Contest Prep Nutrition Log

[PBellFitness]

Hey guys,

I'm just over 12 weeks out from competing in my first bodybuilding show, very nervous!

I thought it would be a good idea to log my nutrition plan, not only for me to look over, but also to help those looking to lose fat or compete themselves. I've been prepping now for just over 4 weeks and have managed to lose 11 lbs, which I'm very pleased about!

Unfortunately my diet isn't the most exciting, but I enjoy it, and it works.

My current stats are:

Height: 176cm
Weight: 185lbs

If you spot any potential problems with my diet please share, I won't be offended.

Feel free to support my YouTube channel too if you like

www.youtube.com/channel/UCA4eVrcTjTEKm8XXaHwt6Hw

[PBellFitness]

So lets get straight to it!

I’ll start off with yesterdays nutrition plan, which also involved a brutal leg session!

Fasted Cardio for 40 minutes
10g BCAA

Meal 1:
80g oats
8 eggs whites
1 multivitamin
2000mg fish oil

Meal 2:
400g white potato
200g chicken breast
Handful of spinach

Meal 3:
400g white potato
200g chicken breast
Handful of spinach

Pre workout:
1 scoop of pre workout (ON)
5g BCAA’s

Intra-workout:
10g BCAA’s
5g Glutamine

Train – Legs

Meal 4 (post workout):
50g whey protein
1 banana

Meal 5:
200g white fish
5 rice cakes
Handful of spinach

Meal 6:
200g white fish
Handful of spinach
1 multivitamin
2,000g fish oil

Kcals: 2,500
Protein: 282g
Carbs: 304g
Fat: 20g

Would normally like to be closer to the 3,000 kcals mark.

[PBellFitness]

08/06/2016

Fasted cardio: 40mins
10g BCAA's

Meal 1:
80g oats
1 scoop of whey protein
1 multivitamin
2000mg fish oil

Meal 2:
200g white fish
5 rice cakes
Handful of spinach

Meal 3:
200g chicken breast
400g white potato
Handful of spinach

Meal 4:
200g chicken breast
500g white potato
Handful of spinach

Pre workout:
1 scoop of ON pre workout
5g BCAA's

Intra-workout:
10g BCAA's
5g glutamine

Meal 5 (postworkout):
2 scoops of whey protein
1 apple

Meal 6
200g white fish
Handful of spinach

Meal 7
200g white fish
Handful of spinach

As you can see, very similar to yesterdays meals! I like to stick to the same foods as it helps me to stay disiplined.

[PBellFitness]

Day 3 was pretty similar again, I'm still not feeling hungry at any point except night and the weight is coming off nicely.

No fasted cardio today.

Meal 1:
80g oats
8 egg whites
1 multivitamin
2000mg fish oil

Meal 2:
400g white potato
200g chicken breast
Handful of spinach

Meal 3:
400g white potato
200g chicken breast
Handful of spinach

Meal 4:
70g oats
1 scoop of whey protein

Pre workout:
1 scoop of ON pre workout
5g BCAA's

Intra workout (back training):
10g BCAA's
5g Glutamine

Meal 5 (postworkout):
2 scoops of whey protein

Meal 6:
200g white fish
4 rice cakes
Handful of spinach

Meal 7:
200g white fish
Handful of spinach
Green tea (lemon flavour)

[PendlayRow8500]

Nice man ! I subbed

Are you keeping your lifts up in a deficit ?

[PBellFitness]

Nice man ! I subbed

Are you keeping your lifts up in a deficit ?

Thank you!

Yeah, it's very important to do whatever you can to keep your strength. A lot of people decide to do ridiculously high reps and forget all about the weight they lifted in order to get the muscle.

If you aren't trying to lift the same amount of weight, then you're more likely to waste muscle!

I don't really go any higher than 15 reps at any point, unless it's some crazy light set where I want to just blow the muscle up!

[PBellFitness]

10/06/2016

20 fasted cardio

Meal 1:
80g oats
8 egg whites
1 multivitamin
2000mg fish oil

Meal 2:
250g sweet potato
200g chicken breast
Handful of spinach

Meal 3:
250g sweet potato
5 rice cakes
Handful of spinach

Meal 4:
70g oats
1 scoop of whey protein

Pre workout:
1 scoop of ON pre workout
3g BCAA's

Intra-workout (shoulders and triceps)
6g BCAA's
3g glutamine

Meal 5 (postworkout):
2 scoops of whey protein
1 apple

Meal 6:
200g white fish
10 rice cakes
Handful of spinach

Meal 7:
200g white fish
Handful of spinach
1 multivitamin
2000mg fish oil

I decided to weigh my BCAA's and glutamine for the first time. I found that they weigh 3g per scoop not 5g like I thought, hence the change in weight on the nutrition log!

[PBellFitness]

11/06/2016

No fasted cardio

Meal 1:
80g oats
1 scoop of whey protein
1 mulitvitamin
2000mg fish oil

Meal 2:
6 rice cakes
2 scoops of they protein

Meal 3:
80g basmati rice
200g chicken breast
Handful of spinach

Meal 4:
80g basmati rice
200g chicken breast
Handful of spinach

Train: 20 mins HIIT cardio
6g BCAA's

Meal 5:
185g salmon
Handful of spinach

Meal 6:
80g oats
1 scoop of whey protein
75g blueberries

Meal 7:
200g white fish
Handful of spinach
1 multivitamin
2000mg fish oil

Not the best of days, too much whey protein due to lack of prep! With having work and England playing Russia I was short for time and resources. Still a productive day and I'm sure I was in a calorie deficit with adequate amounts of protein!

[PBellFitness]

12/06/2016

No fasted cardio

Meal 1:
1 scoop of whey protein
75g blueberries
1 multivitamin
2000mg fish oil

Meal 2:
2 slices of wholemeal bread
3 poached eggs
Peppermint tea

Meal 3:
250g white potato
200g chicken breast
Handful of spinach

Pre-workout (legs):
1.5 scoop of ON pre-workout
4g BCAA's

Intra-workout:
8g BCAA's
4g glutamine

Meal 4 (post-workout):
2 scoops of whey protein
1 banana

Meal 5:
250g white potato
200g chicken breast
Handful of spinach

Meal 6:
80g oats
1 scoop of whey protein

Meal 7
200g white fish
Handful of spinach
1 multivitamin
2000mg fish oil

[PBellFitness]

Been away for the weekend, but stuck to my diet quite well. Had some salmon to finish off today so had 2 meals of that!

Here's how today went:

No fasted cardio.

Meal 1:
72g oats
1 scoop of whey protein
1 multivitamin
2000mg fish oil

Meal 2:
250g white potato
180g chicken breast
1.5 handful of broccoli

Meal 3:
300g white potato
180 chicken breast
1.5 handful of broccoli

Pre-workout
1 scoop of ON pre workou
4g BCAA's

Trained back & 30mins cardio

Meal 4:
2 scoops of whey protein
1 banana

Meal 5:
180g white fish
250g white potato
Handful of broccoli

Meal 6:
150g salmon
Handful of spinach

Meal 7:
150g salmon
Handful of spinach
1 multivitamin

[PBellFitness]

Keep fogetting to log my meals but I'm sticking to the plan!

2 super thermofuels
Fasted cardio 40 mins
Followed by 8g BCAA's

Meal 1:
72g oats
8 egg whites
1 multivitamin
2000mg fish oil

Meal 2:
80g basmati rice
160g chicken breast
broccoli

Meal 3:
80g basmati rice
160g chicken breast
broccoli

Pre-workout
1 scoop of ON pre workout
4g BCAA's

Intra-workout
4g BCAA's
4g glutamine

Meal 4 (postworkout):
1.5 scoops of whey protein
1 banana

Meal 5
160g chicken breast
6 rice cakes
broccoli

Meal 6
160g chicken breast
broccoli

Meal 7
180g white fish
broccoli
1 multivitamin
2000mg fish oil

I actually did some filming for my channel today so once that's up head over and check it out!

[PBellFitness]

The weight is going off very nicely, and every few days I can really notice the difference in defintion. Energy levels still high through the day except late on which is normal! Really good start to my prep.

24/06/2016

2 thermofuels
Fasted cardio 40mins

Meal 1:
72g oats
8 egg whites
75g blueberries
1 mulitvitamin
2000mg fish oil

Meal 2:
80g basmati rice
160g chicken breast
broccoli

Pre-workout
1 scoop of ON pre workout
4g BCAA's

Train - Back
Intaworkout:
4g BCAA's
4g glutamine

Meal 3 Postworkout:
1.5 scoop whey protein
1 banana

Meal 4:
80g basmati rice
160g chicken breast
broccoli

Meal 5:
180g white fish
4 rice cakes (ran out!)
broccoli

Meal 6:
180 white fish
broccoli

Meal 7:
180g white fish
broccoli
1 mulitvitamin
2000mg fish oil

[PBellFitness]

25.06.2016

I filmed my meals for the day a couple of days ago, basically showing people how I've lost a stone in 5 weeks, might be of some use to those of you trying to drop body fat!

www.youtube.com/watch?v=Fjnlwz8Nq9A

Anway... WORK

Today I had work, so my meals go slightly different and I have a rest day, just cardio for me.

NRG Fuel super thermofuels
Fasted cardio
40mins
Followed by 8g BCAA's

Meal 1
72g oats
8 egg whites
75g blueberries
1 multivitamin
2000mg fish oil

Meal 2
1.5 scoop of whey protein
1 banana

Meal 3
80g basmati rice
160g chicken breast
broccoli

Meal 4:
80g basmati rice
160g chicken breast
broccoli

Meal 5:
1 wholemeal wrap
180g white fish
lettuce

Meal 6:
180g white fish
broccoli

Meal 7:
180g white fish
broccoli
1 multivitamin
2000mg fish oil

WEIGHTS GOING OFF NICE, really happy with the results so far, no cravings and lost over 14lbs! May it continue.

[PBellFitness]

Ok so to keep the weight loss up, I'm upping my cardio by 20 mins. So I'll be doing 40 in the morning then 20 after my workouts.

2 super thermofuels
40 fasted cardio
Followed by 8g BCAA's

Meal 1:
72g oats
8 egg whites
75g blueberries
1 multivitamin
2000mg fish oil

Meal 2
80g basmati rice
160g chicken breast
Green beans

Pre workout
1 scoop of ON pre workout
4g BCAA's

Intra-workout
4g BCAA's
4g glutamine
Train + 20 mins cardio

Meal 3:
1.5 scoops whey protein
1 banana

Meal 4:
80 basmati rice
160g chicken breast
Green beans

Meal 5:
180g white fish
6 rice cakes
Green beans

Meal 6:
180g white fish
Green beans

Meal 7:
180g White fish
Green beans
1 multivitamin
2000mg fish oil

[xxYoungexx]

Ok so to keep the weight loss up, I'm upping my cardio by 20 mins. So I'll be doing 40 in the morning then 20 after my workouts.

2 super thermofuels
40 fasted cardio
Followed by 8g BCAA's

Meal 1:
72g oats
8 egg whites
75g blueberries
1 multivitamin
2000mg fish oil

Meal 2
80g basmati rice
160g chicken breast
Green beans

Pre workout
1 scoop of ON pre workout
4g BCAA's

Intra-workout
4g BCAA's
4g glutamine
Train + 20 mins cardio

Meal 3:
1.5 scoops whey protein
1 banana

Meal 4:
80 basmati rice
160g chicken breast
Green beans

Meal 5:
180g white fish
6 rice cakes
Green beans

Meal 6:
180g white fish
Green beans

Meal 7:
180g White fish
Green beans
1 multivitamin
2000mg fish oil

+1 for the video, really helped me understand how much you're eating.
Will be interesting to watch your journey

[PBellFitness]

+1 for the video, really helped me understand how much you're eating.
Will be interesting to watch your journey

Thanks, appreciate it! Glad it helped you!

[PBellFitness]

Meals and cardio are still the same as I'm still getting leaner!

40 mins fasted cardio

Meal 1
72g oats
8 egg whites
75g blueberries

Meal 2
80g basmati rice
180g white fish
broccoli

Pre workout
1 scoop of ON preworkout
4g BCAA's

Intraworkout
4g BCAA's
4g BCAA's

Meal 3 (postworkout)
1.5 scoops of whey
1 banana

Meal 4
80g basmati rice
160g chicken breast
broccoli
nandos sauce

Meal 5
160g chicken breast
6 rice cakes

Cardio
20 mins

Meal 6
180g white fish
broccoli

Meal 7
180g white fish
broccoli
1 multivitamin
2000mg fish oil

[GROSO]

In!


How's the fasted cardio treating you? I haven't tried it yet, am interested too

[PBellFitness]

In!


How's the fasted cardio treating you? I haven't tried it yet, am interested too

I enjoy it. Mainly because it's gets it out the way and I feel more focussed throughout the day. I also do thinks it's beneficial to do cardio when glycogen stores are lower, as it forces the body to oxidize more fat. This does not mean you burn more fat throughout the day, just during that period!

Thanks buddy

[PBellFitness]

Rest day today, just cardio!

40mins cardio

Meal 1
72g oats
8 egg whites
75g blueberries
1 multivitamin
2000mg fish oil

Meal 2
80g basmati
160g chicken breast
Broccoli
Nandos sauce

Meal 3
80g basmati
160g chicken breast
Broccoli
Nandos sauce

Meal 4
6 rice cakes
160g chicken breast
Broccoli

Meal 5
1.5 scoop protein
1 banana

20mins cardio

Meal 6
180g white fish
Broccoli
Nandos sauce

Meal 7
180g White fish
Broccoli
1 multivitamin
2000mg fish oil

I don't like to change my meals even on rest days. I like to feed my body exactly the same regardless if I've expended more that day.

Woke up to losing another pound this morning and getting noticeably leaner. Will try upload some pics soon to show everyone the prep so far!

[PBellFitness]

DOWN DAY!

Everyone knows what these are like? From the second you wake up you feel bad about yourself. I felt like I wasn't going anywhere, I felt fat, and that 10 weeks is never gonna be enough time. Even though yesterday I was buzzing and positive! Weird.

Anyway, I managed to stick to my diet and do my workouts so I can tick today off as another success.

Faster cardio 40 mins

Meal 1
72g oats
8 egg whites
75g blueberries
1 multivitamin
2000mg fish oil

Meal 2
80g basmati rice
160 chicken breast
Broccoli

Meal 3
80g basmati rice
160g chicken breast
Broccoli

Pre workout
0.5 scoop of ON pre workout (I'm running out)
4g BCAA's

Intra-workout
4g BCAA's
4g glutamine

Train, followed by 20 mins cardio

Meal 4 (post workout)
1.5 scoops of whey protein
1 banana

Meal 5
160g chicken breast
Broccoli
5 rice cakes

Meal 6
160g chicken breast
Broccoli

Meal 7
180g white fish
Broccoli
1 multivitamin
2000mg fish oil

Let's hope tomorrow I'm more positive!

[PBellFitness]

I'm happy again!!

Woke up and felt lean, and more importantly, I feel really positive. I did my morning cardio with a smile on my face!

I promise I'll get some pics of my progress soon.

Fasted cardio 40mins

Meal 1
72g oats
8 egg whites
75 blueberries
1 multivitamin
2000mg fish oil

Meal 2
80g basmati rice
160g chicken breast
broccoli
nandos sauce

Pre-workout
1 can of white Monster

Intra-workout
4g BCAA's
4g glutamine

Meal 3 (postworkout)
1.5 scoops of whey
1 banana

Meal 4
80g basmati rice
160 chicken breast
broccoli
nandos sauce

Meal 5
2 scoops of whey protein
5 rice cakes

Meal 6
180g white fish
broccoli

Meal 7
180g white fish
broccoli
1 multivitamin
2000mg fish oil

[xxYoungexx]

How many calories are you hitting per day and are you in deficit doing this?

Just looking at the amount of food your consuming makes me hungry!

[PBellFitness]

How many calories are you hitting per day and are you in deficit doing this?

Just looking at the amount of food your consuming makes me hungry!

It's roughly 2,300 kcals, and yes I'm in a deficit, with cardio especially. Losing on average 2lbs a week.

Food hasn't changed in a while, I've just increased the cardio from 0 to 20 to 40 to 60mins over the past couple of months and it's worked perfectly.

I won't drop my kcals until the weight loss slows down and I'm doing cardio. And all I'll do is reduce my carb portion sizes slightly!

Haha! Welcome to my life, hungry!

[PBellFitness]

As things get harder I'm starting to include drinks such as White Monster to help me fight against cravings.

I'm fully aware that pre-workouts are much more effective, so I've made a video to help people understand why!

[PBellFitness]

Felt good again, just really hungry late on!
Stuck to it nicely and had a good chest and abs session.

Faster cardio 40mins

Meal 1
70g carbs
8 egg whites
75g blueberries

Meal 2
80g basmati rice
160 chicken breast
Broccoli

Pre workout
1 scoop of ON gold standard preworkout
4g BCAA's

Intra workout
4g BCAA's
4g glutamine

Meal 3 (post workout)
1.5 whey protein
1 banana

Meal 4
80 basmati rice
160 chicken breast
Broccoli

Meal 5
160g chicken breast
5 rice cakes
Broccoli

Meal 6
180g white fish
Broccoli

Meal 7
180 white fish
Broccoli
1 multivitamin
2000mg fish oil

[xxYoungexx]

It's roughly 2,300 kcals, and yes I'm in a deficit, with cardio especially. Losing on average 2lbs a week.

Food hasn't changed in a while, I've just increased the cardio from 0 to 20 to 40 to 60mins over the past couple of months and it's worked perfectly.

I won't drop my kcals until the weight loss slows down and I'm doing cardio. And all I'll do is reduce my carb portion sizes slightly!

Haha! Welcome to my life, hungry!

I just spent the last 15 minutes typing your daily intake into "My Fitness Pal". Great diet and one to watch.
May I ask what Whey Protein your are using? Wondering if you have one of those low carb ones.
Will you be using a refeed day?
What are your macros for this diet?

Keep up the good work and keep those updates coming.

[PBellFitness]

I just spent the last 15 minutes typing your daily intake into "My Fitness Pal". Great diet and one to watch.
May I ask what Whey Protein your are using? Wondering if you have one of those low carb ones.
Will you be using a refeed day?
What are your macros for this diet?

Keep up the good work and keep those updates coming.

Thanks a lot buddy.

I use MyProtein whey protein. Whey is by far the best protein to have. Contains all the essential amino acids we need for protein synthesis and it's usually well priced, especially on MyProtein.

No I won't be having refeed days, unless for some reason I'm struggling to train with intensity and I'm not losing weight. I feel mentally strong so no need.

My macros are appox:

Protein: 275g
Carbs: 250g
Fat: 21g

[PBellFitness]

Today was leg day, really started to feel tired towards to end (caffeine must have worn off) but got through it did my usual 20 minutes cardio after it!

I am also back to taking thermofuels after having a week off, was a good decision as I'm now back to feeling the effects and enjoying the benefits!

2 super thermofuels
40 mins fasted cardio

Meal 1
70g oats
8 egg whites
75g blueberries
1 multivitamin
2000mg fish oil

Meal 2
80g rice basmati
160g chicken breast
Broccoli
Nandos sauce

Pre workout
White Monster
4g BCAA's

Intra workout
4g BCAA's
4g glutamine

Train legs + 20 mins cardio

Meal 3
1.5 scoop of whey protein
1 banana

Meal 4
80g basmati rice
160 chicken breast
Broccoli

Meal 5
160 chicken breast
5 rice cakes
Broccoli
Nandos sauce

Meal 6
160 chicken breast
Broccoli
Buffalo sauce

Meal 7
180 white fish
Broccoli
1 multivitamin
2000mg fish oil

[PBellFitness]

Had a great day out today at Dovedale (a country walk along a river and hills) really nice scenery and relaxing atmosphere!

The other bonus is walking for over 2 hours burns some extra kcals! Haha

So...

2 thermofuels

40mins cardio

Meal 1
70g oats
8 egg whites
75g blueberries
1 multivitamin
2000mg fish oil

Meal 2
5 rice cakes
160 chicken breast
Broccoli

Meal 3
80g basmati rice
160g chicken breast
Broccoli

Meal 4
80 basmati rice
160chicken breast
Broccoli

Pre workout
White Monster

Intraworkout
4g BCAA's
4g Glutamine
Trained shoulders + 20 mins cardio

Meal 5 (
1 banana
1.5 scoops of whey

Meal 6
180g white fish
Broccoli

Meal 7
180g white fish
Broccoli
1 multivitamin
2000mg fish oil