contest diet

[duncanlukas]

whatup..i am 21 weeks out from the show. here is my diet as it has been the last 5 weeks and as it will be for the next 9 weeks until 12 weeks out where i will switch the chicken to fish and some other stuff.

Meal 1: 7 oz chicken
1/2 cup oatmeal
1 cup broc

Meal 2: PWO shake- 75 g isolate
53 g complex carbs
5g bcaa, 10g creatine, 10g gluta

Meal 3: 7 oz chicken
1 cup brown rice
1 cup broc

Meal 4: 7 oz chicken
1 cup brown rice

Meal 5: 7 oz chicken
1 cup brown rice
1 cup broc

Meal 6: 7 oz chicken
1 cup broc
1 oz almonds

Meal 7: 75 g isolate
1 oz almonds

Protein: 377.5g Carbs: 227 Fat: 35g

[PH3NOM]

i dont have any experience competing since i dont do that...but the diet looks clean and good. plentifull too. keep it up. i think u shouldnt have any probs with it.

[jay2k6ie]

whats broc?

[duncanlukas]

broccolli...gluta is glutamine.sorry dont wanna type it out heh. ya i want it to be as clean as possible...im not looking to half ass this thing..at 12 weeks out..i will switch 7 oz chicken to 7 oz tilapia every meal and at 6 weeks out i will prolly start lowering carbs drastically and upping protein. looong ways to go till then tho.