4 Weeks to Competition

[englandd1488]

Hey everyone,
5'8 and I think Im 5-7% BF right now.
I am prepping for my first show for Apr 28. I am down from 220 to 173.

I am a Ironworker so my days are long with hard work on my feet daily. So I know I burn alot in the week.
20-30 min cardio before work @ 5am atleast 3 times weekly mon, wed, fri
45 min - 1 hr lift after work followed by 30 more min cardio and home to bed.
Days off from lift I up cardio to an hr. Weekends are cardio lift n cardio.

Diet:
Mon- Fri
6am: 1/2 cup oats, 2 eggs, 1 cup whites
930: 2 tuna, 1/2 grapefruit
12pm: 6 oz Chicken Breast, 1 cup broccoli or green beans
230: 2 scoop Whey, 1 oz nuts
5pm: 6 oz Breast, Broc or G beans
730: post lift. 2 scoops whey, banana, granola bar
9pm: 6 oz Breast or Steak(once wkly) veggies
Sat-Sun
same except am no oats. make a 1 scoop pancake w no sugar syrup.

Cheat meals where once a week but now the final 4 weeks Im cutting them out. I plan on mid week upping my carbs w a sweet potato at lunch and more oats am. I die out by thur bad from over work and under eating I feel so I think this will control my crash and cheats. I still snack on shelled peanuts but think I should stop that too.

Any advice from ppl who have been thru this hell would be great!

[Barn01]

Hey everyone,
5'8 and I think Im 5-7% BF right now.
I am prepping for my first show for Apr 28. I am down from 220 to 173.

I am a Ironworker so my days are long with hard work on my feet daily. So I know I burn alot in the week.
20-30 min cardio before work @ 5am atleast 3 times weekly mon, wed, fri
45 min - 1 hr lift after work followed by 30 more min cardio and home to bed.
Days off from lift I up cardio to an hr. Weekends are cardio lift n cardio.

Diet:
Mon- Fri
6am: 1/2 cup oats, 2 eggs, 1 cup whites
930: 2 tuna, 1/2 grapefruit
12pm: 6 oz Chicken Breast, 1 cup broccoli or green beans
230: 2 scoop Whey, 1 oz nuts
5pm: 6 oz Breast, Broc or G beans
730: post lift. 2 scoops whey, banana, granola bar
9pm: 6 oz Breast or Steak(once wkly) veggies
Sat-Sun
same except am no oats. make a 1 scoop pancake w no sugar syrup.

Cheat meals where once a week but now the final 4 weeks Im cutting them out. I plan on mid week upping my carbs w a sweet potato at lunch and more oats am. I die out by thur bad from over work and under eating I feel so I think this will control my crash and cheats. I still snack on shelled peanuts but think I should stop that too.

Any advice from ppl who have been thru this hell would be great!

Well I'm not sure what kind of advice you're looking for? Do you feel you'll be lean enough on time? Is your fatloss rate pretty consistent? What kind of advice are you seeking?

[adamrochester]

make sure weight loss is 1lb a week

taking pics regularly same time same day 1x a week

if it aint broke dont fix it :)

[englandd1488]

Well I'm not sure what kind of advice you're looking for? Do you feel you'll be lean enough on time? Is your fatloss rate pretty consistent? What kind of advice are you seeking?

I am stuck at 173 and I need to lose alil more. Im wondering if I have lowered my weight w the diet im on to just maintain this weight. Do u think I need to take more drastic cuts in my diet? I have a pic on my bodyspace of where I am. I still have alil bit in the lower back that is just not going away! I guess I need to lose 10 more damn pounds in 4 weeks. Im hoping that is water weight too