Precontest Prep last 4kg
84kg
5'11"
24 years old
Doing a carb cycle for precontest prep; however, the local contest was postponed for a while so i stopped my diet after waiting for 3 weeks with no word on a new date.
Put on about 1.5kg... went a little crazy on dried dates (it happens when you are in the Middle East!)
Just recently (3-4 days ago) they gave a new date for the show, June 12th! (not much warning!)
Now i need to take off the 1.5kg and a few more by then, I want to get to 80kg as 81kg-90kg is the light heavyweight and there are a few guys that are in the upper 80s that i don't want to compete against haha
changed from 3 Low 1 High to 4 low 1 High to shed a little faster
Low carb days kept around 100g
High carb days kept around 300g
High carb days have the same schedule as low carb except potatoes and sweet potatoes are added
Diet:
7AM Breakfast: 1 egg fried, 6 whites, oatmeal (1/2c rolled oats, 1 scoop whey, cinnamon, sweetener tab)
10AM Snack: 6 egg whites, 1 scoop whey, 8 almonds
1230PM Lunch: 6oz chicken, 1/2c cauliflower
3:30 or 4:15PM Pre Workout: 4oz chicken, 4 egg whites (1 scoop of whey if craving something sweet)
5PM: workout
6:30PM Post Workout: 4 egg whites, oatmeal (3/4c rolled oats, 1 scoop whey, cinnamon, sweetener tab)
7:30PM Dinner: 6oz lean beef, 1/2 Tbsp coconut oil, 3/4c string beans, 2c spinach/lettuce, 1/2 medium green bell pepper
9PM low intensity cardio 35-50mins
10PM: 4 egg whites
Low Carb
Daily Macros (% are without whey):
Cals: 1700
Pro: 227g....53% (with whey 285-300g)
Carb: 100g...24%
Fat: 43g.......23%
High Carb
Daily Macro %
Pro: 40%
Carb:50%
Fat: 10% (chicken instead of beef, no egg yolk, no coconut oil/nuts)
Also, how much water weight should i expect to lose in the last few days?
(im in a remote location and the only OTC diuretic available is Water Pill by Natrol)
Any feedback or ideas would be great!
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Hey mate I would just go straight into a full deplete and load phase until your comp comes around. 4 days zero carbs and the other three take in 30g per meal. Keep it all clean and your carb sources Brown rice and sweet potatoes and Green leafy vegetables. Foryour protein meals just have plain meats chicken, fish lean steak and the like. In regards to water weight being lost no one can definitively answer that. everyone is different
CKD style?
im struggling with keepin it at 100g but might give it a shot the last weeks
at 30g a meal are you suggesting 6 "meals"=180g
thanks for the reply!
in case i wasnt as clear before on training, as of now its:
Leg Day is high carb day
all other training days are low carb
cardio is 20min stairs daily post workout on lvl 12 (out of 20) for 20mins.. sometimes i throw in intertavals at lvl 14/15 but avg is 12
and the 40-50min walks at night 4mph or faster
Yeah mate 180g for the day. If you need to arrange the leg training for a monday as that should be the first day of depleting, so you would have 3 days of carbs under your belt. As for cardio I would recomend doing 3 40 minute sessions a day. The first one straight away upon rising in the morning, the second PWO and the third before bed. This way you are elevating your metabolic rate 3 times a day as opposed to once. This spike will burn the fat off more than doing the one session a day. Powerwalking up hills if possible is good, as well as the stair climber.