My first competition diet - just a couple questions

JGiannotti · 01-18-2008, 02:32 PM

I am doing my high school's bodybuilding show and I'm starting to diet about 8 weeks out. I'm ~195, ecto, ~12%bf. I plan to keep the diet pretty basic and uniform... I can put up with eating the same things day after day. I plan to eat every 2-3 hours throughout the day. Here is an example diet for my next 8 weeks...

7:00 AM: eggs, oatmeal, protein shake
10:00 AM, 1:00 PM, 4:00 PM: chicken, sweet potato, broccoli
7:00 PM: steak, sweet potato, broccoli
10:00 PM: protein shake

I have a few questions about portioning that I haven't been able to find according to my weight and bf%....

When I eat breakfast, how many eggs should I be eating, and how much oatmeal should I be eating?

How many ounces of chicken/steak should I eat per meal?

Should I be eating a whole sweet potato per meal, or only half?

I'm hoping for some helpful answers and I'm looking forward for my competition diet!

darius_s · 01-19-2008, 10:44 AM

From my experience, I would lay off the protein shakes and stick to protein just from food. Instead, buy some good multivitamins. If you're eating eggs for breakfast, you don't need that shake, same with before bed, if you really want, you can take a scoop of casein before you go to sleep. These are portions I eat:

chicken - 150g
Tuna - 1 can
White Fish - 200g
Orange Roughy (sp?) - 180 g
Eggs (breakfast) - 8 whites
FF CC - 1 cup

Sweet potato - 180g (last meal of the day 100g)
Brown rice (long grain) - 1 cup
Oatmeal - 1 cup
Beans (anything but soy) - 1 cup

**all weights are cooked

I also take 2g of omega 3's four times a day. Keep in mind these are only portions, use it as guideline.

If you need more help PM me and I'll send you my diet. 8 weeks out and 12% - you got some slimming to do.

Darius

jauce · 01-21-2008, 11:05 AM

It all depends on how many total grams of carbs and total grams of protein you want to consume each day - perhaps you should figure that out first. Then I would take the majority of my carbs in the morning and around your workouts. Protein should be split evenly throughout the day.