My Basic Pre-contest rundown

[Alter-Ego]

I sent this info to an old friend to give him an idea about precontest. After typing all of that I thought it would be a waste to only share it with one person:


Enjoy:

I pretty much use the same diet year round, the only difference is that in the off season I will add in whatever else I want, but only as long as I have eaten what I am suppose to. Basically I don’t sacrifice my protein intake just to eat something bad. For instance, if I want pizza I willl down a shake before I eat it, because obviously pizza does’nt have enough protein. I will layout my basic pre contest diet. My carbs fluctuate based on my condition. I try to stay under 150 grams of carbs pre-contest, and those come in the form of oatmeal, and brown rice. You may like to go with cream of wheat, or sweet potatoes or some other complex carb. I will try an go low carb, say less than 50 grams on non training days. Some people cycle regardless of training days. I feel you need the energy to train heavy in order to hold onto muscle. Also, get in plenty of fish oil, and flax. When bulking I just go with 2 table spoons of peanut butter (jif) 6 times a day for my fats. Also, I save carbs for breakfast, pre workout, and post workout. This is a good rule to keep you lean year round by only eating carbs when your body needs them. Your body is most catabolic when you wake up in the morning. When trying to get ripped though, I may have a few sips of protein and then get on the treadmill for 45 min-1hour as soon as I get out of bed. Pre contest I do this 7 days a week, and if I’m still not where I need to be, I will usually add in another session of the same amount of time before bed. My treadmill is in the spare room where I can watch TV to prevent boredom. I only do a brisk walk 2.7-3.2 mph. If you can’t say a sentence on one breath then your intensity is too high. We want to burn fat and spare muscle.



6 am



6 egg whites & 2 packs instant butter flavored grits (or 2 packs instant flavored oatmeal with a low carb protein shake)



8am



Low Carb Shake



10 am



1 ½ cans tuna, 1/2 table spoon whole mayo, seasonings, dill relish (maybe a few whole grain, or ritz wheat crackers)



11 am



Low Carb Shake



1pm Repeat Tuna meal (you may want grilled chicken, or steak, I use these as well when I don’t feel like tuna)



3pm Pre Workout meal (if you train after work at say 4:30)



Shake and 2-3 packets of oatmeal (I like strawberries and cream, or peaches n cream).



5 pm Have a shake mixed in your cooler and sip on it during your workout to aid with recovery.



6pm Post workout Shake



7pm Maybe Steak or Chicken, with brown rice or sweet potatoes with splenda, spray butter, and cinnamon.





I will usually have a shake mixed in the fridge and if I wake up during the night I will take a few sips and go back to bed.



Save your beta2 fat burners for the last 4-6 weeks before a show. This is when your metabolism starts working against you trying to prevent anymore fat loss. Before this I will roll with Hydroxycut hardcore. B2 fat burners are ephedrine, and clen. You may decide to run T3 all the way through pre contest hitting your peak dose 4 weeks out from a show. When you add the T3, B2’s, and 1 hour of cardio morning and night, your body will have no choice but to be ripped. The final piece to the puzzle for getting lean is a good Aromatase Inhibitor like Arimidex. I find the easiest thing to do is to prepare your food and shakes the night before, and carry them in a cooler with you. If anyone gives you any shit, just remind them that it’s no different than those guys taking a smoke break every couple hours.



Oh well, this is basic. The last few weeks I will only get in 30-60 grams of carbs a day and they all come from green vegetables. I do eat vegetables throughout the diet, but I didn’t put them on there. The last 10 days before a show is the toughest, this is where you carb deplete and sodium & water load, then switch it 5 days out and dial it in. There is a lot more to it, but I can help you with that when you’re close to a show. There are diuretics involved, but that’s a very tricky game if you’re not careful. Tanning takes place everyday from 30 days out, then 3 days out you start applying pro tan, and then 1 hour before stage a good coat of dream tan and you’re ready. Of course there is more to this is well. I like to order all of my contest supplies 8 weeks out. 2 posing suits, 2-3 bottles of pro tan, 1 jar of dream tan should be plenty.

[Mac n Tease]

:rave: AWESOME post, AE! thanks!

are u back to prepping? whats your contest schedule looking like this season?

[Faiz]

Greatness AE,

If i can add to your great post i see you rely heavily on alot of shakes? do you find it beneficial? I mean when your cutting using real food keeps you "fuller" longer but also the thermogenics process burning calories is higher with real food.

[Alter-Ego]

Originally Posted by Faiz

Greatness AE,

If i can add to your great post i see you rely heavily on alot of shakes? do you find it beneficial? I mean when your cutting using real food keeps you "fuller" longer but also the thermogenics process burning calories is higher with real food.

I know it would be better to use more whole food and less shakes, but you know how it is to be in school full time. My first year competing I didn't use any shakes and came in at 176 for my shows, last year I ate 4 meals and 4-5 shakes and came in at 193 in last show.

This year is no different, nursing school and a wife and two kids. Shakes are the greatest thing for me. Plus, I use a plain whey with crystal light for flavor so theres not much there in the way of calories.

I may let you help me devise a plan of attack with my nutrition this year. I actually thought about discussing diet with you just recently. I'm looking for new ideas.


My second year competing I learned that my body does well with fats and bad with carbs. I also learned to stay the hell away from peanut butter when getting ready for a show! LOL




Mac, I'm not prepping just yet. I'm still trying to get my training up to par from my injury over the Thanksgiving holiday. I pinched a nerve in my neck that left my left arm and shoulder almost completely paralyzed, I'm finally able to train with minimal pain as of this week. I'm going to do two National Qualifiers. I qualified last year, but I really believe I can win it all at both shows this year, and then if I accomplish that I will feel ready for a National show. What's up next for you??

[Mac n Tease]

Originally Posted by Alter-Ego

Mac, I'm not prepping just yet. I'm still trying to get my training up to par from my injury over the Thanksgiving holiday. I pinched a nerve in my neck that left my left arm and shoulder almost completely paralyzed, I'm finally able to train with minimal pain as of this week. I'm going to do two National Qualifiers. I qualified last year, but I really believe I can win it all at both shows this year, and then if I accomplish that I will feel ready for a National show. What's up next for you??

i like your plan of attack. as far as me,i'm prepping: 16 weeks out as of tomorrow. doing something similar...prepping for a regional show then depending on how i come in jr's is a few wks later. we'll go from there...can do whatever i want. just signed w/ a new sponsor yesterday. YAY. will pm u who it is!

i do NOT do well w/ carbs either, but u already know this!

Good luck and let me know what i can help u with!