Please help (with diet)....My first competion

[D Animal]

Please help....My first competion

Hey,, alll......I'm going to try to enter my first competion here soon and I need help I'm getting sort of stuck now losing fat......I'm 5 9 and about 210 not sure on bodyfast but my muscles aren't very visable 2 much they're starting to come in slighty but I'm trying my best I will post my diet ok....

800- 4 egg whites...4 turkey lean sausages...and 3/4 cup of oatmeal

1030 pre workout meal....3/4 cup brown rice and 4.5 ouncechicken breast.....

100 protein shake and gatorade(post workout)

230 1/2 cup of brown rice and 5 ounce chicken breast

500 7 ounce chicken breast with large salad and a table spoon of peanut butter

730 either pro tein shake , flax oil or can of tuna and table spoon peanut butter

1000 last meal......I'll have either a can of tuna and peanut butter or a cup of 2percent cottage cheese with flax oil

 

[silentassasin]

what show are u doing when is it

 

[xcelbeyond]

Sorry, I thought you'd get more feedback - I modified your title a bit.

I've had several contest trainers say that you should "eat" protein not drink it. I believe that digesting protein helps increase metabolism.

Based on that, I would limit your protein drink to post workout only.

It seems that your overall protein intake is low. I'd also keep fat intake LOW - like no 2% cottage cheese. GOOD fats like flax, olive oil, CLA etc can be used but you need to be cognisant of your overall calorie intake. Don't add fats just to add fats, you don't want to take in more cals than you need/ can burn off.

xcel

 

[w8's]

i would cut all dairy products. they make it more difficult to diet and tend to make your skin appear thicker. lose them early on.

Also i'm not familar with turkey sausage but iwould be careful with it. just doesnt' sound like contest diet stuff. i'm sure the sodium is high too.

 

[knucklehed]

Drop the turkey sausage. You have no way of knowing what is in there.
Drop the cottage cheese also (no dairy). Eat whole foods as much as possible.
Eating around 2 pounds of chx/day is a good way to go with protein. I think it is about 144 grams pro per pound. You can substitute with tuna for variety.
Also you may want to excahnge 1 pound of chx for 1 pound of 4% lean gound beef Cooked and rinsed of fat, 2 times a week.
One shake of Whey isolate post workout and drop the other shakes (again whole foods).
Peanut butter is my enemy. I have the hardest time resisting it.
When tightening things down watch the peanut butter. It is easy to consume too many cals with peanut butter.
Udo's choice oil is probably better than straight flax but it is up to you.
Additionally; I advise my clients to eat steamed Brocolli or fresh green beans everyday in quantity.
Last bit of advice form this KnuckleHed: Drink Green Tea! I drink 1/2 gallon Green Tean/day and I advise everyone I know to do the same. Too many benefits to mention......
Good luck.
KH

 

[D Animal]

Sorry, I thought you'd get more feedback - I modified your title a bit.

I've had several contest trainers say that you should "eat" protein not drink it. I believe that digesting protein helps increase metabolism.

Based on that, I would limit your protein drink to post workout only.

It seems that your overall protein intake is low. I'd also keep fat intake LOW - like no 2% cottage cheese. GOOD fats like flax, olive oil, CLA etc can be used but you need to be cognisant of your overall calorie intake. Don't add fats just to add fats, you don't want to take in more cals than you need/ can burn off.

xcel

Well I try to take about 70 grams of fat a day with equals 630 cals I take about 1.5 protein of bodyweight....and my carbs are about 170 not sure if i should increase that or not....so I"m taking in about 2600 calories now