My hardest diet yet, need help though

This was cut and pasted from a thread by Nate Dog over at Anabolic Review's board in the "comp BB Q&A section".......


Quote:
I am weighing about 169 pounds... and I am about four weeks out. You can see the pics in the other members pics thread.

This is my diet -

Monday - Friday
7:30am 6 egg whites and 1 piece of rye
9:30am Protein shake in water, with 15mls of Flax
11:30am 150g of Tuna, with 1/2 avacado and a few cashews
1:30pm Shake in water with flax
3:30pm same as previous Tuna meal
5:30pm Protein shake in water, NO FLAX
7:30 chicken breast with 200g of veggie (green)
8:30 Shake in water, No flax

Weekend -
Same type of thing but I add in carbs..and try and get some glycogen back into the muscle

I do cardio everyday.. high intensity during the week. and LSD training on the weekends when carbed.

My friend (that won the australian natural nationals for his devision) said -
Moday before the show -
Train upper body
Tuesday -
lower body
Wednesday-
Fullbody
Thursday-
Drink 8Ls of deminerised water
And start eating herbal diuretics
in the evening start adding in carbs
Friday-
1 potato ever 2 hours
Saturday- Lollies and choclate (not to much)

24 hours prior to the comp I make sure I consume no more that 600mls of water.

Now all oth this was written down in a hurry over the phone, so it may be abit out of order... or a bit messed up,.. but i think this is correct.

I feel kinda silly giving you advice, since I've never had my body fat as low as yours in your pics, but even on an almost non existent carb diet (which I've been on the last 4 weeks), I do eat carbs on my meal immediately following my workouts. My thoughts are that I'm completely glycogen depleted from the workout, so all my carbs (as long as I'm reasonable) will go straight into my muscles. Also taking ALA to help. Right now, I've been eating 2 pieces of low sugar toast with honey on my post workout meals - should be about 60g of carbs.

I'm also carbing up on the weekends.
Been losing about 2 lbs a week doing this, with no changes to my workouts (haven't added cardio yet).

Are you getting any fiber? Getting enough good fats?

What are you trying to get down to for the competition (body fat wise)? If you can lose 8 lbs of fat (2 lbs a week if you are 4 weeks out), that'll get you to 4%.

Hang in there, though. For some reason, I'm not really having problems with the low carbs (maybe because I am eating carbs following my workout). Also, peas are somewhat high in carbs compared to other green veggies (but high in protein). Fiber might help, too (I like fiber one cereal, with just enough milk to make it not dry).

good luck Press...I can imagine how tough that is. Never done a contest myself...lowest my BF has been was like 7%. I can't imagine getting down to 3.

presser the diet you have going on rite now is the exact same diet which i did for 4 weeks and i saw big results with it. i lost a lot of muslce. and that is the same diet which i wanna do 8 weeks b4 my show. next summer.

I think the sides of your trunks are too small and too low-it draws your eye to your "handles"-try larger trunks and moving them around and take some pictures-little known fact-pros have their trunks custom made to fit their body specifically and draw the judges eye to where they want them to look-PS-you look awesome-10/12 #'s of water off and you'll be absolutely peeled!! I also have a sweet tooth and being a chef is torture-especially when I have a very talented pastry staff!My saving grace is 1 carb solution bar per day-4 carbs thats it -thats all the carbs I have had for the last 2 weeks and next 4-also doing show Nov2 -also 6'3'' but only at 229 hoping to come in at 215 so I sure hope its not the show you're doing!-I'll have no chance!!-Good Luck

you're looking awsome bro!

Have you thought about adding some legumes to help with the sweet cravings?


BTW, I wouldn't do twists, they're going to make your obliques look bigger -- , you're better off making your lats, shoulders and quads bigger (it'll make your obliques looks smaller)

You're looking great bro. Your legs are phenominal for someone 6-3. Everyone that I have been around in the gym preping for a show has gone though the same thing. Self doubt, questioning your prep, your diet... the list goes on and on. Think about it this way. Everyone is going though the same thing you are preping for that show. Keep on going bro. Keep telling yourself that you are stronger and have more will than they do.

Also remember that on stage nobody cares how much you can bench what your weight is or your bf numbers are. It's all in how you look. Use the mirror as your guide.

You might want to talk to Napalm. He could probably give you some good advice.
-TAZ

I found this over at AR


BREAKFAST
1 cup cooked oatmeal with protein shake, multivit, vit C, calcium magnesium, iron, saw palmetto, ginseng pills (1 each)

MID BREAKFAST
1 can of tuna in water

LUNCH
1 cup oatmeal wýth 1lb salmon or chicken breast

BEFORE WORKOUT
protein shake with glutamine, creatine, carnithine,multivit, vit C, calcium magnesium, iron, saw palmetto, ginseng pills (1 each)

POST WORKOUT
protein shake with glutamine, creatine

DINNER
1lb of grilled fish or chicken

Clen dosage starting with one and adding additional one tab till I reach 8-10 tabs.
I do it for 2 weeks then I run ECA for 2 weeks. 25mg ephedrine, 200mg caffein, 320mg aspirin.
Sometimes I run ECA 30 min prior meals.
No salt, no sugar, no fruit, no milk and diary products, little vegetable.




The guy looks amazing...now



http://www.anabolicreview.com/vbulletin/showthread.php?s=&threadid=32790

That guy does look like he made a great improvement, but I wouldn't say he's in contest form. Legumes are basically beans and peas. If you are going no carb, they tend to be higher carb than other (green) veggies.

You might want to consider eating sugar snap peas, or snow peas. They both taste awesome (fresh/raw), and you eat them in the pod, which provides some fiber.

Did you see the before and after pics

Yes, very impressive. I do think it's a bit different going from 20% to 8% or so (my guesses based on his pics) than from 7-4%. I went from around 50% down to 9% or so in 36 weeks, but the last 5% was the toughest, and I was losing muscle with the fat (overtraining). 9% is as low as I've ever been, so take what I say with a grain of salt (unless you are cutting salt from your diet). Regardless, his results were very impressive, and what he did would probably work for most of the people on the list.

Nov 2 in greensboro N.C.-please tell me this is NOT the same show that your are doing because if it is -fuck it -I'm off to Krispy Kreme for a half dozen cream filled and a nap and I'll find another show!!!

I don't have the hardware to post pics-the comparison is simple-you look like a bodybuilder and I look like a 38 yr old basketball player who just completed his first cycle & is trying like hell to stay "big" and get hard!!

in all seriousness-Good luck with your show and let us know how you place!

Just a couple suggestions for ya Presser.

Maybe cut the peas and the Apple butter out. It will be an absolute bitch but it will make a difference. Eat Broccoli instead of the peas. I remember reading somewhere that broccoli is higher in vit/minerals. (Not positive on this one but I think peas are a higher carb veggie)

At the three weeks out point I would drop all your dairy products. Dropping out the lactose will help to sharpen things up a bit more, although I woud say you look sharp as hell already. You actually want to hit your target weight about seven-ten days prior to the show, this will allow your body to sort of settle into the weight that you are at.

Then the last few days you slowly increase your carbs. be sure they are clean sources of carbs(no sugar). You will blow right up as your glycogen stores are replenished. ( Don't worry about the carbs though cause you will have been burning fat for so long that your body will not be able to just turn things around and start storing fat in a matter of a few days.

Also that last few days before the show you could try a Diuretic such as Taraxatone or NWB. These will drop the water without sacrificing too much Pottasium. I think from the ones that I have looked at anyway they are mostly a three or four day process to use these sups correctly.


Sorry if I said a bunch of simple stuff you already know. I know I didn't have anyone telling me anything when I was dieting for my first show. I was right on track as far as I could tell and then it was cancelled a few weeks out. Anyway these are just a few of the things I learned while going through that cutting phase aside from the fact that cutting fvcking blows.


Lookin great bro and good luck on the show

Presser said:

oh what the fuck are legumes?

Click to expand...

black beans, red beans, white beans etc........ a shit load of protein and very complex carbs. Just about anything but american style baked beans will do.

1 cup of black beans has:

Calories 227.04
Pro (g) 15.31
Fat (g) 0.86
Carb (g) 40.76
Fiber (g) 6.0

drop all carbs until after work out and up the fat intake flax with shakes and soild food fats with other meals.am cardio before u eat anything have an eca before hand, after work out cut fat replace wit carbbs take 600mg ala following carb intake, ur bf is close enough u can be at 5 or 6 % in a couple weeks with ur obliques and abs ripped nicely then a week out u can get to nitty gritty...follw that general out line and u wont loose size at all,...if u feel u need more energy up fat in take....u can not burn fat with sugar (carbs) in ur blood period so any carbs befor workout (in after noon perferably)will kill optinum fat burning time, key is to stay in fat burning mode 24/7...if u want more info hit me up