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

[Nails]

All Gifted Nutrition

[GetItOnNY]

I know that Farah like to have his athletes use more carbs.He must have them using insulin.
Insulin gives you and ugly look.You can tell some one who uses insulin and someone who doesnt.
They got a softer look 90% of the time.
When it comes to gurus, I think Chris Aceto is the most consistant.Hany is hit or miss.If he likes you or you get him alot of publlicity.You will do well.If you just one of his regulars.Its hot or miss.
Chad is pretty good.Art Atwood was pretty good to, may he rest in peace.He would make his athletes suffer.Diet really hard, but they looked good.
I think zig zagging the carbs works best for naturals and not naturals.On your low carb days protein has to be really high, and you got to use good fats.Like red meat natural peanut butter, flax, CLA etc etc.On your higher carb days to replensih glycogen keep fat low, and protein not that has aswell.
This way glycogen gets back into the muscles.
A good way to see if your body is in homeostasis is check your body temperature.If your temperature drops below 97 degress you need to up your calories or cut back on the cardio
When the body temperature drops to low that means the body wont burn fat.
You can use a ear thermometer/.It only takes a few seconds.A natural bodybuilder should monitor his body temp 1-2 times per day/

[Van_Bilderass]

A good way to see if your body is in homeostasis is check your body temperature.If your temperature drops below 97 degress you need to up your calories or cut back on the cardio
When the body temperature drops to low that means the body wont burn fat.
You can use a ear thermometer/.It only takes a few seconds.A natural bodybuilder should monitor his body temp 1-2 times per day/

Problem is you can't fix the lower temperature with a cheat meal or a higher carb day. The body is not so easily fooled.

The only way around the metabolic problems is drugs. Thyroid hormones to bring those back. Lower cathecholamines fixed with stimulants. And so on.

[whitewidow]

I think farah talks alot of bullshit honestly. He basis alot of his methods on his own experience wich was alot diffrent then other athletes because george got shot and only had function of one of his kidneys if I'm not mistaken and he had to lower his protein intake because the doctors said he was very close to becoming a dialysis patient that's why george dropped his protein intake. I seriously doubt kai or some of georges athletes listen to anything he says,they could just use him because he has a good steroid and HGH connection. It's not like he brought kai and dexter up from the amateurs dexter had already won one Mr.Olympia without george and honestly Kai looked better when he was working with oscar Arden.

Some of what george farah says is all bullshit or just dosn't make sense.I think he definately basis alot of what he says on how he had to diet due to the kidney problem he had from the gunshot. George Farahs athletes all had big established names for themselves before they worked with him. All his athletes are on heavy PEDS. george is just over-rated. The only thing I like about farahs method is the detox phases he preaches.

Every prep coach or guru has to market themselves somewhat diffrent then the rest of the other gurus but farah is nothing to special. I actually think palumbo is a real honest guy and he dosn't really preach crazy high dosages,I don't think some of daves nutrition advice is not that great but it's not total shit. Palumbo was a huge mcdonalds fan and fast food junkie and he tells his athletes it's cool to eat mcdonalds everyday or some kind of fast food everyday, just one meal and I know with all the drugs it;s not that big of a deal eating mcdonalds once a day but if you can be 1-2% better if you stay away from mcdonalds stay away from it.

[Moontrane]

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)

What is solomo fish?

[Ex Coelis]

What is solomo fish?

Galeniko salmon

[calfzilla]

Galeniko salmon

PBUH

[Simple Simon]

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

This
Some also claim to be eating loads of carbs and cals.
It makes them sound special you see, if they actually wrote that they were eating 2500 cals and going lower on carbs they wouldn't seem windswept and interesting.

[Ex Coelis]

at the risk of sounding naive, it's not inconceivable that a shredded 280 lbs pro bbber who injects a pharmacy of drugs and trains twice a day, every day, can get away with a couple cheat meals

[whitewidow]

at the risk of sounding naive, it's not inconceivable that a shredded 280 lbs pro bbber who injects a pharmacy of drugs and trains twice a day, every day, can get away with a couple cheat meals

I can't wait for after the Olympia when they take jaun to five guys and do the burger challenge. There going to vuideo how many burgers juan can eat. alot of us saw him eat 20,000 calories without being phased so this burger challenge is interesting. I wish I had a sponsor buying me all that food and gear.

[BodyConnoisseur]

at the risk of sounding naive, it's not inconceivable that a shredded 280 lbs pro bbber who injects a pharmacy of drugs and trains twice a day, every day, can get away with a couple cheat meals

Some people just don't get it.