kb007's picture
kb007
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+ 1 contest prep - diet/etc. review...

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just want some opinions about my diet... i'm working with a coach but i'm not 100% on his approach. he's helping me for free though so i took it. i've been seeing progress so far, but part of me feels like it may be a little too drastic, or else i'm just being a baby lol. i haven't had much of a problem following it, i just don't want to completely fuck my body/metabolism up either.

i started at 16 weeks, 173 @ maybe 23-25% BF (guessing)
now 9 weeks outs, 163 @ maybe 18%? (also guessing)

as of today:
meal 1:
1/2c oats
1c egg whites

meal 2:
4-5oz tuna
1 slice ezekiel bread
OR
protein shake
2 rice cakes

meal 3:
4 oz chicken or turkey
4oz sweet potato

meal 4:
protein shake

meal 5:
4oz chicken or turkey
veggies

meal 6:
2T pb2 powdered pb
casein ... i add some egg whites, water and baking powder and microwave it for a couple min for a mugcake

macros (approx... give or take)
185P 130C 10F
~1500cal

EDIT: forgot to mention one cheat meal per week

i started with carbs in all 6 meals and now down to 3.
i started at 35min fasted cardio every morning and now at 60.
i do crossfit 4-5x a week (heavy lifts for strength, and 5-15min metcons (pretty much equivalent to hiit)) and 1-2 bodybuilding workouts a week (combo of heavy sets 8-12 reps and light sets reps til failure)

EDIT: pics here: http://www.eroids.com/pics/posing-9-weeks-out-on-track
If anyone could help me guess or confirm my BF% that would be cool Smile thanks guys!

Makwa's picture

You need to get some calipers and determine what your actually BF%. The way I tell if I am dieting to "extreme" is by testing my bodyfat on a weekly basis and if I am loosing to much lean body mass i'll increase cals or decrease cardio. Scale weight may not change much but if I am dropping BF I know I am on the right track then.

tonytulo's picture

I think you are to low for 9 weeks out , this is too much like rushing imo. My wife and I start prep 20 weeks out so that we do not lose a ton of muscle, that and the first 2 to 3 weeks are slow progress wise and than your metabolism speeds up and you start burning , but 150 grams of carbs to do 60 mins of cardio , plus training, plus im sure you work and are on your feet all day etc that's a very low amount. The last 2 weeks should be minimum being on your feet and running around because you will hold more water in your legs due to inflammation that's what I was taught. To be at your starting point if you were 16 to 18 weeks out would be optimal , and the last 4 to 6 weeks would be minor tweaking so that peak week would be an all out success, if your not at a low enough bf and you haven't been dieting out for 18 weeks prior peak weak will be tough and you will come in too flat from crashing your carbs or you will come in too smooth, because when you go into your last week you should be working out Monday through wens having thurs and fri to recover , than fri night start your carb up for your Saturday show. Theres a science behind it, for example if your class roughly goes up around 3 or 4 pm for pre judging all your prior days of diet for the past few months should be designed so that your carbed up for that time so your body is already in tune with this. When you try to rush things like this and throw your body into something so drastic it will fight back and hold bf due to coming down too fast diet wise. You can take my opinion for what it is , im just trying to help and wish you the best.

kb007's picture

Yea that's why I posted this to get opinions because I thought it was a bit drastic. I forgot to mention though that I have a cheat meal every week. And througuout the past 7 weeks I have lost the most weight proceeding my biggest cheats/refeeds.
Also, I know my coach plans on fat loading me rather than carb loading me, although I've never really heard of anyone doing that.
Thanks for your opinion though I appreciate it

BawsDawg's picture

EDIT: just saw your pictures! didn't realize you were going for physique. You look better than your stats say, but if you could find a show that gives you an extra 4 weeks of prep then I think youd KILL IT!

Are you going for figure or bikini? If you are going for figure youll definitely need more time, if bikini then you might have just enough time but come in with a softer look (depending on the judges this may be a good or bad thing).

I think you started a little late IMO

if you were 23-25% I would have suggested a 20 week prep or at least getting down near 18% before starting a prep. I try not to let the female competitors I work with go above 19-20% bf.

as a male and bigger than you (usually around 225lbs 15-16% bf) but trying to get to 195lbs 3-4%
My coach is a firm believer in high protein/low fat/moderate carb diets. He pulls carbs or adds cardio depending on how fast I lose weight.

It seems that you are doing a lot of cardio 60min fasted every day! and at very low calories

im currently down from 225 to 212 but calories are still about 3200-3300. Cardio 6x a week but less than half the time you are doing It for.

IMO choose a show that's a later date. if youre at 18%bf and only 1500 calories you will more than likely be burning muscle along with your fat.

I have bikini girls that I help with prep (that are on stage at 115-120) and they are at higher calories than you throughout their prep. Typically beginning prep around 2200 and ending around 1500.

STATS:
173 lbs at 25% = 43 lb fat 130 lb lean
163 lbs at 18% = 29 lbs fat 134 lb lean

That is great progress, but I think you need more time.

GOOD LUCK and keep us posted!!

kb007's picture

Thanks for the advice. I don't really know my BF so I just guessed. It would be nice if it was a little lower than 18 lol. I also forgot to mention I have a cheat meal every week, which was probably pretty important to leave out. I figured this helps me refeed from the week being so drastic but Idk I also just felt like the cals and cardio were too drastic for my body weight and body type.

BawsDawg's picture

Is your cheat meal a "cheat" or a "refeed"?

By cheat I mean donuts pizza that kinda stuff.
By refeed I mean the same carb sources you are already consuming but in higher amounts.

When I get passed 10 weeks out there's no "cheats" only "refeeds" but that's my personal approach!

Not trying to step on your coaches toes but I'd suggest a refeed every 5 days instead of every week.
Or slowly increase you calories over 4 weeks and find a show that's at a later date.