Evan Centopani Contest Diet,if anyone's interested...

[Captain Sagara]

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...

[bodybuildit]

Have you tried Keto for contest prep, Sickboy?

[Captain Sagara]

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...

[tinyman5000]

awful chest, perfect delts

[Captain Sagara]

awful chest, perfect delts

agree perfect delts,chest is great too IMO,he needs more size and detail on legs thought...

[GApump]

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?

[GApump]

I found another good thread on this:

http://forum.bodybuilding.com/showth...t=contest+diet

[Captain Sagara]

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...

[GApump]

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.

[Captain Sagara]

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...

[GApump]

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?

[Captain Sagara]

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...

[GApump]

It depends on your goals bro...

lol, that was quite the blanket question.....I'll do some research

[darius_s]

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?

[Captain Sagara]

Why you would fat load for a competition???
You want to carb up for the show,too look fuller and more muscular...

[darius_s]

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.

[Captain Sagara]

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...

[-Aaron-]

You do know it's the same as the Dave Palumbo diet right?

[darius_s]

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

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...

[GApump]

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...

You do know it's the same as the Dave Palumbo diet right?

...

[-Aaron-]

...

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.

[tinyman5000]

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

[Captain Sagara]

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...

[tinyman5000]

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

[-Aaron-]

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.

[Captain Sagara]

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...

[GApump]

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.