None of the T-mag diets seem to work to the lower extremes of bodyfat. They work well to get you leaner but not all the way down to contest condition. There are to many competing philosophies out there I don’t know where to start. Beverly Intl type diet, high high protein low carb moderate fat. Low Fat high protein higher carb. Zone type etc. Any experienced competitors out there that can say what worked for them. I currently eat six meals a day following a zone type diet with 1.5 g of protein, 250to 300 g of carbs low glycemic, cream of rye,yams,apples, oatmeal, 80-100g of fat mostly salmon, flax, udo’s, some nuts. I’m 220lbs 15%BF.Need to get into contest shape in 16 weeks!
I would beg to differ with you, somewhat anyway. I like some of the diets on here, but you may have to tweak them a little. While different diets work for different people, I know many people, myself included, who have done very well with these approaches. In particular I follow something similar to the T-Dawg plan with a couple modifications, and if you’re competing these methods might work very well for you. First, T-Dawg is more of a targeted ketogenic diet, meaning you center higher carbs around your workouts. Me, I don’t do the pre-workout carbs and I used to only have whey protein for the post-workout, now I have been using a standard MRP (15-20 g. carbs). Where I differ the most is the carb-up. While T-Dawg more or less says eat what you want for 24-48 hrs, this approach doesn’t work for certain people, particularly if you’re cursed with crappy insulin sensitivity like myself. I eat a carb meal every two hrs, with really high carbs/protein for the first two meals after the last workout of the week then switch to smaller carb meals after that, including during sleep time too. If you’re doing a show, you don’t have the luxury of carbing haphazardly. A zone based approach is a viable option though, try it and see how it works. Good luck!
I’m not sure what you’re idea of contest condition is, Soleus, but if you have images of ripped glutes and sewer pipe vascularity, I don’t think any diet will get you there without some chemical help.
My first question would be, “Have you ever been to the lower dieting extremes?” That is, has your bodyfat % ever been less than 6? If not, then you have a lot of research to do, my man.
For example, you can maintain contest shape, which is ~4-4.5% for only two to three days. How will you ensure you don't peak too early? Remember, too, you're going to feel like shit once you hit 8%. So you want to his this point late, but not so late that you cannot reach your peak in time for what I assume is a contest.
If, however, you want to be in “contest shape” for a photo shoot, then don’t bother getting any lower than 6%. Any good diet will get you to this point - if you have the will.
Good luck.
my idea of contest shape is clear visibile muscles and no subcutaneous visibile fat. lean but I don’t expect to get striated glutes. Clear visibile muscles with cuts. The problem is I have always eaten well. 6 meals a day. Clean, healthy fats etc. I find when I cut calories my body just adapts and I end up stalling all the bodybuilders in the gym all say you cant do it without drugs! God use drugs for dieting that sucks!
Hey Soleus, good luck with your contest. I just posted a very similar question, I’m competing in my 1st contest in 16 weeks too. Which contest are you entering? I’m 225 around 12%bf right now. I dont fare too well on a really low carb diet myself. Been reading around a lot and I think the mod carb diet that Beverly Int advocates would work well. I’m starting Jan 1st officially, gonna start w/ 50%prot, 30%carbs and 20%fat mainly from fish oil capsules. Protein 1.75-2g per lb bodyweight. See how the fat loss is then switch to Bev’s lower carb (their really low carb diet w/ a carb load meal wasnt that great for me) which would be 50%prot, 20% carbs mainly 1st 3 meals and 30%fat. Remember if you follow their advice to add more protein b/c Roger said 4 mass aminos and Ultra 40 tablets each meal can add about 60g protein, Dont wanna use them so I’m gonna just eat more chicken or use more EAS simply protein. Good luck to u and keep me posted. Like I said, this is my 1st and I’d like to have someone to keep updates with.
Best of luck to both you guys! I haven’t compteted yet but I plan to within the next year. I have been in contest shape in terms of leanness three separate occasions, but I need to gain at least 10-15 lbs. of LBM to really have a shot. My goal is to become Nebraska’s top drug-free amateur within the next two years. I’ve been to the Heartland Classic twice as a spectator (NE’s top amateur show) and there are some pretty respectable physiques, although the guy who won two years ago tested positive for Winny.