dale_flex

Here is my starting contest diet plan
Wake up Black Coffee
45min walk
Meal 1 75gms oats banana, kiwi fruit, 50 gms 90+ protein
Meal 2 50gms brown rice, 200gms turkey
meal 3 200gms sweet potato 200gms turkey
meal 4 2 bananas 200gms turkey
Workout followed by 30 mins stationary bike
Meal 5 50gms 90+ protein 20ml udo's oil
meal 6 6 whole omega 3 eggs
Bed

So what do you guys think of this plan. Will be starting it 18weeks out so it will be subject to change. Works out at around 2800kcals first two weeks will have no thermogenics in use after two week i'll start 4i.u's of gh before morning walk. Will only add thermogenics or alter diet or cardio if weight loss slows. Look forward to your opinions guys, Dale

dale_flex

Well it's day 4 of the new diet and I've got to be honest i'm struggling a little but it does always take a couple of weeks for me to get into the swing of a diet. Already feel like i've dropped alot of excess water so i'm hoping for some decent weight loss this first week. Weight at start was 17st 7lbs my god i'm fat!! Hardest thing at the minute is getting used to getting up at 6 for my walk. That extra hour in bed makes such a difference!

Nine Pack

Dale, put some PWO carbs in there or you'll lose muscle to replenish blood sugar after your training. Take a few carbsout of a couple of meals during the day, and then put them into the final meal, you are being too harsh and will lose lean tissue as a result.
I do not believe in the 'no carbs after X o'clock' approach. I have a small serving of porridge with supper all the way through a contest diet. All you need to do is make sure you are in a calorie defecit each day as a result of the cardio & other activity. Do not go down the starvation route.

hackskii

That is 3 bananas's a day.
Would it not be better to swap one banana for an apple, and the other banana for a green vegetable like green beens, apsaragus, or broccoli?
Banana's are very high in the GI and berries and apples are very low and probably will offer a better overall nutritional profile if other forms of fruits and vegetables are used.
Not to mention more fiber.

dale_flex

Cheers for feedback guys. Ninepack to be honest i'm one of those people who is quite carb sensitive if i had carbs late at night i would hold alot more water because of it. I'll maybe try swapping my third and fourth meals round so my two pieces of fruit are after my workout. Hacksii i will swap at least one banana for something else mate. I'm not doing starvation mate my diet works out at around 2700kcals

Nine Pack

I know what you are getting at Hack, but I would advise caution swapping a fruit like a banana for a green veg source as you are effectively dropping the carbs altogether. Green cruciferous veg is not absorbed as a carbohydrate, it's just 'passing through'. I find the worries over bananas being the wrong G.I depending on the state of ripeness a little o.c to be honest. Can the people who advised this in the first instance actually see a visual difference in a subject's condition by avoiding bananas if over ripe, or avoiding them altogether? I seriously doubt it. I have them all through a diet, and I have them very ripe indeed. The fact that the G.I is a bit higher is not really a big deal as the actual amount of carbs ingested from the banana is not going to cause that much of a glycemic load anyway.

SportDr

Hey Dale,

Keep up the good work matey.

I am sure you do it anyway, but for variety and sanity mix up some of those proteins and carbs with other selections such as Salmon, chicken, rotate the rice with cous-cous (you can get a wholegrain one) and Quinoa! Quinoa is an excellent source of Aminos.

I would like to see more cruciform veg in there, as ninepack says it passes through but they have a lot of phytonutrients and vitamins that just help you 'feel' so much better, and for a minimum of cals they will help keep you full with the extra fibre they provide. A 50g serivng with your main meals won't impact on your calorie deficit at all.

At 17 1/2 stone, what formula did you use to come up with 2700 cals mate?

I am asking because I am slightly heavier at nearly 19 stone and will cut myself in a couple of months, my calculations came out at 3300 cals.

SD

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supercell

Seems quite low on the carb front TBH. I weigh around 13st 4lbs on stage and will diet on around 3200kcals.

As far as your GH goes when you start it have it with a carb meal, not on an empty stomach before cardio (the worst time you can do it TBH) You need to have elevated blood sugar for GH to work best.

Agree with Ninepack about the carbs late at night. I must admit I used to think I was carb sensitive but that's actually a load of bollox. No one except diabetics are carb sensitive, its just BBers have a carb phobia in general. As long as the calories in is a little less than those expended you will lose.

By eating more carbs whilst dieting I managed to gain around 16lbs in 8 months and hit the stage leaner at 13st 4 than 12 st 2.

Also spread your udos out over the day and have 5g with every meal except those when you need carbs quickly ie meal 1 and your PWO meal. Also get some carbs in after training, its the best time to soak them up. As for fibrous carbs (veg) you dont seem to eat them. I call these 'negative calories' as they actually deliver less calories than it takes the body to partially digest them, plus it keeps your colon healthy and you regular.

Best of luck with everything. Ninepack knows his stuff, there is NOTHING he doesn't know about a contest diet. I should know, he prepped me last year and is prepping me again this year and I'm gonna come in 5 lbs heavier and shredded!!!

J

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hackskii

I just felt the diet looked a bit light in the vegetable department and a little heavy in the banana department.
When I eat asparagus it makes me feel good, I dont know why and I hate them so I dont actually eat them.

I know a contest diet looks a bit diffrent than a ballanced healthy diet, but many of the diets I see in guys dieting have little if any fruits and vegetables (not all but many I have seen).
Again, I dont know anything about contest diet prepping.
But it seems from a healthy standpoint that the macro's should be spread around to offer the best nutritional profile.

But then again I have seen guys on MRE's and powders and shakes look pretty good too sooooooo

I do appreciate you correcting me Paul.

Nine Pack

Hack, I wasn't knowingly trying to correct you, sorry if I came accross that way. I actually eat over a kilo of green veg every day when I diet (and no, that's not a typo). I have that in addition to the 300g or so of starchy carbs I take in from potatoes (sweet potatoes, and white potatoes), brown rice & oats. I even have some wholemeal bread & wholewheat pasta in the early stages.

You were right that the diet was a little low in the veg dept, but this can be added on top of the existing intake.

When James is dieting this year, he will be eating a lot more carbs than people will believe, but he will get a darn sight sharper as well. Russia here we come.

dale_flex

Cheers guys. I'll add salad to two meals then for now to see how it goes. So ninepack your saying stick with bananas. It's day six of my diet and i've dropped ten pounds. Obviously alot if this is fluid and food weight. Have to be quite low on the carb front guys as i let myself get that out of shape in the off season so i always give myself far to much work to do. But now i'm going to be a dad I don't want to be a fat dad!! SO i'm doing these shows to get back in shape and stay in shape. Weight is now 16st 11lbs and in my avatar pics i'm around 13st so obviously i've got alot of work to do. I'm hoping to be a little tighter and a little heavier this year

dale_flex

James why does gh work best with elevated blood sugar? I have very little experience with it but last time i used it i did it before breakfast and cardio and really dropped the fat. What effect does bolld sugar have on gh? Cheers Dale

hackskii

GH elivates blood sugar, that is why guys use slin with GH as it makes you hyperglycemic.

Nine Pack

GH has several functions in the body, some anabolic, some catabolic. In the presence of low blood sugar, it will assist in the replenishment of blood sugar by causing the cannibalisation of lean tissue as this is much more readily available in a short space of time than fat stores. As I've said many times before, blood glucose levels are survival mechanism number 1 as far as the body is concerned and as such it will take tissue from muscle to replenish blood sugar if it has to without hesitation.

I find HGH's lypolitic qualities are far over rated and feel it's better for helping muscle retention when dieting. In order to do that however, it needs to be administered under the right conditions as James & Hack say.

Dale, yes, keep the bananas in & just accept the fact that if you have let yourself go 3 stone out, then you need to burn the fat off with a lot of cardio, not by cutting carbs too low. Low carbs will ultimately end up in a slowing down of the BMR & fat loss will slow down considerably as a result. If the carbs are kept in there at a reasonable level, the body will see that there's sufficient calories coming in, and that fat stores are ok to use as there is no percieved shortage of food. Then all you do is burn the calories with cardio & weights.

hackskii

I lost 4" on my waist alone using 2iu a day of GH for 6 months with zero dieting, I saw no size loss in the rest of my body and at the time I was impressed.
I was using humatrope at the time.

HGH production is highest at night during REM sleep, it does not make alot of sense to me that the preferred food would come from cannibilization of muscle when there is rebuilding and repairing of muscle and other tissues.

I think the primary fuel during rest is fat.