My diet and thoughts about Prep!!!

[fatchops]

O.k well I am doing my first show april 5th and I have dieted for about 12 weeks and all I can say is that I give much props to the guys that have competed because it is very hard work and very time management. Well I had high BF when I started and I never dieted until now. I will post my diet and I have learned sooo much about my body, there is soo much that goes into stepping on stage and it blows me away that I probably don't know half of everything but that is good, plenty of time to make adjustments.

Meal #1- 1 ½ cup oatmeal
50-60g/P
2tbsp Peanut Butter

Meal #2- 50-60g/P
1 Apple

Meal #3- 50-60g/P
1 ½ brown rice,
1 ½ tbsp Peanut Butter

Meal #4- 50-60g/P
10oz. Potato
1 tbsp Peanut Butter
Meal #5- Myoplex, Banana

Meal #6- 50-60g/P
3-4 rice cakes (no Sugar ones)


Protein consists of eggs, chicken, Very lean meat, tuna, WHEY

*** 2 cups of Brocolli 3x/day

This diet was for like 8 weeks then I went to a 4 day no carb then load up carb day. It gets complicated but I will just give you this for now. Well anyone that is going to compete good luck and remember don't cheat your diet cause your competitors are probably not cheating

 

[Eze]

(1) For your oatmeal and rice..... is that 1 1/2 cups before cooking, or after cooking?

(2) What cycle are you running?

(3) Anything you woule change next time you diet?

(4) On average, how many protein shakes did you drink per day (how many grams from whey? How many from whole foods?)

Hope you post some before/after pics. Good luck on the 5th Bro!!!!

 

[BiggieSwolls]

FC, If you dont mind, can you give me your estimated total daily carb/protein/fat content? I could probably add it all up myself but im at work and am a little busy.

Thanks.

BTW, diet looks solid. What was your starting weight and what is your weight right now? How is the BF% and what was it like before? How was the strength in the gym during this diet?

 

[Fyre]

Oh, April 5th, that's this weekend!!! Good luck sweetie! don't forget to take pics okay?

 

[fatchops]

(1) For your oatmeal and rice..... is that 1 1/2 cups before cooking, or after cooking?

(2) What cycle are you running?

(3) Anything you woule change next time you diet?

(4) On average, how many protein shakes did you drink per day (how many grams from whey? How many from whole foods?)

Hope you post some before/after pics. Good luck on the 5th Bro!!!!

1. that is before cooking

2. Well I would train a little different and well I guess not too much oh yeah I would stay away from starches more. I would train a little more heavier next time. but there is always room for improvement you know.

3. Well at the beggning of the diet I would drink at least 2 myoplex/day. But around week 4 I try to cut out as much whey as possible, try to stay with whole foods. About 120 g/whey and about 200 from food.

Thanks felles I will def have some before and after pic!!!

 

[fatchops]

(1) For your oatmeal and rice..... is that 1 1/2 cups before cooking, or after cooking?

(2) What cycle are you running?

(3) Anything you woule change next time you diet?

(4) On average, how many protein shakes did you drink per day (how many grams from whey? How many from whole foods?)

Hope you post some before/after pics. Good luck on the 5th Bro!!!!

All I ran was clen/NYC/ECA. and shit load of cardio!!!!

 

[fatchops]

FC, If you dont mind, can you give me your estimated total daily carb/protein/fat content? I could probably add it all up myself but im at work and am a little busy.

Thanks.

BTW, diet looks solid. What was your starting weight and what is your weight right now? How is the BF% and what was it like before? How was the strength in the gym during this diet?

I love questions bro. Well at first my diet was just keep everything clean and I kept my carbs at 300 protein at 240 and fats 140. I really just went off by the way I looked.

I started at 220lbs 13%bf. As we speak I am 170lbs 7% but with a carb up I will step on stage at my weight class limit 176lbs.

About my strength, it actually went up and stayed up I never went past 6 reps. Even when I was on no carbs I just upped my fats and I was pushing weight I never ever did, it was weird. These last weeks have been really just trying not to over kill my body and kill too much muscle. I have learned soo much about my body, it's kind of cool and very excited. thanks for the good luck, I will have pic up on Mon.

 

[fatchops]

Oh, April 5th, that's this weekend!!! Good luck sweetie! don't forget to take pics okay?

Yup, getting nervous but excited, thanks sweetie. I will def have pics up for you

 

[Eze]

I think I might steal your diet fatchops. Hope you don't mind!

 

[fatchops]

no problem bro, it worked great for me. Except I do expect some

he he j/k. Enjoy bro

 

[Eze]

no problem bro, it worked great for me. Except I do expect some

he he j/k. Enjoy bro

You wanna give me a hummer? fatchops....... I'm startin' to wonder















j/k Bro.

 

[Eze]

How much weight did you lose per week? If you ate 140g Fat, 330g Carbs, and 240g Pro that's about 3400 calories. I am 213 right now and I thought I would have to drop calories down to 2000 or so to lose weight.

How much cardio did you do fatchops? Sorry for all the questions.

 

[fatchops]

How much weight did you lose per week? If you ate 140g Fat, 330g Carbs, and 240g Pro that's about 3400 calories. I am 213 right now and I thought I would have to drop calories down to 2000 or so to lose weight.

How much cardio did you do fatchops? Sorry for all the questions.

Hummer i thought you were going to hook me up ha ha.

Well I don't remember exactly how much weight I lost per wk, but my main goal was to loose it gradually and to maintain muscle, cause I wasn't on any gear sorta speak. The best way I did it bro, was I listen to my body, I wouldn't drop it under 3000, just do cardio in the a.m empty stomach and you'll see some quality weight stopping slowly but surely. Remember it's not a wrestling match he he. If u have anymore questions let me know. BTW I never did cardio in my life I was all about bulking he he. Good luck bro

 

[Eze]

Did you do cardio every morning? How long did you go for? How many calories did you try to burn per session?

Thanks for starting this thread. This is going to help me out alot. Also, thanks for answering my many questions!

 

[fatchops]

Did you do cardio every morning? How long did you go for? How many calories did you try to burn per session?

Thanks for starting this thread. This is going to help me out alot. Also, thanks for answering my many questions!

No problem bro,

Well I started out just doing cardio after my training sessions for the first 3 weeks, then I started in the a.m and after training. I started 30 min a.m and then 10 min after training. About 8 weeks out I did 30 min a.m and 15 after training. I did that for like 3 more weeks then from week 5 until now I did 45 min a.m cardio then 30 min after training. I never went over 45 min per session, I really didn't keep trakc of my calories that I was buring, I just wanted to get done he he, cardio sucks bro.

I did about 4-5 times week, I made sure I didn't hit no cardio on leg day, cause I just couldn't do it.

 

[Eze]

Good luck on the 5th fatchops!

 

[fatchops]

Good luck on the 5th fatchops!

Thanks bro