View Full Version : diet plan help
leiner350
10-10-07, 6:01 pm
hey. i have never compeated before, but i have been a serious lifter for the past 5 years. could anyone help me on where to find a diet plan leading up to a show. i have already have a show planed but it is a long way off. any help would be awsome.
THANKS
Rhetoric
10-10-07, 6:37 pm
Hey bro, check out "Ox's Stable" and read up on the way he diets. He uses Dave Palumbo's "Ketogenic" diet (i.e. no carbs, lots of good fats). I've been using this diet for my first show and the results speak for themselves. You will lose fat, feel great and not even miss carbs by the end of the first week. It's pretty well outlined all throughout that thread. Check it out.
Just to give you a basic idea, keep your protein high, carbs low, moderate amount of healthy fats. Eat egg whites, oatmeal, grilled chicken, fish, rice, potatoes, etc.
Hit up BigAnt, he knows a lot about contest prep.
ChandlerXJ
10-10-07, 7:06 pm
Just to give you the exact formula...
get your BF checked
take lean mass... example, 195 pounds
195 lb x 1.5 grams of protein per pound = 292.5 grams of protein / day
292.5 g protein x 4 calories per gram = 1170 calories from protein per day.
292.5 grams of protein / 6 meals (3 solid, 3 shakes) = 48.75 grams of protein per meal
1170 calories / 9 calories per gram of fat = 130 grams of fat / day
130 / 6 meals (3 solid, 3 shakes) = 22 grams of fat per meal
TOTALS
Calories - 2340
Protein - 292.5 g
Fat - 130 g
Per Meal
Protein - 48.75
Fat - 22
Calories - 390
For bulking, do the same thing with the carbs, so it would be 48.75 grams of carbs too
Remember... carbs, protein = 4 calories/ gram
fats - 9 calories / gram
Giant Killer
10-10-07, 9:42 pm
hey. i have never compeated before, but i have been a serious lifter for the past 5 years. could anyone help me on where to find a diet plan leading up to a show. i have already have a show planed but it is a long way off. any help would be awsome.
THANKS
Yo, here's a good page from the main animalpak site bro', check it out:
http://www.animalpak.com/html/sections.cfm?id=39
We are giving him diets and we don't even know how his body works....He has to find out for himself, experiment bro, if you are bulking you should already have an idea of what you can or can't eat, carbs etc. You have to find what works for you, there is no cookie cutter diets.
simpleguy
10-10-07, 11:51 pm
I agree with Roland... there's no diet in this world that can work for everyone, so let's not give him the 'exact formula'