• musclemecca does not sell or endorse any bodybuilding products.
    Musclemecca has no affiliation with advertisers; they simply purchase advertising space here. If you have questions go to their site and ask them directly.
    Advertisers are responsible for the content in their forums.
Roidshop.to

my precontest diet (need some help)

Freak

Well-known member
Member
Joined
Nov 11, 2006
Messages
170
Points
0
I'm 9 weeks out from my show, starting my diet tomorrow, right now I'm at about 8 -10% bf. I've made up the diet and it looks decent in my opinion but the problem is that my total calorie intake on it would be roughly 5600, and 470 g of protein, the protein is good but the calories are a bit too high. I wanted to make it a bit higher than usual because my new job makes me burn so much energy and I get quiet exhausted by the end of the day but still that's a bit too much. Here's what the thing looks like

7 am meal 1:100 g oatmeal (raw), 8 egg whites, 15 green beans, 1 scoop whey protein

9 am meal 2: 6 oz baked potato, can of tuna, 15 green beans

12 pm meal 3: 120 g brown rice, 8 oz chicken breast, 15 green beans

3 pm meal 4: 120 g brown rice, 8 oz chicken breast, 15 green beans

6 pm meal 5: 4 rice cakes, tbsp peanut butter, can of tuna, 15 green beans, banana

8 pm meal 6: 1 scoop dextrose, 2 scoops whey protein (post workout)

9 pm meal 7: 120 g brown rice, 8 oz chicken breast, 15 green beans

11 pm meal 8: oatmeal (raw), 8 egg whites, 15 green beans, 1 scoop whey protein



1 cup brown rice raw, 180 g: 680 calories, 16 g protein (2 cups: 1360 calories, 32 g protein)
1 can of tuna: 240 calories, 26 g protein ( 2 cans: 480 calories, 52 g protein)
1 cup oatmeal raw, 100 g: 400 calories, 13 g protein ( 2 cups: 800 calories, 26 g protein)
8 oz chicken breast: 412 calories, 60 g protein ( 24 oz chicken breast: 1236 calories, 180 g protein)
8 egg whites: 136 calories, 29 g protein ( 16 egg whites: 272 calories, 58 g protein)
105 green beans : 179 calories, 10 g protein
6 oz potato: 160 calories, 3 g protein
tbsp peanutbutter: 100 calories, 4 g protein
4 rice cakes: 200 calories, 4 g protein
banana: 100 calories, 1 g protein
4 scoops protein: 460 calories, 100 g protein
1 scoop dextrose: 250 calories


tota:l 5597 calories 470 g protein

Any suggestions ? Should I lower the carbs a bit? take something out?
 

KCharger9

Well-known member
Member
Joined
Nov 13, 2007
Messages
115
Points
16
I WOULD CUT OUT sorry bout caps i would cut out baked potato and rice cakes.
 

faiz

Well-known member
Member
Joined
Sep 29, 2006
Messages
142
Points
16
I'm 9 weeks out from my show, starting my diet tomorrow, right now I'm at about 8 -10% bf. I've made up the diet and it looks decent in my opinion but the problem is that my total calorie intake on it would be roughly 5600, and 470 g of protein, the protein is good but the calories are a bit too high. I wanted to make it a bit higher than usual because my new job makes me burn so much energy and I get quiet exhausted by the end of the day but still that's a bit too much. Here's what the thing looks like

7 am meal 1:100 g oatmeal (raw), 8 egg whites, 15 green beans, 1 scoop whey protein

9 am meal 2: 6 oz baked potato, can of tuna, 15 green beans

12 pm meal 3: 120 g brown rice, 8 oz chicken breast, 15 green beans

3 pm meal 4: 120 g brown rice, 8 oz chicken breast, 15 green beans

6 pm meal 5: 4 rice cakes, tbsp peanut butter, can of tuna, 15 green beans, banana

8 pm meal 6: 1 scoop dextrose, 2 scoops whey protein (post workout)

9 pm meal 7: 120 g brown rice, 8 oz chicken breast, 15 green beans

11 pm meal 8: oatmeal (raw), 8 egg whites, 15 green beans, 1 scoop whey protein



1 cup brown rice raw, 180 g: 680 calories, 16 g protein (2 cups: 1360 calories, 32 g protein)
1 can of tuna: 240 calories, 26 g protein ( 2 cans: 480 calories, 52 g protein)
1 cup oatmeal raw, 100 g: 400 calories, 13 g protein ( 2 cups: 800 calories, 26 g protein)
8 oz chicken breast: 412 calories, 60 g protein ( 24 oz chicken breast: 1236 calories, 180 g protein)
8 egg whites: 136 calories, 29 g protein ( 16 egg whites: 272 calories, 58 g protein)
105 green beans : 179 calories, 10 g protein
6 oz potato: 160 calories, 3 g protein
tbsp peanutbutter: 100 calories, 4 g protein
4 rice cakes: 200 calories, 4 g protein
banana: 100 calories, 1 g protein
4 scoops protein: 460 calories, 100 g protein
1 scoop dextrose: 250 calories


tota:l 5597 calories 470 g protein

Any suggestions ? Should I lower the carbs a bit? take something out?

how much do you weigh? in all honestly even without telling me, I can tell you this your calories are way way to high.
 

Freak

Well-known member
Member
Joined
Nov 11, 2006
Messages
170
Points
0
how much do you weigh? in all honestly even without telling me, I can tell you this your calories are way way to high.

I'm about 200 lbs right now. And yes I know the calories are too high that's why I wanna lower them somehow, not too much though as my goal is to still put on some size while getting leaner at the same time..
 

Freak

Well-known member
Member
Joined
Nov 11, 2006
Messages
170
Points
0
I WOULD CUT OUT sorry bout caps i would cut out baked potato and rice cakes.

the potato and the rice cakes add up to only 360 calories. I may cut out the potato but I'll need to replace it with something else. Speaking of rice cakes, I'm having them right after I finish work so I need to quickly replenish some glycogen and fuel up a bit for the workout that follows an hour after so I don't think they'll do much harm.
 

Freak

Well-known member
Member
Joined
Nov 11, 2006
Messages
170
Points
0
Now that I think about it, I may decrease the oatmeal to 2/3 of a cup instead of a full one in the last meal and probably cut the amount of brown rice in half. I just boiled 2 cups of it and when it was done there came out to be a shitload of rice so instead of 2 cups I'll boil 1 or 1.5. I might cut out the potato and replace it once again with the rice. So that would be 4 meals a day with rice, so I'm thinking 1.5 cup would be perfect for the 4 meals.
 

youngmusclejock

Mecca V.I.P.
VIP
Joined
Sep 17, 2007
Messages
1,092
Points
36
I'm about 200 lbs right now. And yes I know the calories are too high that's why I wanna lower them somehow, not too much though as my goal is to still put on some size while getting leaner at the same time..

This statement really stands out, when your in a calorie defect it is highly unlikely to put on size. Not impossible but highly unlikely. First you need to establish what type of diet your doing. Then you can go from there.
 

MetalMX

Well-known member
Member
Joined
Dec 23, 2007
Messages
376
Points
18

faiz

Well-known member
Member
Joined
Sep 29, 2006
Messages
142
Points
16
fyi at 200lbs your calories should be around mid 2k- to low 3k
 

Freak

Well-known member
Member
Joined
Nov 11, 2006
Messages
170
Points
0
fyi at 200lbs your calories should be around mid 2k- to low 3k

gotta let you know that even during offseason at 5 k calories daily my bf % never goes higher than 10% so keep in mind that my metabolism is quiet fast. at 2 k daily i will simply start losing my muscle pretty quickly which is exactly what happened to me before my last show
 

Flex

Mecca V.I.P.
VIP
Joined
Jul 12, 2006
Messages
6,502
Points
38
gotta let you know that even during offseason at 5 k calories daily my bf % never goes higher than 10% so keep in mind that my metabolism is quiet fast. at 2 k daily i will simply start losing my muscle pretty quickly which is exactly what happened to me before my last show
So then why did you raise the diet to over 5 1/2 thousand calories? You are not going to gain muscle mass when you're only taking 9 weeks to diet, your changes are going to have to be too drastic.

Get rid of the scoop of protein in meal one, the baked potatoe in meal 2 and replace it with something else, the peanut butter in meal 6 and add it to another meal or use something more effective (flax seed oil/fish oil), and the scoop of whey protein in the last meal.

You are barely consuming any fats, and the little you are getting is at the worst time (pre-workout). I don't understand why you're getting close to 500 grams of protein, you need to drop that and probably the carbohydrates too. Because you're only taking 9 weeks to diet, you'll have to drop the calories at least 500 calories from your bulk diet for the upcoming week.
 

faiz

Well-known member
Member
Joined
Sep 29, 2006
Messages
142
Points
16
The best solution would be to post pics..

and see if the diet is working or not.
 

musclemike

Active member
Member
Joined
Jul 9, 2007
Messages
36
Points
6
Why don't you try carb-cycling that's what i'm going to do to prepare for my show in another week, that really works well: Here's an example of what my macronutrient intake would look like, and by the way I weigh in at 225 lbs. at about 12% bodyfat:
I do a 4 day cycle:
Day 1: 250 grams of protein, 150 grams of carbs, 60 grams of fat
Day 2: 250 grams of protein, 175 grams of carbs, 65 grams of fat
Day 3: 250 grams of protein, 200 grams of carbs, 70 grams of fat
Day 4: 250 grams of protein, 250 grams of carbs, 75 grams of fat
Day 5: repeat cycle, same as Day 1
 
Top