My Contest Diet 2006

[Titan]

Well now its diet time!! so lets look at what to eat when Im aiming for a competition.
The following is leading upto the Titan 2006, Feb 26th.
all foods weighed raw-prior to cooking

3 months out.
The diet phase kicks in here with a cheat meal maintained once per week, normally a weekend due to still socailising or altenatively missing the cheat meal in place of a night out drinking.

UPON WAKING
10G MP glutamine
10g MP BCAA
Black coffee / 500ml water

45MIN CARDIO - FAST WALK - HEART RATE 110BPM

BREAKFAST
100g oats / MP ultra fine oats
10 egg whites or 1/3rd pack MP liquid egg whites
30g MP whey islolate
*either cooked seperatly and eaten if hungry as seemed more filling or blended together and made as pancakes using MP ultra fine oats and adding sweetner to taste.

MP Multi Vit powder
2 x MP EFA
1g Vit C
400iu vit E
1 x 100mg multi B vit
1 x digestive enzyme

PRE WEIGHT TRAINING approx 30 min prior to workout
10G MP glutamine
5g MP Creatine Ethyl Ester HCL
5g MP Arginine Alpha Ketoglutarate (AAKG)
Black coffee

POST TRAINING
60g MP Glucose
50g MP whey isolate
10g MP Creatine Monohydrate

1g Vit C
800iu Vit E
200mg selnium

1 HOUR LATER
300G chicken breast
75g brown rice
1/2 cup broccoli

1 TBSP Flax / oil blend
1 x digestive enzyme
1g Vit C

MID AFTERNOON
same meal as above

or, 50g MP ultra fine oats
50g MP whey blend
10g MP Flax powder

DINNER no later than 6 pm
same as chicken meal as above

Late Evening
either
10 egg whites / MP liquid egg whites

or, 300g salmon and salad
1 TBS oil/vinegar dressing

or, 50g MP bedtime formula

also taken
MP Mutil vit
1g Vit C
3g MP EFA
ZMA

MIDDLE OF NIGHT approx 3am
50g MP bedtime formula
3g MP EFA

worked out about 4000+ Kcal, 300g Carb, 400g Protein, 80g Fat from oils etc

I will be posting the two month diet countdown, when the cardio sessions increase to twice per day soon so keep posted.

[Tom]

yo firstly welcome! diet looking awesome, im glad u are another BCAA man

im currently 18 weeks out ish from 2 competitions so good luck!

[MartinM]

I'm glad he's another 10g Creatine Mono PWO

[Resurrected]

I'm just glad he is here as so far we have had some good no nonsense posts

[James Copping]

Looking good! I wish I could eat that much and still lose fat,lol. I bulk on a little less than that .

Why so much creatine though? Do you notice a lot better results using both mono and CEE?

[myprotein.com]

Yes excellent knowledge from a proven winner, great read and should give some great tips\advice for anyone looking to push forward!

[finlee]

Quote

3 months out.
The diet phase kicks in here with a cheat meal maintained once per week, normally a weekend due to still socailising or altenatively missing the cheat meal in place of a night out drinking.

I'm liking this part

good to see a diet of someone who has proven it works.

[Titan]

Yes .

You gota stay sain for as long as possible when on a diet.
The weekly look ahead and reward of eating that so wanted cheat meal makes the diet remain strict...it also bumps the metablolism and prevents your body from slowing the fat loss as the human body is a clever thing and by realising you are on cal controlled diet after the initial fat loss it re-establishes itself and prevents any further weight loss... your body doesnt know you want to get lean/look mighty fine!! it just wants to stay alive.
So the once a week off diet meal or night on the P#ss is not doing you any harm infact your metablism gets alot of good from it and so does your sanity.

But with everthing, it cant last forever and this cheat meal will also have to be dropped at some stage closer to that big day, say 3-4 weeks out depending on ur look.

As for Creatine 10 g post training is easily uptaken if over 200lb due to the amount of ATP used in the workout, Plus the insulin from the carbs promote greater storage.

Its the ideal time to crank as much nutrients into the system. Think of yourself like at sponge at this time, but a sponge that for this one time only will rarley store fat

As far as Creatine type goes, I believe in creapure, its tried its tested it works but on some it can cause bloat.
I also believe you do NOT need 70g glucose for it to work any insulin spike will surfice say 5g glucose 5 g creatine.

But CEE caps are top bill for me these days, no bloat , no worries about carbs intake and mixing it up. EE products look set as the future in my opinion.

[finlee]

What's your view on glutamine Neil?

it's been discussed by every one and their mother's with people coming to their conclusions.

[Titan]

glutamine is the way forward!

Its the most abundant amino in the body and gets heavily depleated through exercise and stress factors .

It works very well at stablising glucose tolerance and thus prevents carb cravings and works great as an anti catablic agent.

On top off all this, It fights for your immune system and help heal the gut lining, and with the poulation taking more and more medicines, asprin, fever pills, anti biotics etc etc the gut lining gets rotten away and acidoholus and glutamine are a great help there.

Its my third most crucial supplement and I use it religiously year round. Better long term than creatine although the effects of creatine show out almost instantly glutamine is more like the turtle in the turtle and hare scenario. In the long run its the better option, but if you got the dosh as the cheap MP prices get both!

Top 5 supplements
1. WPI
2. Vitargo (or glucose post workout)
3. Glutamine
4. BCAA
5. Creatine

anything else can be wastefull bar say a good casein pre bed.

As 4 the glutamine use 5 - 10g per serve on empty stomache - ALWAYS AWAY FROM PROTEINS OR AMINOS as they compete and the glutamine is wasted!
And take 2-3 times a day.
first thing in morning
pre training
post training
and pre bed or middle of night for GH release

as u see it really is a very good underatted wonder supp and cheap so get it down you!!