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- Nov 24, 2010
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- 17
Hello, I am preparing for a contest thats about 12 weeks out, and have a couple questions/concerns about the diet given to me by a competitor I work out with.
Some background information, I am on HRT, around 11% BF and have been lifting for 7 years. I am 240 pounds at 5'11.
This is the diet that was given to me:
Eating
Protein sources: I typically include egg whites (Eggwhite International is a good place to get this, just go online and you can order), ground turkey, lean steak, chicken, and protein shakes (pure whey protein). You can always add tuna and fish in but I'm just not much of a fish eater.
Carb sources: Oatmeal, rice (brown or white), white potatoes, sweet potatoes, yams. You can eat all the greens you want and never count them against your carb numbers.
What you want to do is a carb cycle. This is where you start out on day one eating carbs with almost every meal (except for your last meal before bed), then start dropping your carbs out one meal per day starting at the end of the day and working backwards. Mix whatever protein and carb sources you want to for each meal. I usually do something like eggs and oatmeal for my first 2 meals then start diving into the meats. Try not to do more than 2 protein shakes per day. Better to eat your protein. Also, stay away from dairy products and sugars. You can work in a cheat meal each week if you want but do it on your high carb day.
At your size, you want to try and get close to 400 grams of protein per day. Your carb numbers will change each day but shoot for about 30-35 grams per meal.
So for an example,
Day One:
Meal One: Oatmeal and eggs
Meal Two: Oatmeal and eggs
Meal Three: Turkey and rice
Meal Four: Chicken and potato
Meal Five: Turkey and rice
Train
Meal Six: Steak and rice
Meal Seven: Eggs
Meal Eight: Protein Shake
Day Two:
Same as Day One but cut out carbs from meal six.
Day Three:
Same as Day One but cut out carbs from meals five and six.
Day Four:
Same as Day One but cut out carbs from meals, four, five, and six.
Day Five:
Same as Day One but cut out carbs from meals, Three, Four, Five, and six.
Day Six:
Same as Day One but cut out carbs from meals, two, three, four, five, and six.
Day Seven:
Eat the same number of meals but increase your carbs for each meal through meal seven. This is a carb load day so you want to eat as much as possible.
Start over – Cycle Repeats Try it for 12 weeks
Try and drink about 1 1/2 gallons of water per day.
What do you guy's think about this? I have read over Big A's post regarding contest prep, and feel that it might be a better choice. I have never heard of this kind of diet before.
Another question, how much fat should I be getting with a low carb diet? I would like to supplement with coconut oil, but would like to know if that would cause bloat and the best time to use it.
Thanks for all the help ahead of time!
Some background information, I am on HRT, around 11% BF and have been lifting for 7 years. I am 240 pounds at 5'11.
This is the diet that was given to me:
Eating
Protein sources: I typically include egg whites (Eggwhite International is a good place to get this, just go online and you can order), ground turkey, lean steak, chicken, and protein shakes (pure whey protein). You can always add tuna and fish in but I'm just not much of a fish eater.
Carb sources: Oatmeal, rice (brown or white), white potatoes, sweet potatoes, yams. You can eat all the greens you want and never count them against your carb numbers.
What you want to do is a carb cycle. This is where you start out on day one eating carbs with almost every meal (except for your last meal before bed), then start dropping your carbs out one meal per day starting at the end of the day and working backwards. Mix whatever protein and carb sources you want to for each meal. I usually do something like eggs and oatmeal for my first 2 meals then start diving into the meats. Try not to do more than 2 protein shakes per day. Better to eat your protein. Also, stay away from dairy products and sugars. You can work in a cheat meal each week if you want but do it on your high carb day.
At your size, you want to try and get close to 400 grams of protein per day. Your carb numbers will change each day but shoot for about 30-35 grams per meal.
So for an example,
Day One:
Meal One: Oatmeal and eggs
Meal Two: Oatmeal and eggs
Meal Three: Turkey and rice
Meal Four: Chicken and potato
Meal Five: Turkey and rice
Train
Meal Six: Steak and rice
Meal Seven: Eggs
Meal Eight: Protein Shake
Day Two:
Same as Day One but cut out carbs from meal six.
Day Three:
Same as Day One but cut out carbs from meals five and six.
Day Four:
Same as Day One but cut out carbs from meals, four, five, and six.
Day Five:
Same as Day One but cut out carbs from meals, Three, Four, Five, and six.
Day Six:
Same as Day One but cut out carbs from meals, two, three, four, five, and six.
Day Seven:
Eat the same number of meals but increase your carbs for each meal through meal seven. This is a carb load day so you want to eat as much as possible.
Start over – Cycle Repeats Try it for 12 weeks
Try and drink about 1 1/2 gallons of water per day.
What do you guy's think about this? I have read over Big A's post regarding contest prep, and feel that it might be a better choice. I have never heard of this kind of diet before.
Another question, how much fat should I be getting with a low carb diet? I would like to supplement with coconut oil, but would like to know if that would cause bloat and the best time to use it.
Thanks for all the help ahead of time!
