbs, too little fat

What do you advise i do then?

[N01SYtZ]

What do you advise i do then?

http://forum.bodybuilding.com/showthread.php?t=121703981

[MAX.MAREK]

too little calories, too much protein, too little carbs, too little fat

this

[DoWorkninetyfive]

thanks guys appreciate it, any other tips?

[N01SYtZ]

^^ when you're dieting you're going to want more whole foods other then whey just so it fills you up more.

[juliacheh]

^^^^
Strong broscience re: dairy & metabolism, timing of carbs.

He only should take out dairy if he is allergic to it or has lactose intolerance issues.

[fltallpaul]

i don't know about others on this forum, but I would definitely take out the dairy/greek yogurt from your diet, not only will you have a smoother, more efficient digestion process, but your metabolism will be faster and it's gonna speed up the fat burn process a lot more than doing a diet with dairy...also gets your skin thinner in the long run I feel when i cut my dairy out about 12 weeks out. Your protein sources should all be from lean meat and some whey shakes....and your carbs should be higher for sure, most of them should be in your 1st meal, pre-workout and post-workout to really use them up efficiently. I think your fat intake is ok, plus you are getting additional fats from your meats so thats like atleast 50-60g all together.


as for cardio start going light like 20-30 mins 5 days a weeks, then each week increase it by 5 minutes and up your intensity. See how your body responds...cardio is very effective especially when trying to get down to insanely low bodyfat, that is if your training and diet are on point.

I understand your trying to help but taking dairy out at 12 weeks out will not change a thing unless he has an allergy. Also getting your protein from lean meats and whey is not a requirement so long as your tracking whatever you eat consistantly. If he is tracking things correctly he is including the fats from all his sources, not just from direct sources. That is the goal of tracking your diet, so you get the big picture. You should track the protein from nuts and the fat from meat.

Another good way to stall during contest prep is to increase your cardio even while your making progress. Never change things if they are going well. If someone continues to lose 1-2lbs a week while on the same diet and cardio for weeks and weeks then there is no need to make adjustments.

I also agree that if you lower your protein and raise your carbs you will feel the benefits right away. I would also recommend doing a refeed at an interval you feel is good, perhaps once every 5-7 days. For someone your age you will typically burn through glycogen pretty fast.

Good luck.

[Barn01]

I understand your trying to help but taking dairy out at 12 weeks out will not change a thing unless he has an allergy. Also getting your protein from lean meats and whey is not a requirement so long as your tracking whatever you eat consistantly. If he is tracking things correctly he is including the fats from all his sources, not just from direct sources. That is the goal of tracking your diet, so you get the big picture. You should track the protein from nuts and the fat from meat.

Another good way to stall during contest prep is to increase your cardio even while your making progress. Never change things if they are going well. If someone continues to lose 1-2lbs a week while on the same diet and cardio for weeks and weeks then there is no need to make adjustments.

I also agree that if you lower your protein and raise your carbs you will feel the benefits right away. I would also recommend doing a refeed at an interval you feel is good, perhaps once every 5-7 days. For someone your age you will typically burn through glycogen pretty fast.

Good luck.

+1^^^ my thoughts exactly

[str8flexed]

i don't know about others on this forum, but I would definitely take out the dairy/greek yogurt from your diet, not only will you have a smoother, more efficient digestion process, but your metabolism will be faster and it's gonna speed up the fat burn process a lot more than doing a diet with dairy...also gets your skin thinner in the long run I feel when i cut my dairy out about 12 weeks out. Your protein sources should all be from lean meat and some whey shakes....and your carbs should be higher for sure, most of them should be in your 1st meal, pre-workout and post-workout to really use them up efficiently. I think your fat intake is ok, plus you are getting additional fats from your meats so thats like atleast 50-60g all together.


as for cardio start going light like 20-30 mins 5 days a weeks, then each week increase it by 5 minutes and up your intensity. See how your body responds...cardio is very effective especially when trying to get down to insanely low bodyfat, that is if your training and diet are on point.
and what exactly about the greek yogurt will 'clog' up digestion and 'slow' metabolism.

I'd really like to hear the rationale behind this