1st contest OCB Indiana Natural

[jfenny]

I'm getting ready for my 1st contest about 8 weeks out, I have dieted down about 25lbs and need some help with my diet and plan. I plan on competing at 169, I'm about 183 now. Any help is appreciated.

Diet: 210 grams protein, 90 grams carbs, 12 grams fat, 1600 cal.

Meal 1: 1 scoop whey & 1/2 packet oatmeal
Meal 2: 1 can tuna & 1 piece wheat bread
Meal 3: (pre-workout) 1/2 scoop whey
Meal 4: (post-workout) 1 1/2 scoop whey & 1 piece white bread
Meal 5: 1 can tuna
Meal 6: 1 chicken breast & 1/2 packet oatmeal
Meal 7: (bedtime) 1 scoop whey

I am doing cardio 1 time a day, burning 350 cals, and will increase it to 2 times a day with 5 weeks left.

Supplements: Lipo 6 - 4 caps per day
ZMA - 3 caps per night
Multi - 1 in morning and 1 post workout
Tribex - 1 cap in morning and 1 pre-workout

Workout: 5 day split
Mon - Chest and Abs + Cardio
Tues - Biceps/ Triceps, Forearms, and Calves + Cardio
Weds - Back and Abs + Cardio
Thrus - Legs + Cardio
Fri - Shoulders/ Traps and Abs + Cardio
Sat - Cardio and Rest
Sun - Rest

I think this a a good set up so far but any tips or input would be nice.

[Agostage]

What body type are you and what's your b.f.% now? If you're a meso or ecto, you need some more calories if you're at 183, almost starving yourself. Definately in the fat area, that's way too low. Fat is needed to produce testosterone, among other things, don't be affraid of it (get mostly unsaturated if possible).

[ctgblue]

Watch that you don't lose all the muscle
Going natty, you are highly at risk of chewing through drastic amounts of muscle in "starvation mode" which you are getting close to, remember, carbs are muscle sparing, so if you keep them clean, you shouldn't be afraid of them

[str8flexed]

your fat is drastically low... very very very low. I would suggest a minimum of 30g/day. You should also consider supplementing with fish oil as at that low of a fat intake you are bound to have an EFA deficiency.

I am helping out with the Indiana contest & will be there on show day helping out. look forward to seeing you at the show. Good luck!

Also, if you haven't alread, please read my precontest prep article http://www.bodybuilding.com/fun/layne36.htm

-Layne

[gangsta1087]

got any pics

[jfenny]

Thanks for pointing out my fat level was too low, I completely forgot about "rabbit posioning". I decided to add 2 1/2 tablespoons of natural peanut butter, bumping my calories up 260, protein up 10 grams, carbs up 10 grams, and fat up 20 grams. Should I still look into supplementing fish oil? Besides that does everything else look ok for now?

I am a meso - endomorph, always athletic but heavier in the midsection my whole life. Kinda lucky because I can gain muscle easily but fat likes to tag along.

I'll post pics when the contest is over, weights at 210,185, and 169.

Just a side question, how drastically can I expect my strength to drop? So far it has actually gone up and I've always lifted with the same intensity as I do now?

[JoelsRipped]

I dont like that your supplementing with powder so much, exchange some of that protien with eggs, chicken, steak, tuna whichever you prefer IMO.

[str8flexed]

Thanks for pointing out my fat level was too low, I completely forgot about "rabbit posioning". I decided to add 2 1/2 tablespoons of natural peanut butter, bumping my calories up 260, protein up 10 grams, carbs up 10 grams, and fat up 20 grams. Should I still look into supplementing fish oil? Besides that does everything else look ok for now?

I am a meso - endomorph, always athletic but heavier in the midsection my whole life. Kinda lucky because I can gain muscle easily but fat likes to tag along.

I'll post pics when the contest is over, weights at 210,185, and 169.

Just a side question, how drastically can I expect my strength to drop? So far it has actually gone up and I've always lifted with the same intensity as I do now?
it shouldn't drop until you get under 6%, at that point you start losing interstitial fat around your joints and you can no longer stabilize heavy weights as well

-Layne

[BPP]

when/where is the show?

be cool to meet a fellow region rat and to see layne again

[insane107]

what i'm going to say my be to late for you to try since you are close to the comp... but you may want to try it next time... ok, i know for me keeping my carbs low does not work.... i keep them very high, even when dieting for a show... my cal's also stay high because of my high intake of carbs..... when i drop my carbs low i look very flat and bloated...... so my point is try to think out side the box and not just to the basics... good luck!

[Blahzay128]

I'm not seeing glutamine in your list of supplements....I would say that is a MUST have supplement when dieting down. Also, depending on who you talk to...you may want to use creatine throughout your contest prep. Just my 2cents.

[str8flexed]

I'm not seeing glutamine in your list of supplements....I would say that is a MUST have supplement when dieting down. Also, depending on who you talk to...you may want to use creatine throughout your contest prep. Just my 2cents.
no, it is not a must use supp. it is an overhyped supplement that has no effect on protein synthesis or breakdown

poppy go to http://www.ocbbodybuilding.com & look at the schedule, all the info should be on there :)

[Blahzay128]

Layne.....your the science guy, so I won't get in any type of battle over glutamine with you...b/c I'm sure you could bury me with facts and studies...However, on this one I tend to go with the hype....even if it is just a mental thing...

So Layne, you don't use glutamine?

[str8flexed]

absolutely not