2014 Olympia - Pre-Contest Diets - Wolf, Dexter, Branch, Kuclo, and more...

[Ex Coelis]

According to MD:

DENNIS WOLF

Coach: none

Contest Diet:

0300 - AMIX 40 g protein shake
0800 - AMIX 90 g protein shake, 150 g oatmeal
1100 - 350 g chicken breast, 125 g white rice, one small tomato
1400 - 350 g chicken breast, 125 g white rice, one small tomato
1700 - 350-400 g top sirloin steak, 125 g white rice, small green salad
2000 - 350 g chicken breast, 350 g baked french fries (sliced white potato, baked) or 100 g white rice
2300 - 500 g tilapia, 30 g almonds

Training Split:

M - chest
T - quads
W - arms
T - shoulders
F - hams
S - back

(calves done EOD)


DEXTER JACKSON

Coach: George Farah

Contest Diet:

Meal 1 - 7 ounces steak or chicken, 2 whole eggs, 4 one-ounce packets of grits
Meal 2 - 8 ounces chicken or cod, two cups white rice
Post-workout - BCAA powder in Gatorade
Meal 3 - 8 ounces chicken or cod, two cups white rice
Meal 4 - 8 ounces chicken or cod, two cups white rice
Meal 5 - 10 ounces chicken, large green salad

Training Split:

M - quads
T - chest, calves
W - back
T - delts, hams
F - arms


BRANCH WARREN

Coach: George Farah

Contest Diet:

Wake - 20 min cardio
Meal 1 - 8 ounces steak, 2 whole omega-3 eggs, 5 ounces oatmeal, 8 ounces cranberry juice
Pre-workout - 2 scoops SuperPump 3.0
Post-workout - 1 scoop Aminolast, 3 or 4 scoops GlycoFuse, 2 scoops IsoFusion
Meal 2 - 8 ounces chicken breast, 2 cups white rice
Meal 3 - 8 ounces solomo fish, 2 cups white rice
Meal 4 - 8 ounces chicken breast, 2 cups white rice
Meal 5 - 8 ounces steak, 12 ounces sweet potato, 1 cup asparagus
Meal 6 - 8 egg whites, 50 g IsoFusion, 2 ounces walnuts

Training Split:

M - chest
T - legs
W - off
T - back
F - shoulders, calves
S - ams
S - off


VICTOR MARTINEZ

Coach: George Farah

Contest Diet:

0930 - 1 capsule X-Fit
1000 - abs, lower back or glutes, 30-40 min cardio
1100 - 12 egg whites, 2 cups oatmeal, 2 tablets Activite Sport, 1 scoop Glutamine-SR, 6 BCAA tablets
1300 - 10 ounces chicken breast, 1.5 cups white rice
1530 - 10 ounces flounder, 1 cup brown rice
1630 - 6 capsules NO-Bomb, 2 scoops Dark Matter
1700-1800 - weight train
1800 - 75 g Isofast whey
1930 - 10 ounces orange roughy, rice or potato
2230 - 10 ounces solomo fish, large green salad
2330 - 60 g Probiotic nighttime protein
0200 - 4 capsules Cyclin-GF

Training Split:

M - chest
T - quads, calves
W - shoulders
T - back
F - hams, arms
S - cardio, calves, abs
S - cardio


STEVE KUCLO

Coach: Hany Rambod

Contest Diet:

Meal 1 - 1.5 cups egg whites, 2 whole eggs, 2 cups oats, 2 slices Ezekiel bread
Meal 2 - 10 ounce fillet, 12 ounce sweet potato (cooked weights)
Meal 3 - 10 ounce chicken breast, 2 cups rice, 1 tablespoon avocado oil
Pre-Workout - 2 scoops EVP Plus, 2 scoops Glycoject
Post - 2 scoops Cell KEM, 2 scoops Glycoject
Meal 4 - 10 ounce chicken, 2 cups rice
Meal 5 - 2 scoops whey isolate, 1/2 cup Greek yogurt, 1.5 cups oats all in a shake

Training Split:

Day 1 - chest
Day 2 - back
Day 3 - 24 hr fire department shift
Day 4 - arms
Day 5 - legs
Day 6 - 24 hr shift
Day 7 - delts


JUAN MOREL

Coach: none

Contest Diet:

Meal 1 - 12 egg whites, 100 g Cream of Rice, two bagels with P28 Peanut butter and jelly
Meal 2 - 10 ounce ground meat (80% lean), 2 cups white rice
Meal 3 - 10 ounce shrimp w/ BBQ sauce, bowl of salad with blue cheese, 2 cups white rice, macadamia nut oil
Pre - PRE-SHOCK by GEAR
Meal 4 - 8 ounce chicken, 2 cups white rice, macadamia nut oil
Meal 5 - 8 ounce red meat, 2 whole eggs, 2 cups white rice, macadamia nut oil
Meal 6 - 8 ounces chicken, 2 cups white rice, macadamia nut oil
Meal 7 - 10 egg whites and two whole eggs, 16 ounce sweet potato fries
Meal 8 - 8 ounce chicken, 1 cup oatmeal, 2-3 tablespoons P28 peanut butter

Training Split:

Day 1 - a.m. - chest
         - p.m. - biceps, triceps
Day 2 - a.m. - back (heavy)
         - p.m. - shoulders
Day 3 - a.m. - quads
         - p.m. - hams
Day 4 - a.m. - chest, arms
         - p.m. - calisthenics
Day 5 - a.m. - back (light)
         - p.m. - shoulders
Day 6 - a.m. - quads
         - p.m. - hams
Day 7 - off


JOHN DELAROSA

Coach: Chris Aceto

Contest Diet:

Meal 1 - 14 egg whites, 50 g carbs from Cream of Rice
Meal 2 - 12 ounce chicken breast, 10 ounce white potato
Meal 3 - 12 ounce beef, 10 ounce potato
Meal 4 - 12 ounce chicken, 1 cup rice
Meal 5 - (post w/o shake) 50 g Isofast, 50 g carbs from Dark Matter
Meal 6 - 14 egg whites

Training Split:

S - chest
M - back
T - shoulders
W - legs
T - Arms
F - chest
S - hamstrings and some back


JOHNNIE JACKSON

Coach: none

Contest Diet:

0400 -  BCAAs, 30 min cardio on StepMill
0500 - 2 cups liquid egg whites, 2 whole eggs, two cups grits
0800 - 12 ounces tilapia, 2 cups white rice (switch to brown rice at 6 wks out), a few stalks of asparagus
1000 - train
1230 - 12 ounces steak or bison, large sweet potato
1500 - 12 ounces chicken breast, 2 cups white rice
1730 - 12 ounces tilapia, 1.5 cups white rice
2100 - protein shake - 50 g casein

Training Split:

M - chest
T - legs
W - off
T - back
F - shoulders and calves
S - arms
S - off


JOSE RAYMOND

Coach: Chris Aceto

Contest Diet:

Wake - 40 min cardio on StepMill
Meal 1 - 10 ounces bison, 1 cup egg whites, 1/2 cup Cream of Rice
Meal 2 - 10 ounces chicken, 2 cups rice
Meal 3 - 10 ounces chicken burger, 1 cup rice
Pre - 1-2 scoops Conquer by iForce
Train - post w/o shake (Isotean Whey Isolate by iForce 50 g protein, 50 g carbs) - (carbs dropped 8 wks out)
Meal 4 - 10 ounces orange roughy or tilapia, 1 cup rice
Meal 5 - shake - 60 g casein

Training Split:

S - light back and chest
M - heavy quads, light hams and calves
T - a.m. - cardio, abs, posing
   - p.m. - chest and triceps, 8-10 supersets of lateral raises and rear delts
W - back and biceps
T - shoulders, abs
F - heavy hams, light quads and calves
S - arms


GUY CISTERNINO

Coach: Chris Aceto

Contest Diet:

Meal 1 - 1 cup egg whites, 2 whole eggs, 1 cup oatmeal, 50 g whey
Meal 2 - 8 ounces chicken, 1 cup white rice
Meal 3 - 6 ounces chicken, 2 muffins  
Meal 4 - (post w/o) 50 g Syntha-6 isolate, 2 cups white rice, 10 g glutamine
Meal 5 - 8 ounces chicken, 1/4 cup Cream of Rice
Meal 6 - 60 g Syntha-6 isolate, 1 scoop fiber

Training Split:

M - legs
T - off
W - back, abs
T - chest, calves
F - shoulders, abs
S - off
S - arms, calves


AARON CLARK

Coach: Fakhri Mubarak

Contest Diet:

Meal 1 - 2 cups liquid egg whites (Aaron drinks these), 2 sandwiches made with Ezekiel bread and almond butter
Meal 2 - 8 ounces organic ground chicken, 1.5 cups white or brown rice
Meal 3 - 8 ounces organic ground chicken, 1.5 cups white or brown rice
Pre - PRE SHOCK by GEAR
During - E SHOCK
Post - Maxx Shock
Meal 4 - 8 ounces organic ground chicken, 1.5 cups white or brown rice
Meal 5 - 8 ounces grass fed beef or bison, handful nuts, 1 cup green beans

Training Split:

Day 1 - hams, some quads
Day 2 - chest, some triceps
Day 3 - back
Day 4 - delts
Day 5 - abs, cardio
Day 6 - quads
Day 7 - chest, back (all supersets)
Day 8 - arms

(off days taken as needed)

[Mitch]

Summary:

Meal 1: 8 ounces of Horseshit©
Meal 2: 3 cups of Jackandshit©
Meal 3: 1 grapefruit
Meal 4: 1 bowl of ice cubes from Roomseven©
Meal 5: 6 ounces of Bigbadbullshit©
Meal 6: 1 micro-capsules of pixie dust

what a bunch of pathetic liars 

[BigRo]

Juan eats more than I do in off season.

[Simple Simon]

Tristan Escolastico
10,000 cals a day

[Ex Coelis]

Juan Morel (2 days ago):

It's been going down last full cheat day before the O!! Or is it??? Lol!! We don't know yet!!

[bigmc]

Juan Morel (2 days ago):

It's been going down last full cheat day before the O!! Or is it??? Lol!! We don't know yet!!

obviously not bothered about coming in peeled

unless he is trolling

[visualizeperfection]

obviously not bothered about coming in peeled

unless he is trolling

He wont be dying for us anytime soon.

[whitewidow]

obviously not bothered about coming in peeled

unless he is trolling

he's not trolling juan eats like he's never seen food before.

[bigmc]

he's not trolling juan eats like he's never seen food before.

big guy

but how the fuck can you cheat like that 12 days out

throw your body all over the place

be holding more water than the titanic

[DroppingPlates]

Juan Morel (2 days ago):

It's been going down last full cheat day before the O!! Or is it??? Lol!! We don't know yet!!

Near future diabetic candidate

[Bevo]

big guy

but how the fuck can you cheat like that 12 days out

throw your body all over the place

be holding more water than the titanic

Lots of competitors do this, brag about eating junk all over thier Instagram while "dieting" for a show

[BodyConnoisseur]

Juan eats clean-ish the whole week, then has 1 full cheat day

[gracie bjj]

take into consideration the drug usage these guys do and that everybodys different and the fact that they never tell u the truth, ive seen pros writing one diet down for a mag that they say they do n yet seeing them eat a totally different way

[BigCyp]

Juan eats clean-ish the whole week, then has 1 full cheat day

Great mentality.

He would have been very successful as an Olympic athlete with this level of sacrifice and discipline.

[gracie bjj]

i couldnt stay strict mionth after month without a cheat meal once a week, its just to damn draining.i can go maybe 8 weeks without cheating buts thats it,  ive done it before and was a miserable and depressed person

[Ex Coelis]

in his defence, he trains twice as often as everyone else on the list

[BodyConnoisseur]

i couldnt stay strict mionth after month without a cheat meal once a week, its just to damn draining.i can go maybe 8 weeks without cheating buts thats it,  ive done it before and was a miserable and depressed person

I have a full cheat day every Sunday just like Juan, of course I don't put down anywhere near as much food. But after a week of strict dieting it's a mental relief and you look better

[hipolito mejia]

I can post one of the real protocols of an Olympian top contestant without naming names if you like. 

[Eulogy]

I can post one of the real protocols of an Olympian top contestant without naming names if you like. 

Please do.

[El Diablo Blanco]

hahaha at the insulin abusers downing 2 cups of white rice per meal 7 times a day.

[njflex]

hahaha at the insulin abusers downing 2 cups of white rice per meal 7 times a day.

ITS THE ONLY WAY..

[the trainer]

What a bunch of bullshit diets I remember when I used to actually believe that shit.

[Cleanest Natural]

Cheat day is ok pretty close to a show sometimes. Also I believe that diets vary according to progress during different phases of the prep

[Skylge]

It's their chemical diet that really makes all the difference...but that's a subject which is completely ignored by all those ridiculous mags. And besides, they make their income trying to sell crappy "supplements" and shakes and all other non necessary garbage.

[Cleanest Natural]

I do not believe the supplements inserted in the diets. Some protein powder yes but anything else is highly unlikely. Also some start fairly lean while others fatter so the dieting might vary. I think Jim could comment on these examples better than us.