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...

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!

DefMetalLifter said:

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!

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no i'll be cleaning it up at 12 weeks out mark

irish2003 said:

no i'll be cleaning it up at 12 weeks out mark

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Oh. Ok. That sounds better!

Sounds good bro i look foward to you posting progress

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!!

The Dude said:

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!!

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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

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

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

Brofessor said:

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

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just make a NEW THREAD bro and you will get all the help you need , just ask

The Dude said:

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!!

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chris250 did something similar (low carb m-f with weekend refeeds) to this a couple years ago when prepping for nationals...

aesthetic_phys said:

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

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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...

to each his own...

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...

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?

The Dude said:

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?

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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

weighed 184.0 yesterday morning before first meal
-10.8lbs

irish2003 said:

weighed 184.0 yesterday morning before first meal
-10.8lbs

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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....

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.