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  1. #1
    Registered User loudenator's Avatar
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    Pre-contest diet, 12 weeks out.

    This is my plan for the next while, making adjustments according to how i feel/look.
    I'm doing 3 cardio sessions per week low intensity for the first few weeks.
    Any input would be great. Thanks


    WEEK 12 - 200lbs 10 % BF

    2400 cals/day

    300g protien = 1200
    70g fat = 600
    150g carbs = 600


    meal 1;

    6 egg whites, 3 whole eggs
    2/3 cup oatmeal

    p - 50-60g
    c - 40g
    f - 15g


    meal 2;

    2 scoops whey
    2 tsp gatorade/dextrose

    p - 60g
    c - 30g
    f - 0g


    meal 3;

    chicken/turkey
    2/3 cup rice
    1 cup greens

    p - 50-60g
    c - 40g
    f - 0g


    meal 4;

    tuna(20 almonds)/salmon/halibut/tilipia
    1 cup greens

    p - 50-60g
    c - 5g
    f - 15g


    meal 5;

    lean beef/sirloin steak
    1 cup greens

    p - 50-60g
    c - 5g
    f - 15g

    meal 6;

    2 scoops whey(20 almonds)/or 6 egg whites, 3 whole eggs

    p - 50-60g
    c - 0g
    f - 15g
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  2. #2
    Registered User roms15's Avatar
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    lower your protein and raise your carbs
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  3. #3
    U. of Merlin Rsardinia's Avatar
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    Originally Posted by roms15 View Post
    lower your protein and raise your carbs
    agreed. I never went above 250g of protein on my last contest diet and had no muscle loss. I competed at 192lbs on stage at 6'2 so according to your stats we are in the same ball park. Good luck on the prep.
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  4. #4
    Registered User loudenator's Avatar
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    thanks fellas
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  5. #5
    IFPA Pro Sporto1633's Avatar
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    Originally Posted by Rsardinia View Post
    agreed. I never went above 250g of protein on my last contest diet and had no muscle loss. I competed at 192lbs on stage at 6'2 so according to your stats we are in the same ball park. Good luck on the prep.
    Absolutely zero muscle loss on a contest diet, eh?

    Incredible.

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  6. #6
    ur not ur f*cking khakis bwelch1985's Avatar
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    Originally Posted by Sporto1633 View Post
    Absolutely zero muscle loss on a contest diet, eh?

    Incredible.

    Sporto
    I'm sure he meant no NOTEWORTHY muscle loss.

    Do you recommend a higher protein intake Tommy?
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  7. #7
    IFPA Pro Sporto1633's Avatar
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    Originally Posted by bwelch1985 View Post
    I'm sure he meant no NOTEWORTHY muscle loss.

    Do you recommend a higher protein intake Tommy?
    Oh I know - I was just being silly (and I forgot a smiley face lol)

    IMO, protein intake will depend on the individual, but I do lean more towards a little higher protein/fat intake (relatively speaking) than trying to do the whole 'minimum protein and fat intake and let's see how many carbs I can get away with and still lose weight' approach.

    For example, if I were to set up some intial macronutrient ratios for the OP with him weighing 200lbs and taking in 2400 calories, I would probably set them up like this:

    Fat: 60g
    Carbs: 205g
    Protein: 260g

    And then obviously from that, advise specific food sources, meal timing, frequency, etc.

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  8. #8
    ur not ur f*cking khakis bwelch1985's Avatar
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    Originally Posted by Sporto1633 View Post
    Oh I know - I was just being silly (and I forgot a smiley face lol)
    amazing how different a message appears in the absense of a smiley! lol

    Originally Posted by Sporto1633 View Post
    IMO, protein intake will depend on the individual, but I do lean more towards a little higher protein/fat intake (relatively speaking) than trying to do the whole 'minimum protein and fat intake and let's see how many carbs I can get away with and still lose weight' approach.

    For example, if I were to set up some intial macronutrient ratios for the OP with him weighing 200lbs and taking in 2400 calories, I would probably set them up like this:

    Fat: 60g
    Carbs: 205g
    Protein: 260g

    And then obviously from that, advise specific food sources, meal timing, frequency, etc.

    Sporto
    Very solid numbers right there. So....how bout tell us all the specifics of your food sources, meal timing and frequency... j/k j/k
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  9. #9
    IFPA Pro Sporto1633's Avatar
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    Originally Posted by bwelch1985 View Post
    amazing how different a message appears in the absense of a smiley! lol
    Ha, no kidding! Now re-reading that it comes off different than how I meant it!

    Originally Posted by bwelch1985 View Post
    Very solid numbers right there. So....how bout tell us all the specifics of your food sources, meal timing and frequency... j/k j/k
    Well, you know specifics will ultimately depend on the individual of course, but generally speaking...

    Meal Frequency - IMO, what ultimately determines this is what is conducive to that person's lifestyle. Most people have to work and some people even have weird messed up schedules, so when it boils right down to it, if a person has to make it work with 4-5 meals, then so be it. If a person prefers smaller meals throughout the day, so be it. I don't think there is any one way better than the other, but rather what is more conducive to the lifestyle of that particular person.

    Meal Timing - IMO, for the most part, I prefer protein spread pretty evenly thorughout the day. For fats, I like them pretty even as well with the exception of pre/post workout being a little lgihter and the last meal of the evening a little heavier. For carbs, I prefer them pre-workout, then post-workout, then breakfast, then other meals depending on how many we have to work with. Once breakfast, pre and post are all the carb meals left, I like removing them equally from those 3 meals so that there is always some at those meals, even when on low carbs towards the end.

    Food Sources - Oh geez...I don't think I have enough room in one post to cover this one lol

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  10. #10
    ur not ur f*cking khakis bwelch1985's Avatar
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    ^^Good stuff. I don't disagree w/ any of that. It's all about making contest prep fit into your lifestyle...not changing your lifestyle to accomidate prep. We aren't making a living off this stuff so no reason to quit your job just so you can scarf down 8 meals a day! lol

    I know this is at risk of becoming a Tommy Jeffers Q&A at this point, but can I just ask you how you feel about whey protein? I decided to stick to strictly unprocessed, unfrozen, fresh meat sources this prep...but I do use whey for 3 of my 5 daily meals (for financial as well as convenience reasons). Without asking you to go into too much detail, do you think I'm shortchanging myself by using whey in these meals as opposed to more fresh meat?
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  11. #11
    IFPA Pro Sporto1633's Avatar
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    Originally Posted by bwelch1985 View Post
    ^^Good stuff. I don't disagree w/ any of that. It's all about making contest prep fit into your lifestyle...not changing your lifestyle to accomidate prep. We aren't making a living off this stuff so no reason to quit your job just so you can scarf down 8 meals a day! lol

    I know this is at risk of becoming a Tommy Jeffers Q&A at this point, but can I just ask you how you feel about whey protein? I decided to stick to strictly unprocessed, unfrozen, fresh meat sources this prep...but I do use whey for 3 of my 5 daily meals (for financial as well as convenience reasons). Without asking you to go into too much detail, do you think I'm shortchanging myself by using whey in these meals as opposed to more fresh meat?
    No not at all. IMO, protein food source is primarily about getting enough leucine content to spike protein synthesis...so whether you get that from whey, chicken, extra lean ground beef, or heck even BCAAs (like between meals or something), then that's what I think is the most significant aspect of protein food source. Whey doesn't always produce the most satiety obviously, but I'm like you, I opt for convenience more times than not when prepping. And even though I know I would get hungrier a little earlier towards the end of prep, I would use it in 3 of my meals as well. I even started microwaving my whey into a brownie so that it would last longer for my pre/post workout meals lol.

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  12. #12
    ♦ ɴɣϲ ϲrew ♦ N01SYtZ's Avatar
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    Originally Posted by Sporto1633 View Post
    No not at all. IMO, protein food source is primarily about getting enough leucine content to spike protein synthesis...so whether you get that from whey, chicken, extra lean ground beef, or heck even BCAAs (like between meals or something), then that's what I think is the most significant aspect of protein food source. Whey doesn't always produce the most satiety obviously, but I'm like you, I opt for convenience more times than not when prepping. And even though I know I would get hungrier a little earlier towards the end of prep, I would use it in 3 of my meals as well. I even started microwaving my whey into a brownie so that it would last longer for my pre/post workout meals lol.

    Sporto
    microwaving whey into a brownie... you're going to have to explain that one to me
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  13. #13
    IFPA Pro Sporto1633's Avatar
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    Originally Posted by N01SYtZ View Post
    microwaving whey into a brownie... you're going to have to explain that one to me
    I can only vouch for Scivation Whey because it's all I've ever used for the past 3-4 years, but I just grab a small tupperware, throw a couple scoops in it, throw in a little water, stir it up a little, and nuke it for about 30-45 seconds (or until it starts fluffing up), let it cool a few seconds, and voila!

    Cover with Walden Farms Carmel Dip and Walden Farms Chocolate Syrup and you have an orgasmic treat!

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  14. #14
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    Originally Posted by Sporto1633 View Post
    I can only vouch for Scivation Whey because it's all I've ever used for the past 3-4 years, but I just grab a small tupperware, throw a couple scoops in it, throw in a little water, stir it up a little, and nuke it for about 30-45 seconds (or until it starts fluffing up), let it cool a few seconds, and voila!

    Cover with Walden Farms Carmel Dip and Walden Farms Chocolate Syrup and you have an orgasmic treat!

    Sporto
    thats my final meal almost every night....And a little natty pb !!!oh yeah..blueberries to
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    ♦ ɴɣϲ ϲrew ♦ N01SYtZ's Avatar
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    Originally Posted by Sporto1633 View Post
    I can only vouch for Scivation Whey because it's all I've ever used for the past 3-4 years, but I just grab a small tupperware, throw a couple scoops in it, throw in a little water, stir it up a little, and nuke it for about 30-45 seconds (or until it starts fluffing up), let it cool a few seconds, and voila!

    Cover with Walden Farms Carmel Dip and Walden Farms Chocolate Syrup and you have an orgasmic treat!

    Sporto
    thats sounds so amazing! and yeah i only use scivation whey too! cheap and good quality
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  16. #16
    Registered User loudenator's Avatar
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    Originally Posted by Sporto1633 View Post
    Oh I know - I was just being silly (and I forgot a smiley face lol)

    IMO, protein intake will depend on the individual, but I do lean more towards a little higher protein/fat intake (relatively speaking) than trying to do the whole 'minimum protein and fat intake and let's see how many carbs I can get away with and still lose weight' approach.

    For example, if I were to set up some intial macronutrient ratios for the OP with him weighing 200lbs and taking in 2400 calories, I would probably set them up like this:

    Fat: 60g
    Carbs: 205g
    Protein: 260g

    And then obviously from that, advise specific food sources, meal timing, frequency, etc.

    Sporto
    Thats pretty much my approach to lower carbs and keep protein/fat high, looking at it now 300g of protien is def overkill.

    Thanks for the reply and also the additional information!
    Certified Can-Fit-Pro Personal Trainer Specialist

    live and let live
    Reply With Quote

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