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Post Contest lean bulk: Critique my new diet please!

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Posted

Hi all,

Just did the Masters Over 40's NE Britain at Batley and placed 6 out of a moderately big class (which I consider not too bad as I tore my hamstring 2 weeks into the diet doing my Taekwondo Black belt grading, and so was very limited in any leg work up until 4-5 weeks out). I was very happy with my dryness and conditioning on show day, but just lacked to size from injuries and a long abstinence from 'super' supplements 6 months prior to the show (had to keep my weight down for Taekwondo)

Obviously I could now eat the world and ballon up with fat and water like I usually do post show with excessive gorging, but I want to do a lean mass gain this time to have a crack at the same class again next year.

Just thought I'd post my current adaptive diet schedule for people to critique (particularly people who compete or who are butrtion experts!)

This is a training day diet - carbs, calories and number of meals drop on non training days:

0730

150g Chicken Breast

75g Oats

25g Raisins

200mls skim milk

0930

250-300g Sweet potato

250g Chicken Breast

400g Tinned Tomatoes

150g Tinned sweetcorn

1145 (1 hour pre workout)

Shake in water of 30g carbs + 40g Whey

1 cnp pro-flapjack

Immediately pre workout

Water mix with 8g glutamine + 10-15g of BCAA

1245 workout for 1 to 1.5 hours

Immediately PWO (about 1415)

Shake in water of 55g fast carbs + 40g whey + 5g BCAA's + 10g Creatine + 10g Glutamine

Crisp bar (Maximuscle Pro crisp) of 9g carbs + 6g protein

1530ish

300g White potato flesh

150g Chicken Breast

150g Tuna

1800

2 eggs

6 whites

100g Cottage cheese

25g Pecan nuts

2100ish

200g Salmon

Large salad or plateful of fibrous carbs

2330ish (before bed)

30g protein from Casein

75g (!) Peanut butter

1 tbsp olive oil

All meals are accompanied by 750-1000mls spring water

I've done some quick calcs and all this works out at around 4800-5000 cals, 460g Protein, 400g Carbs, and 170g fats.

My current stats (today) are around 14st 2lbs, 9% bodyfat, 62% bodywater.

Any and all comments welcomed.

Thanks fellas

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Posted

Hi mate,

How are you getting on with your diet - I'm in a similar position - been dieting all year, cut up nicely and got pretty much competition ready but decided in my ase to defer for a year and add more mass - like you I want to capitlaise on my cutting and add lean mass only. How is your diet working so far? I've been cutting down to 2500cals, was going to go up to 3500-4000 and see how things go; just don't want to ruin my 6 pack! Kinda like it :)

Are you doing any cardio?

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Posted

Well done on getting your black belt 2 weeks out from your contest this impresses me a lot!

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Posted

Looks pretty damn good to me mate! Are you using anabolics for the rebound?

Just be sure to scale back a bit if you're gaining too much fat, though at this stage your body should be in a prime position to gain muscle above all else (apart from water obviously).

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Posted

diet looks fine only thing i would change is add a scoop of 2 of whey to your oats first thing. 150g chicken is like 30g protein and i think at breakfast larger amounts especially for some1 of your size is required. i would just add some whey in with your oats.

more protein and they will taste awesome too.

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Posted

Hi mate,

How are you getting on with your diet - I'm in a similar position - been dieting all year, cut up nicely and got pretty much competition ready but decided in my ase to defer for a year and add more mass - like you I want to capitlaise on my cutting and add lean mass only. How is your diet working so far? I've been cutting down to 2500cals, was going to go up to 3500-4000 and see how things go; just don't want to ruin my 6 pack! Kinda like it :)

Are you doing any cardio?

Everything going well mate!

Cycling carbs/cals at 400ish/4300 now on training days and 200/3500 on non weights days and holding at about 9% BF. I am going away again in 5 weeks so gonna hold cals back a bit to stay a little leaner (for beach posing :cool:). Am into PCT now so just straining to hold on to as much as possible and keep BF down.

On cardio I do 9mins interval training on X trainer after EVERY weights session (1 min steady then 30 secs flat out), then on non-weights days do 15mins worth of intervals plus do abs and forearms to avoid boredom (I have my own commercial gym, so I do have an advantage here). People might think this is f*** all cardio but it works for me!!!

Cheers

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Posted

Well done on getting your black belt 2 weeks out from your contest this impresses me a lot!

Cheers Con! It was hard work but the extra cardio did help until my hamstring blew out :cursing:

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Posted

Looks pretty damn good to me mate! Are you using anabolics for the rebound?

Just be sure to scale back a bit if you're gaining too much fat, though at this stage your body should be in a prime position to gain muscle above all else (apart from water obviously).

Went straight into PCT prep after show so am NOW natural (apart from the HCG, Clomid, Tamoxifen, Proviron, T3, clen, XANAX [can't sleep], GH, slin...and Vit C) :thumb:

Still gaining muscle due to rebound but just dropped carbs/cals as metabolism dropping now due to tail-end of T3 taper.

Cheers

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Posted

diet looks fine only thing i would change is add a scoop of 2 of whey to your oats first thing. 150g chicken is like 30g protein and i think at breakfast larger amounts especially for some1 of your size is required. i would just add some whey in with your oats.

more protein and they will taste awesome too.

Well sussed mate as I've already done this, but still have the chicken as well.

Chicken and whey you say?

Oh its scrumdiddleyumptious!!!

:tongue:

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