Critique of diet plan Requested

[MidwestViking]

Hey all! I started a training journal, but I wanted to ask this question here as well.

Let me give a little background;

College football player (o-line), I've always been a big guy. Towards the end of my collegiate career I had started to love the iron more, or at least as much, as the actual football. Soon after my football career ended, I made the transition to strongman competitions. I've done well, never placing outside of the top 3, with the exceptions of a 12th at nationals. This journey took my bodyweight up from the ~285 I played at, to 300. (I'm 6'2.5"). I tore a bicep, and decided to do some powerlifting while I recovered. Did pretty well, and ballooned up my BW while chasing an 800 raw squat. Got all the way up to 338. Felt strong and great, until I saw some pictures! This journey has been over 6 years now, and I'm sick of looking fat.

So, I know myself, and I need to compete to reach big goals. I am planning on doing a bodybuilding show to get the BF% in line. Then stay under 10% and transition back into strongman. I am looking for diet help/critique; so here is what I've started with.

28 yrs old
6'2.5" 294
Bf-18% bod-pod, 13.2% caliper

Base Diet Plan-
training Day:
1- 50g whey, 1 tbs natural peanut butter, 1 cup egg white
2-12oz meat(either grass-fed beef, or free range chicken) seasoned, but no added cals. Plus medium sized lettuce salad with 1 tbs EVOO+vinegar
3-same as 2
Intra-20g peptopro, 80g cyclic dextrin (start drinking during first lift, finish within 20 min post)
4-8 oz meat (same choices) 2 cups rice or sweet potato
5-1 cup egg white, 1 cup Kefir, 8 strawberries, 50g whey

1 cup of almonds snacked on throughout the day.

Non-training Day
I take out the intra shake, no carbs with meal 4. But make it 12 oz meat, and add 2 tbs EVOO, or Macadamia oil.

Supps-
D3
CoQ10
TN-Burn (3 caps am, and at meal 3)
GLC 2000 with 2 tbs Metamucil
10 fish oil
GHRP-2+CJC w/o DAC 100/100Xwake and before bed

Cardio-
3 times/wk 20 min-intervals

training-
4 heavy sessions with high volume (mountain dog style training)
2 lighter days for weak bodyparts (arms and calves 1 day, chest shoulders the other one)

This is my starting point. I'm interested to hear what everyone thinks. I've never done a real diet before, so I'm sure I'm missing something. I wanted to get myself to a bodpod 10%, then pick a contest and go for it.

Thanks in advance for the input.

 

[MidwestViking]

Bump for advice/thoughts?

 

[maxwkw]

Looks pretty good to me. I'd run it for a little while and then see how it goes.

Only change I'd make is to cut the cardio and let the diet do the work. But I hate cardio.

 

[jackedrabbit]

Hey all! I started a training journal, but I wanted to ask this question here as well.

Let me give a little background;

College football player (o-line), I've always been a big guy. Towards the end of my collegiate career I had started to love the iron more, or at least as much, as the actual football. Soon after my football career ended, I made the transition to strongman competitions. I've done well, never placing outside of the top 3, with the exceptions of a 12th at nationals. This journey took my bodyweight up from the ~285 I played at, to 300. (I'm 6'2.5"). I tore a bicep, and decided to do some powerlifting while I recovered. Did pretty well, and ballooned up my BW while chasing an 800 raw squat. Got all the way up to 338. Felt strong and great, until I saw some pictures! This journey has been over 6 years now, and I'm sick of looking fat.

So, I know myself, and I need to compete to reach big goals. I am planning on doing a bodybuilding show to get the BF% in line. Then stay under 10% and transition back into strongman. I am looking for diet help/critique; so here is what I've started with.

28 yrs old
6'2.5" 294
Bf-18% bod-pod, 13.2% caliper

Base Diet Plan-
training Day:
1- 50g whey, 1 tbs natural peanut butter, 1 cup egg white
2-12oz meat(either grass-fed beef, or free range chicken) seasoned, but no added cals. Plus medium sized lettuce salad with 1 tbs EVOO+vinegar
3-same as 2
Intra-20g peptopro, 80g cyclic dextrin (start drinking during first lift, finish within 20 min post)
4-8 oz meat (same choices) 2 cups rice or sweet potato
5-1 cup egg white, 1 cup Kefir, 8 strawberries, 50g whey

1 cup of almonds snacked on throughout the day.

Non-training Day
I take out the intra shake, no carbs with meal 4. But make it 12 oz meat, and add 2 tbs EVOO, or Macadamia oil.

Supps-
D3
CoQ10
TN-Burn (3 caps am, and at meal 3)
GLC 2000 with 2 tbs Metamucil
10 fish oil
GHRP-2+CJC w/o DAC 100/100Xwake and before bed

Cardio-
3 times/wk 20 min-intervals

training-
4 heavy sessions with high volume (mountain dog style training)
2 lighter days for weak bodyparts (arms and calves 1 day, chest shoulders the other one)

This is my starting point. I'm interested to hear what everyone thinks. I've never done a real diet before, so I'm sure I'm missing something. I wanted to get myself to a bodpod 10%, then pick a contest and go for it.

Thanks in advance for the input.

All of that means nothing without calories, protein grams, carb grams, fat grams. You need to weigh out the food in grams, look up values, and calculate totals. That way you can adjust if you hit a plateau. Not just "eat more" or "eat less".

 

[ridge11]

Looks pretty good. I would add some nutrient dense veg into salads, some slow carbs in pre workout meal. Best thing to do is stick with what you have and keep a log and ask for suggestions once it stops working. But given your size, I would start with carbs a bit higher so that you have more room to adjust.

 

[Shadman05]

Your 300lb at 13% that is super huge

 

[MidwestViking]

Looks pretty good to me. I'd run it for a little while and then see how it goes.

Only change I'd make is to cut the cardio and let the diet do the work. But I hate cardio.

I am certainly open to less cardio, but I like to eat as well.

Thanks for the advice!

 

[MidwestViking]

Looks pretty good. I would add some nutrient dense veg into salads, some slow carbs in pre workout meal. Best thing to do is stick with what you have and keep a log and ask for suggestions once it stops working. But given your size, I would start with carbs a bit higher so that you have more room to adjust.

Thoughts on what to add? I use shredded romaine, baby spinach, kale now? I am bad about broccoli/asparagus/brussel sprouts/etc....I know I need to eat them, but damn I hate the taste.

Do you think adding 80 grams of carbs to the meal before the workout is sufficient?

thanks!

 

[ridge11]

Your 300lb at 13% that is super huge

18%, not 13%. Big difference, but still huge.

 

[MidwestViking]

Your 300lb at 13% that is super huge

Thanks, thats calipers though, the bodpod had me over 18, which I feel is more realistic. I am also pretty tall, but yeah, I have a large frame. Unfortunately, that also comes with a thick waist, wide hips, and huge glutes. Non of which will help with bodybuilding. I'll put picks monthly in my log as I get rolling.

 

[ridge11]

Thoughts on what to add? I use shredded romaine, baby spinach, kale now? I am bad about broccoli/asparagus/brussel sprouts/etc....I know I need to eat them, but damn I hate the taste.

Do you think adding 80 grams of carbs to the meal before the workout is sufficient?

thanks!

That would be plenty. I would probably just give you a cup cooked(50g roughly).

 

[MidwestViking]

That would be plenty. I would probably just give you a cup cooked(50g roughly).

Makes sense. I'll add.

 

[billmeek]

Very similar to the diet I used for all 22 weeks of my contest prep. I like it a lot. As was stated, add in some green veggies though. I added more green veggies as I had to drop my carbs throughout the diet to help with satiety.

Later on you will probably need to cut out the kefir. I cut dairy out after a few weeks, it has never worked well for me in contest diets before.

 

[MidwestViking]

Very similar to the diet I used for all 22 weeks of my contest prep. I like it a lot. As was stated, add in some green veggies though. I added more green veggies as I had to drop my carbs throughout the diet to help with satiety.

Later on you will probably need to cut out the kefir. I cut dairy out after a few weeks, it has never worked well for me in contest diets before.

I know people usually cut out dairy completely early. What are everyones thoughts on kefir, same category as regular dairy? I leave it in for the probiotics, but it only has 12g of carbs in a cup, 1 of those from lactose. Maybe it doesn't make a different?

Obviously at some point I will need to cut it out, but if it doesn't hurt me yet, I'd like to leave it in. It helps me so much with protein digestion.
Thanks very much for the input!

 

[Spartan25]

Looks good to me, looks like carbs are used around workouts.

 

[SL1CED]

You're going to have to do cardio.

Here's the trick;

As the diet progresses, the fats and carbs go down and the drugs and cardio should go up.

To what degree depends on the individual, their response, and how much they want to push themselves.

 

[Kaladryn]

You don't have to do cardio, but of course you should for health. Eat carbs with every meal, just more around your training. Cut those huge protein meals back to around 50g.