Show prep diet!

[StrongerOne]

Here is my keto diet that I will be running to get under 3% for a show I'm almost 5 months out from.

Mon/Wed/Fri:
Meal 1: 4 whole eggs, 8 egg whites
Meal 2: 10oz chicken, 1tbsp olive oil
Meal 3: 4 whole eggs, 8 egg whites
Meal 4: Protein Shake+1oz nuts
Meal 5: 10oz chicken, 1tbsp olive oil
Meal 6: Protein Shake+1oz nuts

Sun/Tues/Thurs:
Meal 1: 4 whole eggs, 8 egg whites
Meal 2: 12oz tilapia, 1tbsp olive oil
Meal 3: 4 whole eggs, 8 egg whites
Meal 4: Protein Shake+1oz nuts
Meal 5: 12oz tilapia, 1tbsp olive oil
Meal 6: Protein Shake+1oz nuts

Sun-Fri Daily:
2,806Cal 33Carbs 119Fats 420Protein
Each Meal has approx 70 Protein and 20 Fat. I'll get trace carbs from my chicken, eggs, nuts and shakes.

Saturday I will drop the fat source from meals 4, 5, and 6. I will add in 100g carbs from yams to each of the 3 meals.

Assuming bodyfat is around 6% at 10 weeks out, I will then change to a diet along the lines of 150carb, 50 fats, and 400 protein.

 

[3J]

age
weight
height
current bf

 

[StrongerOne]

age
weight
height
current bf

22
255-260
5'10"
12-13%. I appear 9-10% because I have a full 6 pack visible. However, I carry more fat in my back than in my front.