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(A forum to discuss anything to do with competitive bodybuilding. Who's gonna win the Mr. Olympia? When is the next Pro or Amateur bodybuilding show? Whats the best way to dry out before going on stage? Ask it all here.)

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  1. #1
    Yeah buddy!!! StumpMT's Avatar
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    Jan 2011
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    Contest diet critique
    Ok, so I'm competing in my first show in July and have done a lot of research about contest diets. I came across this one and thought I'd give it a shot. My stats are as follows

    Age: 28
    Height: 5'11"
    Weight: 220lbs
    BF%: Around 15% (Based on a handheld device. I will get calipered on Monday for a more accurate measurement)

    I will post a pic so you can see how I look now.

    I know it's long but please let me know what you think. Thank you.

    "Ok here is what I have used for the past 10yrs. I did not write this, well I wrote it but its based on what was used by a former Olympia contender for years. Follow this to a T. Do not change the protein/fat throughout the whole diet, only carbs will change, Its based on a slow gradual decrease in carbs over 12-15wks. Biggest mistake IMO BBers make is they cut carbs WAY to fast and appear flat by show time.
    DO NOT lower fat intake because if your body recognizes its getting enough it will burn body fat for energy, if you cut fat in your diet your body will hang on to body fat (its first goal is survival and fat is the last thing it wants to burn). You want to burn fat, then you have to eat GOOD fat.
    You are going to eliminate all junk food, white floor/rice. Breads (except the first 3 wks you can have some HIGH grain bread but keep it minimal). Fried food (unless in olive oil but minimize). High sugar fruits and all dairy. The first few weeks some melon is OK . Start to minimize sugar at this point and by wk3 eliminate it.
    All your carbs should come from complex carbs ( potatoes, brown rice, yams, beans, oatmeal, cream of wheat, grits, corn and most grains. even clean tortilla chips are fine).
    Do not count GREEN veggies in your carbs, eat all you want. They are fiber and donít count.

    Protein. Try to keep it lean and take in consideration the fat content and donít forget to add that in your total for that meal. Chicken, tuna, turkey, lean beef, lean deli turkey. egg whites.

    Fat. Try and keep it from good sources but in weight loss your body doesn't care one way or another but for health reasons minimize saturated fats. olive oil is good, flax seed oil, avocados, even butter just donít get carried away.

    Water. Your body weight x .66 so a 200lb man will drink 132oz of water per day.

    Condiments/marinades/spices. Just be smart. Ketchup, mustard, salt/pepper, marinades are fine. No mayo. Fat free miracle whip is fine but minimize. Dieting is hard enough without having to choke down a meal. But now if this is for contest prep then these are to be used sparingly then eliminated near the end.

    Also there might be days where you slip up and schedule makes it hard. NO BIG DEAL just get back on track as soon as you can, and also something to eat is better than NOT eating.
    Also 6 smaller meals are better because by eating more often it speeds up your metabolism and you burn the food more efficiently, and yes you need to eat about an hour before bed, while sleeping your body is in repair and needs the nutrients and also by digesting the food will burn body fat.

    Now this might seem like a lot of food at first but try and eat it all, what you are doing is preparing your body for what is ahead and it will kick start your metabolism, you will notice after about the 1st wk youíre not as full and ready for you next meal. Also try to keep each meal as even as possible but realize this isn't always possible. You can add a few carbs to early meal and less at bedtime but not by much. You need some carbs even before sleep.
    Also meal replacement shakes are fine 2xday(1 after working out), you just have to get the proper ratios of Pro/carb/fat

    Try and weight train M,W,F or whatever your WO schedule is.
    Cardio to start will be 30min 3-4wk

    Now these totals are based on a 200lb man but for your totals cals take your body weight x 15 to get your total daily cals. I like a ratio of 40%pro/40%carbs/20%fat. Someone that burns faster may go 40/45/15 ratio

    WEEKS 1,2,3 based on a 40/40/20 ratio 200lb man
    Total cals per day 3000 cals split into 6 meals @ 500 cals per meal. Each meal will be.
    Pro. 50g
    Carbs 50g
    Fat 11g

    WEEKS 4,5,6 increase cardio to 35min 4-5x/wk
    Cut carbs ONLY by 200 cals. Total cals 2800 per day split into 6meals @ 466 cals per meal. Each meal will be.
    Pro 50g
    Carbs 41g
    Fat 11g

    WEEKS 7,8,9 increase cardio to 40min 5x/wk. Also at this time 1 day per wk add 500 cal in carbs only. And continue this 1x/wk throughout. I like to do this on Sat.
    cut carbs only again by another 200cals. Total cals 2600 per day split into 6 meals @ 433 cals per meal. Each meal will be.
    Pro 50g
    Carbs 33g
    Fat 11g

    WEEKS 10,11,12 increase cardio to 45min 5x/wk
    cut carbs only again by another 200cals. Total cals 2400 per day split into 6 meals @ 400 cals per meal. Each meal will be.
    Pro 50g
    Carbs 25g
    fat 11g

    At this point you should notice a big change in leanness, if youíre happy with your results and are not going to compete then you are done.
    At this point simply add 500-800 cals carbs back into your diet, fluctuate these carbs on a daily basis and you are done.

    If you want get even leaner we will add 3 wks. (contest prep)

    WEEKS 13,14
    At this point start counting how much sodium you consume daily. Do this for the next 14 days. At the end of the 14 days, add up what you consumed daily on each of the 14 days then divide this number by 14. This will be your average daily sodium intake. You will need this number later.

    1) At the beginning of wk 13, decrease your calories by another 200 cals in carbs only. You are now consuming 2200 cals per day split into 6 meals @ 366cals.

    Pro 50g
    Carbs 16.5g
    Fat 11g

    2) Aerobics 45min 5xwk (adjust + - based on your leanness)

    3) Loading day. 1 day per week add 800cals in complex carbs to your total daily cals. This will keep muscles full looking and not flat. Spread these cals out evenly throughout the day, NOT all 1 meal.

    4) At this time eliminate ALL dressings, diet soda, condiments etc.

    5) Keep all things the same till you have 1 wk to go

    6) When you are 10 days away from contest, eliminate
    the Carb loading day

    FINAL 7 DAYS (WEEK 15)

    DAY 7. Keep everything the same

    DAY 6. Cut carbs in half, until day 3. Again do by evenly cutting back each meal.

    DAY 5. Stop training legs

    DAY 4. Keep everything the same

    DAY 3. Stop all weight training and aerobics. Decrease sodium by half of the daily average you came up with for weeks 13,14.
    Drink only water. no coffee, crystal light etc.

    At this time double the amount of carbs you were eating on Day7, however, eliminate all vegetables and egg whites. You are eliminating the vegetables to keep estrogen levels from getting to high, many vegetables contain naturally occurring substances called phytoestrogens which can affect your body's estrogen levels and make you smooth out. You are replacing egg whites with a different protein source to cut back on sodium, and likewise keep you from holding water.
    Keep everything else the same Do not cut sodium below 1200-1500mg day (men) and 700-900mg day (women) or you will risk flattening out meaning your muscles may lose volume and appear flat.

    DAY 2. Keep everything the same. DO NOT restrict water at this time or you risk appearing flat.

    DAY 1. Keep water intake high but taper as needed based on how your holding it. Decrease carbs by 1/2 to tighten up your skin and really bring out the cuts and abs.


    Keep diet the same as Day1.
    Water intake. Do NOT restrict water by more than half. Drink when thirsty.
    Show schedules vary but ideally you will look your best about 3hrs after 4th meal. "
    Attached Images Attached Images

  2. #2
    LIVING THE DREAM barrysanders's Avatar
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    Jun 2010
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    What is the rational of the carbs being at 50grams??????????? Elaborate please

  3. #3
    Yeah buddy!!! StumpMT's Avatar
    Join Date
    Jan 2011
    Somewhere in the US
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    If you read it it states that weeks 1,2,3 start off with 50g carbs per meal.

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