Im getting ready to start my pre-contest diet and need some feedback. I am doing well and it has worked well in the past,I have gained 2 % BF from last time and would like some feedback. I only have three days done on my schedule and will finish it up but need some feedback on changing/adding to it. Contest is 8 weeks out.
Stats: 6ft
243 lbs
age upper 30's (lol)
Bf tested at the olympic training center at 12.8%
Bodywater at 55
Total Cholestrol at 126 (done by blood test)
XXXX
Friday><O></O>
Meal 1 (7-745am)<O></O>
· Black coffee<O></O>
· Scoop of casein protein in water<O></O>
Meal 2 (8-815 am)<O></O>
· 4 egg whites<O></O>
· 1 slice of low-fat cheese<O></O>
· 1 cup of oatmeal<O></O>
Meal 3 (10-30-11am)<O></O>
· 2 scoops of whey in low fat milk<O></O>
· 1 whole wheat English muffin<O></O>
· 1 Tbsp peanut butter<O></O>
Meal 4 (1-130 pm)<O></O>
· 8oz chicken breast<O></O>
· 1 med sweet potato (microwavable kind)<O></O>
· 2 cups mixed green salad<O></O>
· 2Tbsp olive oil/spiced vinegar dressing<O></O>
Meal 5 (4 pm)<O></O>
· 4 oz deli smoked turkey breast<O></O>
· 2 slices whole wheat bread<O></O>
· ½ avocado<O></O>
Meal 6 Pre-workout (530-6pm)<O></O>
· 1 scoop whey protein with low-fat milk<O></O>
· 1 cup canned mixed fruit (light syrup)<O></O>
Meal 7 post-workout (730-8pm)<O></O>
· 2 scoops of whey/casein protein in water<O></O>
· 32 oz sports drink, Gatorade or Powerade<O></O>
Meal 8 (9pm)<O></O>
· 9oz salmon or other fish<O></O>
· 1 cup black beans<O></O>
· 1 can green beans<O></O>
· 8oz low-fat cottage cheese<O></O>
Meal 9 (10pm or after optional)<O></O>
· 6oz low-fat cottage cheese<O></O>
· 2 Tbsp salsa<O></O>
· 2 Celery sticks or 2 carrots<O></O>
Totals if all is consumes 3,050 calories, 340 g protein, 300 carbs, 44 grams of fat total water consumed 1 gallon.<O></O>
Saturday<O></O>
Meal 1 (7-745 am)<O></O>
· Black coffee (optional)<O></O>
· 1 scoop of whey in water<O></O>
Meal 2 (8am)<O></O>
· 4 egg white plus 2 whole eggs<O></O>
· 1 slice low-fat cheese<O></O>
· 1 whole wheat bagel<O></O>
· 1 Tbsp peanut butter <O></O>
Meal 3 (1030-11am)<O></O>
· 2 scoops whey in low fat milk<O></O>
· 1 cup oatmeal with 1 tsp honey<O></O>
Meal 4 (1-130pm)<O></O>
· 1 can tuna in water<O></O>
· 2 slices whole wheat bread<O></O>
· 1 medium celery stalk<O></O>
Meal 5 (4pm)<O></O>
· 1 scoop whey protein in low fat milk<O></O>
· 8 oz plain/vanilla low-fat yogurt<O></O>
Meal 6 (6pm)<O></O>
· 1 scoop whey protein in water<O></O>
· 1 medium banana<O></O>
Meal 7 (8pm)<O></O>
· 9 oz salmon or other fish<O></O>
· 1 med sweet potato microwavable kind<O></O>
· 1 cup brussel spouts<O></O>
Meal 8 (10pm)<O></O>
· 2 scoops casein protein in low fat milk<O></O>
Totals 2,224 calories, 265 grams protein, 162 carbs, 55 grams fat ¾ gallon water
<O>Sunday<O></O>
Meal 1 (8am)<O></O>
· Black coffee (optional)<O></O>
· 4 egg whites +2 whole eggs<O></O>
· 1 slice low-fat cheese<O></O>
· 2 slices whole wheat toast<O></O>
Meal 2 (10:30am)<O></O>
· 2 scoops whey in low fat milk<O></O>
· 1 medium banana<O></O>
· 1 Tbsp peanut butter<O></O>
Meal 3 (1pm)<O></O>
· 6 oz smoked turkey breast deli meat<O></O>
· 1 cup whole wheat noodles<O></O>
· 1 cup steamed broccoli<O></O>
Meal 4 (4pm)<O></O>
· 1 can sardines in oil, drained<O></O>
· 6 whole wheat crackers<O></O>
Meal 5 (6pm)<O></O>
· 1 scoop whey protein in low fat milk<O></O>
· 1 large orange<O></O>
Meal 6 (8pm)<O></O>
· 8 top sirloin<O></O>
· ½ cup kidney beans<O></O>
· 1 cup beats<O></O>
Meal 7 (10pm) <O></O>
· 2 scoops whey in water<O></O>
Totals 2,410 calories, 272 g protein, 175 carbs 66 g fat, 1 gallon water <O></O>
</O>
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Stats: 6ft
243 lbs
age upper 30's (lol)
Bf tested at the olympic training center at 12.8%
Bodywater at 55
Total Cholestrol at 126 (done by blood test)
XXXX
Friday><O></O>
Meal 1 (7-745am)<O></O>
· Black coffee<O></O>
· Scoop of casein protein in water<O></O>
Meal 2 (8-815 am)<O></O>
· 4 egg whites<O></O>
· 1 slice of low-fat cheese<O></O>
· 1 cup of oatmeal<O></O>
Meal 3 (10-30-11am)<O></O>
· 2 scoops of whey in low fat milk<O></O>
· 1 whole wheat English muffin<O></O>
· 1 Tbsp peanut butter<O></O>
Meal 4 (1-130 pm)<O></O>
· 8oz chicken breast<O></O>
· 1 med sweet potato (microwavable kind)<O></O>
· 2 cups mixed green salad<O></O>
· 2Tbsp olive oil/spiced vinegar dressing<O></O>
Meal 5 (4 pm)<O></O>
· 4 oz deli smoked turkey breast<O></O>
· 2 slices whole wheat bread<O></O>
· ½ avocado<O></O>
Meal 6 Pre-workout (530-6pm)<O></O>
· 1 scoop whey protein with low-fat milk<O></O>
· 1 cup canned mixed fruit (light syrup)<O></O>
Meal 7 post-workout (730-8pm)<O></O>
· 2 scoops of whey/casein protein in water<O></O>
· 32 oz sports drink, Gatorade or Powerade<O></O>
Meal 8 (9pm)<O></O>
· 9oz salmon or other fish<O></O>
· 1 cup black beans<O></O>
· 1 can green beans<O></O>
· 8oz low-fat cottage cheese<O></O>
Meal 9 (10pm or after optional)<O></O>
· 6oz low-fat cottage cheese<O></O>
· 2 Tbsp salsa<O></O>
· 2 Celery sticks or 2 carrots<O></O>
Totals if all is consumes 3,050 calories, 340 g protein, 300 carbs, 44 grams of fat total water consumed 1 gallon.<O></O>
Saturday<O></O>
Meal 1 (7-745 am)<O></O>
· Black coffee (optional)<O></O>
· 1 scoop of whey in water<O></O>
Meal 2 (8am)<O></O>
· 4 egg white plus 2 whole eggs<O></O>
· 1 slice low-fat cheese<O></O>
· 1 whole wheat bagel<O></O>
· 1 Tbsp peanut butter <O></O>
Meal 3 (1030-11am)<O></O>
· 2 scoops whey in low fat milk<O></O>
· 1 cup oatmeal with 1 tsp honey<O></O>
Meal 4 (1-130pm)<O></O>
· 1 can tuna in water<O></O>
· 2 slices whole wheat bread<O></O>
· 1 medium celery stalk<O></O>
Meal 5 (4pm)<O></O>
· 1 scoop whey protein in low fat milk<O></O>
· 8 oz plain/vanilla low-fat yogurt<O></O>
Meal 6 (6pm)<O></O>
· 1 scoop whey protein in water<O></O>
· 1 medium banana<O></O>
Meal 7 (8pm)<O></O>
· 9 oz salmon or other fish<O></O>
· 1 med sweet potato microwavable kind<O></O>
· 1 cup brussel spouts<O></O>
Meal 8 (10pm)<O></O>
· 2 scoops casein protein in low fat milk<O></O>
Totals 2,224 calories, 265 grams protein, 162 carbs, 55 grams fat ¾ gallon water
<O>Sunday<O></O>
Meal 1 (8am)<O></O>
· Black coffee (optional)<O></O>
· 4 egg whites +2 whole eggs<O></O>
· 1 slice low-fat cheese<O></O>
· 2 slices whole wheat toast<O></O>
Meal 2 (10:30am)<O></O>
· 2 scoops whey in low fat milk<O></O>
· 1 medium banana<O></O>
· 1 Tbsp peanut butter<O></O>
Meal 3 (1pm)<O></O>
· 6 oz smoked turkey breast deli meat<O></O>
· 1 cup whole wheat noodles<O></O>
· 1 cup steamed broccoli<O></O>
Meal 4 (4pm)<O></O>
· 1 can sardines in oil, drained<O></O>
· 6 whole wheat crackers<O></O>
Meal 5 (6pm)<O></O>
· 1 scoop whey protein in low fat milk<O></O>
· 1 large orange<O></O>
Meal 6 (8pm)<O></O>
· 8 top sirloin<O></O>
· ½ cup kidney beans<O></O>
· 1 cup beats<O></O>
Meal 7 (10pm) <O></O>
· 2 scoops whey in water<O></O>
Totals 2,410 calories, 272 g protein, 175 carbs 66 g fat, 1 gallon water <O></O>
</O>
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