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  1. #1
    Banned Captain Sagara's Avatar
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    Thumbs up Evan Centopani Contest Diet,if anyone's interested...

    Meal 1: 6 whole eggs
    Meal 2: 8oz chicken, 1/3 cup macadamia nuts
    Meal 3: 50g Iso whey, 2 tbsp peanut butter
    Meal 4: 8oz chicken, 1/3 cup macadamia nuts
    Meal 5: 8 oz steak, 2 cups broccoli, 2 tbsp olive oil
    Meal 6: 50g Iso whey, 2 tbsp peanut butter

    The great Dave Palumbo made this diet for Evan...

    And here's the guy:
    Great physique,probably the best rising star along Phil Heath...
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  2. #2
    Registered User bodybuildit's Avatar
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    Have you tried Keto for contest prep, Sickboy?
    BodyBuild Up! - New Log - Updating Daily:

    http://forum.bodybuilding.com/showthread.php?p=97059181#post97059181
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  3. #3
    Banned Captain Sagara's Avatar
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    Originally Posted by bodybuildit View Post
    Have you tried Keto for contest prep, Sickboy?
    Nop,nor i'm gonna try,for now i will stick with which always worked for me,High protein,moderate carbs...
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  4. #4
    EAT!EAT! tinyman5000's Avatar
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    awful chest, perfect delts
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  5. #5
    Banned Captain Sagara's Avatar
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    Originally Posted by tinyman5000 View Post
    awful chest, perfect delts
    agree perfect delts,chest is great too IMO,he needs more size and detail on legs thought...
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  6. #6
    morally flexible GApump's Avatar
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    what's that all break down too as far as total cals and macros? Also is there a link to a full article on this?
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  7. #7
    morally flexible GApump's Avatar
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    I found another good thread on this:

    http://forum.bodybuilding.com/showth...t=contest+diet
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  8. #8
    Banned Captain Sagara's Avatar
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    Originally Posted by GApump View Post
    what's that all break down too as far as total cals and macros? Also is there a link to a full article on this?
    I think it's around 3200 calories,315 grams of protein,200 grams of fat,30 grams of carbs...but remember Evan started his prep with 275 pounds,stepped on stage with a shredded 245lbs...
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  9. #9
    morally flexible GApump's Avatar
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    Originally Posted by SickBoy_Cage View Post
    I think it's around 3200 calories,315 grams of protein,200 grams of fat,30 grams of carbs...but remember Evan started his prep with 275 pounds,stepped on stage with a shredded 245lbs...
    cool, yeah that link I posted above has the breakdown of Palumbos diet for a 200 lb'er, thinking about using it for my cut....seems very doable.
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  10. #10
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    Will work for sure,never tried because my body shreddes on high protein and moderate carbs,but my body changes from year to year so i might use on the future...
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  11. #11
    morally flexible GApump's Avatar
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    Originally Posted by SickBoy_Cage View Post
    Will work for sure,never tried because my body shreddes on high protein and moderate carbs,but my body changes from year to year so i might use on the future...
    I've never truly used a diet like this, what length of time would be reasonable to stay on such a diet....I was planning on 10 weeks, but is there like a maximum you should stay on a keto type diet?
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  12. #12
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    Originally Posted by GApump View Post
    I've never truly used a diet like this, what length of time would be reasonable to stay on such a diet....I was planning on 10 weeks, but is there like a maximum you should stay on a keto type diet?
    It depends on your goals bro...
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  13. #13
    morally flexible GApump's Avatar
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    Originally Posted by SickBoy_Cage View Post
    It depends on your goals bro...
    lol, that was quite the blanket question.....I'll do some research
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  14. #14
    Registered User darius_s's Avatar
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    I'm a little bit of a newb when it comes to contest prep, just prepping for very first novice contest, so correct me if I'm wrong, but this diet looks like something you would want to use few days before contest if you want to fat load...makes sense?
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  15. #15
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    Why you would fat load for a competition???
    You want to carb up for the show,too look fuller and more muscular...
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  16. #16
    Registered User darius_s's Avatar
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    You can either do carb load or fat load before contest. With fat loading there is no risk of the puffiness if you mess up your water intake.
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  17. #17
    Banned Captain Sagara's Avatar
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    Originally Posted by darius_s View Post
    You can either do carb load or fat load before contest. With fat loading there is no risk of the puffiness if you mess up your water intake.
    Nop,we only have a fatty meal mixed with some simple carbs some minutes before hit the stage to bring out vascularity and some fullness...
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  18. #18
    Surgeon By 2012 or Bust! -Aaron-'s Avatar
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    You do know it's the same as the Dave Palumbo diet right?
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  19. #19
    Registered User darius_s's Avatar
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    Fat loading combines the two, carbs and fats. I found some more info on this on another board. I will actually be using this approach for my first contest, and it's been given to me by someone who used it before with great success.
    There isn't much info on this, so I assume it is a fairly new idea.

    http://www.ironmagazineforums.com/di...-fat-load.html




    Originally Posted by SickBoy_Cage View Post
    Nop,we only have a fatty meal mixed with some simple carbs some minutes before hit the stage to bring out vascularity and some fullness...
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  20. #20
    morally flexible GApump's Avatar
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    Originally Posted by SickBoy_Cage View Post
    Meal 1: 6 whole eggs
    Meal 2: 8oz chicken, 1/3 cup macadamia nuts
    Meal 3: 50g Iso whey, 2 tbsp peanut butter
    Meal 4: 8oz chicken, 1/3 cup macadamia nuts
    Meal 5: 8 oz steak, 2 cups broccoli, 2 tbsp olive oil
    Meal 6: 50g Iso whey, 2 tbsp peanut butter

    The great Dave Palumbo made this diet for Evan...

    And here's the guy:
    Great physique,probably the best rising star along Phil Heath...
    Originally Posted by -Aaron- View Post
    You do know it's the same as the Dave Palumbo diet right?
    ...
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  21. #21
    Surgeon By 2012 or Bust! -Aaron-'s Avatar
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    Originally Posted by GApump View Post
    ...
    Yeah I noticed that, but didn't care to delete it.

    Point is, there are plenty of topics about this, was another one really necessary?

    Edit: By the way, I love the fact you like to pick apart my posts when others have made dumber ones than mine.
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  22. #22
    EAT!EAT! tinyman5000's Avatar
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    i dont get the palumbo diet, it seems like its really high in protein. Some of us are dieting down at enourmous amount of calories and would be taking in well over 2 grams/lb, isnt there a point when its kind of pointless to take in that much protein
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  23. #23
    Banned Captain Sagara's Avatar
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    Originally Posted by tinyman5000 View Post
    i dont get the palumbo diet, it seems like its really high in protein. Some of us are dieting down at enourmous amount of calories and would be taking in well over 2 grams/lb, isnt there a point when its kind of pointless to take in that much protein
    Protein spare muscle and avoid breakdown.that's why...remember you will be on a catabolic state much of the time you need to have your aminos stores constantly full,while the regular joe can get away with less protein because probably it's only doing 30 minutes of cardio like 3 days a week and some workouts,We do 1h 30 minutes of cardio per day up to 2 hours per day plus 1 or 2 workouts per day,it's a much different reality...
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    EAT!EAT! tinyman5000's Avatar
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    Originally Posted by SickBoy_Cage View Post
    Protein spare muscle and avoid breakdown.that's why...remember you will be on a catabolic state much of the time you need to have your aminos stores constantly full,while the regular joe can get away with less protein because probably it's only doing 30 minutes of cardio like 3 days a week and some workouts,We do 1h 30 minutes of cardio per day up to 2 hours per day plus 1 or 2 workouts per day,it's a much different reality...
    I'm dieting for 2-3 weeks in a week or two and I'm gonna be on 3200 calories(maybe more, because i'll be walking on campus), if 50% is that is protein that's 400 grams protein. I weigh 143 lbs. That's a ****load of protein
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  25. #25
    Surgeon By 2012 or Bust! -Aaron-'s Avatar
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    Originally Posted by SickBoy_Cage View Post
    Protein spare muscle and avoid breakdown.that's why...remember you will be on a catabolic state much of the time you need to have your aminos stores constantly full,while the regular joe can get away with less protein because probably it's only doing 30 minutes of cardio like 3 days a week and some workouts,We do 1h 30 minutes of cardio per day up to 2 hours per day plus 1 or 2 workouts per day,it's a much different reality...
    Yes, but when you are in a deficit and majority of your intake is protein and little to no carbs or fat, glucogenisis occurs. This diet has enough fat though.
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  26. #26
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    Originally Posted by tinyman5000 View Post
    I'm dieting for 2-3 weeks in a week or two and I'm gonna be on 3200 calories(maybe more, because i'll be walking on campus), if 50% is that is protein that's 400 grams protein. I weigh 143 lbs. That's a ****load of protein

    Man up and eat your protein ...And it's not that difficult to reach 400 grams worth of protein per day but it's much more expensive then carbs and fat sources...
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  27. #27
    morally flexible GApump's Avatar
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    Originally Posted by -Aaron- View Post
    Edit: By the way, I love the fact you like to pick apart my posts when others have made dumber ones than mine.
    I am glad this got reposted w/ evans name though b/c it caught my eye on the main forum page and I got to check it out and find the other articles/threads.
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