The Final Month - contest diet

**Titan** · 15-03-2006 11:06 PM

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

1 months out.
The 3rd diet phase kicks in here with the beloved cheat meal dropped, T Total now..and no weekly Nandos...... boo!
The body feals tired and drained and working life is a chore at this stage -you look smaller and flatter and feel little.

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

60MIN CARDIO - FAST WALK - HEART RATE 110BPM

BREAKFAST
5og oats / MP ultra fine oats
15egg whites or 1/2 pack MP liquid egg whites
*either cooked seperatly and eaten if hungry as seemed more filling or blended together and cooked in microwave when in hurry... sweetner added but tastes not to hot!

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
(creatine dropped due to possbilty of aiding in water retention)
Black coffee + EPH satck

POST TRAINING
10G MP glutamine
10g MP bcaa
15 mins later
60g MP whey isolate

1g Vit C
800iu Vit E
200mg selnium

1 HOUR LATER
400g chicken breast
50g brown rice
1/2 cup broccoli

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

MID AFTERNOON
same meal as above

DINNER no later than 6 pm
400g tin of tuna in water
salad
10g Flax oil / venigar
1 x digestive enzyme

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

60 min CARDIO - LIFECYLCE - HEART RATE 110BPM

Late Evening
either
15 egg whites / MP liquid egg whites

or, 2 x per week 300g salmon and salad
1 TBS oil/vinegar dressing

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

MIDDLE OF NIGHT approx 3am
10g Glutamin
or

50g MP bedtime formula ONLY if woken really hungry
3g MP EFA

worked out about 3200 Kcal, 100g Carb, 350g Protein, 150g Fat from oils etc

I will be posting the final 10 days diet plan when all ratios and fluids etc get manipulated in conjunction with training prorocols that make or break u appearing real dense and full or flat and soft... Keep posted...!

**Gareth83** · 15-03-2006 11:08 PM

was just wondering if you notice any benefits of taking digestive enzymes??

reason being I read similar things like yakult, danone etc. are a waste of money.

or is it something different??

**James Copping** · 15-03-2006 11:15 PM

Digestive enzymes such as bromelain,papain lipase etc etc all work, its the "friendly bacteria" that dont. Those yakult drinks all contain loads of sugar which encourages the growth of bad bacteria just as much as good.

**Tom** · 15-03-2006 11:16 PM

yakult is a pro biotic i.e. to help the bacteria in the stomach, digestive enzymes are like protease and lactace etc etc to help supplement the bodys natural secretion of the enzymes.

neale how didu find ur energy levels in these final weeks?

**James Copping** · 15-03-2006 11:21 PM

Quote

Originally Posted by Tom

yakult is a pro biotic i.e. to help the bacteria in the stomach, digestive enzymes are like protease and lactace etc etc to help supplement the bodys natural secretion of the enzymes.

neale how didu find ur energy levels in these final weeks?

I can tell u that one...totally ****!

**Tom** · 15-03-2006 11:22 PM

something to look forward too

**Titan** · 15-03-2006 11:22 PM

branded products from the supermarket do contain some acidophulos bacteria but its minimal compared to a good capsule bought from [B]A FRIDGE (and kept there)/B] at a health shop

Yakult and acidophulos are different to digestive enzymes as the former help with promting a good bacteria level in you gut etc and aid digestion problems and prevent that sluggish feeling along with help aid and repair to internal linings damaged by taking pollutants...antibiotics, aspirin, oral steroids etc...

Digestive enzymes work on breaking down the food and aid in the acidity in the gut in doing so.... Dorian yates I believe, once said..."its not what you eat its what you absorb".

If you are eating high levels of protein and carbs etc and want to ensure its not going to waste and IS being utilised, I think digestive enzymes are a far underated product in the potential of physical gains and indeed overall health.

**Titan** · 15-03-2006 11:32 PM

Energy levels in the finally month was like the walking wounded, training 3 x per day, continueing with 8 and 12 hour shift work and finding time to cook even more, as MRP's etc were now off limits - its hard theres no denying but ITS THE CHALLENGE I LOVE.

I find it totally fasinating how the human body can react under times of stress and how it can perform!
Each week as the diet counted down with the increase of Cv and tweak here and there to my diet and supps U can litterally see differences, in muscle density, seperations, ligaments etc.....amazing adaptions

I survive this torture (the fun of hitting the gym totally gone now, just a means to an end, with limited carbs comes limited pump, the workouts left no euthoria)

The mirror now still does not display what u had hoped for at this stage "Am I going to be ready, must keep posing, must get seperated" Thats the little voices that drive u..

Me and caffeine plus EPH fell in love and met twice sometimes 3 x per day....

I bordered overtraininig, the tell tale signs, irrated sleep, grumpy feeling, heavy, change in temp etc all displayed symptoms to me but I couldnt slow down, the competition wouldnt...would they?

The holy grail... the 4 day carb up was a mirage now, If only I could reach it..that was my new goal... and boy did it work!