Hey everyone, I’ve lurked around these forums for a while and was hoping to get some help putting some finishing touches on my precontest dieting. This is my first show, so I’m trying to figure this ish out. Shows are the Ohio Natural BB Fed. Mr. Natural (Sep. 30) and NPC Big Dust Classic (Oct. 14).
Quick stats:
21 years old, 5’9", 155.5b lbs. (down from 176), plan to compete lightweight
Training exp. 2 years and lift 5 days/week, each group once/week @ 6-8 rep range. One additional quad workout on a separate day from legs. Cardio 3x week (HIIT for 15 mins twice, 30 mins steady state once)
Currently my diet looks like this, cals are still a bit high, but my metabolism is very fast (never got abot 9% bf offseason).
7:30- 4 egg whites, 1 whole, 1/2 cup oats, 1 scoop whey
10:00- 4oz. salmon, 1/4 cup cashews, 1 cup veggies
12:30- 4oz. chicken, 1 cup veggies
2:30- 4oz. round steak, 1/4 cup brown rice, 1 cup veggies, 1 grapefruit
3:30- 1 scoop whey
((Workout @ 4))- BCAAs, glutamine, amino acid tabs
5:30- 8 egg whites, 2 whole eggs, 1/4 cup oats, 1 grapefruit
8:00- 4oz. chicken, 1 cup veggies
10:30- 1.5 cup dry curd cottage cheese, 1 tbsp. flax oil
I also currently “carb up” twice per week, on days i train quads, and double my carb intake while cutting all major fat sources (whole eggs, nuts, flax) to prevent excess calories.
This is the diet I’ve been on for about the last two weeks. It’s about 300 cals/day less than previously, which dropped me down to 160 lbs. This brought me down to 155.4 lbs. I’ve been getting varying information on what’s the best way to cut down for a show but this has been working out well so far, however, as the show gets closer, I’m not sure how to progress. Specifically, contest week. Should I or shouldn’t I have a “crap load” the night before and day of?
Any assistance would be appreciated and let me know if you need some additional info. Thanks in advance for the help!!