My pre contest diet

[XXXX]

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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[Chris250]

what contest ? at 12.8 percent bf, and only 8 weeks out ...you sound like your behind schedule...do you have pics...cant really say to much else...as for the diet, its well not something I would do...

 

[Metal85]

yeah im like 13-14% right now and I wont even take my shirt of infront of ppl right now, so id say ur a bit behind on leaning up

 

[XXXX]

I agree, Im also using IGf and burn fat relatively fast. i look kinda like a balloon right now. Its not a big contest but a local one at state level. I saw guys two years ago win at 13% and in my class I didnt see many below 10. I do cardio and swim 3 times a week as well. But thanks for the feedback, and pics will be coming soon if I can find a suitable photographer.

 

[Metal85]

Thats pretty weird that someone could win at that high of bf but what do I know I have never nor will I ever compete so... Just take a pic urself

 

[nuknuk]

is it a natural show?

 

[XXXX]

shitty pic sorry

 

[Chris250]

well your not 12 percent thats for sure...you could be ready, no prob....actully be ready in a month ...honestly....

You look pretty damn good in that pic...what else are you using beside the igf...any precontest aas ? ect, ect ?

 

[Metal85]

how the hell is that almost 13% bf im thinking that wasnt accurate, id say a couple % less

 

[Chris250]

he is under 10% for sure.

 

[Metal85]

he is under 10% for sure.

yeah the only person that confuses me is a friend that is 10% w abs completely pushing thru but hes 264 and 5'9"

 

[XXXX]

I work at the olympic training center and the trainers there did it,we used calipers and the electronic equipment. I have most on my lower back and thighs and under my glute area. I was pretty sure i was less but its what they say. Sorry for the crappy pic and dont ask me for one of my legs..lol

 

[XXXX]

well your not 12 percent thats for sure...you could be ready, no prob....actully be ready in a month ...honestly....

You look pretty damn good in that pic...what else are you using beside the igf...any precontest aas ? ect, ect ?

Thanks bro, I havent used anything in years my last cycle was almost 3 years ago it was EQ, primo and tren. I eat like a fucking horse though and posted my diet up, i have been using it for a few weeks. Maybe its body water? Im not sure It has been a long time since I really critique myself thats why i look for outside the box input. Ready in a month would be nice, My back, shoulders, calves and quads need work still.

 

[XXXX]

is it a natural show?

supposed to be there is no AAS testing so i doubt it. they test for illegal drugs and some other stuff a week before but thats it. i havent read all the tests yet but im not worried Im only doing IGF if anything.

 

[XXXX]

So what do you guys think about this diet? Possibly put me in the single digits in 8 weeks then?

 

[Chris250]

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> 6-8 EGG WHITS/ 2 YOLKS
· 1 slice of low-fat cheese<O></O> NO DAIRY
· 1 cup of oatmeal<O></O>
Meal 3 (10-30-11am)<O></O>
· 2 scoops of whey in low fat milk<O></O> USE WATER
· 1 whole wheat English muffin<O></O> USE OATMEAL CREAM OF WHEAT
· 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> GOOD MEAL PERFECT
Meal 5 (4 pm)<O></O>
· 4 oz deli smoked turkey breast<O></O> 6OZ. GRILLED CHICKEN BREAST (NO DELI MEAT)
· 2 slices whole wheat bread<O></O> OK, BUT SWEET POATOE OR BROWN RICE WOULD BE BETTER
· ½ avocado<O></O>
Meal 6 Pre-workout (530-6pm)<O></O>
· 1 scoop whey protein with low-fat milk<O></O> NO DAIRY
· 1 cup canned mixed fruit (light syrup)<O></O> AGAIN PROCESSED USE, OATMEAL OR BROWN RICE
Meal 7 post-workout (730-8pm)<O></O>
· 2 scoops of whey/casein protein in water<O></O> ISOLATE IS BEST, GET IN YOUR BODY QUICKER
· 32 oz sports drink, Gatorade or Powerade<O></O> OK FOR FIRST FEW WEEKS
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> NO DAIRY
Meal 9 (10pm or after optional)<O></O>
· 6oz low-fat cottage cheese<O></O> NO DAIRY/ EGG WHITES OR GRILLED CHICKEN BREAST
· 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>


I PUT MY STUFF IN CAPS, I JUST DID IT FOR FRIDAY, SO YOU GET AN IDEA WHAT I SUGGEST

 

[XXXX]

Thanks for the feedback Chris, i was adding some dairy to get the protein and for IGF use. I will reduce the dairy. My plan is to use whey isolate and casein so i have aa fast and slow acting protein in me.