Martin Kjellstrom's precontest diet

[Shelby]

First the pics. He's 305 here, at 8 weeks out

 

[Shelby]

back:

 

[Shelby]

The diet (from his website: http://www.martinkjellstrom.com/index.php/training/51-pre-contest-diet )


Pre-Contest Diet Example of 2009
Training and Diet - Training and Diet

This is Martin Kjellström's latest diet (not all supplements or exact amounts in grams or kcal are included - we must keep some of our secrets.)

And remember, this is for Martin's body and metabolism. So, if you want to try something similar, please consult with a dietist or doctor before you start.


Before cardio: 40-50g BCAA

MEAL #1
80g oat meal
100g whey isolate

MEAL #2
300-350g chicken with salad
60g Peanut Butter

MEAL #3
100g Whey Protein Isolate
Glucosamine Sulfate 2 x 2000mg
MSM 2 x 2000mg

MEAL #4
100g Whey Protein Isolate with 60g Natural Peanut Butter (no sugar added)
4 caps Omega-3

MEAL #5
350g Salmon, Swordfish, or RED MEAT
with a green salad
20g Olive Oil or Macadamia nut oil

30 min before workout
30g Olive oil, 3 caps Omega 3
50g BCAA, some NOX mix (Argenine)

During workout
if the workout is over 1 hour; 20g EAA

Directly after workout
50g BCAA
80-100g Vitargo (or potatoes/rice, same amount in carbs)

MEAL #6
400g chicken
60g Natural Peanut Butter
3 caps Omega 3
Glucosamine Sulfate 2 x 2000mg
MSM 2 x 2000mg

MEAL #7:
100g Whey Protein Isolate with 40-50g of macadamia nut oil (or extra virgin olive oil)


Total offseason & pre contest diet intake per day:
Protein: Carbs: Fat:
600-800 g 140-180 g 250-350g


The only thing we did 8 weeks prior contest was to drop carbs to 80-100 g per day.
And, of course, we dropped the cheat meal, because of Martins extreme KCAL intake.
Last two weeks pre contest we dropped all the carbs (like from peanut butter) oatmeal and no vitargo or potatoes. All fat came from oils instead.
Also, the overall fat intake was lowered to 200-250g.


ONCE A WEEK, MARTIN HAS ONE CHEAT MEAL (instead of MEAL #6)
the last meal of the day

I use sugar-free soy sauce, mustard, and vinegar for condiments.
I drink water, sugar-free drinks (diet soda), coffee, or tea

CARDIO:
I do 45-60 minutes (low intensity) early in the day. Either first thing in the morning (on empty stomach) or immediately after training. NEVER right before a workout. I make sure the intensity level is low!

 

[Shelby]

Onstage at last year's NY Pro show

 

[Shelby]

back:

 

[Schuh]

That is one huge son of a bltch, pardon my french..... but wow.

 

[Diesel City]

Impressed! That is one giant human to be having ass striations.

 

[Athlete]

Sadly his physique won't allow him to place very high at the Olympia this year. Still a great bodybuilder though, and it's always fun with new faces in the pro ranks.
He trains really hard too.

 

[SacToSD]

Awesome... How tall is that guy, anyways?

 

[Shelby]

According to his site he's 185cm (6'1 ish)

 

[Lou]

Beast

 

[Quad-smack]

 

[thedonker]

shredded on that many kcals!

thanks for sharing

 

[EYE2EYE]

 

[bnutbutter]

what a freak! Those calories/macros are insane...

I recall seeing a video of him on MD from awhile back where he said he only ate a few times a day but over 1000kcals per meal, mostly from shakes and not too many whole foods... AND... that he trains 7 days a week, 363 days a year ONLY taking the (2) days before a show off to "rest" Dave Palumbo who was interviewing him was like...is everyone getting this???

When/if did this change??? hmmm...

 

[Mr.G]

Maybe it's just me but I think he looks far better
now than he does when he steps on stage. How
anybody can manage to screw things up so badly
is beyond me. If that's so called progress - better
shape and condition, then I need to have my head
examined and probably my eyeballs replaced along
the way . . .

He used Dave P. diet I believe for the NY show. He over trains + wrong diet for his needs = muscle loss.

 

[Liphted]

Maybe it's just me but I think he looks far better
now than he does when he steps on stage. How
anybody can manage to screw things up so badly
is beyond me. If that's so called progress - better
shape and condition, then I need to have my head
examined and probably my eyeballs replaced along
the way . . .

I think your head and eyeballs are just fine actually. It always amazes me when you see pics of guys ~6 weeks out that look huge AND conditioned, then come contest time literally look like they stopped working out and starved themselves to lose what appears to be minimal bf. Hopefully he has learned his lesson, because the stage photos don't even compare to the gym photos.

 

[Moen]

I heard the xxxxxxx guys are doing upwards of 2 hours of cardio a day. Combine that with a carb load that would be insufficient even without all that cardio and yeah, I can imagine they end up on stage flat and stringy-looking.

 

[maldorf]

Maybe it's just me but I think he looks far better
now than he does when he steps on stage. How
anybody can manage to screw things up so badly
is beyond me. If that's so called progress - better
shape and condition, then I need to have my head
examined and probably my eyeballs replaced along
the way . . .

Im with you too. Maybe he has made tremendous gains since those last contest photos were taken? It really does look like he lost much muscle mass getting "contest reasy". He looks so impressive in those gym photos.

 

[sz]

no energy source for meal #3? and also, protein/carbs after cardio? isnt it better to have protein/fat or do the little carbs help to better boost the metabolism?