contest prep 9 weeks out

[amerigovespucci]

hey guys, im 9 weeks out from competition and would like some diet assistance

6'3" 210lbs around 7% bf last i checked, i dont hold much fat on me and feel it will easily be lost, but i just wanna be safe

diet is all clean non processed foods

calories around 2500-3000
protein 300g
carbs 250g
fat 60g

(roughly) the numbers vary slightly

i guess i would just like to get some ideas on how to manipulate the diet a little bit so that i get the most out of it, i just have a hard time eating enough calories if i cut carbs completely after lunch

im doing 30 min of low intensity cardio a few times a week right now, im about to up it to an hour a day low intensity 5 days a week

its not a tested show, but its just a small local show at my school, and im currently running IGF that should assist in some weight loss among other things, any pointers are greatly appreciated

[amerigovespucci]

one last pic

[NathonQB14]

hey guys, im 9 weeks out from competition and would like some diet assistance

6'3" 210lbs around 7% bf last i checked, i dont hold much fat on me and feel it will easily be lost, but i just wanna be safe

diet is all clean non processed foods

calories around 2500-3000
protein 300g
carbs 250g
fat 60g

(roughly) the numbers vary slightly

i guess i would just like to get some ideas on how to manipulate the diet a little bit so that i get the most out of it, i just have a hard time eating enough calories if i cut carbs completely after lunch

im doing 30 min of low intensity cardio a few times a week right now, im about to up it to an hour a day low intensity 5 days a week

its not a tested show, but its just a small local show at my school, and im currently running IGF that should assist in some weight loss among other things, any pointers are greatly appreciated

you dont look 7% IMO

[MattyH7688]

you dont look 7% IMO

yea i was thinking around 10% maybe

[amerigovespucci]

ive gotten caliper tested about 10 times over the last 5 years and it has never been above 7% ever, and was done by experienced individuals,

i was underwater weighed a couple months ago, and it said 12% but that also includes visceral fat and whatnot, take what you want from the numbers, they dont really matter

assistance is what im looking for here, not my bf% results

thanks for replies

[amerigovespucci]

bump

[fltallpaul]

I think you can do a lot in 9 weeks. don't worry about bf%...use the mirror...if you are not vascular everywhere and showing seperation in hamstrings you need to up the cardio and tighten the diet. I would suggest hiring a coach if you really want to make a difference in 9 weeks...

Good luck i will follow along....I am very interested to see how you do...

I dropped a lot of bf when I started with high intensity cardio...Sprints really seemed to make my vascularity pop out and seperate my legs more...doing low intensity cardio for an hour you better make sure your getting nutrients while you do that or risk losing muscle...I think your show weight would be 195 or so based on what your appearance is now....just an opinion...

[Gerry1251]

In 9 weeks you should be able to get to where you want to be if you stay the course. Make sure to get posing guidance (some of the positions could be better) and practice daily.

[amerigovespucci]

thanks guys, yea i havent practiced my posing yet, im waiting for things to settle down, im between semesters right now and have been bouncing around cuz of christmas and family lately

those pics are about a month old, i started dieting right after them, then lost about 8 lbs in a week and decided to postpone dieting until now, im slightly leaner now

im very vascular in my arms and veins are visible in legs, just not popping out yet, i do my workouts then low intensity cardio while drinking a whey shake with 1/2 cup oatmeal in it

i will do high intensity cardio if need be, but ive got leg problems from running a marathon a while back, so im tryin other options right now

there is so much info out that there that is conflicting with everything about constest prep that its hard to tell up from down any more, i read about High intensity, low instensity, mixing it up, people only doing supersets and no cardio, its driving me crazy

[Blahzay128]

8lbs lost in a week? What does your diet look like....That is not a good thing.....

I'm assuming this is your first show? 9 weeks flies by like nothing, so I'd avoid any procrastination...hit the cardio and make sure your diet is spot on.

[WhiteCollarBoy]

At 7% you shouldn't have that lower-belly "pouch"...IMO you look to be about 12-13%, and I'm not saying that to insult you.

You can do ALOT of damage (in a good way!) in 9 weeks if you stay dedicated and true to yourself. You can easily lose .5%-.75% a week if you've got a solid diet/training program.

[amerigovespucci]

im sure the weight was just water from me going to a clean diet and stopping the processed foods, it just freaked me out so i stopped dieting

im not procrastinating, this has been a year in the making, been planning to do this show since i watched it last year

today i did shoulders followed by 15 mins moderate intensity cardio, then 30 mins low intensity cardio

i normally eat this daily

meal 1: 5 eggs whole with salsa, 1/2 cup oats plain
meal 2: 2 scoops whey, 1/2 cup oats, 1 cup skim milk
meal 3: 1 cup brown rice cooked, 1 cup vegetables, 8 oz chicken
(or 1 cup wheat pasta measured dry, 1/2 cup pasta sauce, 8 oz chicken)
meal 4: same
meal 5: 2 scoops whey, 1/2 cup oats, 1 cup skim milk (PWO)
meal 6: 6oz tilapia or salmon, with 1 cup wheat pasta with 1/2 cup sauce or 1 cup brown rice with salsa

[WhiteCollarBoy]

im sure the weight was just water from me going to a clean diet and stopping the processed foods, it just freaked me out so i stopped dieting

im not procrastinating, this has been a year in the making, been planning to do this show since i watched it last year

today i did shoulders followed by 15 mins moderate intensity cardio, then 30 mins low intensity cardio

i normally eat this daily

meal 1: 5 eggs whole with salsa, 1/2 cup oats plain
meal 2: 2 scoops whey, 1/2 cup oats, 1 cup skim milk
meal 3: 1 cup brown rice cooked, 1 cup vegetables, 8 oz chicken
(or 1 cup wheat pasta measured dry, 1/2 cup pasta sauce, 8 oz chicken)
meal 4: same
meal 5: 2 scoops whey, 1/2 cup oats, 1 cup skim milk (PWO)
meal 6: 6oz tilapia or salmon, with 1 cup wheat pasta with 1/2 cup sauce or 1 cup brown rice with salsa

What are the cals/macros?

Also, I'd suggest low carbing it, or at least carb cycling with refeeds.

[amerigovespucci]

if i eat all six meals my macros are as stated in original post, but if i skip one of the chicken and rice meals, then im around 2500-2700 cals
250-270g protein
150-200g carbs
50g fat

i dont wanna do lowcarb unless i really really have to, the minute i low carb,is when my muscles are gonna shrivel up, i havnet been consistent for long enough to see how my current plan is working,i wanna continue this for a couple weeks and see if weight drops, im considering dropping all carbs after midday tho, i was curious as to others thoughts

[NathonQB14]

im sure the weight was just water from me going to a clean diet and stopping the processed foods, it just freaked me out so i stopped dieting

im not procrastinating, this has been a year in the making, been planning to do this show since i watched it last year

today i did shoulders followed by 15 mins moderate intensity cardio, then 30 mins low intensity cardio

i normally eat this daily

meal 1: 5 eggs whole with salsa, 1/2 cup oats plain
meal 2: 2 scoops whey, 1/2 cup oats, 1 cup skim milk
meal 3: 1 cup brown rice cooked, 1 cup vegetables, 8 oz chicken
(or 1 cup wheat pasta measured dry, 1/2 cup pasta sauce, 8 oz chicken)
meal 4: same
meal 5: 2 scoops whey, 1/2 cup oats, 1 cup skim milk (PWO)
meal 6: 6oz tilapia or salmon, with 1 cup wheat pasta with 1/2 cup sauce or 1 cup brown rice with salsa

wheat can have an estrogenic effect

[amerigovespucci]

and white makes you fat.... where are you going with that, do you recommend i eat white pasta instead of whole grains?

[NathonQB14]

and white makes you fat.... where are you going with that, do you recommend i eat white pasta instead of whole grains?

no lol