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  1. #1
    Beast Mode RepinOut's Avatar
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    Contest Prep Diets / Post Your Diets

    I have been searching high and low for contest prep diets. SO I decided to start this forum. Post your cutting diet and maybe we can help each other out when it comes to shedding fat, maintaining muscle, and shedding water. I am not an expert on shedding water so I would love to hear any ideas you all have on the topic. My contest prep diet from my first competition is below.

    Meals
    Breakfast: 7:00am Oatmeal / 2-4 Egg Whites
    Snack: 9:00am Chicken or Fish / Broccoli
    Lunch: 12:45pm Chicken or Fish / Sweet Potato or Rice
    Snack: 3:00pm Chicken or Fish / Broccoli
    Optional Snack: 5:00pm Chicken or Fish / Broccoli
    Dinner: 7:00pm Steak or Chicken or Fish / Salad

    Supplements
    8:00 am Fish Oil
    9:30 am Jack 3d
    11:30 am Post workout Whey Protein Shake
    11:45 am BCAAs and Creatine
    8:00 pm Casein Protein Shake
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  2. #2
    NGA\IFPA Pro Bodybuilder fltallpaul's Avatar
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    Mine started at

    265p/350c/65f and ended around 275p/190c/50f. That does not include refeeds.

    My typical day looked like.

    Supplements were
    Scivation Xtend, Scivation EFA's, Primaforce Creaform, Primaforce Elastamine, Scivation Dialene 4x, Core Nutritional Core Test, Multi Vitamin.

    Meal schedule I ate every 5 hours unless post workout then I ate when I got home. Between meals I drank BCAA's and a carb source.

    Cardio was a mix of high intensity and steady state.

    Start and Finish.



    Contest Prep Coach

    Paul@ProPhysique.com

    Core Nutritionals/Outwork Apparel Athlete

    NGA & IFPA Pro Bodybuilder
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  3. #3
    Registered User vwnj136's Avatar
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    BCAA's before morning cardio
    1 scoop RTN Bionic Edge Whey right before my workout
    Meal 1 after my workout about 2pm- 2 eggs 8oz chicken thighs 1 tbsp coconut oil
    Meal 2 5:30pm- 8oz ground turkey 4oz tuna 1 tbsp coconut oil
    Meal 3 9pm- 4 eggs 8oz chicken thighs 1 tbsp coconut oil
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  4. #4
    Registered User Pain Zone's Avatar
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    I've been searching too OP!

    My question is why do some diets like fit Paul's have 190g of carbs when others like the 3rd poster have close to zero?

    I've seen all sorts of different diets. Just wondering how they differ so much?

    Would the more carbs you intake, the more cardio needed to be done?

    -cheers!
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    Fueled by Bacon EPolis13's Avatar
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    Originally Posted by Pain Zone View Post
    I've been searching too OP!

    My question is why do some diets like fit Paul's have 190g of carbs when others like the 3rd poster have close to zero?

    I've seen all sorts of different diets. Just wondering how they differ so much?

    Would the more carbs you intake, the more cardio needed to be done?

    -cheers!
    It's so, so individualized. Different trainers have different approaches. For me, personally, I always ate high protein, mod carbs, low fat, and did only 1 day of cardio, which was 28 mins of HIIT. I never did steady state, and my duration was never > 30 mins. I ate roughly 1500-1600/d (maint for me is 2000ish) all the way through show day and I did have 2 refeeds each time I prepped. Here's what mine looked like:

    M1: egg whites, whole egg, oatmeal or Ezekiel
    M2: chicken, brown rice, green veg
    M3: tuna, 2 rice cakes, 1/2 avocado
    M3: tuna/tilapia, sweet or white potato
    Pre-WO: whole grapefruit
    M4: chicken, white potato, 1/2 avocado, green veg
    M5: shrimp/scallops, 300g (aka a TON) green veg

    Supps: fish oil
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  6. #6
    NGA\IFPA Pro Bodybuilder fltallpaul's Avatar
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    Originally Posted by Pain Zone View Post
    I've been searching too OP!

    My question is why do some diets like fit Paul's have 190g of carbs when others like the 3rd poster have close to zero?

    I've seen all sorts of different diets. Just wondering how they differ so much?

    Would the more carbs you intake, the more cardio needed to be done?

    -cheers!
    There are many ways to get lean. Early on I was looking in choosing a coach who took the most effective approach for me. Anyone can create a diet where you eliminate one of the macro nutrients and lose fat. The most effective diets reduce things in proportion and allow hormones to remain healthy.
    Contest Prep Coach

    Paul@ProPhysique.com

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    NGA & IFPA Pro Bodybuilder
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  7. #7
    Fueled by Bacon EPolis13's Avatar
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    Originally Posted by fltallpaul View Post
    There are many ways to get lean. Early on I was looking in choosing a coach who took the most effective approach for me. Anyone can create a diet where you eliminate one of the macro nutrients and lose fat. The most effective diets reduce things in proportion and allow hormones to remain healthy.
    ^^ Such a good post. Completely agree.
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  8. #8
    Registered User Mrricco's Avatar
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    I am hitting up my diet since show is getting here soon. With any diet its cals in vs cals out. But I do believe what you eat in contest prep can play a major role for contest day. i hear milk is a no no when a month or even two out from comp. Same with juice, and fruit. The question should my carbs be high and fat low, or vise versa. Well one should defiantly be higher then the other of course. Myself may possibly be running 30/40/30, but im a smaller guy so its not like my protein consumption is going to be mad high. It's mostly near 180 protein, 300-350 carbs, 70-80 fats. Now I've written out my diet plan into 3 categories. There is a day a,b,c which I'll be eating A twice, b twice, and c once, and possibly on the 7th day having a reefed where I do snack on a bit of non complex carbs. My first comp, basically a dumb ass trying to read everyone's perspectives and everyone is basically the opposite from another. So my best bet for you mate is to keep it simple, keep carbs complex, don't overdue it, and have fun.
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  9. #9
    Reach for your ankles Mundungus's Avatar
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    ^^^ drinking milk, fruit juice and eating fruit has no bearing on how you look, especially cutting them that far out. It comes down to cals in vs cals out and YOUR macros. If you can fit milk, juice, fruits, pop tarts, ice cream, etc into your daily macros then it doesn't really matter. The only caveat to that is watching sodium when you get close to comp time and how you handle carbing up to look your best on comp day without spilling over.

    Basically the foods you eat don't matter if you are hitting your macros. Everyone is different so set your macros and gauge progress to make adjustments. Listen to guys like FitPaul - I think his pics speak for themselves and I'm know he was still enjoying some good food during prep!
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  10. #10
    Registered User Mrricco's Avatar
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    Originally Posted by Mundungus View Post
    ^^^ drinking milk, fruit juice and eating fruit has no bearing on how you look, especially cutting them that far out. It comes down to cals in vs cals out and YOUR macros. If you can fit milk, juice, fruits, pop tarts, ice cream, etc into your daily macros then it doesn't really matter. The only caveat to that is watching sodium when you get close to comp time and how you handle carbing up to look your best on comp day without spilling over.

    Basically the foods you eat don't matter if you are hitting your macros. Everyone is different so set your macros and gauge progress to make adjustments. Listen to guys like FitPaul - I think his pics speak for themselves and I'm know he was still enjoying some good food during prep!
    The reason I say milk, fruit, and juice is cause I hear many things on how your body can react to the food. For instance, I keep hearing milk makes you look weak as hilarious as it sounds. Or if you drink milk watch out for the bloat, if milk does that too u
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  11. #11
    NGA\IFPA Pro Bodybuilder fltallpaul's Avatar
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    Originally Posted by Mrricco View Post
    The reason I say milk, fruit, and juice is cause I hear many things on how your body can react to the food. For instance, I keep hearing milk makes you look weak as hilarious as it sounds. Or if you drink milk watch out for the bloat, if milk does that too u
    I know you are trying to help and that is great. The problem is you don't have all of the information and so your posts are partially informed. This section has some very informed posters and is not going to let so called "Bro" science slide.

    To address what you mentioned. Milk can cause problems if you have an issue with lactose which is pretty common. Otherwise there is no reason to remove it. Milk does contain alot of carbs at fat if served whole so it's not a low calorie source for protein by any means. However there are many benefits to milk so don't avoid it unless you have an allergy.

    As for Fruit, the theory behind fruits stopping fat-burning is based on the muscles lacking an enzyme that converts fructose to glycogen. The muscle's lack this storing capability of fructose, then the liver is where fructose can be stored as glycogen. Some assume that the liver will convert this to fat but the liver turns over all throughout the day. There are benefits to fructose and the bottom line is being in a caloric deficit and your daily exercise and cardio will prevent fat storage, not the magic of avoiding one of nature's best foods.
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  12. #12
    Registered User Mrricco's Avatar
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    Originally Posted by fltallpaul View Post
    I know you are trying to help and that is great. The problem is you don't have all of the information and so your posts are partially informed. This section has some very informed posters and is not going to let so called "Bro" science slide.

    To address what you mentioned. Milk can cause problems if you have an issue with lactose which is pretty common. Otherwise there is no reason to remove it. Milk does contain alot of carbs at fat if served whole so it's not a low calorie source for protein by any means. However there are many benefits to milk so don't avoid it unless you have an allergy.

    As for Fruit, the theory behind fruits stopping fat-burning is based on the muscles lacking an enzyme that converts fructose to glycogen. The muscle's lack this storing capability of fructose, then the liver is where fructose can be stored as glycogen. Some assume that the liver will convert this to fat but the liver turns over all throughout the day. There are benefits to fructose and the bottom line is being in a caloric deficit and your daily exercise and cardio will prevent fat storage, not the magic of avoiding one of nature's best foods.
    I never stated my personal input mate, just some information I've seen multiple multiple times from people who have won shows.
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  13. #13
    NGA\IFPA Pro Bodybuilder fltallpaul's Avatar
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    Originally Posted by Mrricco View Post
    i hear milk is a no no when a month or even two out from comp. Same with juice, and fruit.
    Originally Posted by Mrricco View Post
    I never stated my personal input mate, just some information I've seen multiple multiple times from people who have won shows.
    I agree many people who have won shows have done so using various methods. I just like to dispel the myth that just because someone did it that way and looked good doesn't mean they couldn't have done it another way and looked just as good or better.

    Your input is very appreciated so don't take offense, just offering advice.
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  14. #14
    Registered User Mrricco's Avatar
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    Originally Posted by fltallpaul View Post
    I agree many people who have won shows have done so using various methods. I just like to dispel the myth that just because someone did it that way and looked good doesn't mean they couldn't have done it another way and looked just as good or better.

    Your input is very appreciated so don't take offense, just offering advice.
    no hating here mate, I didn't mean to come off rude in my reply. I myself am drinking milk, eating fruit, and juice for contest prep hah.
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  15. #15
    Goal: Build More Muscle! Luvdogs's Avatar
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    I'm prepping for my first comp May 25th. I started a slow decline in cals Jan 5th from a high of 2150+/- during my building phase.

    I am currently at 1500-1550 cals per week and have been loosing about .6-1lb per week. I usually hit 160-165gr of protein and about 110-125gr of carbs, the rest fat. I do cardio 2 x a week right now for 30 min each. One is intervals and one is SS at 80-85% MHR.

    Breakfast:
    40gr oats, 24gr protein powder, 8gr of brown rice crisps or 10-15gr almonds or 16gr peanut/almond butter (depends on rest of day)

    Post w/o shake:
    1 cup coconut milk, 32gr protein powder, powdered vitamins, 2gr creatine mono, 1 gr Vit C, 70gr blueberries

    Lunch:
    4 oz cooked chicken breast, 3oz sweet potato, 4oz broccoli

    Afternoon snack:
    6oz 0% greek yogurt, 5gr cocoa powder, 1 packet Stevia (yum)

    Dinner:
    4-6oz of protein: chicken, fish, beef, or pork (6oz for fish, the rest usually 4oz)
    a veggie (depending on the day, sometimes EVOO or pastured butter with it)
    4oz wine (a few times a week)

    Before bed:
    27gr Casein mixed with water (that stuff is thick!)

    I'm guessing contest weight at 120lbs (maybe a little less, but not really sure)
    Last edited by Luvdogs; 02-28-2013 at 02:06 PM.
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    Goal: Build More Muscle! Luvdogs's Avatar
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    Originally Posted by fltallpaul View Post
    Mine started at

    265p/350c/65f and ended around 275p/190c/50f. That does not include refeeds.

    My typical day looked like.

    Supplements were
    Scivation Xtend, Scivation EFA's, Primaforce Creaform, Primaforce Elastamine, Scivation Dialene 4x, Core Nutritional Core Test, Multi Vitamin.

    Meal schedule I ate every 5 hours unless post workout then I ate when I got home. Between meals I drank BCAA's and a carb source.

    Cardio was a mix of high intensity and steady state.

    Start and Finish.



    Very impressive!!
    Julia
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    Registered User Pain Zone's Avatar
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    Originally Posted by fltallpaul View Post
    There are many ways to get lean. Early on I was looking in choosing a coach who took the most effective approach for me. Anyone can create a diet where you eliminate one of the macro nutrients and lose fat. The most effective diets reduce things in proportion and allow hormones to remain healthy.
    Thank you! Very knowledgeable!


    Could you post your sample pre-contest diet instead of just your macros? Im very interested!
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  18. #18
    i like marshmallow DJaRiHardstyle's Avatar
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    Gotta start off by saying this thread was a good idea, one of those "wish i had posted that" threads haha!

    My dieting started at 18 weeks out and gradually things changed, now at exactly 5 weeks out it looks like this:

    4:20am - 45 minutes LISS cardio
    RoxyLean
    5:45am - 5 egg whites, 1 omega 3 egg, 1/2 cup oats, 1 cup skim milk
    Animal Pak, Fish Oil
    9:00am - 2 scoops Universal Ultra Whey Pro in water, 2 slices Food For Life Brown Rice bread, 1 tbsp Smart Balance Light butter
    Lunch - 8 oz 93/7 ground turkey, 12 petite asparagus spears, 1/4 cup brown rice (measured dry), Walden Farms calorie-free BBQ sauce
    2:30pm - 1 1/2 cup fat free cottage cheese, 1/2 cup Fiber One bran cereal, 1 cup skim milk
    Training time depends on day
    Pre-workout: 1 scoop Universal Shock Therapy
    During: 1 scoop Universal Intra-Aid
    Post-workout: 3 scoops Universal Torrent
    Dinner - 2 tilapia fillets, 12 petite asparagus spears, 1 medium sweet potato, 1 tbsp light ranch dressing
    10:00pm - 2 omega 3 eggs, 2 egg whites

    I carb cycle per coach's orders. Thursday I replace oats with Fiber One bran cereal, then remove the rest of the day's carb sources. Sunday I carb up, so I replace morning oats with Cream of Wheat: Chocolate and reduce egg whites to 3, I replace Brown Rice bread with 1 Everything Bagel and reduce whey to 1 scoop, I replace brown rice with white rice and reduce ground turkey to 4 oz, I replace my entire fourth meal with 3 Chipotle soft tacos: Chicken, white rice, tomato salsa, fajita veggies, and lettuce, I replace the medium sweet potato with 15 or so mini Apple cinnamon rice cakes, and I take out my entire sixth meal (bed early)
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  19. #19
    Registered User Mrricco's Avatar
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    I didn't want to make a whole new thread for a simple question to be answered. I see many of times on the diets people using egg whites instead of a whole egg. I was wondering why people dont just use the whole egg. Is it to cut the fat out to try and specifically just get protein, and lower calories?
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    Goal: Build More Muscle! Luvdogs's Avatar
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    Originally Posted by Mrricco View Post
    I didn't want to make a whole new thread for a simple question to be answered. I see many of times on the diets people using egg whites instead of a whole egg. I was wondering why people dont just use the whole egg. Is it to cut the fat out to try and specifically just get protein, and lower calories?
    For me, it's a matter of calories. I try to use one whole egg and the rest whites if it fits. When in a building phase, whole eggs for sure!
    Julia
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    Registered User Pain Zone's Avatar
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    Originally Posted by Luvdogs View Post
    For me, it's a matter of calories. I try to use one whole egg and the rest whites if it fits. When in a building phase, whole eggs for sure!
    Ive heard that before also, to use 1 whole egg and the rest whites.

    The original question is so you can get higher protein, less fat and cholesterol. 4g of fat in each egg, 55% of your daily cholesterol intake in 1 egg... So you eat 6 or 7 egg whites, you can get mainly protein.
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    NGA\IFPA Pro Bodybuilder fltallpaul's Avatar
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    Originally Posted by Pain Zone View Post
    Thank you! Very knowledgeable!


    Could you post your sample pre-contest diet instead of just your macros? Im very interested!
    6:30 am Egg Whites, Whole Eggs and Toast
    9:30 am BCAA's
    11 am Chicken, Rice, Broccoli, Rice Cakes, Peanut Butter
    1 pm BCAA
    3:30 pm Chicken, Rice, Broccoli, Rice Cakes, Peanut Butter
    Pre Workout BCAA, Scivation Novem,
    8 pm Egg White Omelette, Lean Ground Beef, Diced Potatoes
    10 pm Turkey, Peanut Butter on Rice Cakes.
    Bed!
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    Originally Posted by fltallpaul View Post
    6:30 am Egg Whites, Whole Eggs and Toast
    9:30 am BCAA's
    11 am Chicken, Rice, Broccoli, Rice Cakes, Peanut Butter
    1 pm BCAA
    3:30 pm Chicken, Rice, Broccoli, Rice Cakes, Peanut Butter
    Pre Workout BCAA, Scivation Novem,
    8 pm Egg White Omelette, Lean Ground Beef, Diced Potatoes
    10 pm Turkey, Peanut Butter on Rice Cakes.
    Bed!
    Thank you paul! repped
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  24. #24
    SNBF/IFPA PRO wrhalljr's Avatar
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    Originally Posted by fltallpaul View Post
    6:30 am Egg Whites, Whole Eggs and Toast
    9:30 am BCAA's
    11 am Chicken, Rice, Broccoli, Rice Cakes, Peanut Butter
    1 pm BCAA
    3:30 pm Chicken, Rice, Broccoli, Rice Cakes, Peanut Butter
    Pre Workout BCAA, Scivation Novem,
    8 pm Egg White Omelette, Lean Ground Beef, Diced Potatoes
    10 pm Turkey, Peanut Butter on Rice Cakes.
    Bed!
    Thanks for posting your sample diet and your back double bi shot above is quite impressive, great work!! I would like to comment on one point though that really frustrates me to no end...the person above "mundungus" posts the following "If you can fit milk, juice, fruits, pop tarts, ice cream, etc into your daily macros then it doesn't really matter." basically the IIFYM mantra that is repeated over and over again on here, leading many in the wrong direction I believe. So then many people get on here and spout this crap even when speaking about pre-contest prep and cutting, but when sample diets are given (and people are intellectually honest like I believe you are) juice, soda, pop tarts, ice cream, etc. NEVER show up...I also have read hundreds of transformation articles on this site and over and over again and curiously those foods NEVER show up...again thanks for the post as my diet is very similar to yours just with less carbs, but other than that it is almost exact...
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    Great thread. I am currently doing my first contest prep for mens physique. I am 13 weeks out and am looking to change things a bit as I have leaned out very quickly over the past couple months. My meal plan every day that leaned me out quickly was

    Breakfast: salmon + sweet potato
    Preworkout: Assault/Superpump
    Intraworkout: Aminolast/Aminolytes
    Postworkout: MHP Up Your Mass
    Lunch: Chicken and veggies
    Snack: Apple with almond butter
    Dinner 1: Chicken and veggies
    Dinner 2: Chicken and veggies
    Night: Greek yogurt

    It is quite difficult to eat this much meat (totals 3-5 lbs per day) and I am looking forward to changing it a bit. As stated, this will be my first contest so I am trying to figure out exactly what works for my body.
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  26. #26
    NGA\IFPA Pro Bodybuilder fltallpaul's Avatar
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    Originally Posted by wrhalljr View Post
    Thanks for posting your sample diet and your back double bi shot above is quite impressive, great work!! I would like to comment on one point though that really frustrates me to no end...the person above "mundungus" posts the following "If you can fit milk, juice, fruits, pop tarts, ice cream, etc into your daily macros then it doesn't really matter." basically the IIFYM mantra that is repeated over and over again on here, leading many in the wrong direction I believe. So then many people get on here and spout this crap even when speaking about pre-contest prep and cutting, but when sample diets are given (and people are intellectually honest like I believe you are) juice, soda, pop tarts, ice cream, etc. NEVER show up...I also have read hundreds of transformation articles on this site and over and over again and curiously those foods NEVER show up...again thanks for the post as my diet is very similar to yours just with less carbs, but other than that it is almost exact...
    I drank several diet soda's a day. I also had pop tarts, ice cream, pizza(homemade) and various other foods during prep. My daily diet doesn't change much but I use my refeed days or weekend when I had some free time to come up with clever options. I don't have the patience during prep to be very clever with my food. I also like the idea that keeping food sources the same helps keep appearance and weight predictable since there are no huge fluctuations in sodium and fiber. I would consider my diet on the boring side but honestly when I get super lean I become super anal about my food because I know slight changes can mess with my head.
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    It is very individual but I think its best to not limit your choices based on what you might see in an article, or in this thread. Lots of people think their bodytype, age, supplements, etc should dictate how they do their carbs/fats but you really have to experiment because it may be different than what you assume.

    For me personally I always thought that because I have a fast metabolism I should diet on higher carbs, but ive competed enough to know I do much better on a mixed meal/higher fat lower carb diet

    Also, when you are dieting the biggest advice I could give is try to maximize your micronutrition, no matter what kind of macros you are eating, your micronutrient requirements dont change! So focus on eating the foods you need to get the micros you need to stay healthy
    keep it simple, keep it basic, keep it heavy

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    Since I created this thread I just wanted to come back in and say there is some great information here from everyone. FitallPaul has given me some great advice and that has helped me tailor my current diet better. I try to cut down slowly to avoid a serious amount of muscle loss but sometimes the urge to see results causes me to get ahead of myself. Thanks everyone for sharing your diets and advice. KEEP THEM COMING!!
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    Here's mine. Critique pls. I'm currently 11 weeks out from my contest

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    Meal 1
    Oat meal with almonds / protein powder / supplements

    Meal 2
    Greek yogurt with almonds and 1/2 scoop protein / one piece of fruit

    Meal 3
    Chicken Breast / Rice

    Meal 4
    chicken with one piece of fruit

    Pre workout / 1MR or C4
    Post workout / protein with water

    Meal 5
    Chicken Breast or fish or lean beaf / rice

    Meal 6
    Greek yogurt with almonds and 1/2 scoop protein

    All meals with water or tea

    approx; 240 protein / 50 fats / 190 carbs / 2100 - 2500 calories
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