My comp prep diet for critique - UK-Muscle Body Building Community

bulkaholic · 03-07-2008, 09:18 AM

I am currently just over 13 weeks out from my first comp (scary thought) and wondered if people could have a look at my current diet and see how far that is going to take me please?

I am just under 95kg 5'10" and I would guess around 16-17% BF (will know more the weekend)

At the moment I am eating the following macros:
250g protein/day
250g carbs/day
66g fat/day giving around 2600Kcals a day which was 400Kcals under maintenance when I was 102kg

Doing 6 days a week cardio uphill walking on treadmill low impact around 120bpm HR

The weight is coming off well as also using ECA stack. Looking for a head start as holiday end of July. I have been cutting for nearly 3 weeks and have dropped 7kg but guess around 5 of that was water as came off very quick. seemed to have slowed to around 1kg/week which I think is ok?

I am assuming as BF gets lower I will have to switch to something a little more intense with both diet and cardio? I was thinking once weight slows to switch to carb cycling.

I have pics is my comp prep journal and as you will see I have a whole lot of blubber to shift!

Anyway your help would be very much appreciated

Cheers

Colin

Lost Soul · 03-07-2008, 02:25 PM

Get some shots (high res ones) posted in here

I think 400 under your daily requirements may not get you in on time

May start to look at cycling those carbs mate

bulkaholic · 03-07-2008, 03:13 PM

Thanks for the reply. Those shots were high res but i shrank them for on here. Maybe get some closer ones and not shrink as much.

If I go to say 600Kcals under and cycle carbs then should really speed things up then?

I am prepping natural at present for another 3-4 weeks then may use some assistance enabling me to drop the Kcals lower and up intensity without too much muscle loss. All depends on bloods and progress really.

I have read ECA is a mild anti-catabolic so that should be helping a little.

Will try and gets pics later and post up.

Cheers

Colin

bulkaholic · 03-07-2008, 09:12 PM

Well here are the pics of upper body. will get legs done in next couple of days.

I am guessing around 17% BF but am crap at guessing that (usually to kind on myself lol)

Any help on how much i need to shift a week would be much appreciated.

As you can see I will be a scale model of a bodybuilder when cut rather than the full size version

Not looking to be massive this time though just looking to gain prep and stage experience.

Cheers

Colin

kelly.km · 03-07-2008, 09:36 PM

I quit now after seeing them, im gonna take up running!!!

**Pscarb** · 03-07-2008, 09:46 PM

13 weeks mate is not a long time, i would say that you need to start carb cycling now mate.
keep the cardio to 6 x week 30min a day then at the 10 week mark increase it to 45min then at the 6 weeks mark increase it to twice a day 45min am 30min PWO then if needed 45min twice daily obvouisly this is guess work at this stage...

the worst mistake i ever made was not cranking up the cardio enough earlier, to many guys say "i am going to diet this way until i stop losing fat then switch to a high intensity diet" why wait?? by upping the cardio earlier and using carb cycling you get to eat more food which will help retain muscle.
are you natural or using gear? if you are not natural what cycle you running?

bulkaholic · 03-07-2008, 09:47 PM

Kev I am sure it's not like that really lol. Everyone seems to put themselves down.

Do you fancy that training session some time soon mate? off on hols in a couple of weeks.

Drop me a pm if you fancy it.

Cheers

Colin

kelly.km · 03-07-2008, 09:51 PM

defo mate, i work funny shifts and im on for 3days 3 nights as from monday, just to ask when you go away have you mailed out your supps?

The hotel i go to are really cool and accept deliveries if you tell them as long as the product is sealed ect...

bulkaholic · 03-07-2008, 10:16 PM

Quote:

Originally Posted by Pscarb

13 weeks mate is not a long time, i would say that you need to start carb cycling now mate.
keep the cardio to 6 x week 30min a day then at the 10 week mark increase it to 45min then at the 6 weeks mark increase it to twice a day 45min am 30min PWO then if needed 45min twice daily obvouisly this is guess work at this stage...

the worst mistake i ever made was not cranking up the cardio enough earlier, to many guys say "i am going to diet this way until i stop losing fat then switch to a high intensity diet" why wait?? by upping the cardio earlier and using carb cycling you get to eat more food which will help retain muscle.
are you natural or using gear? if you are not natural what cycle you running?

Hello Paul, Well I will start carb cycling as of saturday then (lots of travelling and meetings tomorrow) I don't mind the hard work either so i will crank the cardio up from tomorrow as the holiday end of july may slow things a little.

I am not running any cycle at present. I have only run a couple of prohormone cycles in past so figure now would be a stupid time to see how I react to inj test (what do you think?) So I was planning to start an oral winnie cycle around 4-5 weeks out(pending bloods clear) and then run right through into rebound or start test day after show and continue winnie until test takes hold. should be a pretty good rebound to gain some muscle ready for nabba in april.

I dont seem to be losing much muscle at present as my arms which shrink first/grow last(can you tell lol) havent shifted in size in a few weeks now. I guess that may be down to not being in much of a deficit yet.

What cals do you think for the carb cycling Paul? I was thinking around 2200Kcals split as follows: (this was your suggestion to me last time)

low day 50c 300p and make the rest up with fats
med 200c 300p then fats to make up rest
high 600c 200p lowish fats

What do you think of the above please?

I must admit I am enjoying the fact almost have only one chin now

Thanks for the great advice as always

Colin

bulkaholic · 03-07-2008, 10:21 PM

Quote:

Originally Posted by kelly.km

defo mate, i work funny shifts and im on for 3days 3 nights as from monday, just to ask when you go away have you mailed out your supps?

The hotel i go to are really cool and accept deliveries if you tell them as long as the product is sealed ect...

Hadn't thought about supps! Will need protein but sure i can buy that out there. Or use food. Don't know how good it would be to mail out ephy etc so a couple of weeks off that to clear receptors is in order. I am told anything "else" I can buy out there over the counter anyway

Just drop me a line when you can fit the session in during the week when I am up in Barnsley

Colin

kelly.km · 03-07-2008, 10:27 PM

No worries, will give ya a shout. Its easy to send a small tub and leave what you dont use, if its gonna be redders you might struggle to enjoy your meals or fit the right quantity in. UPS do a international time slot delivery so if you get it to arrive 6-8 hrs after you land so you have covered any delays. take a few sachet of meal rf too, Either that of plug a few scoops of vanilla protien!!!

**Pscarb** · 03-07-2008, 10:33 PM

i would use that carb cycle system but raise the low day to 100g keep everything else the same, you may not be losing much muscle now but it will happen as the diet gets harder and you go for the stubborn fat stores.

so are you saying you have never used steroids? is this show a natural show?

bulkaholic · 03-07-2008, 10:42 PM

Quote:

Originally Posted by Pscarb

i would use that carb cycle system but raise the low day to 100g keep everything else the same, you may not be losing much muscle now but it will happen as the diet gets harder and you go for the stubborn fat stores.

so are you saying you have never used steroids? is this show a natural show?

Well I have used pro-hormones which are banned in natural competing but no have never used any steroids although people will argue superdrol is methylated masterone. This is the UKBFF in leeds 5th october.

100g low day sounds perfectly do-able. will be treat after dipping to 50carbs last time.

How would you run the carb cycle? perhaps low med high, low med high or would 2 refeeds a week be counter productive at this stage ( I am guessing it would)

Cheers

Colin

**Pscarb** · 03-07-2008, 11:22 PM

Low - Sun
Low
Med
Low
Med
Low
Refeed - Sat

if you are wanting to use steroids which from your winny statement you are i would use 250mg once a week from 12 weeks out until 4 weeks out then uses winny and masteron up to the show

Con · 03-07-2008, 11:28 PM

Cant help you with the diet mate but i can tell out of my limited "attempt" to do a show that dieting is a lot harder and longer than you would imagine, i was not holding as much fat as you when i started and soon i realised just how much actually has to be shifted prior to being in contest shape.....i dropped 30lb and was still about 10lb out of being contest shape and i did start with an out line of my abbs....
Just saying take it very serious and personally i will always leave at least 16 weeks to diet down.

03-07-2008, 09:18 AM	#1 (permalink)
bulkaholic Entering Hercules show 26th Oct Join Date: Feb 2008 Location: Wiltshire Posts: 712	My comp prep diet for critique I am currently just over 13 weeks out from my first comp (scary thought) and wondered if people could have a look at my current diet and see how far that is going to take me please? I am just under 95kg 5'10" and I would guess around 16-17% BF (will know more the weekend) At the moment I am eating the following macros: 250g protein/day 250g carbs/day 66g fat/day giving around 2600Kcals a day which was 400Kcals under maintenance when I was 102kg Doing 6 days a week cardio uphill walking on treadmill low impact around 120bpm HR The weight is coming off well as also using ECA stack. Looking for a head start as holiday end of July. I have been cutting for nearly 3 weeks and have dropped 7kg but guess around 5 of that was water as came off very quick. seemed to have slowed to around 1kg/week which I think is ok? I am assuming as BF gets lower I will have to switch to something a little more intense with both diet and cardio? I was thinking once weight slows to switch to carb cycling. I have pics is my comp prep journal and as you will see I have a whole lot of blubber to shift! Anyway your help would be very much appreciated Cheers Colin __________________ My show prep journal: To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

03-07-2008, 03:13 PM	#3 (permalink)
bulkaholic Entering Hercules show 26th Oct Join Date: Feb 2008 Location: Wiltshire Posts: 712	Re: My comp prep diet for critique Thanks for the reply. Those shots were high res but i shrank them for on here. Maybe get some closer ones and not shrink as much. If I go to say 600Kcals under and cycle carbs then should really speed things up then? I am prepping natural at present for another 3-4 weeks then may use some assistance enabling me to drop the Kcals lower and up intensity without too much muscle loss. All depends on bloods and progress really. I have read ECA is a mild anti-catabolic so that should be helping a little. Will try and gets pics later and post up. Cheers Colin __________________ My show prep journal: To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

03-07-2008, 09:36 PM	#5 (permalink)
kelly.km recently converted to bodybuilding Join Date: Apr 2008 Location: leeds Posts: 208	Re: My comp prep diet for critique I quit now after seeing them, im gonna take up running!!! __________________ Strive for excellence, Exceed yourself, Love your friends, Speak the truth, practice fidelity and Honour your Farther and Mother. These principles will help you master yourself, make you strong and put you on the path to greatness. - Joe Weider. Trainer of Champions...

03-07-2008, 09:46 PM	#6 (permalink)
Pscarb UK-Muscle Moderator and NABBA Champion Join Date: Jan 2005 Posts: 10,165	Re: My comp prep diet for critique 13 weeks mate is not a long time, i would say that you need to start carb cycling now mate. keep the cardio to 6 x week 30min a day then at the 10 week mark increase it to 45min then at the 6 weeks mark increase it to twice a day 45min am 30min PWO then if needed 45min twice daily obvouisly this is guess work at this stage... the worst mistake i ever made was not cranking up the cardio enough earlier, to many guys say "i am going to diet this way until i stop losing fat then switch to a high intensity diet" why wait?? by upping the cardio earlier and using carb cycling you get to eat more food which will help retain muscle. are you natural or using gear? if you are not natural what cycle you running? __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Admin at To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Nutrition is your greatest anabolic agent everything else is just the icing on the cake

03-07-2008, 09:47 PM	#7 (permalink)
bulkaholic Entering Hercules show 26th Oct Join Date: Feb 2008 Location: Wiltshire Posts: 712	Re: My comp prep diet for critique Kev I am sure it's not like that really lol. Everyone seems to put themselves down. Do you fancy that training session some time soon mate? off on hols in a couple of weeks. Drop me a pm if you fancy it. Cheers Colin __________________ My show prep journal: To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

03-07-2008, 09:51 PM	#8 (permalink)
kelly.km recently converted to bodybuilding Join Date: Apr 2008 Location: leeds Posts: 208	Re: My comp prep diet for critique defo mate, i work funny shifts and im on for 3days 3 nights as from monday, just to ask when you go away have you mailed out your supps? The hotel i go to are really cool and accept deliveries if you tell them as long as the product is sealed ect... __________________ Strive for excellence, Exceed yourself, Love your friends, Speak the truth, practice fidelity and Honour your Farther and Mother. These principles will help you master yourself, make you strong and put you on the path to greatness. - Joe Weider. Trainer of Champions...

03-07-2008, 10:27 PM	#11 (permalink)
kelly.km recently converted to bodybuilding Join Date: Apr 2008 Location: leeds Posts: 208	Re: My comp prep diet for critique No worries, will give ya a shout. Its easy to send a small tub and leave what you dont use, if its gonna be redders you might struggle to enjoy your meals or fit the right quantity in. UPS do a international time slot delivery so if you get it to arrive 6-8 hrs after you land so you have covered any delays. take a few sachet of meal rf too, Either that of plug a few scoops of vanilla protien!!! __________________ Strive for excellence, Exceed yourself, Love your friends, Speak the truth, practice fidelity and Honour your Farther and Mother. These principles will help you master yourself, make you strong and put you on the path to greatness. - Joe Weider. Trainer of Champions...

03-07-2008, 10:33 PM	#12 (permalink)
Pscarb UK-Muscle Moderator and NABBA Champion Join Date: Jan 2005 Posts: 10,165	Re: My comp prep diet for critique i would use that carb cycle system but raise the low day to 100g keep everything else the same, you may not be losing much muscle now but it will happen as the diet gets harder and you go for the stubborn fat stores. so are you saying you have never used steroids? is this show a natural show? __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Admin at To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Nutrition is your greatest anabolic agent everything else is just the icing on the cake

03-07-2008, 11:22 PM	#14 (permalink)
Pscarb UK-Muscle Moderator and NABBA Champion Join Date: Jan 2005 Posts: 10,165	Re: My comp prep diet for critique Low - Sun Low Med Low Med Low Refeed - Sat if you are wanting to use steroids which from your winny statement you are i would use 250mg once a week from 12 weeks out until 4 weeks out then uses winny and masteron up to the show __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Admin at To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Nutrition is your greatest anabolic agent everything else is just the icing on the cake

03-07-2008, 11:28 PM	#15 (permalink)
Con Planning Join Date: Sep 2007 Posts: 3,082	Re: My comp prep diet for critique Cant help you with the diet mate but i can tell out of my limited "attempt" to do a show that dieting is a lot harder and longer than you would imagine, i was not holding as much fat as you when i started and soon i realised just how much actually has to be shifted prior to being in contest shape.....i dropped 30lb and was still about 10lb out of being contest shape and i did start with an out line of my abbs.... Just saying take it very serious and personally i will always leave at least 16 weeks to diet down.

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