My Precontest Diet Questions

[novice]

Team, I have some important dieting questions going into my contest May 1. It is March 25 and my diet is as follows:

Meal One
one container (8 servings) of egg beaters
1/2 cup of rolled oats

Meal Two
4 ounce chix breast
veggies
1/2 cup brown rice
veggies

Meal three
4 ounce chix breast
1/2 cup brown rice
veggies

Meal Four
4 ounce chix breast
1/2 cup brown rice
veggies

Meal five
4 ounce chix breast
veggies

Meal six
4 ounce steak
veggies



I think its time to carb down now- 5 weeks or so out?!?!?


When do I carb up? Here is PR, the contest is on Sunday (MAy 1) with weigh in only the day before.

HELP PLEASE! This is my first show and I want to do well as a NOVICE entry.

 

[anabolicbruce]

Right now you are only eating 100g carbohydtrates, 250g protein, and as far as I can see no fat. What are your stats and I will try to help you?

 

[anabolicbruce]

I am also getting ready for a show, June 25, it will be my second. I won the heavyweight class in my first and took 2nd overall. Everybody is different with their diet and when it comes to pre contest it must be perfect.

 

[novice]

Thank you. I am 5'8" now at 171, I want to come in under 165 for weigh in on Saturday (contest is Sunday).

When do I carb up, with what foods, etc? Thanks so much!

 

[novice]

I have EFAs in gel caps that I take (6 a day )- 6 grams of fat
I am ready to increase or decrease based on your expereiences and advisement. Thanks,
Russ

 

[anabolicbruce]

Dont touch the protein, that will stay the same. At 100g carbs/day, you are already low, try going down to 50g/day and see how you feel. At 1400 cal/day you cant go much lower

 

[anabolicbruce]

Increase your fat with 4 tablespoons flax oil per day. this will bring you up to 1800 cal/day. drop your carbs to 50g for two days then up to 120g on the third. cintinue this until the week before the show

 

[anabolicbruce]

Everybody is different, I started carbing up on tues.(my show was sat.) like this: 200g tues. , 250g wed., 300g thur., 3oog fri, Friday night I ate a high calorie meal from OUtback, steak, cheese, bacon, potato, cheese cake... this will begin the process of filling you up, while drawing out the water. The morning of the show, I ate pancakes with syrup, this will continue the process. Are you using diuretics? Do you know what your water intake will be before the show?

 

[DoubleWide22]

yeah bro i wouldnt start dropping your carbs now. keep them moderate at 100-200 or so and have a high carb day to see what fills you up best on saturday. like 400-500 grams of everything.d ry different stuff and see what makes you most full ripped and vascualr and what blaots you. experiment. if you want to deplete i depleted mon,tues,wed, then carbed thursday and friday. depleting is overated in my opinion. if your lean your lean so this year i probably wont deplete as much. just dont be scared of food bro. you gotta stay strong and keep your mass on. dont go do anythign drastic.

 

[anabolicbruce]

You look pretty lean already. It seems that if you fill up and drop some body water youll be ready to go. DoubleWide is right. Dont do anything drastic.

 

[MMX2]

Everybody is different, I started carbing up on tues.(my show was sat.) like this: 200g tues. , 250g wed., 300g thur., 3oog fri, Friday night I ate a high calorie meal from OUtback, steak, cheese, bacon, potato, cheese cake... this will begin the process of filling you up, while drawing out the water. The morning of the show, I ate pancakes with syrup, this will continue the process. Are you using diuretics? Do you know what your water intake will be before the show?

Everyone has very good information on this thread. My carb up is not as drastic as yours AB. I am carb sensitive so even on carb up days I really have to be careful that I won't end up spilling over. The other that was discussed but not answered was the water intake. I start the week at a gallon of water a day.I Begin limiting water to 32 Oz. on Thursday, then no more than 16 Oz. total for the day Friday(mostly ice chips). No water on Saturday morning prejudge and only sips of really really necessary.
Other things to consider the week of the show:
Switch to distilled water if possible. For me I have found this is a big deal.
Use it to cook with, etc. Begin eliminating foods that contain a lot of sodium like egg whites and really decrease the use of any artifical sweetener.
If you hare implementing diuretics like aldactone, begin on Monday the week of the show. If you are using something stronger like diamox, dyazide, or lasix, then begin on Thursday.
Again these are not gospel, it is what has worked for me.
Good luck.

 

[novice]

Thanks guys, hopefully the Aldactone comes in, I will get some nonetheless. I am drinking 2 gallons of water a day now. I appreciate the carb up and diet tips! I love this board!

 

[MdTNT]

Thanks guys, hopefully the Aldactone comes in, I will get some nonetheless. I am drinking 2 gallons of water a day now. I appreciate the carb up and diet tips! I love this board!

Bro'...good luck, glad you like this board so much....we're here for you...now go win...

 

[novice]

Here goes my modification:

Meal One-
1 container egg beaters - may switch out to eliminate sodium(or is it too early?)
One TBS FLAX OIL- I got 4 bottles in bulk after your recommendation to add fat.
1/4 cup oats

Meal Two-
4 oz chix breast
1/4 cup oats
veggies
One TBS FLAX

Meal Three
4 oz chix breast
1/4 cup oats
ONE TBS FLAX
veggies

Meal Four
4 oz chix breast
1/4 cup oats
ONE TBS FLAX
Veggies

Meal Five
Chix Breast
Veggies

Meal six
Steak
Veggies


Hoping to god my mail order Aldactone comes in.

THanks and any more advisement, please let me know!

Russ

 

[MdTNT]

Novice, empty your sent pm's and your recieved pm's....

 

[novice]

At what point do i start eliminating sodium? I am salting my food now to keep sodium until a deplete point. This is correct procedure right? I am 5 weeks out...

 

[MMX2]

At what point do i start eliminating sodium? I am salting my food now to keep sodium until a deplete point. This is correct procedure right? I am 5 weeks out...

How many grams of sodium are you taking in a day?
I really did not start reducing my sodium till I was closer but everyone is different.

 

[novice]

I hardly ever eat salt at all. I usually eat fresh veggies with no salt, chix breasts with no salt, etc. BUt I keep reading of salt loading and since I am a little more than 5 weeks (MAy 1 comp day), wanted to see if I needed to salt my food.

 

[gypsymoth]

If food is not absorbed it becomes a danger to the body.Ideally, your body should be 75 percent water. Most people when measured by an impedance test, are only 71 percent water For each 1 percent belowthe ideal number, your energy level is reduced by 5 percent. When you dont have the proper amount of ater,your body becomes stiff and painful cramping.When you drink enough water, you rid yourself of many ills, including constipation, arthritic pain, swellin and inflammtions of ly, localized pain, and and migraine headaxhes decrease in frequency and severity. if you base your liquid requiremets upon thirst you are already dehydrated.
The first sign of not having enough water is fatique. You can actually be severly dehydratd~causing weakness~and not know that its because you havent been drinking enough. Oftn whenyou exercise, you begin to feel rn down. The reason for this is lack of water . Once you ave a good drink, notice how you perk up again.Water is being used here not to purify the system but to hydrate it and allow the biochemical functins to be more efficient. The the next step promotes purification.

 

[novice]

I am drinking 2 gallons of water a day- I am not eating salt. I wanted to know whether or not to add salting to my food until Maybe 3 weeks out.