diets & Vitamin T

[bassmaster]

what kind of diet do the bigger boys get on for lets say like a 22 week-out diet to get in the single digits?
From what i got some people say you want to work yourway down with the carbs as the contest gets near,  i have followed  Dave's keto diet and loved it after the secound week. thinking about going down that route again.

i always eat clean, i do have a cheat day once a week. i would consider myself old school and have no probs. of not having flavor and eat the same thing. current diet.

meal 1

six whites, one whole egg
1/2 cup oats cooked in water and some rasins
apple

meal 2 / pre-workout

42 grams protein
2 tbs almond  butter

meal 3 / post-workout

myoplex shake

meal 4/5

six ounces tilapia
cup green beans
fruit

meal 6
 
6 egg whites

just wanted to get some opinions on dieting tips, cardio tips and so fourth,want to enter my first contest,
i would post this on nutrion board but i see dieting while on gear is not the same if you were not on.... ie palumbo's diet i think would not work with someone thats not on.... just my take



current stats.  254lbs, 17% , 5' 11''
cardio- 5 days a week 45 min, targert heartrate at 135-145bpm

[candidizzle]

i think palumbo's diet works better for someone  that is natural; since low calrie intake tends to precede low testosterone levels the high fat diet is goin to help sustain testosterone in a natty.

but that is neither here nor there

to answer your question; every body diets differently ! theres no set way for someone on gear to diet, its based on each personals individual metabolic tendencies.

as for the carbs...   i think what peopl mean is that as the contest nears you need to recuse CALORIES, not just carb specifice. and since most bb'er diet on low fat moderate carb high protein diets, and since you dont want to remove any protein from your diet when dieting, the only calories left to remove further are the carbohydrates.


BUT, you could in theory actually have an increase in carbs as you get closer to the contest. lets say you start out heavy, and you go zero carb t get the fat off...well as you get leaner and leaner, your body will react t carbs much better (less insulin output as bodyfat drops), and the more often in fact you will have to carb up in order to avoid cortisol production. as a fat boy, your body wont release cortisol as quickly in response to caloric defecits. simply because that fat its losing just isnt that important to the body. but as you get leaner, your eating away at the bodies reserves, and the lower the reserves get, the more quickly the body will release cortisol in responcse to caloric defecits..    carb ups shock the body , boost the thyroid, and give you a little space in which you can burn up some fat without nasty cortisol geting released.

 

[bassmaster]

i think palumbo's diet works better for someone  that is natural; since low calrie intake tends to precede low testosterone levels the high fat diet is goin to help sustain testosterone in a natty.

but that is neither here nor there

to answer your question; every body diets differently ! theres no set way for someone on gear to diet, its based on each personals individual metabolic tendencies.

as for the carbs...   i think what peopl mean is that as the contest nears you need to recuse CALORIES, not just carb specifice. and since most bb'er diet on low fat moderate carb high protein diets, and since you dont want to remove any protein from your diet when dieting, the only calories left to remove further are the carbohydrates.


BUT, you could in theory actually have an increase in carbs as you get closer to the contest. lets say you start out heavy, and you go zero carb t get the fat off...well as you get leaner and leaner, your body will react t carbs much better (less insulin output as bodyfat drops), and the more often in fact you will have to carb up in order to avoid cortisol production. as a fat boy, your body wont release cortisol as quickly in response to caloric defecits. simply because that fat its losing just isnt that important to the body. but as you get leaner, your eating away at the bodies reserves, and the lower the reserves get, the more quickly the body will release cortisol in responcse to caloric defecits..    carb ups shock the body , boost the thyroid, and give you a little space in which you can burn up some fat without nasty cortisol geting released.

 

just read your thread on omega's ,  Will incoperate that into routine and also the carb-up days.
don't laugh but i were a device that mesures caliore expendeture, on work out days i'll burn 5,000- 6,500 cal.
so i consume around 2,000-2500 cal. and cycle in a 3,500 cal. a day, so i should always be in a deficit, though it seems im always at a steady 250lbs-255lbs.  just feel like im stuck and i was a extreme fat boy once before gear.
 oh and didn't get on until i was around 19% comming from 28%

on non-workout days, total rest, i'll  burn 3,000-3,500 cal a day.

loved the fat boy comment.

[no one]

what kind of diet do the bigger boys get on for lets say like a 22 week-out diet to get in the single digits?
From what i got some people say you want to work yourway down with the carbs as the contest gets near,  i have followed  Dave's keto diet and loved it after the secound week. thinking about going down that route again.

i always eat clean, i do have a cheat day once a week. i would consider myself old school and have no probs. of not having flavor and eat the same thing. current diet.

meal 1

six whites, one whole egg
1/2 cup oats cooked in water and some rasins
apple

meal 2 / pre-workout

42 grams protein
2 tbs almond  butter

meal 3 / post-workout

myoplex shake

meal 4/5

six ounces tilapia
cup green beans
fruit

meal 6
 
6 egg whites

just wanted to get some opinions on dieting tips, cardio tips and so fourth,want to enter my first contest,
i would post this on nutrion board but i see dieting while on gear is not the same if you were not on.... ie palumbo's diet i think would not work with someone thats not on.... just my take



current stats.  254lbs, 17% , 5' 11''
cardio- 5 days a week 45 min, targert heartrate at 135-145bpm

first, if you are 254 at 17% and going into your first show, a true 5% on stage would be admirable, leaving you with 30 pounds or so of adipose to shed.

that being said the diet you have posted does not have nearly enough calories in it to support a 22 week diet.

i would either re-think the amount of time you plan on prepping for this show, or alter your caloric intake drastically

[bassmaster]

first, if you are 254 at 17% and going into your first show, a true 5% on stage would be admirable, leaving you with 30 pounds or so of adipose to shed.

that being said the diet you have posted does not have nearly enough calories in it to support a 22 week diet.

i would either re-think the amount of time you plan on prepping for this show, or alter your caloric intake drastically

no reason to lie after all who lies on getbig...ha...  most of my weight is in my legs, my wheels is something i do thank god for.

you know i was thinking the same going higher in cal. maybe a steady 3,000 and working down as the body responds.. nice insight thanks

i wonder if it would be safe to ask of a quality nutritionist in my area on this board?

[candidizzle]

one tip i think will help is htis

on days when you going to deplete and drop body fat. do so. dont be scared of low calories and low carbs carbs and lots of cardio. get in shape early, and then fill out. its not bad to be ready early, as long as you know how to eat !   AND when its time to fill back out, dont be scared of calories and carbs making you fat ! fill back out and EAT.

some specific diet tips. on depletion days, i would go low carb, moderate protein moderate fat. lean protein, omega-3 fats, and green veggies.  at your LBM, i think you will probably have to be eating at least 8 ounce prtions, but i would NOT go higher than 10-11 ounces per meal.  get in as much cardio as you can ! at your height (im roughly the same height) a good speed on the treadmill is like 3.6-4.0 . i dont like much of an incline as i think it tends t put to much stress on the legs and youll end up with chicken legs. SHREDDED chickens legs albeit. 

on re feed/ carb up days; i wouldnt avoid fat alltogether, in fact i would keep the omega -3's in there just as high as on your depletion days. this will help in growth and help keep insulin levels low ad help you fill out nicely with out spilling over.  your first carb choices could be simple, but as you get more full id suggest going complex.  throughout the refeed day i would also drink 20-30 grams of whey every couple hours too.  because meats are slow digesting and thus more of an anti catabolic agent than an anabolic one. although those carbs and insulin will make them anabolic, i still think you should take advantage of the refeed and drink the whey to grow as much as possible. liquid egg whites would suffice as well.


(on a saide note; i often get accused as being a know it all and a wanna be guru. i will admit, ALOT of these idea's are coming from people like justin harris, dave palumbo, udo erasmus, dexter jackson, and YES, some of my own personal experience as well.    )

[no one]

no reason to lie after all who lies on getbig...ha...  most of my weight is in my legs, my wheels is something i do thank god for.

you know i was thinking the same going higher in cal. maybe a steady 3,000 and working down as the body responds.. nice insight thanks

i wonder if it would be safe to ask of a quality nutritionist in my area on this board?

i wasnt denying your weight claims, just showing you how much fat in pounds you'll need to shed and tying it into how you won't need a 22 week prep to do it.

there are several problems with your diet. first, get rid of your myoplex and relapce it with a quality isolate. alot of guys won't use powder during a prep- i live off of it. apart from the thremic effect whole foods give and the feeling of satiation, pwoder is fine to use alot of times, especially pre and post workout.

secondly, drop the fruit. replace it with carbs such as oats and yam.

finally and this is the biggest concern with this outline is the lack of caloric intake. the best fat burner you'll have during your prep is your own metabloism, and being in that big of a calorie deficit will cause you stall out in no time, causing you possible muscle wasting and far less fat loss.

my advice is to run a carb rotation going high/ medium/low/low/medium/high starting about 12-14 weeks out, using roughly 10x or so of your bodymass in regards to the amount of calories you'll consume.

on your high carb days, your protein intake will be about 25-30 grams a meal over 6 meals. on low/ med days protein can be around 50-60 grams, carbs filling out the rest of the caloric rquirments for this time, with the exception of the last meal of the day, which will be protien/ fat. amounts of carbs you'll want to take in at specific times of the day will vary, and so will protein calories at this time as well. a good prep diet will have alot of balance calorie wise between meals, utilising carb calories more at certain times of the day than others.

start your cardio off at 2- 20 minute split session minutes, adding 5 minutes to every session until you hit a ceiling of 2 hours a day.

alot of knowledgeable prep guys online as dizzle has mention. each has thier own way of bringing you in. it's quite the science. do your research on these guys and see who you like the best, contact them and go from there if thats the route you choose.

hope this helps.

[candidizzle]

very good advice there form no one.

the carb rotation is awesome to keep your metabolism humming especially when dieting on low body fat.