pre comp diet needed - 16 weeks out....

[5ares5]

I am about 18 weeks out right now and below is how my daily meal plan usually is.. I am aware that at the 16 week mark I should drop sugar almost to zero and lower fat significantly, just wandering if someone could give me an example meal plan. I am 6'2 225 pounds 16% bf 21 years old. need to get to 215 7-9% bf ... any ideas on how my diet should look 16 weeks out, 8 weeks out, 4 weeks out, 1 week out.. advice greatly appreciated.



As of right now example meal plan
meal 1 - 2 whole eggs, 2 thin whole grain toast, cottage cheese, pro. shake
meal 2 - pro. shake, banana, o fat yogurt
meal 3 - lean meat, potato, mixed veggies
meal 4 -2 piece toast w/peanut butter, yogurt
meal 5 - casein protein shake,turkey
meal 6 - 10 mins before bed, cottage cheese

I was thinking of continuing of running this till about 16 weeks out then begin to cut sugar and lower fat in my diet. is this correct, tell me if I am wrong or if anything should be run differently?

[big lew]

I am about 18 weeks out right now and below is how my daily meal plan usually is.. I am aware that at the 16 week mark I should drop sugar almost to zero and lower fat significantly, just wandering if someone could give me an example meal plan. I am 6'2 225 pounds 16% bf 21 years old. need to get to 215 7-9% bf ... any ideas on how my diet should look 16 weeks out, 8 weeks out, 4 weeks out, 1 week out.. advice greatly appreciated.



As of right now example meal plan
meal 1 - 2 whole eggs, 2 thin whole grain toast, cottage cheese, pro. shake
meal 2 - pro. shake, banana, o fat yogurt
meal 3 - lean meat, potato, mixed veggies
meal 4 -2 piece toast w/peanut butter, yogurt
meal 5 - casein protein shake,turkey
meal 6 - 10 mins before bed, cottage cheese

I was thinking of continuing of running this till about 16 weeks out then begin to cut sugar and lower fat in my diet. is this correct, tell me if I am wrong or if anything should be run differently?
I would do some more research. There is NO reason to cut sugar out at 16 weeks out. Significantly lowering fat? Fat is essential for proper hormone balance. So, you would have to make sure that you are getting adequate fat from good sources. a ball park would be 20%-22% of total calories. Please post your total macros. For us to help, we need to total protein/carbs/fat.
don't get caught up with bf. It's a good tool but on show day, no one will ask your bf %.

[akers102102]

I would do some more research. There is NO reason to cut sugar out at 16 weeks out. Significantly lowering fat? Fat is essential for proper hormone balance. So, you would have to make sure that you are getting adequate fat from good sources. a ball park would be 20%-22% of total calories. Please post your total macros. For us to help, we need to total protein/carbs/fat.
don't get caught up with bf. It's a good tool but on show day, no one will ask your bf %.

GOOD advice

Never lower fat and carbs at the same time, recipe for disaster. Also i might add there is no way you are ONLY gonna lose 10 total lbs of fat and WATER in a 16 week diet. You will lose 24 lbs AT LEAST screencopy this post because i garuntee you that its accurate, 1.5 lbs a weeks is normal on a GOOD clean contest diet. Your stage weight after you drop water will be around 200lbs, if this is gonna play mind games with you then i suggest you dont compete. You are gonna lose WAY more weight you think, everybody does and some "big" dudes can't deal with losing all there size to get shredded. I would bet anything you dont weigh over 200 if you diet to that BF level...with that being said we need some pics to see what you look like at this supposed 16% 225lb frame.

[fltallpaul]

I am about 18 weeks out right now and below is how my daily meal plan usually is.. I am aware that at the 16 week mark I should drop sugar almost to zero and lower fat significantly, just wandering if someone could give me an example meal plan. I am 6'2 225 pounds 16% bf 21 years old. need to get to 215 7-9% bf ... any ideas on how my diet should look 16 weeks out, 8 weeks out, 4 weeks out, 1 week out.. advice greatly appreciated.



As of right now example meal plan
meal 1 - 2 whole eggs, 2 thin whole grain toast, cottage cheese, pro. shake
meal 2 - pro. shake, banana, o fat yogurt
meal 3 - lean meat, potato, mixed veggies
meal 4 -2 piece toast w/peanut butter, yogurt
meal 5 - casein protein shake,turkey
meal 6 - 10 mins before bed, cottage cheese

I was thinking of continuing of running this till about 16 weeks out then begin to cut sugar and lower fat in my diet. is this correct, tell me if I am wrong or if anything should be run differently?

The fact that you are tracking your diet is a very good thing. However you have some bad misconceptions regarding contest prep that need to be addressed. First, 16 weeks is not the magic number to start getting ready. You need to asses where you are with regards to bodyfat, with where you will need to be and give yourself enough time. Second, sugar is not the enemy and niether is fat. Cutting carbs too low too soon(any variety) will cause you to stall and your metabolism won't allow fat loss beyond a certain point. Fat is required for a healthy hormonal system so make sure you keep it in the healthy range during prep. No one has ideas on how your diet should look at any of those dates because we don't know how your body respondes to a long diet. If someone tells you exactly what to eat in 12 weeks, run away. That diet was not created by a coach who has taken into account all your factors individually.

A proper diet starts with the right amount of protein and fat, carbs fill in your maintenance calories and you can use cardio and other methods to slowly lose fat while keeping muscle. You should start by reading Layne's article that is stickied in this section to get a better understanding of the big picture. try to let go of all the non sense you have heard from gym "Bro's" who tell you to eat fish and cut out sodium and water. Use a solid, research backed approach and you will have a much happier contest prep.

[adamrochester]

PAUL has always 5 star rated replys ! on spread brah !

post a pic we will give you an idea on how long to diet down for

what are your macros atm ?

btw you need another serve of veggies 2-3 servings a day at least .......

looks like theres not much fat in your diet any way ??

[Bigsby]

These guys know what they're talking about. Listen to them. Post macros and pics if you want some real help.

EDIT:

After you read the sticky for Layne's article at the top of this forum, check out the nutrition section and read the sticky about calculating macro needs properly.