Need Help With My Diet, 8 Weeks Out

Training Bodybuilding
1

Hey guys, I’m about 8 weeks out from a show and am currently carrying around 10-12%bf. I’m 6’ and weigh at 222lbs today when I checked, my waist is 34 inches. I want to be down to 4-6%bf by week 6/7 and I’m static at where I’m at right now.

I’m not planning on winning since this is my first show I just want to be seen at the moment so that I’ll know what to expect next go round. You know to get some experience under my belt. Here’s my diet right now and this is my low carb day I have a cycle of 2 low 1 high, it’s a 3 day cycle so feel free to critique me in anyway imaginable, I really need it!!!

Meal 1 - 12 egg whites, 2 whole, 1/2 cup oatmeal w/ 2tbsp. apple butter 2tbsp raisins, and splenda (for flavor)
Meal 2 - 2 scps Syntha 6
Meal 3 - 2 chicken breasts, 1/2 cup white rice, 2-3 servings of veggies sometimes (if i have them)
Meal 4 - same as “Meal 2”
Meal 5 - 2 chicken breasts or lean beef, 2-4 serv. green veggies
Meal 6 - 12 egg whites, 2 whole.
Meal 7 - I may eat more protein but after “Meal 4” I try to eat “no” carbs.

I also take flaxseed/fish oil/olive oil w/my meals and I started eating a few spoon fulls of peanut butter around meal 5 till bed depending on how hungry I am and believe me I get “VERY” hungry some days. Ok well that’s what I’ve been doing for about 1 1/2 weeks and have actually gained a lil weight. I do cardio every day unless I killed my legs that day.

I train hard everyday alternating my body parts so I avoid over training. I lift as heavy as possible because my body responds to that type of training better than trying to hit the “20” rep mark. Sometimes I burn out at the end w/higher reps. I started running sprints this week and will do that till I can’t run anymore.

On my carb up days I get around 250-300g carbs that day and even eat carbs w/my last meal, on my lower days I tend to get around 150g of carbs. I was told on another forum to drop my carbs to 50-100g on low days and 150g on higher days.

Guys please dog me out for anything that y’all can see that I may be doing wrong, I need all the advice I can get and will always learn everything that I can to better myself. I believe you can never be too old to learn something new, and seeing that I’m 19 I believe I have alot I need to learn and am eager to do so.
Thanks.

2

Look up the “Get Shredded Diet” by John Berardi, it has some general guidelines in it about getting shredded and also a mealplan/calorie plan for a 4-week phase. Also read the “Getting unshredded diet” for a plan for coming off.

Overall the diet looks alright, but if you are not making progress on it you need to change it. It looks a little low of fat, but thats just me.

Also, you may want to “cheat” if you progress comes to a stall to remind your body you are not starving.

However… you have only been dieting for less than 2 weeks, so its hard to tell what is going to happen.

3

I do not know from a great deal of contest experience but if you want i will attempt to provide some advice

lean white fish would be a perfect alternative to chicken to cut even more fat…fish and egg whites are leanest and even for variety and taste…you could try 99% lean ground turkey.

White rice…on a cutting diet, you could find a better substitution for this.

the low carb day seems good in that you put your carbs mostly in the morning…try this technique on carb up days as well. A lot of body builders try and stop at either 3 or 5 depending on when you go to bed.

I am not in “contest mode”, but watching when i take in my carbs does tend to have minor affects on overall leanness.

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Yea that might be what I need to do. Well actually I’ve been dieting for about 5-6 weeks but when I changed my diet to this updated one I put on about 3-6 lbs and haven’t shaken it. I’m looking leaner but I think I’m holding alot of water so I haven’t really noticed any new leanness. I can’t tell you the last time I ate anything that wasn’t “clean”.

I never really cheat. Any other advice would be great! Oh, by the way, I have noticed that I need more “good fats” so that’s why I’m going to incorporate some natural peanut butter into my diet.