2009 Northern Contest Information
Beverly Nutrition Beverly Nutrition Contest Prep 16 weeks out diet for BB Competition|
Go
|
New
|
Find
|
Tools
|
Reply
|
|
|
Guru Member |
I am currently training for a BB competition on 15 Nov and need some advice on the diet and supplements that I am using. I've given my stats before but I weigh 162, 5'10, 20.1% BF. Here it is in a nutshell:
Morning Cardio and Abs on an Empty Stomach Meal One 1 whole egg + 6 egg whites 1/2 cup oatmeal (before cooking) 1 tbsp flax seed Meal Two 2 scoops protein powder, mixed into a pudding consistency with water and 1 tbsp heavy whipping cream Meal Three 6 oz can of tuna or salmon 2 cups vegetables (usually green beans) 1/2 cup rice Meal Four 5-6 oz of lean beef, chicken, turkey, fish (steak once or twice a week) 2 cups vegetables 1/2 cup rice Evening Workout Meal 5 Same as Meal 2 I have already begun, this week, to follow Beverly's 16 weeks out workout. I take the following supplements: BCAA, Amino Acid, L-Glutamine, CLA, and Flax Seed Oils. I think that I am on the right track but would value the board's opinions. BTW, working on a pretty limited budget and this is no cheap "hobby." But one I am willing to invest in for my own self improvement. |
||
|
|
Guru Member |
Supplement Schedule and go in the order of your budget, the first is ranking highest priority. On a separate post, I will give you an idea on your diet and ChunkyButt will help out as well. Hold off on the Glutamine for now. Bring it in at 8 weeks out. At 8 weeks out, I would also make sure I'm using Bev proteins, either Muscle Provider or Ultimate Muscle Protein (MP or UMP). Vitamin Pak Lean Out 7-Keto Density Ultra 40 Mass Amino Frank "Lift and be happy. Lift harder and be excited...Get Excited, Get Big!!!" |
|||
|
|
Guru Member |
Thanks Frank. I will follow your recommendations for the supplements and will take the glutamine out of the mix for now. Ok, the next question is which would be better to use in my case, the UMP or the MP?
|
|||
|
|
Guru Member |
Your diet doesn't look to bad, but you are not giving yourself room to work with. You have to go a little higher calorie at this stage. Even at 20% bodyfat, you could stand to go a little higher carb. Also, what kind of protein powder are you using? Is it strictly "whey"? If so, I would change the rotation of meals around. Try this:
Meal One 1 whole egg + 6 egg whites 1 cup oatmeal (before cooking) Meal Two 1.5 scoops protein powder, 3-4 strawberries, mixed into a pudding consistency with water and 1 tbsp heavy whipping cream Meal Three 6 oz can of tuna or salmon 2 cups vegetables (go with Broccoli or Asperagus), 1 tbsp olive oil and vinegar (if you eat salmon, then NO olive oil and vinegar for the veggies) 1 cup BROWN rice cooked Meal Four Same as meal 2 Evening Workout Meal 5 5-6 oz of lean beef, (stick with beef for now) 2 cups vegetables 7 oz Sweet Potato with all the cinnamon you can handle You noticed I took out the flax oil at first meal? You can add it back in at about 10 weeks out. For now I am controlling your fat intake and bringing you closer to 40/40/20 caloric split. Don't be scared about eating that last meal that has "carbs" in it close to bed. After your workout you need the glycogen replacement. Not to mention, if you are doing straight WHEY before bed, you are gonna go catabolic during your sleep very quickly = No sustained release of amino acids at all = hefty muscle loss = opposite of what you are trying to do. Frank is dead on about the supplements right now! Depending on your progress, at about 8 weeks out you may want to get JTheo involved in your carbohydrate manipulation and GDA's. Give it a shot, check your bodyfat weekly, don't worry about your weight, and stay in touch! Good luck! Vijay Rock Puri, D.C. |
|||
|
|
Guru Member |
I like it, CB.
Yeah, there was a little too much protein, not enough carbs. Jason has convinced me that higher carbs can be utilized as you near stage time. While protein is used for both rebuilding AND as an energy source, as you get closer to stage hour, I've seen flatter bodies. I haven't gone over it CB, but it seems like the calorie totals would be the same, except days salmon is eaten. Skip concerns on body weight measures for now and just be concerned about BFC. Frank "Lift and be happy. Lift harder and be excited...Get Excited, Get Big!!!" |
|||
|
|
Guru Member |
Yeah this far out you need more carbs calories, may have to drop protein to accomplish it, most over eat it. As the show nears if still have stubborn fat you can do the 50/20/30 thing, though most people I work with dont have to...but its a tool.
Anyways...you've been given some good suggestions here. If you are doing HIIT on empty stomach, I dont advise that, moderate to light on empty stomach only. |
|||
|
|
Guru Member |
Thanks to all for the feedback. Carbs make me nervous and I tend to try to avoid them like the plague. I will make the changes recommended to add those carbs back in. Makes sense that it gives me some room to play with the splits later if I need to see better results.
It is also very difficult, being a woman, to get away from the taboo of the number on the scale. I have another body fat analysis with the Bod Pod scheduled for the 18th. I believe this to be the most accurate indication of my fat loss but don't think that I will be able to do it every week. They'll probably accomodate every other week for me. I'll see what I can work out with that though. I don't believe my Tanica scale for a minute. It tells me that I am at 16.8%. I really can see the difference, in particular the tightness of my legs, since I have started different eating and workouts. I carry the majority of my BF in the bootie and thighs. I am so excited about doing this competition but nervous, really nervous. Keep the advice coming please. |
|||
|
|
Guru Member |
BTW, the Protein Powder that I am using is Muscle Milk Light. In particular due to its great taste. The Dark Chocolate curbs my sweet tooth and with as much as I think about food these days, I need all the help I can get.
|
|||
|
|
Guru Member |
Keeping bodyfat checked gives you good number analysis and hard evidence of changes being made. And it is a good idea to get somekind of reading every week when attempting to lower your bodyfat. But in the end, the best judge is a big mirror and good lighting! The mirror is your best evidence of changes being made!
So don't be vain... but look at yourself in the mirror  Vijay Rock Puri, D.C. |
|||
|
|
Guru Member |
Get Vanilla UMP and play with flavors. Some days I want the heavy cocoa, so I add 2, yes TWO TBS Hershey's Cocoa (no sugars). Some days I have blended fruits and pour in 4 oz of my special brew. And...I do have a box of the Special Dark. ENJOY and make your lifestyle change enjoyable all year long. Frank "Lift and be happy. Lift harder and be excited...Get Excited, Get Big!!!" |
|||
|
|
Guru Member |
OK, with that product you have some carbs in there that will add up with 3 servings a day. Either ditch that product and get your hands on UMP Vanilla (tastes is amazing especially with some strawberries!), or else drop the strawberries from the shakes and use 1 teaspoon of heavy Cream instead of 1 tbsp. I would heavily recommend going with the UMP over muscle milk light due to the number of sugars (lower grade maltodextrin) in the Muscle Milk Light. Gotta have the best if you want your best results! But it is up to you on that one. Vijay Rock Puri, D.C. |
|||
|
|
Guru Member |
Will do. I can't get over how much time I am beginning to spend on this board. I really am digging the feedback and advice.
|
|||
|
|
Guru Member |
Got a question in regards to Bev's recommended carb up meals twice a week. I currently do those on Tues and Fri. Are those eliminated with the recommended diet above? |
|||
|
|
Guru Member |
YES!! Don't do anything else with the diet at this point. Stick to it and there are NO re-feeds or cheat meals with this type of plans.... yet.
Vijay Rock Puri, D.C. |
|||
|
|
Guru Member |
Thank you. I have an appt to see Jason to get his opinion.
|
|||
|
|
Guru Member |
Chunky Butt, I just want to be sure that you have it right with the 1 cup of oats in the morning. Is that one cup uncooked or cooked. I love my oatmeal so the more that I can eat the better. It's a comfort food for me and it sticks with ya for so long and I LOATHE that hungry feeling. So far, with the diet that you have given me I feel like a million bucks. Great energy and don't feel hungry (ok, not as much!) LOL. I am meeting up with Jason this Sunday for an initial consult and I am sure that I will be happy with it and use him to prep for the competition.
|
|||
|
|
Guru Member |
Ok, it just seems like alot. But don't get me wrong, I have been doing 1 cup uncooked and I like how much it is. But after looking at some of your recommendations for others I don't see more than 1/2 cup uncooked for most. Why more for me?
|
|||
|
|
Guru Member |
Calorie needs. Frank "Lift and be happy. Lift harder and be excited...Get Excited, Get Big!!!" |
|||
|
|
Guru Member |
And the fact you're more than 12 weeks out doing body building rather than figure. Frank "Lift and be happy. Lift harder and be excited...Get Excited, Get Big!!!" |
|||
|
|
Guru Member |
Yeah it seems like a lot, but Frank is right. You are bodybuilding not figure competing and you are larger with more muscle. Calories will be higher from carb sources.
Let us know how your meeting with Jason goes. I am sure he will fine tune that diet a little more! Good luck to ya!  Vijay Rock Puri, D.C. |
|||
|
| Previous Topic | Next Topic | powered by eve community | Page 1 2 3 4 5 6 |
 | Please Wait. Your request is being processed... |
|
|||
| Site | Beverly Nutrition | ||
| Servlet | eve2da015 | ||
| Version | 1.2.22 build 9062 | ||
| Module | Forums 4.0.3 | ||
| Stylesheet | "Blue Steel [Default]" | ||
| Wordlet Set | "Default Wordlet Set" | ||
|
Beverly Nutrition Beverly Nutrition Contest Prep 16 weeks out diet for BB Competition