Contest Diet : Part 2

[Titan]

The following is leading upto the Titan 2006, Feb 26th.
all foods weighed raw-prior to cooking

2 months out.
The 2nd diet phase kicks in here with a cheat meal maintained once per week, up until 4 weeks out - normally a weekend due to still socailising and the alcohol alternative is dropped, T Total now.. boo!

UPON WAKING
10G MP glutamine
10g MP bcaa
Black coffee / 500ml water + EPH stack

45MIN CARDIO - FAST WALK - HEART RATE 110BPM
at 6 weeks out the cardio increased to 1 hours.

BREAKFAST
75g 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 + EPH satck

POST TRAINING
30g MP Glucose
50g MP whey isolate
10g MP creatine monohydrate

1g Vit C
800iu Vit E
200mg selnium

1 HOUR LATER
300G chicken breast
50g 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, 30g MP ultra fine oats
50g MP whey blend
10g MP Flax powder

DINNER no later than 6 pm
400g tin of tuna in water
salad
10g Flax oil / venigar
75g oats

2ND CV
10G MP glutamine
10g MP bcaa
Black coffee / 500ml water

45MIN CARDIO - LIFECYLCE - HEART RATE 110BPM
at 6 weeks out the cardio increased to 1 hours.

Late Evening
either
15 egg whites / MP liquid egg whites

or, 2 x per week 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, 200g Carb, 350g Protein, 80g Fat from oils etc

I will be posting the final month diet countdown, so keep posted.

[James Copping]

Looks good, only thing I would question is the calorie count:

350P
200C
80F
=2920cals

[Titan]

your right meat

the protein did increase higher than 350 prob closer to 450 and the cals did drop a little but the figures above as approx as it says.... The way I diet is by counting the carbs per meal religiously and having the norm amount of protein for me...
Then as I lower the carbs each week I would make the carb free meals sometimes double the protein portion if hungry and utilse more fats...
Kcals where aimied to be roughly stable with 200cal or so dropping gradually. Weight loss coming from the additional CV

[James Copping]

Sounds like a solid plan mate, I always keep protein and fat constant when cutting/bulking, just manipulate carbs and do more cardio.