6 weeks out

[baileys423]

hello I need someone to really criticize my diet, I just did a competition and I didn't come in as lean as I wanted too. I'm doing another show on May 17th and want to come in a lot more leaner.


415am 45 min cardio w/ BCAA
6am 6 egg whites/ 1 serving of cream of wheat
830am 6 egg whites/ 1/2 cup brown rice 1 cup of broccoli
11:10- 11:50am weights w/ 1 1/2 scoops of whey in water
1:30pm 4 oz chicken breast 1/2 cup brown rice 1 cup broccoli
4:30pm 5 oz chicken /or a can of tuna w/ salad w/ oil and vinegar
7pm 1 scoop of whey
(When it gets closer to competition I'll add another 45 mins of cardio in the evening up to 7 days a week )

this is just the basic of what I've been doing, sometimes I will add different veggies and different carb sources like sweet potatoes and oatmeal.
Also towards the end I was doing my version of carb cycling which is the high day would be this sample diet
the med. days would be just the first 3 meals w/ carbs, and the low would be the 1st meal only w/ carbs than the rest of the day would be veggies and protein. Any other suggestions for carb cycling?
Any info would be great at this point, thanks so much

[trainwithrae]

add up your macros, I am too lazy to plug them all in...

[baileys423]

Originally Posted by trainwithrae

add up your macros, I am too lazy to plug them all in...

1386-1400 cals
180g protien
90-100g carbs
26-30g fats

I add fish oil capsuls to my last protien before bed also.

[trainwithrae]

are you working with a prep coach? might make things easier for you if you aren't confident pre contest with your diet

[baileys423]

Originally Posted by trainwithrae

are you working with a prep coach? might make things easier for you if you aren't confident pre contest with your diet

unfortunatly I don't have one, I have 2 trainers that help me w/ my workouts but w/ the diet, they aren't familar w/ contest prep.

[anandagirl]

I don't know much, but the cream of wheat caught my eye - I considered that to be a fairly refined carb. I'm assuming you don't like oatmeal, but could you maybe eat brown rice or a sweet potato instead of the cream of wheat? OR it could be a great carb source that I have been ignoring?

[trainwithrae]

consider using flax oil at night instead of the capsules.

[K.D.S]

What i would do is Bring your carbs down to around 75-80 leave the protein and fats.
I think females & males really do benefit from hiit after weights: 20 mins total 20secs all out followed by 40secs slow-medium pace using the cross trainer/cross stepper or similar. Continue to do you early cardio session for 45mins

On your days you dont do weights i would replace the carbs with fats, still equalling the same total calories, minus the post workout shake. Also on non lifting days make sure you still do HIIT and your normal low intensity cardio.

This was used by me on my girlfriend and she came in looking fantastic at her last show which she won her class and 2nd in the overall. (Figure)

Hope this helps. Its just my opinion but whatever you deside to do good luck

[baileys423]

Originally Posted by K.D.S

What i would do is Bring your carbs down to around 75-80 leave the protein and fats.
I think females & males really do benefit from hiit after weights: 20 mins total 20secs all out followed by 40secs slow-medium pace using the cross trainer/cross stepper or similar. Continue to do you early cardio session for 45mins

On your days you dont do weights i would replace the carbs with fats, still equalling the same total calories, minus the post workout shake. Also on non lifting days make sure you still do HIIT and your normal low intensity cardio.

This was used by me on my girlfriend and she came in looking fantastic at her last show which she won her class and 2nd in the overall. (Figure)

Hope this helps. Its just my opinion but whatever you deside to do good luck

I will do that w/ my carbs, also I was just trying to change things up a little w/ the oatmeal and cream or wheat, which by the way I'm back to eating again. I also do HIIT I recommend it to alot of my friends. I will change my oil to Flex seed instead of fish oil. Thanks

[trainwithrae]

you could do SS cardio in the morning, fasted and then do HIIT in the evenings but I would not recommend HIIT 7 days a week OR on leg training days.