Help me tweak my diet + contest prep

LXIX wrote: Why cant you use straps?

Have a wrist injury

LXIX wrote: PS - I say go do the show. Even if you don't place anywhere, you'll know how to be better prepared for the next one

Will probably do that. I have seen how some of the guys look that compete there... Not that great...

DJ / Pyro / Chapel / Rhino.

Worked out a final diet. TDEE + 15%. Please comment and give some advice. The instant oats is not that sheety packet instant oats. It comes in a box like normal oats, just cooks faster. I also know yum yum crunchy peanut butter is not the best choice, but I hate yellow black cat.

Morning Supplements: MultiVit, Vitamin B, Joint Support and Magnesium

What is your current calorie intake? Reason I ask is because I had to eat 3,500 cals a day I'll pick up alotta fat...and I weigh 92kgs!

 

I dont get Meal 2...why the dextrose and raisins along with fats?

 

Also, your post workout should just contain fast-acting carbs (dextrose) and protein (whey)...the oats, milk and yogurt shouldnt be here. The banana fills liver glycogen first then muscle glycogen so rather leave this out here.

 

How soon after workout do you have meal 6? If its like an hour then I'd rather stick to lower fat options like you have in Meal 4. I'd swop Meal 4 and 6

Dump the dairy out of your post work out shake. Dairy is unpredictable so don't have it. Too much dextrose in this diet all together. As for the peanut butter. Have roasted peanuts In stead. U don't want additional sugars in the diet.

DJ wrote: Dump the dairy out of your post work out shake. Dairy is unpredictable so don't have it. Too much dextrose in this diet all together. As for the peanut butter. Have roasted peanuts In stead. U don't want additional sugars in the diet.

Will remove the dextrone from the post workout shake and raisins from meal 2. Will replace the peanut butter with peanuts. I really can't stand yellow black cat.

I always make myself a lekker smoothie after gym. Will add yellow black cat to it, because you cant taste that horribleness in a smoothie. It is about 2 tablespoons yoghurt and 30ml of milk. I tried to keep it as low as possible. Do you think it is OK in those amounts?

Don't like dairy at all bud. Why so much dextrose if I may ask?

I would rather see u have whey and kellogs frostees post work out than yoghurt and milk

DJ wrote: Don't like dairy at all bud. Why so much dextrose if I may ask?

Just wanted to get my calories up to 3500. But I see I worked it out wrong. Going to post new calculation now

DJ wrote: I would rather see u have whey and kellogs frostees post work out than yoghurt and milk

Ill put some water and an egg in the smoothie in stead of milk and yoghurt. You convinced me

No no no China, egg??? Come on, fast acting carbs with whey post work out. Simple as that.hence the frostees comments

If u had said egg whites I can understand but 1 full egg isn't gonna do it at all really.

DJ wrote: No no no China, egg??? Come on, fast acting carbs with whey post work out. Simple as that.hence the frostees comments

Let me post what I have then just change what is necessary. Im confusing myself here . Give me a few minutes . Need to go buy a lot of food tonight.

DJ wrote: If u had said egg whites I can understand but 1 full egg isn't gonna do it at all really.

Im just trying to use some form of liquid to make a smoothie.

Water?

DJ wrote: Water?

Thats what I am adding now. It just doesn't taste as good as Diary. Hehe

Bud. I would mix whey and water and throw it over frostees like u would milk. Nice post work out meal/shake.

DJ wrote: Bud. I would mix whey and water and throw it over frostees like u would milk. Nice post work out meal/shake.

That sounds amazing. Especially since I have cookies and cream whey.

Guess I just let out one of my contest diet secrets... oh dear haha

DJ wrote: Guess I just let out one of my contest diet secrets... oh dear haha

Everyone should know about this . Where should I add one serving dextrose?

No where. Use whole foods.

I really hope it is acceptable now - Please change where you want to.



Meal 1 – 07:30 – Protein + Carbs – (Fat: 22.46g | carbs: 40.28g | prot: 27.51g)
60G Oats
3-4 Egg omelet with some shredded chicken and raw spinach.
Multivitamin, Vitamin B, Magnesium, Joint Support.

Meal 2 – 09:30 – (Fat: 10.66g | carbs: 35.49g | prot: 28.35g)
Nutritech pure whey – 1 Serving
1 Medium Banana
20g Dry Roasted Cashews without salt

Meal 3 - 12:00 – (Fat: 4.58g | carbs: 78.12g | prot: 60.61g)
200g Chicken breast
100g brown rice
Veggies

Meal 4 - 14:00 – (Fat: 4.58g | carbs: 78.12g | prot: 60.61g)
200g Chicken breast
100g brown rice (Can be replaced by sweet potato)
Veggies

Meal 5 – 16:30 – Pre-Gym meal – (fat: 4.76g | carbs: 52.60g | prot: 6.83g)
40G Oats
1 Large Banana

Gym 17:00 – (fat: 0g | carbs: 80g | prot: 11g)
Pre-Workout
Cytomaize

Post Gym 18:30 – (fat: 1.20g | carbs: 46.00g | prot: 28.00g)
Nutritech pure whey – 1 Serving
60g Frosties

Meal 6 – Between 20:00 and 20:30 – Estimated (fat: 12g | carbs: 6g | prot: 55g)
200g Chicken breast / Fish / Mince / Steak
Salad with 2 tsp colola oil

Before sleep around 23:00 – (fat: 1.50g | carbs: 0.10g | prot: 25.50g)
Casein with water

Ok here is the first issue. How big is a medium banana? Is it the size of a ruler or the size of a boc of matches. U need to weigh out and measure your food. The fact u have fish or chicken or beef and dont realise there is a major difference in fat content in each is a problem. The fact u are saying 3-4 eggs. Which is it? 3 or 4 because it will alter your calorie intake. Same thing with some shredded chicken. How did u get the nutritional information for some? A serving of whey protein? Nope how many grams are u going to have? All of these little things make a mjor difference. Are your brown rice values cooked or raw weight? Are your chicken or meat values cooked or raw weight. Always measure raw not cooked as its more accurate

DJ wrote: Ok here is the first issue. How big is a medium banana? Is it the size of a ruler or the size of a boc of matches.

Didnt you say your a medium size banana DJ

I used this site to get all the nutritional information: www.fatsecret.co.za

For the diet I put in exactly what I am going to eat and it throws out the fats, carbs and protein.

A serving whey is 2 scoops. I loaded my whey protein onto the site.

A medium banana is 18 cm - 20 cm long. This is the average size our Spar sells. I measured it

I know there is a big difference in all the meats, so if I know I am going to eat beef in the evening I will change my diet accordingly during the day. I use a calorie counter from the same site.

In terms of the 3-4 eggs, I try to eat 4, but cannot always get the last one down. So once again I will update my calorie counter every day with how many eggs I ate that specific day, and maybe eat a little less somewhere else.

I'm not 100% sure if it is raw or cooked values on the site, but when I weigh my food I will use raw values.

Bud. Do not use scoops and measures. U cannot be accurate with this at all. Weight everything. Of couse plugging in the values of your meats throws it out. Means u need to cut back on fats in other meals. Beef mince on overage is 10g of fats per 100g so u are discountimg 20g of fat out of your diet if u have mince in your diet. Which is 180 calories.

On average banana has 14g of carbs per 100g. So u are telling me that your large banana and 40g oats pre work out is gonna be less carbs than your medium banana u are having mid morning?? U get what I am saying. U should be telling me u are having 40g of oats and 150g of banana. If u are battling to get food down to start like your eggs then u need to cut back on cslories to start off then build up.

Use it or dont use it but u cannot be 100% accurate if u are using rough estimates of the food u are consuming.