9 Weeks out, I need some help

[Blahzay128]

Hey guys, Im coming up to my first competition. I am 9 weeks out and I need some help with a suggested diet, and any tips you can offer. I know that you guys (Lane Norton etc) have a wealth of knowledge. Im not usually a poster but more of a reader of the forum. But anyways, I am 21yrs old 5'6 155lbs, 9% bodyfat right now, mesomorph. Im not only looking to be a part of the contest, but i want to win the damn thing! So please help! Thanks in advance!!!

[str8flexed]

Well everyone is different and it is hard to tell what is best for you just by talking to you over the internet but i'll do my best.

What is your metabolism like (endo/meso/ecto)?
What is your weakest bodypart?
What contest are you doing? just out of curiosity
Peace

[Blahzay128]

What is your metabolism like (endo/meso/ecto)? Mesomorph, pretty speedy metabolism.

What is your weakest bodypart? My weakest bodypart is definitely my legs, with my best probably being chest or arms.

What contest are you doing? just out of curiosity- Im doing a novice contest in Albany, NY. It is nothing too big, but something to get me some experience and see how much my lifting has paid off.

Im just very new and unexperienced in the whole contest prep situation, and you, along with a bunch of the other guys seem to know what works and what doesnt. So anything you can offer will help as far as diet, supps, training, things to do before contest, etc.

I look forward to reading your responses

Gianni

[str8flexed]

Ok here is what "I" would do. I can't garuntee it will work as well for you but o well let's give it a go.

Protein-210g
Carbs-155g
Fat-41g

Your biggest meals of the day should be breakfast/pre/and post workout meals. These meals should also contain 90% of your total carbs for the day (not each one but totaled up together) Here is how I would work it...
6-8 meals per day (preferably 8)
Breakfast-30g carbs
Pre workout-50g carbs
Post workout-60g carbs

your other 15g of carbs should come from vegetable sources such as lettuce, brocoli, peas, etc

On Leg day you will do a refeed. I prefer shorter refeeds than longer ones. I personally like a six hour refeed. This refeed will increase your leptin levels (the mother of fat burning hormones) so that you can burn fat more efficiently. If you do not incooperate re-feeds your metabolism will slow as will your fat loss. Symptoms of low leptin levels are bad hunger pains and loss of sex drive. Only certain foods increase leptin...protein and fats have little effect on it. During your 6 hours of refeeding you should keep your fat as long as possible, and your protein moderate. With a 6 hour refeed you basically can eat as much as you want as long as it is from low fat sources. O and don't eat fructose... only eat carbohydrates which are made up of glucose, maltodextrin, and startch. Good refeed foods are fat free ice cream, pasta, no fat pringles, and sugary kiddie cereals (as long as they don't have fructose) Don't worry about putting on fat during your refeeds if you've been dieiting for an extended period of time you can't eat enough in a 6 hour period to put on bodyfat unless you are consuming alot of fat. I would start your refeed with your pre workout meal to give you energy for your workout. It's ok to eat things that are sugary when re-feeding...the insulin will drive the carbs into the cells initiating leptin synthesis. The reason i'm telling you to refeed on leg day is it will help you maintain mass on your legs better while dieting, in fact refeed days are very anabolic so if you do it right you might be able to add some muscle. any more questions feel free to ask!
Peace

[Jay]

Your smart.....


Jay

[Blahzay128]

Lane,

Thank you for replying! I guess I am still a little confused as to the whole refeeding thing. I understand that on my leg day, i should refeed for 6 hrs beginning with my pre-workout meal. But how often should I eat in this period. Im sorry for my lack of knowledge in this area, refeeding is a new concept to me. So if you could explain that a little more id really appreciate it. Thanks so much!!!

Also,
any supplement suggestions?
In my workouts, should I keep lifting heavy, or go to lighter weights and more reps?

Thanks

[str8flexed]

eat as much as you want in that 6 hour period (you may want to not eat too much before your workout) but just make sure you confine your refeed to low fat, low fructose carb sources and some protein for muscle building purposes.
Peace

[Felix]

great post str8

[str8flexed]

thanx..btw why did you change your screen name bro?

[Blahzay128]

Thanks a lot man!! I'll let you know how things go. By the way, i know that you are a student....You studying in the health/nutrition industry??


Again thanks for all the info....Your knowledge is appreciated!

[str8flexed]

Yup Biochemistry. Keep me updated...if you need more help feel free to PM me anytime, goodluck I'll be rooting for you!
Peace

[Blahzay128]

Hey, should i be using a thermogenic right now....if so Which do you recommend?? Thanks

[str8flexed]

If you like go ahead. A standard ECA stack will do fine...I go with diet boost by optimum it has the proper ratios of ephedrine to caffiene and is very cheap. A transdermal Yohimbe HCl fat burner, would work well with this stack although it is more expensive (55 bucks on bbing.com for 4-6 weeks supply) it is quite effective.
Peace

[Felix]

Originally posted by str8flexed
thanx..btw why did you change your screen name bro?

For some reason I am not able to post under "Latinmuscle" anymore.
It must be a glitch.

[str8flexed]

would you like me to see if i can get your old screen name back?

[Felix]

Sure! that would be great,
many of the bros already know me as latinmuscle.
Thanks