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My diet at 7 weeks out

Flex2019

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I thought some of you might be curious to know what I'm eating at this point in prep. Here's my typical setup on a training day.



Meal 1 (preworkout):

6 egg whites
1 whole egg
3oz lean ground beef
1/2 cup oatmeal
1 tsp. coconut oil


Meal 2 (intraworkout):

25g PeproPro
30g carbs from Glycofuse (HBCD)



Meal 3 (postworkout):

50g whey
1/2 cup oatmeal


Meal 4:

3.5oz chicken breast (cooked weight)
3.5oz lean ground beef (cooked weight)
3/4 cup white rice
1 tbsp grapeseed oil


Meal 5:

Stir fry:

6oz chicken breast (cooked weight)
2 egg whites
3/4 cup white rice
1 tbsp coconut oil
veggies


Meal 6:

Mixed with water and put in the freezer to make a protein pudding:

25g whey
25g micelle casein
 

nothuman

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Thanks for posting. Is that the diet Meadows has you on (I think you said he was your coach)?
 

Flex2019

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Thanks for posting. Is that the diet Meadows has you on (I think you said he was your coach)?

Shelby is my coach. This is the setup he has me on for now. The foods change a bit day to day, but the macros stay consistent until he makes a change.
 

NGL34

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Didnt you say in a old post you were eating 5-6k calories off season...

What's the calorie difference now at 7 weeks out?
 

letsrun4it

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1) Thanks for posting, always curious to know what guys are doing on here who are getting great results.

2) COOKED WEIGHT is the way to go!

How do you FEEL? I feel like death if I don't eat 400+ carbs a day and you're a bigger dude than me but I stay away from fats, do you think those allow you to eat less overall?
 

-TOXIC-

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And now I remember why I don't compete lol Id starve to death haha! I maaaay try to roughly follow something like this for summer tho. So you have 1 meal, then go to the gym? Im I reading that right?
 

johnjuanb1

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I just started making the protein pudding/ice cream myself yesterday. It's awesome. I put 2 scoops whey protein and the same amount of quick oats in a Tupperware dish, add a tiny bit of water and freeze it. Tastes like chocolate ice cream without the guilt or heavy feeling.

Your diet looks perfect. I'd drop weight too fast with calories that low, but that's similar to what I did to get rid of all body fat for this show. Now I'm growing into the show with more meals, more frequently.
 

dougisbig

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Thanks for sharing, Flex.
Is that an uncooked 3/4 cup of rice or cooked?
 

Marky Boy

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How many cals is this and what's the breakdown roughly?
 

Knight9

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Do you pre make your meals? If not, how do you make it convenient and hassle free when preparing different protein sources together?

Examples:
Eggs and beef
Chicken and beef
 

tenny

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how do you feel about the OATMEAL Gordon...???

I feel there are SOOOO many better choices...

is Shelby DEAD-SET on the oats..??

have you tried another cab source, to see how your body reacts..??

just my opinion, but I feel oats are rather low on the totem pole
compared to others...

oats digest much slower, that may very well be his strategy, but why..??

do you feel you are on point 7 weeks out..?? or are you putting all your
eggs in shelbys basket and letting him decide your fate....???

hope all is well with you

:cool:
 

Knight9

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how do you feel about the OATMEAL Gordon...???

I feel there are SOOOO many better choices...

is Shelby DEAD-SET on the oats..??

have you tried another cab source, to see how your body reacts..??

just my opinion, but I feel oats are rather low on the totem pole
compared to others...

oats digest much slower, that may very well be his strategy, but why..??

do you feel you are on point 7 weeks out..?? or are you putting all your
eggs in shelbys basket and letting him decide your fate....???

hope all is well with you

:cool:

Tenny...what do you like to put in place of oats. Are you on Team Long?
 

tenny

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Tenny...what do you like to put in place of oats. Are you on Team Long?

lets let flex answer before I give my opinion.....

this is HIS thread, and we need to respect that.

:cool:
 

Knight9

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lets let flex answer before I give my opinion.....

this is HIS thread, and we need to respect that.

:cool:

Fair enough...didn't mean to derail it just figured it'd be nice to have both your opinions. Please respond when you feel appropriate.
 

Flex2019

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Didnt you say in a old post you were eating 5-6k calories off season...

What's the calorie difference now at 7 weeks out?

Yep, the offseason had me eating a ton of food. Not sure of the calorie difference, I'm probably close to half as much food now.
 

Flex2019

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1)
How do you FEEL? I feel like death if I don't eat 400+ carbs a day and you're a bigger dude than me but I stay away from fats, do you think those allow you to eat less overall?

I feel great most of the time. My diet is never low on fats, and I do believe that it makes a big difference.

And now I remember why I don't compete lol Id starve to death haha! I maaaay try to roughly follow something like this for summer tho. So you have 1 meal, then go to the gym? Im I reading that right?

Yep, I eat meal one and then usually begin training 60-90 minutes later.

Thanks for sharing, Flex.
Is that an uncooked 3/4 cup of rice or cooked?

I always measure rice cooked.

How many cals is this and what's the breakdown roughly?

I'm not sure, I never bother to figure the total numbers out out because it changes all the time.

Awesome. And interesting ... Thought Shelby aborted intra shakes fr prep. Or not now

Sent from my iPhone using Tapatalk

Just goes to show you how everyone is different.
 

Flex2019

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Do you pre make your meals? If not, how do you make it convenient and hassle free when preparing different protein sources together?

Examples:
Eggs and beef
Chicken and beef

Jamie and I pre-cook chicken breast, ground beef, and rice to use for meals for a few days at a time. These are the meals we take to work with us. I always cook my eggs fresh. If I have some extra time at home, I will cook my protein sources fresh as well, especially for evening meals.

I'd say on average probably half of my meals each day are fresh, the other half use pre-cooked foods.
 

Knight9

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Jamie and I pre-cook chicken breast, ground beef, and rice to use for meals for a few days at a time. These are the meals we take to work with us. I always cook my eggs fresh. If I have some extra time at home, I will cook my protein sources fresh as well, especially for evening meals.

I'd say on average probably half of my meals each day are fresh, the other half use pre-cooked foods.

I've said it before many times....I suck in the kitchen...I'm getting very good at very basic things. I can't imagine multi tasking too much at this point when cooking from scratch. Sad, I know..
 

Flex2019

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how do you feel about the OATMEAL Gordon...???

I feel there are SOOOO many better choices...

is Shelby DEAD-SET on the oats..??

have you tried another cab source, to see how your body reacts..??

just my opinion, but I feel oats are rather low on the totem pole
compared to others...

oats digest much slower, that may very well be his strategy, but why..??

do you feel you are on point 7 weeks out..?? or are you putting all your
eggs in shelbys basket and letting him decide your fate....???

hope all is well with you

:cool:

Well ok then. Hello to you too Tenny, it's been a while.

As far as the oats go, I eat them because I fucking love them. I look forward to my bowl of oats each day. They taste awesome. I digest them well and I like the energy that they give me.

Shelby has never told me what food to eat for any meal. He makes adjustments to my macros for particular meals, but the actual foods change all the time for a variety of reasons based on what I feel like doing that day. Sometimes I pick a food because I feel it's perfect for that particular point in time for training or something else, but I might eat strawberries because I want to taste some strawberries.

The carbs that I use most are

White rice
Ezekiel bread
Oats
Fruit
Red-skin potatoes

I'm at a fine place for 7 weeks out, thanks for checking up on me though. My target show at this point is 14 weeks away, the first show is a small state level national qualifier.

My eggs will never be in one basket. I have many people close to me in the sport that I trust. And I trust Shelby 100% as well. He is a friend and mentor, and has taken a lot of time to help me learn my body over the past couple of years.

I'm not sure exactly what you are getting at with the tone of your post. I'm gonna go have some oatmeal. :cool:
 

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