Post Samples of your pre-contest diet.

[coneytt]

Hey guys and gals,

If you have time post samples of your pre-contest diet, w/ numbers and times.

I want to compare them and see how far off I am. At times I feel I'm not eating enough but then there are times where I feel like I'm overeating.

I know to each' its own, but realistic samples (instead of magazine stuff) could be beneficial, eventually if I decide to steep on stage in the future.

[p.s.]

Ok here ya go

Breakfast: MRP shake in water with all my vites etc. 60 grams pro, 30 grams carbs, 0 grams fat
workout
post workout: protein shake in water. 70 grams pro, 0 grams carb/fat
every 2 hours protein shake in water with 2 table spoons flax oil. 70 grams of pro, 28 grams fat/EFAs
I eat one solid meal of salad with an oil dressing, and 1 lb of buffalo each day.
I will also add in some cashews throughout the day to snack on. I also consume HUGE amounts of water IE minimum of 2 gallons per day, and I keep my sodium very high as well.
every 5th or 6th day I will have a junk day depending on how things are going.

Generally my cals are 3500, pro 500+, carbs 30-50 grams, EFAs/fat 150 grams. I try to keep my diet as simple as possible and it never varies each day as this is easiest for me to follow. The length of the diet depends upon how much BF I need to lose to be in contest shape, but I generally lose 2 lbs per week.

There ya go a very very simple diet (K.I.S.S. principle) that I found works best.

[coneytt]

That does seem pretty simple.


Anyone else?

[muscle_n_blood]

We all have to find what works best for ourselves. I eat more solid food than P.S., (some shakes, for sure, half my meals) and I use more carbs until close to the end.
Actually, I diet in stages. The first 4 weeks (of about 16) is just cleaning out the obvious junk, getting my head ready for the real deal. Actually,  I lose quite a bit during that period. The next 10 are pretty consistent, making some minor adjustments if I feel I'm losing muscle or not enough fat. I eat 6 times a day. About 70 gms protein every meal, carbs every other meal totaling 200 gms a day, mainly breakfast and post workout. That's where I'll make adjustments when I need to. EFA's are very important... I tried dieting on almost no fat and I got sick every time. I keep EFA's steady at about 75 gm a day. 2 weeks out I cut the carbs in half. No carbs the week of the show until I'm ready to reload.
My main protein source other than shakes is egg whites. Some tuna, and very lean beef a few times a week. Carbs are brown rice and oats. EFA's are safflower and flax either in my shakes or mixed with vinegar for a salad dressing. Raw broccoli is my main snack. Also, as  much water as I can force myself to drink.

[p.s.]

No matter how ya look at a diet coneytt it must be kept simple to be effective and one just learns to be a Spartan in their lifestyle. This of course is what kills some people IE no variety, but it really is the most effective way to eat.

[queenofthedamned]

i use the K.I.S.S. method (keep it simple stupid)

high protein
moderate fats
ridiculously low carbs
junk day every 4-6 days depending on how close i am to competing.

[HARDCORE]

I posted this in another thread but here it is again:

Here is a sample of what I did precontest this year getting ready for the Bill Pearl and Ironman:

Breakfast:
10 Egg Whites & 3 Whole Omega 3 Eggs

Snack:
6oz Chicken Breast and 1 cup Green Beans

Lunch:
6oz Tilapia or Pollock and Green Beans

Snack:
6oz Chicken and Green Beans (powercrunch bar or two usually, even though I am not supposed to)

Dinner:
6-7oz Salmon and Green Beans

Nighttime Shake:
1 Scoop Iso-100 (whey protein Isolates) and 1 scoop Casein & 2 tbsp Natural Peanut Butter or Almond Butter

(plus 3-5 more tbsp peanut butter cause its good! and I was still changing for the better)

Supps:
Animal Pak Multi with meal 1
2 Fish Oil caps on Meal 1,3,5
Primrose Oil cap (1300mg) on meal 2,4,6
Tribulus (1300mg) on Meal 1,3,5
Vitamin C (500mg) every meal
Green Tea Extract on Meal 1,3


Hope that helps!