1. #1
    MuscleChemistry Registered Member Board Certified MD
    irish2003's Avatar
    Join Date
    Sep 2009
    Posts
    3,820
    M-Chem Coin = $1
    0
    Rep Power
    102289564

    Default cleaning up diet and might compete in october depending on condition mid july

    started at 195.2 evening bodyweight and cleaning out diet mon-fri where i'll eventually be having only 20-30g carbs a day during the week and weekends refeed all weekend with carbs and cheats...

    DIET
    mon-fri


    breakfast- 8 whole eggs scrambled with peppers and onions

    break/snack-10oz chicken breast/beef/or tuna, as much broccoli/green beans/brussel sprouts/or asparagus in olive oil and seasoned salt...as much as i can eat in 10 min work break

    lunch/snack-same as break

    after work/preworkout- shake...50g whey protein grams with heavy whipping cream or natural peanut butter blended in water and ice

    post workout- shake...50g whey protein grams with heavy whipping cream or natural peanut butter blended in water and ice

    late dinner-10oz chicken breast/beef/or tuna, as much broccoli/green beans/brussel sprouts/or asparagus in olive oil and seasoned salt, salad (lettuce, sunflower seeds, cucumbers, a few cherry tomatoes

    sat/sun- solid meals are whatever i want (beer, pizza, lasagna, loaded baked potato (i like to top mine with cottage cheese and black pepper), pancakes, taco bell, etc)...shakes stay the same but add oats

    *additional foods in between meals are sliced and salted cucumbers, dill pickles, or almonds

    **typically after the first two cheats on the weekend i start cleaning up diet again and already getting back on the low carb weekly routine

    training-DC training with slight variation (we don't keep one set rest-pause rep range...we vary it depending on how we feel that day...my gf is training with me and loves DC training so far), also we do whatever exercises/machines are available since we train during peak hours and it's crowded...no 3 exercise only rotation...

    gear- currently 1ml ***** sus350 and 2ml ***** prop100 EOD for 2-3 weeks while cleaning up diet til i'm perfect with meals during the week with no junk or bad meals...then switching to 2ml ***** cutmix EOD + 1/2ml sus EOD + 1/2ml mast e EOD for 6-8 weeks...


    olmsidechestbefore.jpgolmfrontlatspreadbefore.jpg
    Likes DefMetalLifter, akn, IronJulius, Brofessor liked this post
     
    "Because only plants grow naturally"

  2. #2
    MuscleChemistry Registered Member Board Certified MD
    DefMetalLifter's Avatar
    Join Date
    Dec 2013
    Location
    Gym or kitchen
    Posts
    2,043
    M-Chem Coin = $1
    1
    Rep Power
    2147485698

    Default

    Well good luck to you bro. I am not sure if you will be able to eat whatever you want on the weekends like that with your show being so close... If you can, then you are one lucky SOB. haha. Also I give it up to you if you can eat 20-30 g of carbs for 5 days straight every week! Keep us updated on the progress though and again best of luck prepping!
    Thanks irish2003 thanked for this post
     

  3. #3
    MuscleChemistry Registered Member Board Certified MD
    irish2003's Avatar
    Join Date
    Sep 2009
    Posts
    3,820
    M-Chem Coin = $1
    0
    Rep Power
    102289564

    Default

    Quote Originally Posted by DefMetalLifter View Post
    Well good luck to you bro. I am not sure if you will be able to eat whatever you want on the weekends like that with your show being so close... If you can, then you are one lucky SOB. haha. Also I give it up to you if you can eat 20-30 g of carbs for 5 days straight every week! Keep us updated on the progress though and again best of luck prepping!
    no i'll be cleaning it up at 12 weeks out mark
    Likes DefMetalLifter liked this post
     
    "Because only plants grow naturally"

  4. #4
    MuscleChemistry Registered Member Board Certified MD
    DefMetalLifter's Avatar
    Join Date
    Dec 2013
    Location
    Gym or kitchen
    Posts
    2,043
    M-Chem Coin = $1
    1
    Rep Power
    2147485698

    Default

    Quote Originally Posted by irish2003 View Post
    no i'll be cleaning it up at 12 weeks out mark
    Oh. Ok. That sounds better!
    Thanks irish2003 thanked for this post
     

  5. #5
    MuscleChemistry Guru Board Certified MD
    IronJulius's Avatar
    Join Date
    Apr 2012
    Posts
    3,008
    M-Chem Coin = $1
    0
    Rep Power
    2147486665

    Default

    Sounds good bro i look foward to you posting progress
     

  6. #6
    MuscleChemistry Registered Member Board Certified MD
    The Dude's Avatar
    Join Date
    Aug 2009
    Posts
    8,480
    M-Chem Coin = $1
    0
    Rep Power
    2147492140

    Default cleaning up diet and might compete in october depending on condition mid july

    Have you tried this before? I've been "cleaning up" and limiting cabs too. I have roughly 35g of carbs and 50g of protein with first meal. Only broccoli with 10-12 oz chicken next 3 meals. Then about 100g of simple carbs with 80g of whey for a post workout shake, last meal is another 10-12 oz chicken and 2+ cups of broccoli again. I'm staying at 238 - 239 even with 40 minutes of cardio 6 days a week!!
    Likes IronJulius, irish2003, Brofessor liked this post
     
    The Dude Abides

  7. #7
    MuscleChemistry Registered Member Board Certified MD
    irish2003's Avatar
    Join Date
    Sep 2009
    Posts
    3,820
    M-Chem Coin = $1
    0
    Rep Power
    102289564

    Default

    Quote Originally Posted by The Dude View Post
    Have you tried this before? I've been "cleaning up" and limiting cabs too. I have roughly 35g of carbs and 50g of protein with first meal. Only broccoli with 10-12 oz chicken next 3 meals. Then about 100g of simple carbs with 80g of whey for a post workout shake, last meal is another 10-12 oz chicken and 2+ cups of broccoli again. I'm staying at 238 - 239 even with 40 minutes of cardio 6 days a week!!
    yes i did this in 2010 when i was on the fence about competing again...and yes this means no cardio!!! i get enough sex to count as cardio now
    "Because only plants grow naturally"

  8. #8
    MuscleChemistry Newbie Residency Training

    Join Date
    Nov 2013
    Posts
    12
    M-Chem Coin = $1
    0
    Rep Power
    0

    Default

    do what you want but your diet is HORRIBLE...
     

  9. #9
    MuscleChemistry Newbie Residency Training
    Brofessor's Avatar
    Join Date
    May 2014
    Location
    stateside
    Posts
    23
    M-Chem Coin = $1
    0
    Rep Power
    0

    Default

    Would anyone mind messaging me a recommendation for cutting and building endurance? I'll happily explain my goal through message so you can get an idea of what I'm looking for. Thanks and glad to be on this site. Read a lot of helpful things already
     

  10. #10
    Presser's Avatar
    Join Date
    May 2002
    Posts
    39,445
    M-Chem Coin = $1
    267
    Rep Power
    2147523112

    Default

    Quote Originally Posted by Brofessor View Post
    Would anyone mind messaging me a recommendation for cutting and building endurance? I'll happily explain my goal through message so you can get an idea of what I'm looking for. Thanks and glad to be on this site. Read a lot of helpful things already
    just make a NEW THREAD bro and you will get all the help you need , just ask
    Likes DefMetalLifter liked this post
     
    Author: Ben Presser
    Ph.D. P.E.D. Kinesiology
    Intramuscular Injection Certified

  11. #11
    MuscleChemistry Registered Member Board Certified MD
    irish2003's Avatar
    Join Date
    Sep 2009
    Posts
    3,820
    M-Chem Coin = $1
    0
    Rep Power
    102289564

    Default

    Quote Originally Posted by The Dude View Post
    Have you tried this before? I've been "cleaning up" and limiting cabs too. I have roughly 35g of carbs and 50g of protein with first meal. Only broccoli with 10-12 oz chicken next 3 meals. Then about 100g of simple carbs with 80g of whey for a post workout shake, last meal is another 10-12 oz chicken and 2+ cups of broccoli again. I'm staying at 238 - 239 even with 40 minutes of cardio 6 days a week!!
    chris250 did something similar (low carb m-f with weekend refeeds) to this a couple years ago when prepping for nationals...

    Quote Originally Posted by aesthetic_phys View Post
    do what you want but your diet is HORRIBLE...
    you must not have read thoroughly...this isn't my actual precontest diet..this is my modified personal version of keto (but these first few weeks i'm not 100% strict and only cleaning up which is what i posted...at 12 weeks out if i decide to compete it gets 100% clean and strict...for now this allows me to make mistakes without stressing it too much and to enjoy myself still...it's much easier to stay 100% strict when it counts then)

    i've competed several times many years ago in the lower weight classes where dieting and being shredded is alot more important than size so i know what works for me...

    this may be a shitty "diet" currently, but i'm not doing it for you...
    "Because only plants grow naturally"

  12. #12
    MuscleChemistry Newbie Residency Training

    Join Date
    Nov 2013
    Posts
    12
    M-Chem Coin = $1
    0
    Rep Power
    0

    Default

    to each his own...
     

  13. #13
    MuscleChemistry Registered Member Board Certified MD
    irish2003's Avatar
    Join Date
    Sep 2009
    Posts
    3,820
    M-Chem Coin = $1
    0
    Rep Power
    102289564

    Default

    still running just sust and prop a few more days before adding cutmix and extra mast...trained bi/forearms/calves/legs today dc style...6 plates each side for 8 reps with 2-3 second pause in bottom position and a 20 rep set with 4 plates each side for 20 rep set...

    this is tan booth pic today at end of training...still 12-16 weeks out of competition shape lol down from 195.2 to 188.4 in first 3 weeks...6-7-14.jpg
    "Because only plants grow naturally"

  14. #14
    MuscleChemistry Registered Member Board Certified MD
    The Dude's Avatar
    Join Date
    Aug 2009
    Posts
    8,480
    M-Chem Coin = $1
    0
    Rep Power
    2147492140

    Default cleaning up diet and might compete in october depending on condition mid july

    What weight do you think you'll end up at? I finally got most of the stuff I will need over the next 5 months. How is the diet going?
    Last edited by The Dude; 06-07-2014 at 08:06 PM.
    The Dude Abides

  15. #15
    MuscleChemistry Registered Member Board Certified MD
    irish2003's Avatar
    Join Date
    Sep 2009
    Posts
    3,820
    M-Chem Coin = $1
    0
    Rep Power
    102289564

    Default

    Quote Originally Posted by The Dude View Post
    What weight do you think you'll end up at? I finally got most of the stuff I will need over the next 5 months. How is the diet going?

    M-f is tough but definitely enjoying the weekends ...ill probably drop down to 165 welterweight instead of being light in middleweight class.
    .id love to come in as middle at 170-172 though..I'm only 5'5" so size is there...just gotta drop fat and grow into the show...its the Badger State in Milwaukee in october
    "Because only plants grow naturally"

  16. #16
    MuscleChemistry Registered Member Board Certified MD
    irish2003's Avatar
    Join Date
    Sep 2009
    Posts
    3,820
    M-Chem Coin = $1
    0
    Rep Power
    102289564

    Default

    weighed 184.0 yesterday morning before first meal
    -10.8lbs
    "Because only plants grow naturally"

  17. #17
    MuscleChemistry Registered Member Board Certified MD
    The Dude's Avatar
    Join Date
    Aug 2009
    Posts
    8,480
    M-Chem Coin = $1
    0
    Rep Power
    2147492140

    Default

    Quote Originally Posted by irish2003 View Post
    weighed 184.0 yesterday morning before first meal
    -10.8lbs
    That's good man. You (me) have to remember the weight loss as a percentage of your total body weight and not total pounds. Obviously 10 lbs on a 190lb guy is a lot more than 10 lbs on a 250lb guy.
    You're doing better than I can (in my opinion). I know it's better to lose weight slowly, but if I'm dieting I want to see big changes weekly and it's just slowed down a lot for me. I'm already at chicken and rice with some almonds and things like that for all of my meals except maybe 1 or 2 a week and I'm stuck at 235lbs to 236lbs with 50 minutes of cardio 6 times a week....
    The Dude Abides

  18. #18
    MC Member Board Certified CPH
    Biggen's Avatar
    Join Date
    Jan 2014
    Posts
    1,136
    M-Chem Coin = $1
    0
    Rep Power
    185067

    Default

    Lentils man. 20 points lower on the GI than brown rice. Just don't overcook them. Set them for 10 minutes less than what the package says. Turn off the heat and let them sit covered for the last 10 minutes or so. A little boullion if you don't mind a little sodium. Add in celery carrot and onion in the last 10 minutes for veg. Good shit. Clean you out too.
     

Similar Threads

  1. Michael Schumacher in Critical Condition
    By csuperman in forum Sport News & Discussion
    Replies: 11
    Last Post: 01-02-2014, 07:29 PM
  2. You guys listen to different music depending on what you're doing?
    By The Dude in forum MuscleChemistry Discussion
    Replies: 12
    Last Post: 02-18-2013, 11:11 AM
  3. Paterno in serious condition...
    By big in vegas in forum Sport News & Discussion
    Replies: 3
    Last Post: 01-22-2012, 12:53 AM
  4. Replies: 7
    Last Post: 10-09-2010, 10:22 AM
  5. Question for those who compete or diet down like so
    By bigdan in forum MuscleChemistry Discussion
    Replies: 25
    Last Post: 12-26-2002, 05:21 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  

Log in

Log in