Here is the first phase of my diet after I started working with Chris from At Large Nutrition. I dropped the first 40 pounds with just cutting out carbs after 1pm then it got a little harder.
So Chris from ALN stepped in and helped me drop the last 50. We have refined it some since then. We've dropped the Milk to water and Changed the 4th meal some. We added a few different foods to keep from getting bored. But the Protein intake is about the same we have just dropped calories as we get closer to my goal and deadline of July 15th.
As far as my training I still train the same way for my contest and getting ready but I have incorporated 3-4 20 minute Cardio sessions per week and some ab training.
We are doing an Article right now on dropping the weight and increasing my bench at the same time. It will be published in some mags soon.
Here is the basic diet plan from the start:
~5000 calories
Supplements: Nitrean, Opticen, Creatine 500, Multi-Plus, ETS, Thermocin
Meal 1:
Supplements:
5g of Creatine 500 mixed in orange juice (see below)
3 Multi-Plus tablets
4 ETS capsules
3 Thermocin capsules
5 whole eggs fried in butter (2 teaspoons of butter)
438 cals 30g prot. 5g carb. 33g fat
3 slices of wheat toast with 3 teaspoons of butter (you can certainly substitute a different kind of toast if you like)
297 cals 6g prot. 36g carb. 14g fat
1 cup of whole milk
150 cals 8g prot. 11g carb. 8g fat
1 cup of orange juice
110 cals 2g prot. 25g carb 1g fat
Totals: 995 cals 46g prot. 77g carb. 56g fat
Meal 2:
2 serving of Opticen (mix with a total of 8 cups of whole milk)
1846 cals 168g prot. 140g carb. 68g fat
Meal 3:
Supplements:
3 Thermocin capsules (depending on when you take this meal-don’t take the Thermocin later than 1 P.M.)
2 servings of Opticen (in water)
646 cals 104g prot. 50g carb. 3.4g fat
Meal 4:
1 Quarter Pounder with Cheese
510 cals 29g prot. 43g carb. 25g fat
1 small French fries
250 cals 2g prot. 30g carb. 13g fat
1 medium Coca-Cola Classic
210 cals 58g carb
Totals: 970 cals 31g prot. 131g carb 38g fat
Meal 5:
Supplements:
4 ETS capsules
2 servings of Nitrean mixed with 2 cups of whole milk
520 cals 64g prot. 24g carb. 18g fat
Grand Totals: 4977 cals 413g prot. 422g carb. 183.4g fat