Diet adjustment advice....

[Jeremy24]

So I'm helping a friend get ready for a show, I don't wanna say he's a client bc he is a friend and we bounce ideas off each other. So anyways he is 4 weeks out from a show and about 5 lbs off from having shredded flutes. Here's what his current diet looks like

Meal 1
4 free range eggs cooked in coc oil, 4 oz chicken and spinach

Meals 2 and 3
8 oz white meat chicken or turkey
30 carbs from sweet pot.

Meal 4 pre
1/2 cup oats
6 oz chicken

Meal 5 pwo
100 grams carbs, he ussually does 1 poptart and 2 cups white rice, 50 grams whey iso

Meal 6
Beef and vegetables with 2 teaspoons evoo

He has kinda stalled this week and I'm looking for advice. Drop calories? Add cardio?

Currently cardio is at 40 minutec morning with 130 target heart rat. We worked our way up from 20 minutes.

Diet adjustments so far have been
1. Drop 2 whole eggs from meal 1
2. Drop fats from pre meal
3. Slightly drop fats in meal 6

Like I said he has progressed nicely, lost around 20 lbs and.is shredded but just needs a little more for full glutes.

Maybe a cheat meal could help? He's only been takin them when he feels run down and not weekly scheduled.

Any help will be great. Thanks

 

[Jeremy24]

My fear is adding too much cardio. This guys upper body trumps hos legs and his legs get flat and stringy with too much cardio

 

[ridge11]

I would add pre fats back in. Drop 1st sweet potato and pop tart. Lower cardio. Increase workout volume.

 

[ridge11]

Add extra carbs after leg day. No cardio day of Legs.

 

[Jeremy24]

I would add pre fats back in. Drop 1st sweet potato and pop tart. Lower cardio. Increase workout volume.

Would u add any fats where u dropped sweet pot?

Forgot to.mention he weighs 219 as of today

 

[ridge11]

Yes. Nuts.

 

[Jeremy24]

Yes. Nuts.

Thank u ridge11. Sometimes outside input steers u in the right direction

 

[dirtywork]

Do a high carb reefed.

 

[dalvare1]

what do shredded flutes look like?



i would cut the pop tarts and go to 75 or 50g carbs pwo

 

[Jeremy24]

what do shredded flutes look like?



i would cut the pop tarts and go to 75 or 50g carbs pwo

lol I typed it up on my phone lol

 

[Jeremy24]

Meal 1
4 free range eggs cooked in coc oil, 4 oz chicken and spinach

Meals 2
8 oz white meat chicken or turkey
1 oz almonds

Meal 3
8oz Chicken
4oz sweet pot.

Meal 4 pre
1/2 cup oats
6 oz chicken
tbs natty pb

Meal 5 pwo
50 grams whey iso, 2 cups jasmine rice

Meal 6
Beef and vegetables with 2 teaspoons evoo

hows this look ridge? I bolded what I change

2351 kcal
288 Protein
131 CHO
75 Fat

 

[Perfecto]

I am no expert by any means, but how does pop tarts work in for dieting down for a show?? No offense, but maybe be a good idea to hire someone with experience.. We have some pros here, no?

 

[Jeremy24]

I am no expert by any means, but how does pop tarts work in for dieting down for a show?? No offense, but maybe be a good idea to hire someone with experience.. We have some pros here, no?

It's not that uncommon of a thing. Alberto Nunez eats them all the way up to a show, John Gorman diets people with them. I've seen Chris aceto have dusty eating them weeks out from a show. Ken "skip" hill uses them as an acceptable refeed food. Basically its just a processed fast digesting carb used pwo , in place of dextrose or something like that. I can name a few other guys that diet clients with them. I personally don't use them for myself but they haven't halted my friends progress one bit. He's shredded but just needs finishing touches

 

[collinb]

I am no expert by any means, but how does pop tarts work in for dieting down for a show?? No offense, but maybe be a good idea to hire someone with experience.. We have some pros here, no?

Hey iifym....works for many people

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